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Tommyjam Builds a Better Body

I had a good night of sleep and woke up down 1/2 a pound. I got my cardio done first thing this morning. My shoulder was pretty tight again this morning like it was yesterday, I am thinking I might need to change my sleeping position a bit until it is finished healing. I was feeling that shoulder pain on my OHP today and I wanted to increase the weight on my DB flys but I decided not to, in order to let that shoulder rest a bit longer. The session went well today other than that bit of trouble from the shoulder. I woke up more hungry than usual and been more hungry all day, I am thinking it is from the low day yesterday, and hopefully the hunger dies down tomorrow.

Fasted weight: 206.3

Cardio: 30 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 14, 13, 11, 10
•15% Incline DB Chest Press: 4 sets – 15, 13, 12, 10
•30% Incline DB chest Press: 4 Sets - 13, 10, 10, 8
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets – 15, 15, 13
•Standing EZ Bar Upright Row: 2 Sets - 15, 13
•Incline Bench EZ Bar French Press: 3 sets – 15, 13, 11
•Tricep push down: 4 sets - 15, 14, 11, 8


Abs : Ab Roller - 4 sets

Today's meal plan:macros.jpg
mealplan.jpg
orangechicken.jpg
 
Sleep last night was a bit restless and I was very tired this morning. Got my fasted cardio done first thing, and got my long walk in after breakfast. I had a really good nap after my walk and I woke up feeling a lot better. I dropped a bunch of weight on my single arm rows today because I don't want to put this shoulder at any extra risk with any heavy lifts before it fully heals. I normally do my curls first on pull days, but last week the FST-7 really smoked my biceps and I was doing it on my first exercise of the day, which was causing me to lose reps on the rest of my curls and some of my rows. I learned my lesson and pushed all my curls to the end of my session and saved the FST-7 for last. This worked out a lot better.

Fasted weight: 206.2

Cardio: 35min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,11
•Wide Grip Pull Ups: 3 Sets – 12, 10, 7
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 13, 9
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 9
•Single Arm kneeling DB Rows: 3 Sets – 15, 15, 15 - dropped weight while shoulder heals
•Seated DB Rear Delt Raises: 4 Sets - 15, 11, 10, 8
•Incline Seated DB Curls: 3 Sets - 15, 13, 10
•Standing pronated cross body curl: 2 sets - 13, 12
•Standing DB drag Curls: 2 Sets - 13, 11* FST- 7

Today’s meal plan:

macros.jpg
mealplan.jpg
 
TommyJam said:
Sleep last night was a bit restless and I was very tired this morning. Got my fasted cardio done first thing, and got my long walk in after breakfast. I had a really good nap after my walk and I woke up feeling a lot better. I dropped a bunch of weight on my single arm rows today because I don't want to put this shoulder at any extra risk with any heavy lifts before it fully heals. I normally do my curls first on pull days, but last week the FST-7 really smoked my biceps and I was doing it on my first exercise of the day, which was causing me to lose reps on the rest of my curls and some of my rows. I learned my lesson and pushed all my curls to the end of my session and saved the FST-7 for last. This worked out a lot better.

Fasted weight: 206.2

Cardio: 35min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,11
•Wide Grip Pull Ups: 3 Sets – 12, 10, 7
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 13, 9
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 9
•Single Arm kneeling DB Rows: 3 Sets – 15, 15, 15 - dropped weight while shoulder heals
•Seated DB Rear Delt Raises: 4 Sets - 15, 11, 10, 8
•Incline Seated DB Curls: 3 Sets - 15, 13, 10
•Standing pronated cross body curl: 2 sets - 13, 12
•Standing DB drag Curls: 2 Sets - 13, 11* FST- 7

Today’s meal plan:

View attachment 207738
View attachment 207737
Click to expand...
Hey brother... LOL... you Russian, or do you have a Vampire problem in the hood? That's a Lot of garlic LOL.
 
