Thread: JohnMcc GET SOME Vol 1

Originally Posted by maxmuscle1

20min of Jumping rope is no joke! It’s super hard cardio!!

Max


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Yeah it's a good way to do HIIT, I did a steady pace today though.

Originally Posted by maxmuscle1

Jump rope, sissy squats, and burpees (bodybuilders), pull-ups, and chin-ups can be a great workout at home/hotel.

Max


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You called the burpees bodybuilders, were you in the military Max?

Total calories for the day was 3500 which will put me at a small surplus of ~150 by bedtime. Macro breakdown below
Screenshot_20190707-230337_MyFitnessPal.jpg

Originally Posted by maxmuscle1

Lol.

Max


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Not sure if that's a yes or no haha

Worked at dad's today, gotta try and catch back up on calories.

Hit a quick workout when I got home

Lat Pulldowns 9plates for 4 sets going x14, x12, x12, x11

Rear Delt Flies using green heavy theraband 4 sets of x20

BW Leg Curls with 20lb vest on 3 sets of x15

Preacher Machine Curls 70lbs for 2 sets going x13, x12 then 50lbs x18

Cable OH Skullcrushers 6plates for 2 sets going x16, x12 then 5plates x16

Short rest periods plus stretching in between all sets and my muscles were toasted, feeling good though. Now for a protein shake and some food!

Total calories for the day was 5230 which puts me in a surplus of ~400 calories. Macro breakdown below Screenshot_20190708-224443_MyFitnessPal.jpg

Today's workout

20min of 30sec on 30sec off sprints on bike in hardest gear and speed.

Dips with 20lb vest on 3 sets of x9 the. 1 BW only set x12

BB OH Press 115lbs 4 sets of x9 final set had a drop set into 8lb DB lateral Raises x12

BB Shrugs 185lbs for 3 sets going x50, x40, x40

Tricep Pushdowns 6plates for 3sets going x13, x12, co drop set to 4 plates x10.

Stretching after all sets, my quads felt like lead after the sprints. Felling good, growing each day. I can visually see in the mirror my muscle mass is increasing, BF% seems to be basically the same.