Here's my Saturday update, first Saturday I haven't worked out in over 3 years, I definitely can attribute that to overtraining and a lack of growth. I am finding a 4 day cycle allows me to push really hard and enough time to recover, I wonder if a 5 day program would be better on cycle or if a 4 day on cycle would be even better with the rest. Feeling really good and really strong with only 150ish test per week, diet is 100% effective in making me feel better and very healthy mentally and physically, I look forward to this diet on cycle as well.
Here is my last two days of lifting this week and my diet which I projected for my last two meals.
I am going to continue to log my diet 7 days a week to keep track of my food.
Diet:
3/14/2024 | Protein | 35 | 40 | 12 | 40 | 59 | 50 | | | | 236 |
| Fat | 38 | 3 | 15 | 8 | 10 | 5 | | | | 79 |
| Carbs | 45 | 30 | 34 | 10 | 55 | 35 | | | | 209 |
| | 4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | Lentil soup with vegetables and some shredded chicken about 6oz | 2 tangerines, 1 oz brie, 10 walnuts | 2 cups of spinach mix, 7oz shredded chicken and vinngerette | 8oz Filet with 1 cup green beans and half large sweetpotato with a little salt | spinach and blueberry and fresh straberry smoothie with one scoop of whey and almond milk and vegan protein powder with spirulina | | | | |
| | | | | | | | | | | |
3/15/2024 | Protein | 35 | 50 | 25 | 15 | 35 | 40 | 35 | | | 235 |
| Fat | 38 | 5 | 3 | 20 | 10 | 15 | 10 | | | 101 |
| Carbs | 45 | 35 | 0 | 35 | 20 | 30 | 40 | | | 205 |
| | 4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | sweet potato and shredded chicken after workgin legs. | 3oz left over filet | 1oz brie, 1/4C walnuts and three tangerines. | 4oz file leftover and 2 cups spinach | Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice | Protein smoothie with fresh and frozen fruit and almond milk and spirulina powder | | | |
| | | | | | | | | | | |
3/16/2024 | Protein | 35 | 45 | 42 | 15 | 60 | 35 | | | | 232 |
| Fat | 38 | 15 | 15 | 20 | 15 | 10 | | | | 113 |
| Carbs | 45 | 30 | 45 | 35 | 40 | 40 | | | | 235 |
| | 4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice | 5oz left over filet, 1/4C rice, 1/4 cup beans, hot sauce and tortilla | 1oz brie, 1/4C walnuts and three tangerines. | Steamed chicken thighs mixed with shredded chicken breast in sugar free teriyaki and green onions and peppers on white rice | Protein smoothie with fresh and frozen fruit and almond milk and spirulina powder | | | | |
Weights:
Thursday | | | | | | | |
Bench press (cambered bar) | 3 | 8,7,6 | 215 | | Camber bar made it feel like 250lbs | | |
Dumbbell Skullcrusher | 3 | 10,10,8 | 35 | | | | |
Hammer Curl | 3 | 10 | 40 | | | | |
Hammer Curl(drop set) | 3 | 20,16,20 | 30 | | These were sick | | |
Palms in Bicep pull down (cable) | 3 | 10,8,8 | 130 | | Huge pump, these isolate the brachial head of the bicep only. | | |
Dumbell upright row | 3 | 8 | 40 | | | | |
Meadows Row | 3 | 8 | 100 | | | | |
Close Grip Landmine Row | 3 | 8 | 130 | | | | |
Lat Pull Down Wide grip (cable) | 2 | 10 | 115 | | I will do 140 next time | | |
Friday | | | | | | | |
Walking weighted lunges with kettlebells | 3 | 16 | 52 | | | | |
Front Squat | 3 | 10 | 100 | | | | |
Barbell good morning(High bar) | 2 | 8 | 100 | | | | |
Barbell Squat (cambered bar) | 4 | 8,8,8,7 | 260 | | | | |
Barbell Calf Raises | 3 | 25,30,30 | 205 | | | | |
Barbell Hip Thrust ` | 3 | 10 | 205 | | | | |
Stiff Legged Deadlift | 2 | 6,4 | 285 | | | | |
Camber bar on the front and back squats are tough, bench was tough as well, very big deep stretch, I could feel it more and I slowly pushed up and slowly lowered down roughly for a 4 count rep. I am actually kind of shocked that I feel stronger now than I did on DECA and test or Primo, I can only attribute this to diet and some cardio but mostly nutrition.
I am thinking I want to just up all the weight until I am failing at 7-8 reps leaving me 1 rep in reserve for 3-4 sets. Does this have any negative consequences? I am looking at leaving Calf raises maybe 12 reps with more weight. My Hammer Curl drop set I think should look like this 7-8 reps @45lbs then drop to 35lbs and push for 8-10, I feel like I was cranking out to many reps on the dropset.
At any rate I'm gonna rest up cause Monday is push and I want to push harder than last Monday even if that's one rep more, buildup starts next week with a weight increase.
Have a great night
mark