Doug 64 said:
Hey brother... LOL... you Russian, or do you have a Vampire problem in the hood? That's a Lot of garlic LOL.
Click to expand...
yeah IDK my macro tracking app says 1 single clove is 4 calories.
I used 2 whole cloves when I meal prepped that dish, that got split into 2 meals.
so 1 clove for meal 2 & 1 clove for meal 3

I don't think 2 cloves is a lot of garlic for that size dish 🤷‍♂️
 
Last edited:
TommyJam said:
yeah IDK my macro tracking app says 1 single clove is 4 calories.
I used 2 whole cloves when I meal prepped that dish, that got split into 2 meals.
so 1 clove for meal 2 & 1 clove for meal 3

I don't think 2 cloves is a lot of garlic for that size dish
Click to expand...
I'm with you, I love garlic and don't think it's that much

Sent from my motorola razr 2025 using Tapatalk
 
I slept a little later than normal today and it worked out well because it is my leg day and no cardio this morning. I had to run some errands with my wife today and I had to catch a meal out. Thai food is my go to cheat code when this happens, because it is super easy to eyeball the macros and not worry about it after. It is mostly fresh veggies, and rice and I can always get grilled chicken breast as the protein. I had a grilled chicken summer roll & a delicious grilled chicken & basil stir fry full of fresh peppers and mushrooms and string beans, with a couple servings of jasmine rice. All together I eyeballed it at about 1400-1500 calories and it replaced meal 2 & 3 for me today. I got my workout done about an hour later than normal and it went really well. I hopped on the incline treadmill just for a short 10 min warm up then stretched out my shoulder really well before my first set of squats. That big meal had me feeling great under the bar, and it moved well today. Pushed hard today and felt like the session went well.

Fasted weight: 206

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 12, 12, 10, 8
•Stationary Lunges: 3 sets - 12, 9, 8
•DB Bulgarian Split Squats 4 sets - 14, 11, 11, 8
•RDL: 3 sets - 12, 10, 9
•Belt Squat w/ heel ramps: 3 sets - 12 , 11, 9
•BB Calve Raises: 4 sets – 20, 18, 15, 12

Today's meal plan: Meal 2&3 not shown, ate out eyeballed macros.
meal 1.jpgmeal 4.jpg
 
I slept pretty good and my shoulder wasn't bothering me in the night at all last night. That shoulder is feeling better and better, and I am pretty happy because it seems to be improving by the day at this point. My weight has been pretty stable all week, with a slight downward trend. I had a few chores to catch up on this morning and I didn't get my cardio done before breakfast, so I knocked it out after my lift this afternoon. I didn't see any progression in today's session, but I matched my last push day pretty closely and had a good workout with a great pump. I'm hoping to go back to a good working weight on my OHP next week if the shoulder is still doing better.

Fasted weight: 206.1

Cardio: 30 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 13, 13, 11, 9
•15% Incline DB Chest Press: 4 sets – 14, 12, 12, 8
•30% Incline DB chest Press: 4 Sets - 12, 11, 9, 8
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets – 14, 12, 12
•Standing EZ Bar Upright Row: 2 Sets - 14, 12
•Incline Bench EZ Bar French Press: 3 sets – 14, 11, 8
•Tricep push down: 4 sets - 13, 12, 10, 7

Abs : Ab Roller - 4 sets

Today's meal plan:macros.jpg
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 
TommyJam said:
I slept pretty good and my shoulder wasn't bothering me in the night at all last night. That shoulder is feeling better and better, and I am pretty happy because it seems to be improving by the day at this point. My weight has been pretty stable all week, with a slight downward trend. I had a few chores to catch up on this morning and I didn't get my cardio done before breakfast, so I knocked it out after my lift this afternoon. I didn't see any progression in today's session, but I matched my last push day pretty closely and had a good workout with a great pump. I'm hoping to go back to a good working weight on my OHP next week if the shoulder is still doing better.

