Yano
VIP Member
- Sep 18, 2022
- 1,583
- 1,850
Dynamic Upper
2200 cals
208.7 body weight
30 min cardio morning / 30 min night
500T/300M/200T Bumped
Assorted snacks , treats and tasty beverages
Not a bad day all in all , humid n hot as balls down there even with the fans going. Lower back is still a bit tweaked from pulling max's saturday lower left on the hip girdle and a bit into the erector. Not a game changer for now , I'll pack in some extra protein today and tonight for the recovery and see how it feels tomorrow. If I have to take a day to deload it wont kill me I need to be fresh and ready for meet prep being i'm cutting myself short a couple of weeks to get in some more time pulling heavy.
Flat Bench - 5x5 - 60% + 25% dynamic - 210 + 88 - 2 bands looped 40# chains -
Warm ups - ebx10 135x5 135/2x5 135/2x5 185/2/40x5
Work - 210/2/40x5x5x5x5x5
Incline Bench - 3x20 - these were just embarrassing - 135x20 140x15x5 145x10x10
JM Press - 4x12 - 115x12 125x12 135x12 145x12
Pendlay Rows - backs still tweaked - 4x12 - 135x12 140x12 145x12 150x12
Delt Raises - 4x12 - 15x12 20x12 25x8x4 30x6x6
Abs - 2x30 rev crunches 2x30 leg lifts
2200 cals
208.7 body weight
30 min cardio morning / 30 min night
500T/300M/200T Bumped
Assorted snacks , treats and tasty beverages
Not a bad day all in all , humid n hot as balls down there even with the fans going. Lower back is still a bit tweaked from pulling max's saturday lower left on the hip girdle and a bit into the erector. Not a game changer for now , I'll pack in some extra protein today and tonight for the recovery and see how it feels tomorrow. If I have to take a day to deload it wont kill me I need to be fresh and ready for meet prep being i'm cutting myself short a couple of weeks to get in some more time pulling heavy.
Flat Bench - 5x5 - 60% + 25% dynamic - 210 + 88 - 2 bands looped 40# chains -
Warm ups - ebx10 135x5 135/2x5 135/2x5 185/2/40x5
Work - 210/2/40x5x5x5x5x5
Incline Bench - 3x20 - these were just embarrassing - 135x20 140x15x5 145x10x10
JM Press - 4x12 - 115x12 125x12 135x12 145x12
Pendlay Rows - backs still tweaked - 4x12 - 135x12 140x12 145x12 150x12
Delt Raises - 4x12 - 15x12 20x12 25x8x4 30x6x6
Abs - 2x30 rev crunches 2x30 leg lifts