Day 87 and 88 and 89 and 90 ,91,92,93
Tuesday 7/13
And Wednesday 7/14
Thursday 7/15
Friday 7/16
Saturday 7/17
Sunday 7/18
Monday 7/19 last week of cycle and got a bit of an ear infection only thing I hate is I can't hear much.
Teusday 7/20
Gains are still coming in just slower a bit bench hasn't increased all thag much . Weight is coming In steady
Wednesday took a rest day( a bit odd but i wanted to be able to rest my body to pr for squat ) and iced my body to pr this week
Strength/cardio day
Gonna pr for squat and finish it off with high reps sets of failure
Didn't pr last time for squat but it was around 355
Gonna take a hard guess and think I am probably gonna go up a 5 pounds or 10 pounds?
Started off with some atg squats
1x12 @ 185
And leg extensions 1x25
Went to 315 for 3 ( Feeling confident after trying it out)
Was able to successfully pr for 375 with albeit questionable depth pretty sure i could do 360 with good depth(below parrallel). Feel like my legs are having the strongest gains.
Already a pound 90(Maybe less) pound increase in squat. God fucking damn
Finished with Bulgarian split squats with 65 in each hand 3x 12 for each leg
+lunge squat for same sets
Finished with Hack squats 4x10
And Hip thrusts
1 set of Hip thrusts For 40 reps @ 225
First time my legs actually are really sore.
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Thursday:
Feeling a bit arrogant today I think I can pr for quite a bit lol
Thursday is also a pr day
Gonna retry my bench and hit 255 and maybe 260 but this time gonna just shove like 2 scoops of pre workout lol
Started off with slow dips to help with elbows warmed up
1 set x25
Feel pretty confident been slowing my reps alot more to help.
Started off with 225 which felt pretty light.
Gonna just go straight to to pr just to save energy
Was able to get 255 but Ik I could defintly get 260
Tried 260 and nope didnt get it. Not too worried about bench since i don't need to use pushing motion alot in my sport.
Don't wanna exhaust myself any further and just gonna deload on any pushing excersises.
Finished with just some stability and assesory work
Barbell rows
@ 105 3x12+4
Tricep cable pushdown 4x12
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Friday will just be a bit of conditioning alot of high intensity cardio and plyometrics.
Started with a circuit
[1x 12 pull ups
1 rope climb
30 sprawls
5 minute jog] for 5 sets
Box jumps 45 seconds
3 x 30 Burpees
[Weighted pull ups 3x12 @ bw + 45
[100 ab crunches
Planks 2 minutes] 3 sets with 8 minute break
Saturday:
Mostly back day
Barbell rows @ 125 4x 12 + 105 x 20
Lat pulldowns @ 145 3x20
+ one arm lat pulldown
Hammer curls @ 45 3x 12
+ drop set @ 15 1x12 + 1x failure
Preacher curls
@ 65 3x8
Sunday: break day
Monday:
Strength day
Power clean 195 6x3
Deadlift 385 @ 5x3
+ Back extensions 50 reps
Rdls Assesory work for stability
+
Single leg rdls
Barbell row @ 155
3x8+ 2
Cable crunches
+ 2 minute plank
Tuesday:
Gonna focus more on pulling movements so I just went to do back again but with Weighted pull ups
Weighted pull ups 45 @ 3x8
+ 1 minute dead hangs after each set with dead hangs
+ Farmers carrys with 60 pound dumbells 30 seconds each set
Rows went light and tried to go for more volume
@ 85 3x20
Finished with lat pulldowns to get that burn
4x20 with @ 85
Went for biceps
Hammer curls
45 @ 2x8
Drop set + 15 1xfailure
Bicep curls @ 20 2x20
Breakfast
Teusday:
1 cup Greek yogurt 226g
2 eggs hard boiled 127g
Smoked sausage 100g
Walnut 50g
Wednesday:
Greek yogurt 1 cup
50g almonds
25g walnuts
= 619 calories(22g carbs,36g protein,48g fat)
Thursday:
1 cup greek yogurt
50g almonds
Whole milk 8oz
= 553 calories(27g carbs,45g protein,33g fat)
Friday:
4 eggs
50g almonds
2 Tbsp butter
1 cup greek yogurt
= 843 calories(21g carbs,56g protein, 61g fat)
Saturday :
3 egg scrambled
1 tbsp butter
2 thick cut bacon slices
= 436 calories(1g carb,29g protein,32g fat)
Sunday:
125g oats
1 bannana
75g blue berries
50g almonds
= 890 calories(126g carbs,27g protein,35 fat)
Monday:
1 cup greek yogurt
50g Walnuts
=477 calories(16g carbs,31g protein,36g fat)
Tuesday:
1 cup greek yogurt
50g almonds
Whole milk 8oz
= 553 calories(27g carbs,45g protein,33g fat)
Lunch
Teusday:
Sirloin steak 8 oz
1 cup Mashed potatoes
100g broccoli
= 638 calories(44g carbs,47g protein,30g fat)
Wednesday:
Chicken thigh with skin on 8 oz
1 cup black beans
2 whole eggs
=968 calories(59g carbs,63g protein,53g fat)
Thursday:
Salad
[Skinless chicken thighs 8oz
2 cups lettuce
Onions 1 cup chopped
Avocado 100g
Cheese cubes 30g]
Friday:
Made some salad again
Chicken breast 8oz
2 cup lettuce
Cheese cubes 30g
Avocado 100g
1 cup onions chopped
= 551 calories(25g carbs,60g protein,31g fat)
Saturday : Made some burritos and saved an extra for my extra meal of the day.