Fasted weight: 206.1

Cardio: 30 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 13, 13, 11, 9
•15% Incline DB Chest Press: 4 sets – 14, 12, 12, 8
•30% Incline DB chest Press: 4 Sets - 12, 11, 9, 8
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets – 14, 12, 12
•Standing EZ Bar Upright Row: 2 Sets - 14, 12
•Incline Bench EZ Bar French Press: 3 sets – 14, 11, 8
•Tricep push down: 4 sets - 13, 12, 10, 7

Abs : Ab Roller - 4 sets

Today's meal plan:View attachment 208202
View attachment 208201View attachment 208200View attachment 208199View attachment 208198
Click to expand...
What's the total macros you are shooting for?
 
I slept well last night and my shoulder did not bug me at all in the night again. I did my cardio fasted right after coffee as usual and had a nice cool down walk afterwards. My appetite has been growing all week and I was so hungry this morning when I woke up, breakfast carbs had to be pancakes today, I I could tell right away cream of rice wasn’t going to do the trick today. My pull session went well today with some small progress, I was able to add a rep to several sets. I finished off the lift with my FST-7 and it had my biceps on fire, the burn was insane. I think my biceps are showing some signs of life and responding a little to all the extra work, even on these low calories, and It has me pretty excited to see what they do after I get into a surplus.

Fasted weight: 206.1

Cardio: 30min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,12
•Wide Grip Pull Ups: 3 Sets – 12, 11, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 10
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 10
•Single Arm kneeling DB Rows: 3 Sets – 13, 11, 8
•Seated DB Rear Delt Raises: 4 Sets - 15, 12, 10, 9
•Standing DB drag Curls: 2 Sets - 13, 12
•Standing pronated cross body curl: 2 sets - 14, 12
•Incline Seated DB Curls: 3 Sets - 15, 14, 12 * FST- 7

Today’s meal plan:macros.jpg
meal1.jpgmeal2.jpgmeal3.jpgmeal4.jpg
 
I slept like a rock straight through the night, and woke up early today. I had my check-in with coach this morning and I was happy with the weeks results. Coach says the reverse is going as planned and we added 40g of carbs to all training days. This week I will be putting some extra focus on my side delts, and coach added four extra sets of lateral raises to several days this week. My leg session went well today, my output level was good, and my shoulder was not bothering me at all.

Fasted weight: 205.8

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 12, 11, 10, 9
•Stationary Lunges: 3 sets - 12, 10, 8
•DB Bulgarian Split Squats 4 sets - 14, 12, 11, 8
•RDL: 3 sets - 12, 11, 9
•Belt Squat w/ heel ramps: 3 sets - 12 , 10, 9
•BB Calve Raises: 4 sets – 21, 18, 16, 13

•DB Lateral raises: 2 sets – 15, 14
•Cable Lateral raises: 2 sets – 14, 12

Today's meal plan:macros.jpg
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 
Woke up early and got my 35 min on the bike done and did some posing practice while I watched some posing content. Today is my rest day and a low carb day, so other than some stretching and a little band rehab on the bad shoulder, I am just relaxing around the house.

Fasted weight: 206.4

Cardio: 35min recumbent bike

Today's meal plan:macros.jpg
meal1.jpgmeal2.jpgmeal3.jpgmeal4.jpg
 
I had a good night of sleep last night and my shoulder was pain free in the night again. I got my 30 min on the incline treadmill done before breakfast. Today was my push day and the session went pretty well, I matched all my lifts from last week and added a rep to a couple of sets. I increased the weight on my OHP to about 75% of my working weight from before the shoulder flare up. This was the first time in several weeks I didn’t completely baby it on OHP and the shoulder did great, no pain or tightness today, and if the shoulder is still doing well next week, I will use my full working weight.

