Good fuckin morning,training and diet time
- Thread starter John
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Back from a couple days at the shop of not eating as much and doing only “automotive” workouts. Meaning I’m a lean and somewhat flat 216 lbs. today.
So today its: four Kodiak powercakes with 16 oz. non-fat milk, R1 protein shake (two scoops for 50g of protein), then just finished a bagel with low-fat peanut butter and honey and some low-fat chocolate milk (yes, I’m a child, I love chocolate milk!).
Workout is heavy chest/lower back. So 5-6 sets of cable flies to get blood in the chest, then flat bench for 6-8 sets pyramiding from 70% 1RM to 90% 1RM either to failure or one rep shy of failure, then DLs 6-8 sets pyramiding from 70%1RM to 90%1RM until failure or one rep shy thereof, then finish with wide grip curls emphasizing chest rather than biceps, 10x75 then 5x5 with 85, and an AMRAP set with 75 to end it. If I have the endurance to do so, I’ll add some V-handle Smith Machine close presses at 135-145 lbs., three AMRAP sets. t’s a weird combination of exercises that works for me. Tomorrow will be upper chest only day, Sunday legs, then Monday is upper back and biceps proper, along with a tan! Have a new tat, so have had to stay out of the booth for a couple of weeks, and I’m looking a bit pale!
Post workout will be another R1 shake followed by two chicken breasts and some rice.
Be well, brothers.
So today its: four Kodiak powercakes with 16 oz. non-fat milk, R1 protein shake (two scoops for 50g of protein), then just finished a bagel with low-fat peanut butter and honey and some low-fat chocolate milk (yes, I’m a child, I love chocolate milk!).
Workout is heavy chest/lower back. So 5-6 sets of cable flies to get blood in the chest, then flat bench for 6-8 sets pyramiding from 70% 1RM to 90% 1RM either to failure or one rep shy of failure, then DLs 6-8 sets pyramiding from 70%1RM to 90%1RM until failure or one rep shy thereof, then finish with wide grip curls emphasizing chest rather than biceps, 10x75 then 5x5 with 85, and an AMRAP set with 75 to end it. If I have the endurance to do so, I’ll add some V-handle Smith Machine close presses at 135-145 lbs., three AMRAP sets. t’s a weird combination of exercises that works for me. Tomorrow will be upper chest only day, Sunday legs, then Monday is upper back and biceps proper, along with a tan! Have a new tat, so have had to stay out of the booth for a couple of weeks, and I’m looking a bit pale!
Post workout will be another R1 shake followed by two chicken breasts and some rice.
Be well, brothers.
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