Indeed. I'm probably more doing more of a recomp than a cut. I don't have the will to count anymore. Going to be a slow process.
The ADD's Log: Build Back Better
- Thread starter The ADD
- Start date
Just looked at the additional gym by my office. I think I'm going to go ahead and make the investment. It's a 30 day cancellation so it's easy to walk away from. For programming I'm thinking:
Sunday: Upper
Monday: Lower
Tuesday: Sprints/Hills
Wednesday: Upper PT session in the morning/LISS in the afternoon
Thursday:Lower
Friday: Upper in the morning/ LISS in the afternoon
Saturday: Stretch/Yoga/Rest
Sunday: Upper
Monday: Lower
Tuesday: Sprints/Hills
Wednesday: Upper PT session in the morning/LISS in the afternoon
Thursday:Lower
Friday: Upper in the morning/ LISS in the afternoon
Saturday: Stretch/Yoga/Rest
Average Upper Day:
Down on power on Flat Bench
Everything else was solid enough. Increased volume on the back movement, feeling it now in a good way.
I'm pretty flat carb wise but it's not a good time to have a heavier carb consumption day.
Down on power on Flat Bench
Everything else was solid enough. Increased volume on the back movement, feeling it now in a good way.
I'm pretty flat carb wise but it's not a good time to have a heavier carb consumption day.
Adam3000
-
During my transition from parallel to ATG, Im taking a lot of time to dial myself in before going heavy.
Starting each workout at 135, doing 5 reps, adding 10-20 lbs for each set of 5 until I hit 225. Then, on the final set dropping back down to 135 and doing 15 reps (adding 5 lbs to bottom number each workout)
Even though Im only doing 1 true "working set" (at 225), I feel this is necessary to me. I'm completely reprogramming my movement and doing so with a hip adductor strain which means my knees absolutely must stay in line with my feet, no form breakdown allowed.
I should have taken it slower. I went around 85% of max for 3x12. My hip is feeling it and the cardio aspect had me
I'm going to tear down the whole thing and start again, so that I'm at a full squat every rep. I'm going to alternate Leg Days as follows:
Monday: Front Squats 5x5, Back Squat Pyramid (High weight low reps 2 up to 12)
Tuesday: Hill Sprints/Runs
Thursday Reverse of Monday
Just got the key card to the alternate gym. IT's a little really clean hole in the wall but I'm going to save 30-45 minutes of sleep two or three times a week.
I'll go leg tomorrow. Not a lot of option in the building one squat rack machine curls and leg press but I can't get more than enough volume with a some other tricks.
I'll go leg tomorrow. Not a lot of option in the building one squat rack machine curls and leg press but I can't get more than enough volume with a some other tricks.
Hit legs in the new spot this morning:
The Bad
Bare bones on equipment. One power rack, leg press is a cybex machine
The Good
It's like having a private gym. I walked in at 6:30 and maybe 8 people cycled through in the 2 hours I was there. One was a
personal trainer with one of her clients.
The locker room is clean, private showers that have lockable doors before you even get to the shower. I'm never showering at the old spot again unless I have to.
Workout.
Back Squats 300 5x5, happy with the depth but should have went 290 or 295 to get deeper
Machine Leg Curls, 4x14
Front Squat Pyramid 245 at the top for 2
Machine Leg Press: Single leg reps 4x14
Treadmill: 15 mins 7 incline 4.5 speed
If I add in Bulgarians and Zerchers I should be good.
The Bad
Bare bones on equipment. One power rack, leg press is a cybex machine
The Good
It's like having a private gym. I walked in at 6:30 and maybe 8 people cycled through in the 2 hours I was there. One was a
personal trainer with one of her clients.The locker room is clean, private showers that have lockable doors before you even get to the shower. I'm never showering at the old spot again unless I have to.
Workout.
Back Squats 300 5x5, happy with the depth but should have went 290 or 295 to get deeper
Machine Leg Curls, 4x14
Front Squat Pyramid 245 at the top for 2
Machine Leg Press: Single leg reps 4x14
Treadmill: 15 mins 7 incline 4.5 speed
If I add in Bulgarians and Zerchers I should be good.
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I was about to say, 3x12x275
5x5x295 is still good too though, I'm at 3x5x295 but my form is perfect and I'm comfy to where I can pause on the last rep
Took me a long time to humble myself and get right with lower body stuff. Squats and deads are way down from my "peaks" but form is
Its def worth it to start over if your shyt is anything less than perfect.... u get back up to speed in a couple of months
5x5x295 is still good too though, I'm at 3x5x295 but my form is perfect and I'm comfy to where I can pause on the last rep
Took me a long time to humble myself and get right with lower body stuff. Squats and deads are way down from my "peaks" but form is
Its def worth it to start over if your shyt is anything less than perfect.... u get back up to speed in a couple of months
I might actually make it out of this trip without screwing up:
I've hit weights and cardio every day like my normal schedule even though it's a struggle apt fitness center
Meals have been good but a little later than I like. I don't count cals but I've been in that 2000-2500 range I try to estimate within. Same macro line up for the most part. Didn't need those Outback wings
I shouldn't have much damage by the time I get home.
I've hit weights and cardio every day like my normal schedule even though it's a struggle apt fitness center
Meals have been good but a little later than I like. I don't count cals but I've been in that 2000-2500 range I try to estimate within. Same macro line up for the most part. Didn't need those Outback wings
I shouldn't have much damage by the time I get home.