Fasted weight: 206

Cardio: 30 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 14, 13, 11, 9
•15% Incline DB Chest Press: 4 sets – 14, 13, 11, 8
•30% Incline DB chest Press: 4 Sets - 12, 11, 9, 9
•Seated OH DB Press: 3 Sets - 15, 14, 14, 13
•Incline DB Flys: 3 Sets – 15, 13, 12
•Standing EZ Bar Upright Row: 2 Sets - 14, 13
•Incline Bench EZ Bar French Press: 3 sets – 14, 12, 9
•Tricep push down: 4 sets - 13, 12, 10, 8

Abs : Ab Roller - 4 sets

Today's meal plan: The meal listed as lunch below was 3 meals prepped all at once then portioned into meals 2, 3, & 4.
macros.jpgmeal 1.jpgmeal 2-3-4.jpg
 
I slept pretty good, but I woke up with my bad shoulder feeling pretty tight and a bit of pain. I’m a little worried that I pushed it harder than I should have yesterday. Hoping that it will be back on the mend again tomorrow and that I didn’t set back the healing. Jumped on the recumbent bike first thing and finished up a movie I had started last night but went to bed before I finished it. I got my pull session knocked out early this morning also because I will be out with the family most of the day. Training session went well, and even with the shoulder being irritated, I still went heavy on my single arm rows, the shoulder handled it fine. My wife and I are taking our youngest into the city and going to the zoo one last time before the weather turns. I will be eating out today for my midday meals, and I will eyeball my macros. For the rest of today’s meal plan, I went very low fat, and low carb, and left myself a little over 1900 calories to work with while we are out, so I have plenty of wiggle room and can have a really good meal and enjoy myself. I’m leaning towards the sushi conveyor belt spot we like, but nothing is set in stone yet.

Fasted weight: 205.8

Cardio: 30min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,13
•Wide Grip Pull Ups: 3 Sets – 12, 10, 7
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 11
•Single Arm kneeling DB Rows: 3 Sets – 13, 12, 9
•Seated DB Rear Delt Raises: 4 Sets - 15, 13, 10, 9
•Incline Seated DB Curls: 3 Sets - 14, 12, 11
•Standing pronated cross body curl: 2 sets - 13, 11
•Standing DB drag Curls: 2 Sets - 14, 12

Today’s meal plan: Meals 2 & 3 will be eaten out today, not reflected in meal plan macros.
macros.jpgmeal1.jpgmeal4.jpg
 
Last edited:
TommyJam said:
I slept pretty good, but I woke up with my bad shoulder feeling pretty tight and a bit of pain. I’m a little worried that I pushed it harder than I should have yesterday. Hoping that it will be back on the mend again tomorrow and that I didn’t set back the healing. Jumped on the recumbent bike first thing and finished up a movie I had started last night but went to bed before I finished it. I got my pull session knocked out early this morning also because I will be out with the family most of the day. Training session went well, and even with the shoulder being irritated, I still went heavy on my single arm rows, the shoulder handled it fine. My wife and I are taking our youngest into the city and going to the zoo one last time before the weather turns. I will be eating out today for my midday meals, and I will eyeball my macros. For the rest of today’s meal plan, I went very low fat, and low carb, and left myself a little over 1900 calories to work with while we are out, so I have plenty of wiggle room and can have a really good meal and enjoy myself. I’m leaning towards the sushi conveyor belt spot we like, but nothing is set in stone yet.

Fasted weight: 205.8

Cardio: 30min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,13
•Wide Grip Pull Ups: 3 Sets – 12, 10, 7
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 11
•Single Arm kneeling DB Rows: 3 Sets – 13, 12, 9
•Seated DB Rear Delt Raises: 4 Sets - 15, 13, 10, 9
•Incline Seated DB Curls: 3 Sets - 14, 12, 11
•Standing pronated cross body curl: 2 sets - 13, 11
•Standing DB drag Curls: 2 Sets - 14, 12

Today’s meal plan: Meals 2 & 3 will be eaten out today, not reflected in meal plan macros.
View attachment 209250View attachment 209249View attachment 209248
Click to expand...
Hey man sorry to hear that the shoulder is still on the fritz. I had a little twinge going on in my right shoulder in the same area that I had the labrum tear. I've been hitting it with B.P.C. and TB, and it seems to be working out pretty well. Hopefully yours will come along as well. Have a great Day Out at the zoo with the wife and kiddo, I used to love doing that in New York City with my daughters at The Bronx Zoo.
I'm still working out my eating, i'm glad to see that you portion calories away for different times in the day.That is something I'm working towards myself.Because I always find that all my food.By the time I get work and come home and I am still hungry!
 
