Here's the tail end of the week, made a few changes on my routine, seemed to help me not feel as stale and I was able to increase some volume.
Squats I was able to bump up 25lbs, I think mental block being gone helped me some. I also tried a sample pack of C4 pre-workout, its was pretty nice without jitters.
Here are the meals, and to be honest what I listed will probably change, heavy leg days leave me starving.
Meals:
10/21/2023 | Protein | 70 | 70 | 80 | 70 | 65 | 70 | | | 425 |
| Fat | 15 | 15 | 15 | 20 | 30 | 15 | | | 110 |
| Carbs | 10 | 10 | 10 | 15 | 10 | 22 | | | 77 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Salmon and carrots | Double burger with 5-6 fries and a bite of the bun with cheddar cheese | Fruit smoothie with whey, eggwhites, spirulina. | | | |
| | | | | | | | | | |
10/22/2023 | Protein | 70 | 70 | 60 | 80 | 70 | 70 | | | 420 |
| Fat | 15 | 15 | 18 | 42 | 10 | 15 | | | 115 |
| Carbs | 10 | 10 | 0 | 24 | 32 | 22 | | | 98 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | Grilled salmon | Grilled chicken salad withcaesar dressing , totally loaded, tastes great! | Grilled chciken wrap with tortilla and yogurt sauce | Fruit smoothie with whey, eggwhites, spirulina. | | | |
Weights:
10/20/2023 | Bent Over Dumbell Row (underhand) | 3x8 | 110lbs (55lbs each) | new exercise |
| Bent Over Dumbell Row (overhand) | 3x8 | 140lbs (70lbs each) | new exercise |
| Single arm DB rows | 3x8 | 170lbs(85lbs each) | new exercise |
| RDL dumbell row | 3x8 | 170lbs(85lbs each) | new exercise |
| DB pullover | 3x8 | 70lbs | |
| Choose a split exercise to alternate | | | new exercise |
| Dumbbell Rows - high rep off bench | 1x50 | 55lbs | |
| Split exercises below: | | | |
| Reverse flys | 3x8 | 40 (20lbs each) | Day 1 split |
| V-Taper row | 3x9 | 65lbs | Day 2 Split |
| | | | |
| Close grip bench press | 3x8 | 185lbs | new exercise |
| Tricep Kickbacks | 3x8 | 35lbs each | |
| Rolling Tricep extension on decline | 3x8 | 35lbs each | new exercise |
| Reverse grip straight bar | 3x8 | 70lbs | new exercise |
| DB Hammer curl - sideways | 3x8 | 40lbs | |
| Forearm Curls | 3x8 | 35lbs each | |
| DB Curls – Standing | 2x50 | 20lb each | |
| | | | |
10/21/2023 | Squats | 3x8 | 275lbs | |
| Sumo Squat BB | 4x12 | 225lbs | |
| Split squats w/ Barbell | 4x8 | 100lbs | |
| Glute bridge raise with 35lb plate in my lap | 3x10 | Bodyweight + 35lbs | |
| Calf raise (straight, pro, sup) | 4x8 | 205lbs | |
| Burnout Squats | 1x50 | 135lbs | crazy pump on this, last 10 were an act of my will alone. |
I hope you guys have a great weekend and are able to enjoy yourself, have a rest day tomorrow, looking forward to chest Monday, I plan on adding in Flat Chest flye's and Incline DB press sets of 3x8.
Have a good one!
Mark