Add that weight and just take more rest periods to get there if needed. Eat, eat, eat!
Max
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Add that weight and just take more rest periods to get there if needed. Eat, eat, eat!
Max
Week 4
Wednesday 7/25
**6 sets 8 reps on all**
Legs
*******
Squats 180lbs on smith machine
Front Squats 80lbs total with barbell
Hack Squats 180lbs
45 Deg Leg Press 180lbs
Lying Leg Curls 140lbs
Seated Calf Raise 160lbs
Standing Calf Raises 255lbs + 210lbs my own weight
Toe Presses(leg press machine) 250lbs
Abs
*******
Ab Machine 80lbs
Leg Raises
Reverse Crunches
No cardio today because of leg day.
Made some kratom tea today, made my mood a lot better. It was like a complete 180 to what I was feeling. Felt very motivated to hit some weights.
Tried out the ab machine instead of rope crunches I could really feel it in my abs. I will probably stick with the machine next time too.
Week 4
Thursday 7/26
No gym today, went to some chick's house to have some high intensity cardio.
That’s the good Cardio!
Max
Week 4
Friday 7/26
Back
*******
Olympic Bar Deadlifts 8x6 180lbs
Wide grip pull-ups 8x6 (210-60) = 150lbs
underhand chinups 8x6 (210-60) = 150lbs
cable rows 4x12 140lbs
close grip pull downs 4x12 140lbs
Biceps
*******
Standing dumbbell curls 4x12 45lbs
21’s Standing ez curl bar 4x21 40lbs
cable curls(straight bar) 4x12 42.5lbs
concentration curls 4x12 35lbs
Rear delts
*******
Seated Shoulder Press 4x12 80lbs
bent over laterals 4x12 20lbs
cable rear laterals 4x12 10lbs
No cardio today. I will skip cardio next week, it's very time consuming and I need to clean up and do things around the house.
Added progress pics.
Attachment 46728
Attachment 46729
Try not to skip cardio. It is needed. Keep that protein high and record your food so you can see if your meeting your macro requirements.
It’s a long but, satisfying journey!
Max