Day 3 4/17/2023
Woke up at 630
1 cup of greek yogurt =120 calories (9c)(22p)
With 25 grams of crushed almonds = 142 calories (5.8 c)(5 p)( 13 f)
2 Sausages links = 270 calories (4g c)( 26g p)( 18 f)
Orange juice 12 FL oz = 167 calories (39 carbs, 2 g p)
Went to run for 20 minutes
Hit gym at 7
Strength day and wrestling
Warm up strecthes
Hang power clean (olympic lift)
3x6 (135)
Deadlift 6x3. (Compound)(hip hinge)
305 (135)
medicine ball slam (3x8)(25)
Pull ups (vertical pull) (3x8)(bw+35)
Hyperextension (stability) (3x12)( holding a 25 pound plate)
Skull crusher( accessory)
3x8(75)
6x3 ( 95)
Lunch break 12:30 pm
Chicken 250g = 243 calories (60p)(2f)
Rice 100 g = 152 (78c)(8)(3f)
Red kidney beans 1 cup = 200 calories(42c)(14c)(1f)
my pumps feel rock hard not painful though.
Practice -330 - 5 pm
Before I even start I just wanna say how PAINFUL IT WAS!
Pumps were so painful from all the stances in motion.definitely felt it in my calves and triceps,forearms. Arms feel like jelly but at the same time they feel like twice their size. Couldn't even concentrate the whole practice. Holy shit. Might add taurine but am really considering lowering my dose already.
Dinner: 7:15 pm
Tuna 200g = 200 calories (52p)(1p)
Avocado 75g = 125 calories (5c)(2p)(12f)
Mayonnaise 4 tbsp = 400 calories (44f)
10 saltine Crackers. = 120 (24c)(2p)(3f)
4 caramel rice cakes = 100 (22c)(2p)
Closing thoughts: definitly no noticeable strength increase. Can feel the pumps noticeably.
No thoughts about test rn since that might not even kick in until a while.
Deciding to add a hypertrophy training tmr with more volume and reps, but less intensity
Total calories = 2700 ish
Macros 265g carbs , 240 g of protien, 106g fat
10:15 lights out no pushups to finish body sore as shit.