Here is this weeks first update, pushing hard to finish the deca cycle, I'm finding I am mentally stronger than my body so I will it to work harder.
I feel good physically but the next 4 weeks or so feel like they are dragging along, its hard to explain really. I also feel like size has kind a capped but I'm getting more definition, not sure if that makes sense.
Meals for the week:
10/23/2023 | Protein | 70 | 70 | 68 | 60 | 60 | 30 | 60 | | 418 |
| Fat | 15 | 15 | 20 | 20 | 18 | 25 | 15 | | 128 |
| Carbs | 10 | 10 | 60 | 0 | 15 | 5 | 10 | | 110 |
| | 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 | Paleo chicken enchilada half delic turkey with swiss on white bread (1/2) | 10 oz grilled strip steak | Oikos pro yogurt 1.5 cups | 3.5oz Chicken, avocado and yogurt ranch dressing. | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | | |
| | | | | | | | | | |
10/24/2023 | Protein | 70 | 56 | 70 | 70 | 70 | 65 | 30 | | 431 |
| Fat | 15 | 15 | 15 | 15 | 18 | 25 | 10 | | 113 |
| Carbs | 10 | 30 | 10 | 58 | 15 | 0 | 8 | | 131 |
| | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 8oz ground turkey with taco seasoning and a cup of sweet potato | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 8oz grilled chicken, wrapped in 2 tortillas with yogurt sauce. | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 10oz grilled NY strip | Grilloed chickens pieces, 3oz or so. | | |
| | | | | | | | | | |
10/25/2023 | Protein | 70 | 70 | 56 | 70 | 52 | 52 | 50 | | 420 |
| Fat | 15 | 15 | 15 | 20 | 10 | 24 | 15 | | 114 |
| Carbs | 10 | 10 | 30 | 10 | 24 | 18 | 8 | | 110 |
| | 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 | 8oz ground turkey with taco seasoning and a cup of sweet potatoe | Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs | 6oz Grilled chicken pieces and medium apple | 6oz Grilled chicken wrapped in flour tortilla with yogurt ranch dressing. | Small egg and whey shake with whole egg and almond butter. | | |
Weights so far this week, I picked a good time to switch some movements , and Ill be bumping weight up .07 next week on compound movements; bench, squat etc.
10/23/2023 | Flat BB bench | 3x5 | 240 |
| Incline DB bench | 3x6 | 195 |
| Flat bench DB flye | 3x12 | 45lb each |
| Dips | 3x8 | Bodyweight + 45lbs |
| Flat bench press Burnout | 1x50 | 135lbs |
| | | |
| Leaning single arms side deltoid raise | 3x8 | 50lbs (25lbs ea) first 2 sets then back to 20lbs for last set |
| Chest supported deltoid raise | 3x8 | 60lbs (30lbs ea) |
| Front deltoid raises standing | 3x8 | 50lbs (25lbs ea) |
| Standing DB Upright row | 3x8 | 50lbs(25lbs ea) |
| Z press sitting on floor with KB | 3x8 | 53lb kb |
| Arnold press | 1x50 | 30lbs (20lbs each) |
10/24/2023 | | | |
| Bent Over Dumbell Row (underhand) | 3x8 | 110lbs (55lbs each) |
| Bent Over Dumbell Row (overhand) | 3x8 | 140lbs (70lbs each) |
| Single arm DB rows | 3x8 | 85lbs |
| RDL dumbell row | 3x8 | 170lbs(85lbs each) |
| DB pullover | 3x8 | 70lbs |
| Choose a split exercise to alternate | | |
| Dumbbell Rows - high rep off bench | 1x50 | 65lbs |
| Split exercises below: | | |
| V-Taper row | 3x9 | 65lbs |
| Reverse flys | n/a | n/a |
| | | |
| Close grip bench press - Triceps | 3x8 | 205lbs |
| Tricep Kickbacks | 3x8 | 35lbs each |
| Rolling Tricep extension on decline | 3x8 | 35lbs each |
| Reverse grip straight bar | 3x8 | 70lbs |
| DB Hammer curl - sideways | 3x8 | 40lbs |
| Forearm Curls | 3x8 | 35lbs each |
| DB Curls – Standing | 2x50 | 20lb each |
Have a great night guys, thanks for all the help and support.
Mark
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