Wow! Talk to text really took the English out of the last part there!

I finish my food too early sometimes, so I'm working on planning it better!
 
These have helped my shoulder. I do this routine every shoulder day. Helps with my squat as well due to my shoulder mobility and getting tighter under the bar.

View: https://www.instagram.com/reel/DJtwte5gbeN/?igsh=cHBoZW1qcDZvbmJl


Shoulder External Rotation PAILs & RAILs

Dr. J’aime Goguen-Locke on Instagram: "Chronic rotator cuff injuries are often SYMPTOMS of poor scapular movement Addressing the rotator cuff may help you FEEL better But without addressing the ribcage and shoulder blade, it will likely keep coming back ✅ this Sideline Arm-bar with Thoracic Twist can help improve protraction, retraction, AND thoracic rotation!! If you are struggling with shoulder pain and want to get to the bottom of the ROOT CAUSE, lets chat 🙋🏻‍♀️ . @kodiakbarbell"

And then the YTAW holds:

UPPER BODY WARMUP: Shoulder Health, Mobility
 
Doug 64 said:
Hey man sorry to hear that the shoulder is still on the fritz. I had a little twinge going on in my right shoulder in the same area that I had the labrum tear. I've been hitting it with B.P.C. and TB, and it seems to be working out pretty well. Hopefully yours will come along as well. Have a great Day Out at the zoo with the wife and kiddo, I used to love doing that in New York City with my daughters at The Bronx Zoo.
I'm still working out my eating, i'm glad to see that you portion calories away for different times in the day.That is something I'm working towards myself.Because I always find that all my food.By the time I get work and come home and I am still hungry!
Click to expand...
Yes I had a labrum tear and bicep tendon tear right at the point were they meet. Both were repaired surgically a few years ago. shoulder has chronic issues ever since.


jpe1 said:
These have helped my shoulder. I do this routine every shoulder day. Helps with my squat as well due to my shoulder mobility and getting tighter under the bar.

View: https://www.instagram.com/reel/DJtwte5gbeN/?igsh=cHBoZW1qcDZvbmJl


Shoulder External Rotation PAILs & RAILs

Dr. J’aime Goguen-Locke on Instagram: "Chronic rotator cuff injuries are often SYMPTOMS of poor scapular movement Addressing the rotator cuff may help you FEEL better But without addressing the ribcage and shoulder blade, it will likely keep coming back ✅ this Sideline Arm-bar with Thoracic Twist can help improve protraction, retraction, AND thoracic rotation!! If you are struggling with shoulder pain and want to get to the bottom of the ROOT CAUSE, lets chat 🙋🏻‍♀️ . @kodiakbarbell"

And then the YTAW holds:

UPPER BODY WARMUP: Shoulder Health, Mobility
Click to expand...
I'll take a look. I do a ton of rehab work on the shoulder several times a week to include band work w/ external rotations and raises, and poliquin raises. External rotations with the band are a daily warm up for me.
 
