Timmah returns!

[tmkeehn]

Been using FitDay to monitor my macros and almost hitting where I want to be. 2 days in a row I've eaten identically, so have been 38%protein, 32%fat, 30%carbs. I've been shooting for a 40/30/30, so that's pretty close! The carbs consist of oatmeal early in the morning and a banana PWO.

Edit: And the greens. I always forget they provide carbs its such a low amt from greenbeans/spinach/etc...

[tmkeehn]

3 sets wide arm pull ups to failure
3 sets close grip pull ups to failure
Seated cable rows- 120x12, 130x10, 140x8, 100x10. Did the final set because i felt a great connection with lats this morning and wanted to keep hitting it, so did some long slow reps.
Bent over DB Laterals - 15x8, 20x6, 15x6. This broke me. I know its a light weight, but took some willpower
Concentration Curls - 25x12, 30x8, 35x5
BB Curls - 80x5, 75x6, 70x8
Hammer Curls - 40x5, 35x6, 30x8 SS with Behind the back wrist Curls: 65x10, 75x8, 80x6

Did abwork between sets of pull ups so 6 total sets from side bends to leg lifts to bicycle kicks.

[tmkeehn]

Its a day of rest, and altho my body needs it my mind does not. There's a war going on, and I want to be in the trenches duking it out. Down to 191lbs. 4 lbs loss even tho I'm eating to match my workout. Just goes to show you how crappy my diet was before when I can make it clean and lose 4 lbs in 2 weeks while increasing my weight workload so much.

[tmkeehn]

Squat- 245x6, 225x8, 205x10 -Increase in squat volume by almost 30% from last leg day. 1 more rep + 5lbs on heaviest.
SS w/Sissy squats- 6x8x10. BW only
Standing Calf Raises- 210x8, 225x6, 240x4, 255x3
DB Lunges- 40'sx5, 35'sx8, 25'sx10
Calf Burners w/30lb DB, 2 sets each calf then farmer walked on tip toes
Leg Extensions, DD set-150x8, 120x5, 90x4, 60x3
Leg Extensions 21's - 90lbs.

Did the lunges inbetween my calf stuff. Made for a nice cardio workout for sure!

[tmkeehn]

creatine loading for this week's workout clycle. Also, go the xtend in and doing 2 scoops pre workout meal and 2 scoops during workout.

DB Bench: 60'sx10, 65'sx8, 70'sx5
Incline DB BP: 40x10, 45x7, 50x6 SS w/
Incline DB Flys SS with Flat DB Flys - 12 reps of 20lbs. Squeezed hard and concentrated on form and my chest was swollen after these!
Upright Rows:70x10, 60x12, 60x12 - went too light. Need to hit harder next week.
Tricep Rope pulldown: 70x10, 140x6, 90x10, 120x6, 100x8
Ab work between sets, did about 8 sets total.

[tmkeehn]

Today was an ok day...was a group of gymbeciles there though that was hogging most of the dumbells and the cables....they did move...eventually

Bent over Rows: 165x6, 165x6, 145x8, 135x10, 135x10
Deadlif: 225x5, 275x5, 315x3, 315x3 (This was not on the schedule. Moved to this when I couldn't do behind the neck pulldowns
Behind the neck pulldowns: Eventually the gybeciles moved...120x10, 130x10, 140x8, 150x6
Incline DB Curls: 25x10, 30x8, 35x6
Reverse Curls: 50x10, 60x8, 70x5
Alternating Curls: 30x5, 25x5 (Grip really started to fail here...couldn't hold on to any weight
Preacher Curls: 60x5, 70x3 -Failure again due to grip. Those deadlifts took a toll!

[GodsGladiator]

Originally Posted by tmkeehn

My Split:


Day 1 - Chest, shoulders, triceps
Day 2- Back, Biceps
Day 3- Off
Day 4- Legs!
Day 5- Off
Day 6 - Day 1. Recycle 8x.

I'm treating my workouts as a bulk, my diet as more of a cut (or clean bulk? Every bulk should be clean!) simply because I've gotten fat and lazy. I have plenty of stored energy to help out, but will tweak accordingly if I feel too tired or overtrained

im liking your split, should yeild you great results. good luck.

[tmkeehn]

Thanks, sometimes my days off move. Like Day 5 and Day 1 back to back then a day off before Day 2...basically because my gym isn't open on Sundays, so I tailor around that. I try to always take a day off between back and legs though for sure.

[tmkeehn]

Leg Day
Leg Extensions- 75lbsx25, 90x20, 105x15...had to rest pause the last few reps
Squats w/heel elevated-205x8, 185x10, 135x14
Seated Calf Raises- 45x10, 90x10, 135x5x3
SLDL- 135x12, 155x10, 175x6
Abductor machine - 220 (maxxed) x10x3

Overall felt pretty good. Took some getting used to the squats with all the blood in my legs already, got out of breath very easily. Also, didn't realize my abductors were that strong since I haven't done that machine in forever, so that's a plus.

[tmkeehn]

Solid day today. Still feel the pump in my triceps!

DB Bench:55x10, 65x8, 70x5 SS w/flys
Incline DB Bench:45x10, 55x6, 60x4 SS w/flys
DB Flys:25's x 12
Incline DB Flys:25's x12
Upright Rows:60x10, 70x8, 80x5, 80x4
Standing Lateral Raises:15'sx10x3
Tricep cable extensions:100x10, 120x8, 140x8, 140x8, 150x6, 160x4
6 sets of abwork between others. 10min cardio at the end for some leg recovery.