|
So I've been about this weight for a while now. I've been eating a surplus of calories (on purpose)(1900-2500) to try to maximize my muscle building potential. I still don't know what my maintenance cals are so it's hard say what I should be eating on workout days verses non workout days. I'm guessing somewhere around 1700-2300 (higher end being training days on work days). I'm going to cut cals down to 1400-2000 (good bye cookies and cake and Cheetos 😭).
Yesterday I spent almost 3 hours at the gym! First I went to my own gym and did shoulders and then I went to my friend's gym and did bench press and extra dead lifts (cuz why not). She taught me how to set up right (arching is f*ckin hard!). She also tried to make me do conditioning work which I absolutely despise!! Too much like cross fit 😂
July 14th workout #1
5 minute stationary bike while using band to loosen up shoulders.
Warm up sets with db and stretching
Seated Cable face pulls 30# 3x5
Bent over row 20# 2x10, 30# 3x10, 50# 3X5 (barely got the last rep)
Romanian deadlift 3x5 (couldn't help myself 😋)
Super set 8# 2 X 10 bent over db flys and lateral raises
Overhead Press: standing 20# 3X5, Seated 30# 6X5
Tricep Press 40# 2X5
Lat pull down 5 reps 40#, 75# 3x5
Foam roll legs
Incline crunches 50
A few hours later
Warm up 10 minutes
(lost tract of sets and reps but this is my guesstimate)
Bench Press bar (45#) 2X5, 50#: 2X5, 55#: 1X5,
60#: 1X5 +4 reps, 55#: 3X4 + 2 reps
Sled pull 80# (?) 10 minutes
Lunges 10# 3X10
RDL 65# 3X5
I feel really good about my bench now that I know how to do it right. Tomorrow is squats of deadlift day. Haven't decided yet.
I'm not really sore today. My back is a little sore from all the arching and my knee is still bothering me. I bought knee sleeves but my calves are too big 😭 I'm going to try wraps instead.
|
162.4 lb
Lost so far: 46.6 lb.
Still to go: 0 lb.
Diet followed reasonably well.
|
Diet Calendar Entry for 15 July 2019:
|
1231 kcal
|
Fat: 46.55g | Prot: 106.94g | Carb: 99.53g.
Breakfast: Great Value Half & Half. Lunch: Kraft Shredded Colby & Monterey Jack Cheese, Great Value All Natural Sour Cream, Green Leaf Lettuce , Green Giant Whole Kernel Sweet Corn, Ground Beef (95% Lean / 5% Fat, Crumbles, Cooked, Pan-Browned) . Dinner: Trader Joe's Thai Green Curry Simmer Sauce, Skinless Chicken Breast, Onions , Green Giant Roasted Veggies Carrots. Snacks/Other: Oscar Mayer Lean Beef Franks, Quaker Cheddar Crispy Minis Rice Snacks, Isopure Infusions Citrus Lemonade, Lay's Classic Potato Chips (28.3g), Chick-fil-A Mint, Grenade Carb Killa Caramel Chaos, Bing Cherries. more...
|
gaining 1.8 lb a week
|