TommyJam said:
I slept pretty good, but I woke up with my bad shoulder feeling pretty tight and a bit of pain. I’m a little worried that I pushed it harder than I should have yesterday. Hoping that it will be back on the mend again tomorrow and that I didn’t set back the healing. Jumped on the recumbent bike first thing and finished up a movie I had started last night but went to bed before I finished it. I got my pull session knocked out early this morning also because I will be out with the family most of the day. Training session went well, and even with the shoulder being irritated, I still went heavy on my single arm rows, the shoulder handled it fine. My wife and I are taking our youngest into the city and going to the zoo one last time before the weather turns. I will be eating out today for my midday meals, and I will eyeball my macros. For the rest of today’s meal plan, I went very low fat, and low carb, and left myself a little over 1900 calories to work with while we are out, so I have plenty of wiggle room and can have a really good meal and enjoy myself. I’m leaning towards the sushi conveyor belt spot we like, but nothing is set in stone yet.

Fasted weight: 205.8

Cardio: 30min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,13
•Wide Grip Pull Ups: 3 Sets – 12, 10, 7
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 11
•Single Arm kneeling DB Rows: 3 Sets – 13, 12, 9
•Seated DB Rear Delt Raises: 4 Sets - 15, 13, 10, 9
•Incline Seated DB Curls: 3 Sets - 14, 12, 11
•Standing pronated cross body curl: 2 sets - 13, 11
•Standing DB drag Curls: 2 Sets - 14, 12

Today’s meal plan: Meals 2 & 3 will be eaten out today, not reflected in meal plan macros.
View attachment 209250View attachment 209249View attachment 209248
Click to expand...
I wonder if the shoulder is just sore from the decreased work load? Kinda like not training a body part for a week and then hitting it again.
 
I slept really well again, my sleep has been better than normal all week and I’m not really sure what caused the change but I am happy to take it. Appetite is starting to get pretty crazy, I woke up feeling like I had a bottomless pit to fill, and craving some savory carbs. I wasn’t really feeling sweets for breakfast today, so I had some turkey sausage and hard fried eggs over a plate of white rice w/ hot sauce, and man did it do the trick! I had a decent leg session today the weights moved well and everything felt pretty good. After I finished up legs I took some extra time with the band to warm up my bad shoulder and then hit my extra lateral raises.

Fasted weight: 205.5

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 12, 10, 10, 8
•Stationary Lunges: 3 sets - 11, 9, 8
•DB Bulgarian Split Squats 4 sets - 13, 11, 11, 8
•RDL: 3 sets - 12, 11, 8
•Belt Squat w/ heel ramps: 3 sets - 12 , 10, 8
•BB Calve Raises: 4 sets – 20, 19, 18, 16


•DB Lateral raises: 2 sets – 15, 15
•Cable Lateral raises: 2 sets – 14, 12

Today's meal plan:

macros.jpgmealplan.jpg
sausagerice&eggs.jpg
 
I had another great night of sleep last night and I really hope this continues. I think a big part of it is the shoulder has healed up enough so its not disturbing my sleep with pain anymore. Weight is up about 1.5 lbs from yesterday, after it had been pretty stable most of the week. I jumped on the bike first thing and did my 30min fasted cardio and I did some deep stretching and band work on my left lat and shoulder before breakfast. Instead of my normal afternoon session, I squeezed my lift in between meal 1 and 2 today because I wont be eating again until dinner. Overall the session went well and I more or less matched my last push session. Gained a rep in a few spots and lost a rep in a couple other sets. I kept the same weight on my OHP from Monday, which is about 75% of my working weight from before the shoulder flare up. I matched my reps from that session with no issues and the shoulder seemed to handle it pretty well. No pain or instability during the movement. If the pain level in that shoulder doesn’t spike up again tomorrow, then I plan to go back to my full working weight with OHP next week. I think the shoulder is mostly healed at this point and I just need to be very careful to get it through this last stretch without re-injuring it.

I have been starving all day, my appetite keeps getting stronger each day, and I have been on very low carbs and fat all day because I have a scheduled free meal planned for tonight. We are going to a local home-style chicken and fish all you can eat place that has baked options for both. I plan to eat all the protein I can eat. I will take it easy on the starches and skip dessert though.

