Here is my midweek update, very hungry after legs.
Weights:
Diet:
I feel off taking Wednesday off on a 4 day program because I have the entire weekend off now and miss the weights. I do feel stronger on Monday chest than I normally would, I can tell that diet and extra time off is really beneficial, I'm sure this is even more noticeable on cycle.
Just like my diet less is more, I'd venture to guess that less lifting equals more gains in the big picture, I am now grasping rest and how it helps the body recover more efficiently.
See you guys in a few days.
Weights:
Week 2 | Monday | Sets | Reps | Weight | |||
3/18/2024 | Bench Press Wide grip | 3 | 9,9,7 | 225 | |||
Bench Press Incline | 3 | 6,6,6 | 190 | ||||
JM Press barbell | 3 | 8,8,7 | 55 | ||||
Barbell Bent Over row | 2 | 10,8 | 190 | I could have done 8 more I think | |||
Cable Tricep pushdown with strap | 3 | 10 | 50 | ||||
Chest Supported Row (dumbbell) | 2 | 13,12 | 70 | ||||
Dumbell curl (altetrnating) | 3 | 20 | 35 | ||||
Barbell Upright row | 3 | 9 | 85 | ||||
Barbell Shrug | 2 | 11,10 | 230 | ||||
Tuesday | |||||||
Walking weighted lunges with kettlebells | 3 | 20 | 52lbs(26ea) | ||||
Front Squat | 3 | 7,7,6 | 100 | ||||
Barbell Squat (close stance with Lfiting shoes on) | 3 | 7 | 265 | ||||
Barbell Hip Thrust ` | 3 | 12 | 190 | ||||
Barbell good morning(High bar) | 3 | 9,9,8 | 95 | ||||
Barebell Calf raise | 3 | 20,20,18 | 210 | ||||
Deadlift | 3 | 7,5,3 | 285 |
Diet:
3/18/2024 | Protein | 42 | 25 | 45 | 20 | 20 | 40 | 40 | 232 | ||
Fat | 15 | 0 | 15 | 24 | 9 | 5 | 2 | 70 | |||
Carbs | 38 | 22 | 30 | 35 | 29 | 35 | 30 | 219 | |||
Protein shake , oatmeal and walnuts | Protein shake post workout | Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice | 2oz brie and walnuts, two tangerines | Redcon MRE bar | Shredded chicken and sweet potato | Cauliflower pasta with marinara and a protein shake with almondmilk and nf milk | |||||
3/19/2024 | Protein | 35 | 30 | 12 | 20 | 25 | 45 | 20 | 45 | 232 | |
Fat | 38 | 0 | 2 | 9 | 0 | 17 | 24 | 14 | 104 | ||
Carbs | 45 | 2 | 40 | 29 | 22 | 40 | 35 | 40 | 253 | ||
4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | Shredded chicken after workout of legs | Cauliflower pasta with Marinara | Redcon MRE bar | Protein shake post workout | Spinach salad, shredded chicken,walnuts, tangerines, black olives, feta,bell peppers and vinagerette. | 2oz brie and walnuts, two tangerines | Shredded chicken thighs and rice with carrots |
I feel off taking Wednesday off on a 4 day program because I have the entire weekend off now and miss the weights. I do feel stronger on Monday chest than I normally would, I can tell that diet and extra time off is really beneficial, I'm sure this is even more noticeable on cycle.
Just like my diet less is more, I'd venture to guess that less lifting equals more gains in the big picture, I am now grasping rest and how it helps the body recover more efficiently.
See you guys in a few days.