Thank you brother
Not easy brother, but the weight is comfortable TBH, I have upped it for week 3, so I'll have less sets/reps
It's a LOT of volume so yeah... not easy lol
(OCTOBER 31, 2022) - Day 2 - Week 3 - Phase 1 - Strength training
I'll be running my "Workout 2" split today with 8 Set and 10 Reps per workout. As explained in my earlier log, I'll be lifting heavy with 90% of a new 1RM for each exercise. I didn't experience much pain from my last session, and a weekend of recovery surely helps.
Training summary:
- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body
Warm Ups (2:30 PM)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension
- Back Squat: 8x10 - Former: 287 Ib (1RM) / New: 381 Ib (1RM), Former: W: 258 Ib / New: W: 342 Ib (90% of 1RM) - (90 sec rest between sets)
- Bench Press: 8x10 - Former: 217 Ib (1RM) / New: W: 291 Ib (1RM), Former: W: 195 Ib / New: 261 Ib (90% of 1RM) - (90 sec rest between sets)
- Deadlift: 8x10 - Former: 336 Ib (1RM) / New: 440 Ib (1RM), Former: W: 302 Ib / New: W: 396 Ib (90% of 1RM) - (90 sec rest between sets)
NUTRITION:
Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 80g - Pecans
- 100g - Walnuts
- 80g - Hazelnuts
- 60g - Brazil nuts
Mid-Morning (9AM)
- 4 - Bananas,
- 2 Cup - Greek Yogurt,
- ¼ Cup - Raspberries
- ¼ Cup - Blueberries
- 2 Tbsp - Peanut Butter
Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Lettuce
- Spring onions, Sweet corn, Peas
- Trail mix
Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Dinner (7 PM)
- 6 Oz - Turkey Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce
I'll update my log on Wednesday, 2nd November, until then, stay safe brothers
I'll be running my "Workout 2" split today with 8 Set and 10 Reps per workout. As explained in my earlier log, I'll be lifting heavy with 90% of a new 1RM for each exercise. I didn't experience much pain from my last session, and a weekend of recovery surely helps.
Training summary:
- Back Squat - legs
- Bench Press - chest
- Deadlift - entire body
Warm Ups (2:30 PM)
- 120 Sec - Resistance Band Stretch
- 1 Set - Push Ups + Lat Pull Down
- 20 Reps - HyperExtension
- Back Squat: 8x10 - Former: 287 Ib (1RM) / New: 381 Ib (1RM), Former: W: 258 Ib / New: W: 342 Ib (90% of 1RM) - (90 sec rest between sets)
- Bench Press: 8x10 - Former: 217 Ib (1RM) / New: W: 291 Ib (1RM), Former: W: 195 Ib / New: 261 Ib (90% of 1RM) - (90 sec rest between sets)
- Deadlift: 8x10 - Former: 336 Ib (1RM) / New: 440 Ib (1RM), Former: W: 302 Ib / New: W: 396 Ib (90% of 1RM) - (90 sec rest between sets)
NUTRITION:
Breakfast (6AM)
- 5 - Eggs,
- 4 - Egg Whites,
- 4 Slices - Whole Wheat Bread,
- 2 Tbsp - Peanut Butter,
- 2 Cups - Strawberries
- 80g - Pecans
- 100g - Walnuts
- 80g - Hazelnuts
- 60g - Brazil nuts
Mid-Morning (9AM)
- 4 - Bananas,
- 2 Cup - Greek Yogurt,
- ¼ Cup - Raspberries
- ¼ Cup - Blueberries
- 2 Tbsp - Peanut Butter
Lunch (12 Noon)
- 2 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cups - Green Salad
- 2 Cups - Lettuce
- Spring onions, Sweet corn, Peas
- Trail mix
Pre-workout (1:30 PM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (5 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Dinner (7 PM)
- 6 Oz - Turkey Breasts,
- 150g - Brown Rice,
- 2 Cups - Asparagus,
- 2 Cups - Broccoli,
- 2 Tbsp - Olive Oil,
- 2 Cups - Spinach,
- 1 Tbsp - Pasta Sauce
I'll update my log on Wednesday, 2nd November, until then, stay safe brothers
log going well high protein
APPROVED LOG
APPROVED SOURCE - UPSTEROID
APPROVED SOURCE - UPSTEROID
Brother man, veggies are key
Thank you brother
Thanks brother man
Huge respect brother man
Thank you brother
Great update man. Diet is on point!
Yes brother man, it's important
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