Todays numbers : 317/157/329
I'm sitting at 216lbs, I gained 3lbs in the past 2 weeks.
Incline BB benchpress 245x6x2x2x2
Standing BB MP 155x6x2x2x2
Pull ups bw + 45x6x2x2x2
seated cable rows 240x6x2x2x2
close grip bench press 245x6x2x2x2
cals: 3,235 fat: 98 carbs: 299 prot: 317
back squats 315x6x2x2x2
rack pulls 385x6x2x2x2
bb curls 115x6x2x2x2
calf raises 320x6x2x2x2
cable crunch 110x6x2x2x2
cal: 3,470 fat: 102 carb: 337 prot: 337
cals: 3347 fat: 150 carb: 224 prot: 307
I've been taking Nitrrean and results the past 2 days.
Based on your weight gain then you're on target for 225lbs maybe a bit more and you're training looks to be good. How's your elbow holding up?
2 scoops oats and whey + 1.5cups 2% milk
3 scoops jack3d
BB benchpress 295x6 305x6 295x2(failed horribly) 275x2x2
Pendlay BB rows 225x6x2x2x2(pr)
Hammer str shoulder press 3pps+20x6x2x2x2
DB overhead extensions 110x6x2x2x2
Hammer str high rows 4ppsx6x2x2x2(pr)
1 serving results
I'm feeling beat up.
It sure seems like I'm making good progress on my back movements. However, I'm not sure how I feel on my other lifts.
I know how you feel. I'm guessing some of the other lifts are suffering because of your elbow/elbows.
My suggestion and something I do, is to stop pushing for a PR on the particular movements that are hurting/not progressing, and use a weight that allows those particular lifts to be done comfortably - not easy, something like a previous PR. On the other lifts push as normal.
Try this for a couple sessions and see how that feels.
Niggles like that are so frustrating huh?
Daniel's suggestions are a good approach to working around such niggles and if it keeps up, Tom might be able to help you adjust the routine a little to make things easier.
Also do you take fish oil? It's typically good for reducing stiffness/joint pain.
Yup, just to be clear I'm assuming your elbows are reasonable not 'injured'. My suggestions above are about managing fatigue in your slowly progressing lifts NOT fixing your elbows. Tom and I gave advice about them previously, if they get worse we'll have to review your options.
I have been taking one capsule a day. Should I up the dosage?
I'm really looking forward to the deload week. I have a bad habit of going balls to the wall on each exercise, even when I'm not 100%. I know I'm setting myself up for disaster. I get all down on myself if I take it easy, even though I know i would be better off( joints) doing so.
I would probably up the dosage to 5 or 6 a day for a few days and see if you notice an improvement. Obviously take into account the calories though.
- about 10 mins of lower body dynamic stretching.
-I bought some cheap resistance bands from a local sporting goods store.
band curls 4x25(felt therapeutic)
seated db curl 50x6x2x2x2
cable crunch 90x6x2x2x2
machine calf raises 330x6x2x2x2
Tuesday: Session A
Incline bench press 245x6x2x2x2
seated military press 175x6x2x2x2
bent over one hand DB row 140x6x2x2x2
wide grip pull downs 220x6x2x2x2
overhead extensions w/ bands 4x25
Today session B -
bb curl 90x6x2x2x2
calf machine 240x6x2x2x2
seated ab crunch 180x6x2x2x2
I'm still not ready to try for PR's on some movements due to elbow pain. It has gotten better this past couple of days, but I'm gonna baby them for a few more.
Ankle has been acting up and I have some pain to my left hammy. **** it...
I haven't really tracked my diet this past 2 days due to a hectic work schedule. I have been getting in at least 3-4 protein shakes per day and my meals have mainly been high in protein, so I shouldn't be too off.
sleep has been inconsistent this past week. I have been taking melatonin for sleep support but MEH.
bench press 285x6x2x2x2
pendley rows 225x6x2x2x2
pull ups bw + 45x6x2x2x2
seated db press 90x6x2x2x2
one arm over head ext w/ bands 4x25
one arm pressdown 80x6x2x2x2
Started of with deads today as I wanted to really focus on them.
squats 275x6x2x2x2 - ran out of gas
calf press on leg press machine 4ppsx6x2x2x2
"rectus abdominis" machine 150x6x2x2x2
seated preacher curl w/ ez bar 1ppsx6x2x2x2
Seems like my elbows have responded well to all the advice that was given to me (bands, fish oil dosage, deload on tri heavy movements etc etc...) I did some aggressive tri movements, but held back on the weight. I had low energy levels today, so I guess it was a blessing in disguise that I didn't over do it.
bb bench press 285x5x2x2x2
seated db shoulder press 90x6x2x2x2
pull ups bw + 45x6x2x2x2
dips bw + 105x8x3x2x2
one hand bent over db row 120x6x2x2x2
When is your deload week?
Make sure you take that week and really take it properly to rest - it will help with the energy levels and injuries/niggles and you'll be stronger for it in the coming weeks for sure.
Glad to hear that your elbow is feeling better.
Looks like your strength has increased across the board, is your sleep schedule back on track now?
last 2 workouts before the deload week looked like this;
seated military press 185x6x2x2x2
wide grip pull down 220x6x2x2x2
one hand bent over db row 140x6x2x2x2
cal 3,470 fat 102.2 carb 337.4 pro 337.4
back squat 315x6x2x2x2
calf press 5ppsx6x2x2x2
bb curl 100x6x2x2x2
weighted leg raise machine 150x6x2x2x2
today - deload day
bb benchpress 205lb 2x15
bb pendley row (hands facing forward)135lb 2x15
wide grip pull down 140lb 2x15
seated military press 115lb 2x15
dips bw 2x15
way short today.
I just joined a bball league, games don't start till may. I'm planning on starting some cardio to get in bball shape. I'm thinking to drop in weight a little, may suite my current life style as its been a real struggle hitting my marcos.
So 225lbs might not be the goal anymore?! Your goals are very personal so do what makes you happy. Bare in mind that throwing in cardio and bball when you finally start playing will immediately take weight off you even at your current intake; just be careful not to drop the calories and increase activity at the same time - but then again it depends on just how much weight you want to lose.
If I recall from your photos you're muscular and fairly lean; weight loss won't take long before it'll be predominantly muscle mass loss for you, if not managed appropriately.
Let us know what direction you want to take. Personally I still want to see you beat the PR's in your signature before you make any radical course changes!
Back squats 205 2x15
deadlift 225 2x15
bb curl 70 2x15
calf raise 140 2x15
cable crunch 70 2x15
benchpress 205x15 215x15
pulldowns 160 2x15
standing mp 75 2x15 (burned like hell)
one hand db row 70 2x15
cals 3,640 fats 161.8 carb 282.5 pro 299.8