Fasted weight: 206.9

Cardio: 30 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 15, 12, 11, 9
•15% Incline DB Chest Press: 4 sets – 15, 13, 11, 8
•30% Incline DB chest Press: 4 Sets - 13, 11, 9, 7
•Seated OH DB Press: 3 Sets - 15, 14, 14, 13
•Incline DB Flys: 3 Sets – 15, 14, 12
•Standing EZ Bar Upright Row: 2 Sets - 15, 13
•Incline Bench EZ Bar French Press: 3 sets – 15, 12, 8
•Tricep push down: 4 sets - 15, 12, 9, 7

Abs : Ab Roller - 4 sets

Today's meal plan: Meal plan is incomplete, free meal scheduled for dinner.
mealplan.jpg
 
Got another good night of sleep last night. Did incline treadmill today for my fasted cardio, and I did my ab work this morning right after cardio. Pull session went well this afternoon, I had good performance and my shoulder felt fine.

Fasted weight: 207.2

Cardio: 35min incline treadmill

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,12
•Wide Grip Pull Ups: 3 Sets – 11, 10, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 10
•Single Arm kneeling DB Rows: 3 Sets – 13, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 15, 13, 12, 10
•Incline Seated DB Curls: 3 Sets - 14, 12, 10
•Standing pronated cross body curl: 2 sets - 13, 12
•Standing DB drag Curls: 2 Sets - 13, 10


Today’s meal plan: Meal listed as lunch below was prepped all at once then portioned into 3 meals for meals 2,3, & 4.

macros.jpgmeal1.jpgmeals 2-3-4.jpg

My appetite has been crazy strong and getting to be a big distraction. I had to up the volume today with a lot of veg.
This was meals 2,3 & 4 today.
Thai style stir-fry. 679 calories P61, C102, F3
Chicken breast, green bell pepper,red bell pepper,onion,mushroom,garlic,string beans sauteed in the chicken juice & G. Houghes sweet chili sauce served over white rice
stirfry.jpg
 
I had my check-in with coach yesterday and got my adjustments for this week. We are going to hold food where its at and reduce cardio slightly this week. I got busy with the family yesterday and missed my log post but my leg day went well yesterday, and I had a great session. Today is my rest day and low day. I did 30 minutes on the bike before breakfast and now I am spending the day with family and just relaxing all day. Breakfast today I tried something new. I mixed 300ml skim milk with one scoop of ryse cinnamon toast whey, and used it as the milk for a big bowl of rice krispies. It was darn good, it made the whole bowl of plain rice krispies taste like cinnamon toast crunch. Meal plan got weird today and my last two meals are just going to be marinated chicken breast and a plate of green beans, because I was damn hungry today and I went through almost all my carbs trying to get full with the first two meals of the day.

Fasted weight: 208.2

Cardio: 30min recumbent bike

Today's meal plan:macros.jpg
meal1.jpgmeal2.jpgmeal3.jpgmeal4.jpg
 
TommyJam said:
I had my check-in with coach yesterday and got my adjustments for this week. We are going to hold food where its at and reduce cardio slightly this week. I got busy with the family yesterday and missed my log post but my leg day went well yesterday, and I had a great session. Today is my rest day and low day. I did 30 minutes on the bike before breakfast and now I am spending the day with family and just relaxing all day. Breakfast today I tried something new. I mixed 300ml skim milk with one scoop of ryse cinnamon toast whey, and used it as the milk for a big bowl of rice krispies. It was darn good, it made the whole bowl of plain rice krispies taste like cinnamon toast crunch. Meal plan got weird today and my last two meals are just going to be marinated chicken breast and a plate of green beans, because I was damn hungry today and I went through almost all my carbs trying to get full with the first two meals of the day.

Fasted weight: 208.2

Cardio: 30min recumbent bike

Today's meal plan:View attachment 210288
View attachment 210287View attachment 210286View attachment 210285View attachment 210284
Click to expand...
Are u not a snacker? I see no sweets other then the damn cereal lol are u human?
 

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