
Stickler
VIP Member
- Oct 28, 2010
- 284
- 216
8-23-2022
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Clean diet @ a deficit. Ran out of everything except chicken. Prepped enough for at least 3-4 days. 3hr prep sucks and I don't look forward to it, but oh well.
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Start 9:20pm
Stretch
Day 2:
Barbell shoulder press 6 x 12 3 sec negative
OLD: 45, 55, 65, 65, 65, 55
OLD: 65, 85, 95x7
NEW: 65, 65, 70, 95, 115x10 (no spot), 105x8 (spot) +improvement.
Side laterals 3 warmups of 5 reps then triple drop set of 10-10-10
NEW: 13, 18, 20, 30/20/10 (2s pause @30#5, 2sp @20#8, 2sp @10#5&8)
Reverse pec dec triple drop set 2 rounds 10-10-10
OLD: 70/60/50, 60/50/30 (15 rep count)
NEW: 80/70/60, 100/95/80×5/60×5 -bit off a little more than I can chew last drop set.
Curl bar cable upright rows 3 warmups then triple drop set of 8-8-8
NEW: 25, 35, 42.5, 57.5/42.5/30
Db preacher curls 4 x 12
NEW: 25, 30x12(right)/30x11, 30x11+1(spot)/30x8+3(spot)+1(almost all spot), 25x13(right)/25×10+1(spot, then 2 sec pause +1 no spot) +improvement, still needs work
Db incline curls 3 warmups of 5 reps then 1 hard work set 7-9
NEW: 15, 25, 30, 30x7/20x3
Cardio treadmill 25 min @ 10% 3.3mph 136bpm
2 hrs total gym time.
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Overall good workout, felt great. Late night workouts might be my new thing. Not a lot of people, all head meds are pretty much done, and I don't have anything else to do when I'm finished but eat and sleep. I've had the best energy in weeks the last two nights. Hopefully it promotes good sleep but as of now, I'm not tired and it's late. We'll see what happens.
-
Clean diet @ a deficit. Ran out of everything except chicken. Prepped enough for at least 3-4 days. 3hr prep sucks and I don't look forward to it, but oh well.
-
Start 9:20pm
Stretch
Day 2:
Barbell shoulder press 6 x 12 3 sec negative
OLD: 45, 55, 65, 65, 65, 55
OLD: 65, 85, 95x7
NEW: 65, 65, 70, 95, 115x10 (no spot), 105x8 (spot) +improvement.
Side laterals 3 warmups of 5 reps then triple drop set of 10-10-10
NEW: 13, 18, 20, 30/20/10 (2s pause @30#5, 2sp @20#8, 2sp @10#5&8)
Reverse pec dec triple drop set 2 rounds 10-10-10
OLD: 70/60/50, 60/50/30 (15 rep count)
NEW: 80/70/60, 100/95/80×5/60×5 -bit off a little more than I can chew last drop set.
Curl bar cable upright rows 3 warmups then triple drop set of 8-8-8
NEW: 25, 35, 42.5, 57.5/42.5/30
Db preacher curls 4 x 12
NEW: 25, 30x12(right)/30x11, 30x11+1(spot)/30x8+3(spot)+1(almost all spot), 25x13(right)/25×10+1(spot, then 2 sec pause +1 no spot) +improvement, still needs work
Db incline curls 3 warmups of 5 reps then 1 hard work set 7-9
NEW: 15, 25, 30, 30x7/20x3
Cardio treadmill 25 min @ 10% 3.3mph 136bpm
2 hrs total gym time.
--
Overall good workout, felt great. Late night workouts might be my new thing. Not a lot of people, all head meds are pretty much done, and I don't have anything else to do when I'm finished but eat and sleep. I've had the best energy in weeks the last two nights. Hopefully it promotes good sleep but as of now, I'm not tired and it's late. We'll see what happens.