Friday
Decided the night before that since I had to go to work I wouldn’t be doing morning cardio and instead enjoyed the extra sleep.
Do to the limited hours of our normal gym we hit up a 24 hr gym and got a pretty decent workout in.
Workout: Legs (4-5) & 2nd Back (16) workout
DB stiff legged deads (3/4 of normal ROM) 2 x 10 – 3 warm up sets working up to working weight – 45’s (90) for 10 reps, 50’s (100) for 10 reps followed by a drop set using 40’s (80) then 30’s (60)
Narrow Stance Hack Squat (really trying to focus on quad sweep) 3 x 8-10 2 plates - 2 plates & 50 lbs - 4 plates
Hammer Pulldown Variation -
https://www.youtube.com/watch?v=iy0Ud-GvhWw this is the link to the exercise from John Meadows however I changed it up even more I added a third phase where you grab the bar (not the handle) and focus on hitting the lats without moving the scapula – 4 x 8-8-8 45’s 60’s 70’s 80’s
Meadows Rows 4 x 10 25 35 45 55 with partials till failure (link
https://www.youtube.com/watch?v=QrB4QO1E_AU)
Neutral Grip Lat Pulldown 4 x 15 110 120 130 140
Close Grip Low Row 4 x 20 60 60 80 90
Decline Ab Crunch 3 x 20 bodyweight 10 10
40 mins cardio
Saturday
Woke up and did 45 mins of fasted cardio. Started my macros from the coach. Current macros are 375 Protein, 100 carbs & 45 fat. Looking to keep any fat gain to a minimum while my body resets the next couple weeks. Hoping my conditioning stays and will be able to up calories soon. Hunger is picking up each day.
Completed a John Meadows chest and shoulder workout along with 3 sets of Low Rep Traps.
Did 20 mins of HIIT and 20 mins of a slow walk for cardio after.
Followed my normal injection protocol, I used a slin pin to put .6 ml into my right lateral delt then split the rest up into right and left quad. Got a little tightness in right quad but still nothing out of the normal pain wise. Very easy injection and smooth flow even out of the slin pin.
Sunday
Woke up and did 45 mins of fasted cardio. Got a few meals in but no carbs until I started training, during which I had one scoop of Intra MD.
Back (22) I kicked up the volume by 2 sets from last week’s workout.
Underhand single arm DB Row 4 x 6-8 60 70 80 90
Lat Pulldown 4 x 6-8 135 150 165 180
Single Barbell Row with 1 chain 3 x 8-10 40+chain 50+chain 65+chain with partials till failure
Incline Bench Close Grip Pulldown (JOJ) 3 x 8-10 90 120 150 with partials till failure
Single Underhand Pulldown (1 sec contraction on each rep) 4 x 10-12 95 95 100 100
Deadlift 4 x 8-10 195 195 205 205
So this workout will look a lot like last weeks. I changed out one exercise to hit a certain part of my upper back and I added in an exercise to account for increased volume. I added the chain to my Single Barbell Row because it makes the contraction part harder due to the increased weight at the top which changes the strength curve which will hopefully spark new growth. I can’t find the link for the Incline movement I learned from Johnny Jackson but you lay on an incline bench with your head to a cable machine then you pulldown on a close grip attachment. It’s sort of like a pullover and close grip pulldown hybrid. Now if you compare this to last Sundays workouts on the exercises that didn’t change I went up in weight. I’m a big believer in progressive overload. Sure the CNS will get better and more efficient allowing you to lift heavier at first but then as time goes on the CNS won’t improve anymore and it will just be your muscle having to become stronger. As the muscle gets stronger it will have to grow to certain extent. I uses certain rep ranges as well to facilitate the strength gain along with the size gain. I never really go below 5 -6 reps.
Didn’t do any cardio, have decided since my back is my weak point this would be my no cardio after lifting day. I don’t want to turn on AMPk at all and want mTor to stay on as long as possible to facilitate protein synthesis.
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