Starting a log, training like a madman to work out my anger!

[Buildingup24]

Sorry I haven't posted on here in awhile haha,

Finals are the reason for that. I'm almost done man, how are yours going?

Finished Saturday! Good luck

 

[NoFatChicks91]

Here's the new diet It's SPOT ON. For me, anyway.

Now, some days when I feel run down I carb up and eat 300-400 carbs, like on leg day.

Total Calories roughly 2650 Calories.
Carbs: 200-250 g
Fats: 40-50g
Sugar: rougly 30 g, VERY low for me... this is hard to accomplish...

Meal 1 - Around 550 to 600 calories, 40-45 carbs
2 to 2 and a half cups of egg whites (equal to 12+ egg whites)
3/4 cups oats, with 1 tbsp.PB2, 3/4 cups Almond Milk

Meal 2 - about 160 to 180 calories
1 and 1/2 protein shake - 40 g protein roughly. OR 1 pack of tuna, 40 g protein

Meal 3 Preworkout - 50+g protein, 80-90g carb
3/4 Cups of Ezekiel Almond Cereal, 300 calories, 55-60g net carbs
3 Wasa Crackers - 60 calories each, 11g carbs
1 Tbsp Natural Peanut butter 90 calories 8g fat
Tuna - 40 g protein 180 calories

Meal 4- Intra workout
1 and 1/2 scoop protein with 1 tbsp. natural peanut butter

Meal 5 Post Workout
100-120g protein, roughly 30g carbs, just enough to spike insulin. This is also when I take in the most sugar
2 to 2 and 1/2 cups egg whites (over 12 egg whites, around 60+g protein)
1.5 scoops whey protein
1 cup Greek Yogurt - 9 grams sugar 9 grams carbs
1 Banana - 20ish carbs, 12 grams of sugar or so
1 tbsp. natural peanut butter
2+ Cups Broccoli
9 spears asparagus

Meal 6
Tuna 180 calories 40g protein

Meal 7 Dinner
10 egg whites

Meal 8
Before bed I take another protein shake to fight off hunger pains. 1.5 scoops.

 

[NoFatChicks91]

I believe my meniscus is bruised... That's what has been bothering me in my knee so no heavy lifting for legs

10 min stairstepper warmup

HIIT
Squats @ 135lb, 10 reps, 15 total sets. No more than 20 seconds of rest after completing 10 reps.

Stiff Leg Deadlift: 245 x 8 / 245 x 8 / 245 x 8 / 245 x 8 / 225 x 10 / 225 x 10

HIIT
Front Squats: 135 x 5 for 10 sets, no more than 20 seconds rest....

More HIIT....
Sled Pushes 180 lbs, 16 rounds (back and forth) for a distance of what I'd guesstimate to be about 50 feet? Regardless of the distance, it's absolute hell after all that HIIT squats.

Leg Curl: 80 x 12 / 80 x 10 / 70 x 10 / 65 x 12
Hack Squat: 140 x 20 / 140 x 20 / 140 x 20 / 140 x 20
Leg Curl Seated: 135 x 8 / 130 x 8 / 120 x 8 / 115 x 8

10 Mins of stair sprints (Sprint one minute, rest 20 seconds, sprint one minute...)

 

[NoFatChicks91]

Brutal chest day

DB Bench Press: 80 x 3 / 80 x 3 / 75 x 3 / 75 x 3 / 75 x 3 / 75 x 3
Incline DB Press: 70 x 3 / 70 x 3 / 70 x 3 / 70 x 3 / 70 x 3 / 70 x 3

HIIT - 10 rounds no breaks
20 pushups
15 burpees
30 second rope slams...

Totaling 200 pushups, 150 burpees...

Superset
Dumbbell Floor Press: 45 x 12 / 45 x 10 / 45 x 10 / 45 x 10 / 45 x 10
Cable Flys: 17 x 10 / 17 x 10 / 17 x 10 / 17 x 10 / 13 x 12

Incline Bench Press: 95 x 12 / 95 x 10 / 95 x 10 / 95 x 10
Hammer Strength Bench Press: 135 x 15 / 115 x 15 / 115 x 15 / 115 x 15
Incline Dumbbell Flys: 17.5 x 12 / 17.5 x 12 / 17.5 x 10 / 17.5 x 10

Abs

 

[NoFatChicks91]

Shoulders

Overhead Press: 115 x 6 PR / 115 x 5 / 115 x 4 / 105 x 6 / 105 x 6

HIIT - Power cleans 135 x 5, 20 seconds rest between sets. 15 sets.

Seated Dumbbell Press: 60 x 3 PR / 55 x 5 / 55 x 5 / 50 x5 / 50 x 5
Kettlebell Swing: 80 x 10 / 80 x 10 / 80 x 8 / 80 x 10 / 80 x 10
Barbell Upright Row: 75 x 10 / 75 x 8 / 75 x 8 / 65 x 10 / 65 x 10

HIIT - 5 rounds (no resting)
Power Clean 135 x 5
20 kettlebell swings 50 lbs

4 sets - Supersetted low Cable crossovers into high cable crossovers for rear delts 12 x 7 lbs each

Superset
Face pull: 37.5 x 8 / 32.5 x 8 / 32.5 x 10 /32.5 x 10
Bent over Rear fly: 22.5 x 8 / 17.5 x 8 / 17.5 x 8 / 17.5 x 8

Dumbbell Shrug: 70 x 8 / 65 x 8 / 60 x 8 / 60 x 8
Seated DB Lateral Raise: 15 x 10 / 15 x 10 / 15 x 8 / 15 x 8

Abs

 

[NoFatChicks91]

Back

Bent Over Row: 155 x 5 / 155 x 5 / 160 x 5 / 160 x 5 / 160 x 5
Deadlift: 405 x 2 / 405 x 2 / 365 x 5 / 360 x 5 / 355 x 5 / 350 x 5
Pendlay Row: 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Dumbbell Lawnmower: 70 x 8 / 65 x 8 / 65 x 8 / 55 x 10

HIIT 180 lb sled pushes, approx. 40-50 feet, 20 rounds. 10-20 second rest between rounds

Lat Pulldown: 140 x 8 / 140 x 8 / 135 x 8 / 130 x 8 / 125 x 8
Reverse Grip Lat Pulldown: 130 x 8 / 130 x 8 / 120 x8 / 120 x 8 / 120 x 8
Seated Cable row: 90 x 8 / 90 x 8 / 90 x 8 / 85 x 8 / 85 x 8

Forearms
Abs

10 minutes of stair sprints, sprint 1 minute rest 20 seconds, repeat

Carbs today roughly 210, calories 2900, fats 55, sugar 40g or under, protein 430

Feeling exhausted and run down in the mornings and after the workout because of low carbs, but I'm still beasting through the workouts if I eat 80g carbs or so preworkout.

Leaning the fuck out tremendously, back fat is really burning away.

Also, all I'm on is DAA, test infusion and keto burn... so, no anabolics or androgens

 

[Buildingup24]

Hommie we gotta get your incline up.

 

[NoFatChicks91]

Normally I'm doing 135 X 12 or 10 but it needs work I agree. Hard to improve without a spot ya know? What would you suggest?

Sent from my SPH-L710 using EliteFitness

 

[NoFatChicks91]

I bet I could incline bench 180 for 3 to 5 reps but my old gym partner pussed out

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

I'd read up on Dave Tate benching n apply his bench routines to the incline. Your upper chest/delts will add some solid mass n u be strong like Bullllllll