Progress/training log part 2:getting beary serious

[insaiyan93]

Aiiight got that first workout of the week

1.squat 1x3 275lb 1x3 255lb 4x4 225lb
2.bench 4x8 165lb
3.deadlift 365x5 6x4 315lb
4.btn press 3x8 75lb
5.shrugz 4x12 225lb
6.tri push down 1x12 160lb 1x10 180lb 1x8 200lb
7.arbitrary monday calf raise sesh 3x12 3 plates

Good workout. Deads felt real good all dead stops so that 365x5 is probably a rep pr for me at this weight so thats cool. My heart breaks a little bit everytime a deadlift session comes to an end haha.

Did about 10 minutes of cardio before starting, of course the minute i was ready to squat someone jumped on the squat rack. 20 minutes of stretching and foam rolling and it was dead empty but as soon as i start walking over to it..boom lol. Anyways really low intensity cardio just to stay warm on the stationary bike.

 

[insaiyan93]

Also forgot. Was 267.2 this morning so down about .6 from last week. Wanted a whole pound but i was hardly breaking a sweat last week so i will take the .6 haha

 

[insaiyan93]

Macros
Goal was
2595 calories
230 protein
250 carb
75 fat

Hit
2587 calories
235 protein
253 carb
71 fat

 

[insaiyan93]

Arggghh i just made ye old workout walk the plank, ye scalliwags.

1.Powerclean 135 6x3
2.Bent over row 95 8x8
3.Assisted pull ups 4x6 100 counter
4.Tri pushdowns 4x16 140lb
5.Cable low to high lifts 3x12 50lb
6.Rear delt fly 3x12 20kv
7.Max push ups 3 sets 15,12,8
8.side laterals 3x12 20lb

Good little workout. Actually surprised myself on the push ups, i figured inwas gonna get like 5-6 hahah.

Did the bent over rows with just likev15 seconds betweeb sets, got a sick pump from all dem reps haha

All in all, i had a blast.

 

[Seven]

 

[insaiyan93]

I dont quite understand the relevance but thats pretty badass hahaha

 

[Seven]

I dont quite understand the relevance but thats pretty badass hahaha

Yeah no relevance to anything, just lookin at imgur and thought that's some crazy shit!

 

[insaiyan93]

Yeah no relevance to anything, just lookin at imgur and thought that's some crazy shit!

Not to brag, but i used to catch some pretty sweet air on my huffy

 

[insaiyan93]

Macrossss

Goal was
2395 calories
230 p
200 c
75 fat

Hit
2395 calories
230 p
200 c
75 f

 

[insaiyan93]

Fun fun fun get you some!

1.skwaats 6x4 255lb
2.ohp 3x8 95lb
3.banded deads 5x3 225lb
4.stiff leg deads 3x6 185lb
5.straight bar curls 3x8 75lb
6.hammer curls 3x8 30lb db
7.tri pushdown v bar 3x12 140lb
8.leg press calf raise pyramid 1-5 plates per side 25,20,15,12,10

Good workout. I goofed on my squats, i thought i was doin a 5x5 for some reason so i accidentally did ny first two sets for 5 reps then i did the next 3 sets for 4 reps and then the last set for 2 reps so i ended up with the same amount of reps i would have with a 6x4.

Goin home for lunch now, got some fresh shrimp and samon plus some veggies, should make for a satisfying meal haha.

 

[insaiyan93]

And heres a little something to share with the class. Some squats and band pulls.
I'm still figuring out my squat form, cant decide if i likento go wider or closer together with my stance. Its easier to keep my knees pushed out and hit depth when i go wider, but i feel like i have more power and get a better rebound if i go closer. Went wide today tho.

 

[insaiyan93]

Forgot to post macros up last night

Goal was
2795 cal
230 p
300 c
75 f

Hit
2750 cal
230 p
300 c
70 f

 

[insaiyan93]

Just finished up ye old workout

1.flat bench 6x3 205lb
2.incline bench 3x8 115lb
3.cable low to high 4x12 50lb
4.tri pushdown 4x12 180lb
5.front skwaat 4x8 95lb
6.single leg ext 4x12 70lb
7.alt bicep curls 1x12 35lb 2x8 40lb

Fun workout. 205 was feeling a little heavy on bench for the first couple but much better once i found a good position.
My right arm keeps bothering me, from like the outer head of my deltoid and down my idk what is that on the side? Brachialis or some shit its called? Yeah that one. Idk i think i keep sleeping on it wrong, same thing happens on the other side sometimes, gonna start strappin myself in and sleeping on my back or something lol

 

[insaiyan93]

Macros

Goal was
2595 cal
230 protein
250 carb
75 fat

Hit
2709
230 protein
274 carb
77 fat

I fucked up and forgot to log my breakfast this morning ,in a rush, and just realized it so i ended up a bit over.

I'll make it up tomorrow.

 

[RodgerThat]

Macros

Goal was
2595 cal
230 protein
250 carb
75 fat

Hit
2709
230 protein
274 carb
77 fat

I fucked up and forgot to log my breakfast this morning ,in a rush, and just realized it so i ended up a bit over.

I'll make it up tomorrow.

Tomorrows your high cal day broski don't worry about it it's only 100 cals, still treat yo self tomorrow

 

[insaiyan93]

Tomorrows your high cal day broski don't worry about it it's only 100 cals, still treat yo self tomorrow

Eh i see what you mean, but im still on 400 carbs on fridays so i can spare it and still have some fun, plus it'll make me feel better hahaha

 

[RodgerThat]

Eh i see what you mean, but im still on 400 carbs on fridays so i can spare it and still have some fun, plus it'll make me feel better hahaha

Alright go nuts then but still make sure to have your sanity meal lol

 

[insaiyan93]

Alright go nuts then but still make sure to have your sanity meal lol

Oh best believe i will haha

 

[Seven]

Your new avi is outstanding!!

 

[insaiyan93]

Your new avi is outstanding!!

Thank ya thank ya! I just typed in "Goku deadlift" and then....