Recent content by Bravo_Alpha

5’9”-5’10”

02-16-2024 --Bench Press-- DB 55.0 x 10.0 65.0 x 10.0 75.0 x 10.0 --Under Grip Bench Press--Olympic bench 95.0 x 10.0 95.0 x 10.0 95.0 x 10.0 --Chest Press-- low set cable fly press 40.0 x 10.0 50.0 x 10.0 40.0 x 10.0 --Stiff Arm Cable Chest Press-- 50.0 x 10.0 60.0 x 10.0 60.0 x 10.0...

A little update. Been a minute. Feeling good over the last few weeks. I just got pulled off a job and should be home every night for the next few weeks so I’m going to switch some things up with training and my diet. Still sitting around 169-172lbs. Most of my diet has been consistently the...

I shared the training the other day; Sunday, Monday I posted. Meals this week have been Snack ---------- Totals Protein: 50.00 Carbs: 26 Fat: 12.5 Calories: 400 Quest Protein Shake Serving Size: 1.00 shake Total Calories: 170 Protein: 30 Carbs: 4 Total Fat: 3.5 Protein Bar Serving Size...

Thanks y’all. Yeah I took the whole work week last week to catch up on sleep and getting my circadian rhythm back in check. Once I caught up on sleep I was feeling good to get after it this past Fri-Sun. My meals and nutrition are slacking from the trip/being sick so I’m working on tightening...

Here’s my training logs: Friday chest and triceps with some shoulders because I traded shoulders on Sunday for core 02-09-2024 --Barbell Bench Press-- 135.0 x 10.0 185.0 x 8.0 185.0 x 5.0 155.0 x 10.0 --Incline Bench Press--high incline smith 100.0 x 10.0 120.0 x 9.0 130.0 x 6.0 --Chest...

Oh man so I ended up gettin sick from the trip out west. I had a feeling that might happen with it being sick season and travel but it was good to see my kiddo. Had to go right back to work when I got home and it took me a week to recover. I’ll post up my workouts from this weekend later and...

I follow a lot of special operators and they incorporate some of those high intensity circuits from CrossFit. I don’t do them often but I would say they compliment my functional body building goals of strength, mobility, endurance. I’m not doing any cardiovascular focused stuff right now so...

Sunday morning weigh in. I’m taking this week off to see my kiddo but there’s a pool here that I’m going to get in and do some therapeutic laps. I get home Saturday so this next weekend will be some R&R as well. Feeling under the weather from the flight anyway.

I had a flight early Monday morning so Sunday I did the “Cam” WOD and it whooped my ass. More of a HIIT focused on strength endurance and it was nice to check in there and boost my cardiovascular health. "CAM" FOR TIME: BUY-IN: 1,077 METER ROW THEN, 3 ROUNDS OF: 7 BURPEE BOX JUMP...

01-27-2024 Saturday --Hex Bar Deadlift-- 100.0 x 10.0 190.0 x 10.0 100.0 x 10.0 --Seated Leg Curls-- 90.0 x 10.0 110.0 x 10.0 120.0 x 10.0 90.0 x 10.0 --T-Bar Row-- 80.0 x 10.0 80.0 x 15.0 *to failure 80.0 x 15.0 *to failure --Dumbbell Shoulder Press-- 55.0 x 10.0 65.0 x 8.0 75.0 x 3.0 60.0...

01-26-2024 Friday --Barbell Bench Press-- 135.0 x 10.0 205.0 x 4.0 *feels heavy 185.0 x 6.0 135.0 x 10.0 *drop set wide grip to failure --Neutral Grip Incline Bench Press / Incline Bench Press-- Neutral Grip Incline Bench Press - 35.0 x 10.0 *narrow hex press Incline Bench Press - 55.0 x...

Have you found this helps? How does it affect your blood sugar levels and energy levels?

It’s hard to keep consistent with work/weekend hours but you mean like three meals, no snacks or??

What are your thoughts on slingshots to push the bench weights up? Feelin weaker than ever on bench for some reason. Definitely more focused and controlled on my reps so that’s probably why, not bouncing the bar of my chest or anything. I’m thinking about picking one up to try out. I just wanna...