|
Improving every week so far. Was exhausting but didn’t feel like puking this time. It’s amazing how the body adapts
Core N Legs
Monday, September 5, 2022
Squat (Barbell)
Set 1: 185 lb × 10
Set 2: 205 lb × 10
Set 3: 225 lb × 7
Set 4: 225 lb × 5
Set 5: 205 lb × 6
Set 6: 185 lb × 8
Deadlift (Barbell)
Set 1: 225 lb × 13
Set 2: 365 lb × 5
Set 3: 315 lb × 10
Standing Calf Raise (Dumbbell)
Set 1: 225 lb × 25
Set 2: 225 lb × 20
Set 3: 105 lb × 20
Leg Extension (Machine)
Set 1: 160 lb × 26
Set 2: 170 lb × 20
Set 3: 160 lb × 11
Set 4: 135 lb × 8
|
169.6 lb
Lost so far: 23.4 lb.
Still to go: 0 lb.
Diet followed reasonably well.
|
Diet Calendar Entry for 05 September 2022:
|
3000 kcal
|
Fat: 37.71g | Prot: 173.31g | Carb: 494.25g.
Breakfast: Watermelon, Great Value Boneless Skinless Chicken Breast, Nesquik Chocolate Syrup, Krusteaz Buttermilk Complete Pancake Mix, Golden Star Jasmine Rice, Kellogg's Frosted Flakes, Wal-Mart 2% Milk, Rice Krispies, Core Power Elite Chocolate Protein Shake. Lunch: Chicken Drumstick, Chicken Thigh, Gala Apples, Golden Star Jasmine Rice, Publix Lowfat Vanilla Frozen Yogurt. Dinner: Golden Star Jasmine Rice, Grapes, Great Value Boneless Skinless Chicken Breast, Egg, Great Value Fat Free Greek Yogurt Plain, Publix Lowfat Vanilla Frozen Yogurt. more...
|
gaining 4.2 lb a week
|
 Comments
Numbers look good. Are you still doing A2G? Maybe incorporate some pause squats, like a 10x30 starting at 60-70% of your 1RM with a full 3 second pause at the bottom. Brutal, but your overall strength will go through the roof.
06 Sep 22 by member: are1981
|
10x3, lol. 10x30 would prob land you on the couch for a week.
06 Sep 22 by member: are1981
|
🤣🤣🤣 my eyes bulged when I saw the 10x30 😂 I don’t Know what my 1rm for the deep squats is yet, I’m still progressing with it. This is like the 3rd time. I do the pauses on the last 3 reps to squeeze out reps, I find it easier since I go all the way down where my legs are relaxed. Or should I not go to the point where my legs are relaxed?
06 Sep 22 by member: Supergainz1
|
Just use you 1RM for your regular squat. You should always have some tension, but it's good you can get down to the bottom of the box.
06 Sep 22 by member: are1981
|
I will definitely try the 10x3 pauses once I get comfortable with heavier weights. I was always curious in the power training style. I wonder what would happen if I work in the 1-5 rep ranges for all my compounds
06 Sep 22 by member: Supergainz1
|
10 Sep 22 by member: cindylynnwho
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
Supergainz1's weight history
|