Shadow's Snap back to reality.....

[Cynical Simian]

Fuck, most of these new threads are making this place look like the bb.com training forum. At least I can count on the journals to be sensible.

Or, put another way, good to see you deadlifting again.

 

[The Shadow]

Fuck, most of these new threads are making this place look like the bb.com training forum. At least I can count on the journals to be sensible.

Or, put another way, good to see you deadlifting again.

LOL


Thanks.....

 

[The Shadow]

STANDING BNP

115 x 15
135 x 8
155 x 6


....last rep inflamed that spot in the left rhombiods.....totally cut y breath and had trouble breathing.

Took 15 minutes and did some stretching and some light DB work



Seated DB Press - went a bit light due to above

2 x 60 x 15 and 13



DOWN THE RACK LATERALS - 40/30/30

8/8/6 reps


Did some am walking yesterday - about 2.5 miles or so.


Weight is down to 213 range......bf is dropping as my upper 4 abs are back



...at least in the am

lol

 

[silver_shadow]

what does the diet look like?

 

[The Shadow]

Meal 1 -
40 grams whey in milk

M2 - handfull of almonds

M3 - 8 ox chicken breast and a potato

M4 - PWO - shake in milk

M5 - 8 ox red meat, veg and potato

M6 - casein protein shake or peanutbutter




gallon of water

no fat burners or stims

Usual - glut peptides, CEE, vitamin, Sesamax, AIFM

 

[silver_shadow]

the diet doesn't change at all during the week? same every day... how do energy levels feel?

 

[The Shadow]

the diet doesn't change at all during the week? same every day... how do energy levels feel?

Same diet m-fri.


I will have one cheat DAY on the weekends when I feel energy levels are low.

SO far so good......I hit a pr on bench last week and tied a pr on presses yeaterday....its about 2300 mon-fri.....when you average in the cheat day...daily clas are probably 2500 for the week

 

[The Shadow]

Dumbell curls

30 x 12
35 x 10
45 x 6

Pushdowns

90 x 12
110 x 9
120 x 6


Incline Curls

3 x 25 x 10


Overhead DB extensions

3 x 90 x 10


Concentration curls

3 x 25 x 10


Kickbacks

2 x 20 x 8


all done on a 5-6 second TUT - altered POF routine....lighter weight as my joints are hurting

 

[The Shadow]

Yesterday:


Gym had an AC leak over the squat rack...


Leg Curls

100/120/140/160/180

15/12/11/9/5



Leg Extensions

150/175/187.5/200

12/9/9/7


Donkey Calf raises

3 x 200x 12


Hypers with hips above pad to hit hams

2x45x15


Various abs

 

[The Shadow]

Today:


Flat DB Press

75 x 15
85 x 11
95 x 7


Incline DB

2 x 75 x 8



Cable Crossovers

2 x 70x 10



...still a bit sore so I didnt want to push the issue

weight = 213