Thread: John's Daily Log

So I felt like I was eating shitty for a few days so today I just drank water and black coffee from waking until about 4pm which I had just a beef rump roast cut into steaks, tenderized, and seasoned. 1 steak and sliver of tiramisu cake, after the workout 8oz of 1%chocolate milk 8oz water and 1 scoop of aldi's brand chocolate protein with a healthy dose of cinnamon.

Today's workout was the start of a few weeks of DC training. Went for a 1mile run then hit the following lifts:

Cable Tricep Pushdowns 6plates x11,x5,x5,x4
DB Bicep Curls 40s x9,x5,x4,x3
Floor Press 165lbs x9,x3,x3
BW Leg Curls with 20lb vest on x12
Calf Raises holding 40lb DBs so +80 x20,x13,x10
RDLs 275lbs x7

Stretched after each set. I think with I can step my frequency up on smaller body parts to 3-5 days a week since the volume is low. Try and get my strength up a bit so next time I step the volume up in a few weeks I can throw around a little more weight with the high reps and sets.

Today was short and intense 40min total for the workout, lifts were as follows

Rotator Cuff Warm Up with light bands
BB High Pulls 135lbs x12,x8,x8,x5
Pull Ups w/ 20lb vest on x6,x3,x2,x1
Front Squats 165lbs x10,x6,x5
Dips w/ 20lb vest on x8,x6,x4
DB OH Press 40s x12,x6,it

This is really the first I've tried putting any decent weights over my head for almost a year because of my labrum. Everything feels good just the muscles dont have the stamina they used to since I havent pressed in so long. It will return though. Quads and upper back are toasty from the front squats.

Originally Posted by maxmuscle1

Keep up with those bands! Smart training!

Max


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Definitely. When I was in the process of rehabbing the labrum I needed to do rotator cuff work basically daily to get the stability back. Now the strength and stability are back so I maintain it with 1 to 2 days a week of band work.

Screenshot_20190618-233026_MyFitnessPal.jpg
Today's macro breakdown, total calories was 4000 which puts me in a small surplus by bedtime.

No workout today but was up and moving all day fucking around around the house. No macros today just gonna try and get some good sleep and wake up refreshed for tomorrow.

Today's workout

1mile run to get warmed up

DB Curls 40s x11,x6,x4
Cable OH Skullcrushers 6plates x12,x6,x4
Feet Up Push Ups w/20lb vest x10,x5,x4
RDLs 275 x10
DB Rear Delt Flies 40s x19,x8
BW Leg Curls w/ 20lb vest x14
Captains Chair Leg Raises x25

I had great muscle contractions during the exercises, I was drenched in sweat by the end. Basically stayed moving the entire 32 min it took me to do all the lifts.

Screenshot_20190620-231647_MyFitnessPal.jpg
Today's macro breakdown, total calories was 4000 which will put me in a surplus by bedtime.