96 lpercent lean beef 12 oz 338g
Flour tortilla big 81g
0.5 Cup of diced tomatoes
1 cup lettuce
0.5 cup of corn 87g
Sunday:
Just a grilled steak by it self
Used butter also
12 oz steak
2 tbsp of butter
= 805 calories(0 carbs,60g protein,60g fat)
Monday:
Chicken breast 8oz
1cup black beans 255g
2 eggs boiled
=571 calories(42g carbs,78g protein,17g fat)
Tuesday:
Skinless chicken thighs 8oz
Avocado 100g
Onions 1 cup chopped 85g
2 cup lettuce
Cheese cubes 30g
=671 calories(25g carbs,54g protein,41g fat)
Dinner:
Chicken breast 8 oz
100g avocado
100g Broccoli
= 401 calories (14g carbs,55g protein,22g fat)
Wednesday:
Shrimp 4 oz (about 115g )
Tuna 200 g
Rice 100 g
= 461 calories(28g carbs,79g protein,3g fat)
Thursday:
Skinless chicken thighs 8oz
2 cups lettuce
Onions 1 cup chopped
Avocado 100g
Cheese cubes 30g
Friday:
Made some salad
Chicken breast 8oz
2 cup lettuce
Cheese cubes 30g
Avocado 100g
1 cup onions chopped
= 551 calories(25g carbs,60g protein,31g fat)
Saturday:
Chicken breast 6 oz
100g white rice
=279 calories(28g carb,40g protein,5g fat
Sunday:
Some salad again ( tryna be healthy you guys fil me?)
Cheese cubes 32g
2 cups lettuce
100g
Chicken breast 8oz
= 487 calories (10g carbs,58g protein,31g fat)
Monday:
Chicken thigh with skin on 8 oz
1 cup black beans
2 whole eggs
0.5 Roasted potatoe cups
=968 calories(59g carbs,63g protein,53g fat)
Tuesday:
Chicken breast plain 8oz
100g plain rice
Avocado 100g
=
496 calories(35g carbs,55g protein,22g fat)
Extra meal:
Teusday: meals were kinda lackluster for teusday
Protein shake
Sirloin steak 8oz
2 hard boiled eggs
=840 calories (9g carbs,89g protein,49g fat)
Wednesday:
Protein shake
Chicken breast plain 8oz
Beans 0.5 cup
Avocado 100g
=840. Calories(41g carbs,103g protein,37g fat)
Thursday:
Chicken breast plain 8oz
100g plain rice
Avocado 100g
=
496 calories(35g carbs,55g protein,22g fat)
Friday:
8oz chicken breast
3 whole eggs
100g plain white rice
1 bannana
= 639 calories(51g carbs,72g protein,22g fat)
Saturday:
96 percent lean beef 12 oz 337g
Flour tortilla big 81g
0.5 Cup of diced tomatoes
1 cup lettuce
0.5 cup of corn 88g
= 895 - 900 calories (56g carbs,87g protein,38g fat)
Monday:
Chicken breast plain 8oz
Proteinshake
Avocado 100g
Broccoli 100g
= 760 calories(28g carbs,98g protein,36g fat)
Tuesday:
Protein shake
Burrito
[0.25 black beans 66g,shredded cheese 0.5 cup,shredded chicken 6oz, big sized tortilla]
=1016 calories(67g carbs,106g protein,43g fat)
Sunday:
Teusday
Total calories = 2831 calories(246g protein,174 g fat, 90g carb)
Wednesday:
Total calories= 2802 calories(136g carbs,264g protein,147g fat)
Thursday:Total calories = 2736(154g carbs,260 protein,139 fat)
Friday:
Total calories = 2840 calories(149g carbs,292 g protein,155g fat)
Saturday :2840 calories
(154g carbs,277g protein,124g fat)
Sunday: 2862 calories
(156g carbs,251g protein,151g fat)
Monday:
Total calories = (2776 calories)(145g carbs,270g protein,142g fat)
Tuesday:
2736 calories (154g carbs,260g protein,139g fat)