Progress/training log part 2:getting beary serious

[insaiyan93]

Todays macros


Goal was 3000 caloriea
250 protein
275 carb
100 fat
Hit 3048 calories
249 protein
279 carb
99 fat

Was a rest day. Just did some stretching and lacrosse ball work.

Officially made it one week without any alcohol so woohoo go me haha.

I am toying with the idea of either taking the week off and starting over on week one of the program the following week, or only doing lower body stuff this week and then continuing on with week two next week. Not sure yet but i kind of want to try and give my shoulders and elbows a chance to get back to 100%. If the time off does the trick it will be well worth it, and if not i wasted a week. Idk yet though, gym is closed monday so maybe the extra day will be enough to get me bavk to normal. We'll see.

 

[insaiyan93]

Macros n shiiii

Goal was 3000 calories
250protein
275carb
100fat

Hit 2962 calories
250protein
253carb
105fat

Unfortunately had to eat some mcdonalds this morning. Had to get up at 7 to help load a uhaul and all i had time to grab was a couple nanas but they provided McD's for breakfast, beter than nothin i guess haha.

 

[insaiyan93]

So weighed myself at like 280 this morning. Im hoping my scales off or i was just super dehydrated when i weighed myself last week cuz otherwise i managed to put 5 pounds on this week in a deficit lol. Not worried about it. Thinking i sm going to go ahead and just stick to doing my stretching and cardio and stuff this week and maybe work on squat form a few days but stay away from upper body stuff, shoulders/elbows feeling better but i think a couple extra days will do me good. Hate to be a bitch but i would prefer to not have to worry about it.

 

[RodgerThat]

So weighed myself at like 280 this morning. Im hoping my scales off or i was just super dehydrated when i weighed myself last week cuz otherwise i managed to put 5 pounds on this week in a deficit lol. Not worried about it. Thinking i sm going to go ahead and just stick to doing my stretching and cardio and stuff this week and maybe work on squat form a few days but stay away from upper body stuff, shoulders/elbows feeling better but i think a couple extra days will do me good. Hate to be a bitch but i would prefer to not have to worry about it.

Good call brosive, if you weigh yourself again same time next week and hasn't gone down we will reassess and go from there. It should be an accurate caloric deficit that we have you in, there is a lot more carbs then in your regular diet so you will hold an additional amount of glycogen and water weight then on a low carb diet and I believe that's probably why the weight went up.

 

[insaiyan93]

Good call brosive, if you weigh yourself again same time next week and hasn't gone down we will reassess and go from there. It should be an accurate caloric deficit that we have you in, there is a lot more carbs then in your regular diet so you will hold an additional amount of glycogen and water weight then on a low carb diet and I believe that's probably why the weight went up.

Thats what i figured, because i wasnt taking in alot of carbs. Like
i said, i wasnt keeping track, but i was probably having less than 250g of carbs per day. Like i said, not super concerned, i dont look/feel any worse for wear.

 

[insaiyan93]

Aight im back. That week off sucked, feel alot fuckin better now. Shoulders and bows still kinda of sore but they didnt seem to get aggrivated by benching today, i made a point to squeeze the shit out of the bar like to the point where it was almost painful on my hands but it seemed to help the shoulders for somereason so fair trade.

Took all last weel off, didnt do shit so im just starting back over from day one week one and see this through, just gonna stay away from the dips cuz that seems like the main thing that really fucks my shoulders.

Today did

1.squat 5x5 185lb
2.bench 4x8 135lb
3.deadlift 3x5 245lb
4.behind the neck press 3x8 65lb
5.shrugs 4x12 185lb
6.curls fo da girls 3x12 25lb DB

Stretched out, gonna foam roll when i get home while i cook my lunch, too cumbersome to bring to the gym with me.

Weighed in at 278 this morning.

 

[insaiyan93]

Macro goal was
3500 cal
250 protein
400 carb
100 fat

Hit
3496 calories
248 protein
397 carb
92 fat

 

[peteyvodka]

Sub'd!
Keep it up Bro!

 

[insaiyan93]

Sub'd!
Keep it up Bro!

Thanks brochacho!

 

[insaiyan93]

Tuesday workout

1.powerclean 10x3 95lb
2.bent over row 4x5 135lb
3.lat pulldown 4x6 140lb
4.tri push down 3x5 90lb
5.cable low to high 3x12 20lb
6.rear delt flys 3x12 20lb
7.side laterals 3x12 25lb

Stretched and lacrosse ball while im waiting for the bus and foam roll at home while im making lunch

 

[insaiyan93]

Macros was
3300 calories
250 protein
350 carb
100 fat


Hit
3341 calories
242 protein
342 carb
100 fat

 

[insaiyan93]

Wednesday workout, killt it.

1.skwaaaaats 8x3 205lb
2.OHP 5x5 120lb
3.Band deads 8x3 185lb
4.stiff leg dizzeads 3x8 135lb
5.BB curls 3x8 65lb
6.hammer curls 3x8 30lb
7.tricep pushdowns 3x12 60lb


Felt good today, felt skrong!! Hahah

 

[Seven]

I was searching Brocabulary, found my all time favorite:

Double-Bro Seven

Wednesday workout, killt it.

1.skwaaaaats 8x3 205lb
2.OHP 5x5 120lb
3.Band deads 8x3 185lb
4.stiff leg dizzeads 3x8 135lb
5.BB curls 3x8 65lb
6.hammer curls 3x8 30lb
7.tricep pushdowns 3x12 60lb


Felt good today, felt skrong!! Hahah

Hammer curls!!!

 

[insaiyan93]

I was searching Brocabulary, found my all time favorite:

Double-Bro Seven




Hammer curls!!!

Double-bro seven-dog!


Maaaan hammer curls are the cats pajamas! Ive always had an afinity for them haha

 

[Seven]

Double-bro seven-dog!

Bro White and The Seven Dwarves

 

[insaiyan93]

Brodacious!

 

[Seven]

Brodacious!

Broses and The Ten Commandments...recent thread. Lol

 

[insaiyan93]

Broses and The Ten Commandments...recent thread. Lol

Guns 'n Broses hahaha

 

[insaiyan93]

Got them pesky ol' macros figured out for the rest of the day.

Goal was
3700 calories
250 protein
450 carb
100 fat

Hit
3682 calories
266 protein
450 carb
101 fat

I thought this was gonna be really difficult for me, but its been much easier than i expected to stay on track withthe diet.

 

[insaiyan93]

Another joyous workout today

1.flatbench 8x3 185lb
2.incline bench 3x6 115lb
3.cable low to high 4x12 20lb
4.tri pushdown straight bar 6x4 95lb
5.front skwat 2x12 95lb
6.single leg ext 4x8 70lbs
7.preacher db curls 3x12 25lb

Good workout, no pain in shoulder or elbows, its all feeling good yo!