Thank you very much! I appreciate it!
Today is supposed to be an off day but I need to workout for stress release. I’m going to do some chest and just wing it; go with the flow and hope for the best.
I didn’t make it to the grocery store so I just ate 10 egg whites with salsa and 7 rice cakes. I popped another Cialis. Today is an off day but I’m going to train chest for my mental well being. I need to relieve this stress. I’ll just wing the entire workout. Go with the flow. Be like water like Bruce Lee says. CHEST:
4 sets of push-ups with feet elevated on the bed for upper chest, 16-18 reps each.
4 sets of band/cable crossovers with hands going downward for lower/inner chest.
3 sets of push-ups with very wide spacing for 10 reps followed by hands wide spacing for 4 reps followed by shoulder width hands for 2 reps followed by hands just inside shoulder width spacing for 2 reps.
3 sets band/cable crossovers with hands going upward at shoulder height for upper/inner chest followed by hands going mid position for middle/inner chest.
Today, I did all giant sets for biceps and triceps. I trained fast and got a sweet pump! BICEPS and TRICEPS: I did the following exercises in no particular order.
BICEPS: - 4 sets dumbbell hammer curls - 4 sets one arm standing band curls - 4 sets alternating dumbbell curls - 4 sets one arm reverse band curls - 4 sets barbell drag curls - 4 sets dumbbell swing curls bringing them close to my stomach with a hammer grip and torquing them outward on the way up
TRICEPS: - 4 sets dumbbell kick backs - 4 sets one arm reverse pushdowns - 4 sets one arm overhand grip pushdowns - 4 sets one arm hammer grip pushdowns - 4 sets barbell skull crushers - 4 sets narrow grip barbell presses - 4 sets reverse grip barbell presses - 4 sets one arm lying dumbbell extensions - 4 sets rope pushdowns torquing wrists outward at the bottom
I just had a real good shoulder workout!!! I literally doubled my weight on dumbbell lateral raises. On upright rows I went up by 33%. On front dumbbell raises I went to by 33%. DELTS/TRAPS:
- 4 giant sets of:
A. bent dumbbell lateral raises, B. dumbbell shrugs straight up,
C. rotating backwards, and D. rotating forwards, E. rear band laterals hands facing each other, F. face pulls, G. rear band laterals hands hammer grip.
- 3 supersets of dumbbell lateral raises and band lateral raises.
- 4 supersets of upright barbell rows and upright band rows.
- 3 giant sets of:
A. front dumbbell raises palms down, B. front dumbbell raises hammer grip. C. front band raises palms down, D. front band raises hammer grip. D0C74655-2AC5-4ACD-8B1C-BA8700996076.jpeg
Guys, I’ve only had one cheat meal in 9 weeks. I’ll probably pay the price tomorrow but I’m going to get a pizza, Doritos, skittles, and cinnamon twists. The good news is I actually can taste things today. I’ve had very little sense of taste since having Covid early on this year for 5 weeks. So far today I’ve only had 3 protein shakes and they taste delicious so I think I’ll enjoy the chest meal. Tomorrow it’s back on the diet and it’s leg day.
I just did legs and rode the bike. All the glycogen from yesterday’s cheat meal allowed me to get more reps per set. I fasted 18 hours after yesterday’s cheat meal and I slept 13 hours, although, I got up to pee and to get water a dozen times. I drank 68 ounces of water throughout the night due to all the sodium in the cheat meal. LEGS:
I did my usual 6 dumbbell squats/dead lifts for legs with feet shoulder width apart followed by wide stance followed by narrow stand followed by standing dumbbell calf raises followed by a few more squats/dead lifts. Then I put the dumbbells down and did single leg calf raises and both legs at the same time calf raises. I got 22 reps for squat dead lifts on 4 sets but dropped reps on the last 2 sets. CARDIO:
I did 30 minutes on the bike at level 11 for 10 minutes and level 12 for 20 minutes.
I got an amazing pump on chest today! The last couple days I had 5 shakes and 2 meals which has me looking more full and striated.
CHEST:
GIANT SET #1:
- 4 sets feet elevated push-ups
- 4 sets barbell pull overs
- 4 sets band cross overs hands down low
GIANT SET #2:
- 3 sets push-ups hands wide, semi wide, and shoulder width
- 3 sets barbell pull overs going down to the belly button with a wide arch
- 3 sets band cross overs hands up high
- 3 sets band cross overs hands middle position
GIANT SET #1: Biceps:
- 3 sets alternating dumbbell curls Triceps:
- 3 sets one arm reverse grip pushdowns
- 3 sets one arm overhand grip pushdowns
- 3 sets one arm hammer grip pushdowns
SUPERSET #2 Biceps:
- 3 sets one arm standing band curls Triceps:
- 3 sets lying one arm dumbbell extensions
Bookmarks