Saturday September 15th Day 123
Intro
Good day today, trained 3 clients today, all men, what a weird day lol, no it was cool it was nice to actually use the dumbells heavier than the 30's today with my clients. Anyway, put down about 1000kcals today in my first 2 meals and then I remembered that my mom was taking us out to eat today, so I made today my cheat/free/refeed day, we went out to chinese, probably had about 800-1000kcals of food there, and then we went and grabbed some cake/pie slices from this specialty dessert shop lol...not my idea, but hey without the big azz slice of mint chocolate cheesecake I wouldn't have been even at maintenance cals by my calculations....and the cheesecake....lol....probably a good 800-1000kcals by itself lol....then I had some purple wraath and some turkey post workout...I'm guessing I was barely over maintenance, and that's only if my metabolism has slowed a bit....lol, workout was ok, barb went out tonight with some friends for her work having a going away party so I didnt feel confident going for any prs tonight w/o a spotter, but a good workout nontheless.
Nutrition
290.7 g 262.8 g 47.3 g 2579.8 Cal
Training
Upper Body Pull
Deadlifts
135lbs x 6 sumo
225lbs x 5 sumo
315lbs x 5 sumo wow hamstrings really tight...
405lbs x 5 conventional, felt a lot better than sumo PR
405lbs x 3 tried sumo again, and the hammies just felt too tight
405lbs x 3 conventional
405lbs x 3 conventional
405lbs x 3 conventional
Cable Rows
225lbs x 5
210lbs x 5
210lbs x 5
210lbs x 6
210lbs x 6
Hammer Grip Lat Pulldown
255lbs x 5
240lbs x 5
240lbs x 5
240lbs x 5
240lbs x 5
Smith Machine Shrugs
5 plates + 5/side x 5
5 plates/side x 5 felt a weird roll/pop in my left trap, and then it got warm...scary....didnt hurt though, so I stopped and felt it out
1 plate/side x 10....noticed from this that the smith machine has uneven weight distribution...no wonder...no more smith
DB Shrugs
100's x 8 just kinda checkin out my trap, could still feel it...like I said no pain, but I decided to lay off it
Barbell Curls Strict
115lbs x 5
115lbs x 5
115lbs x 5
115lbs x 5
115lbs x 5
Feel really good about the 405 x 5 on deads thats a great pr...but, I feel like my strength is plateuing lately...
Misc
I cant wait to get to 10% bodyfat "Clearing my canvas" if you will to paint my masterpiece...its gonna be great
Intro
Good day today, trained 3 clients today, all men, what a weird day lol, no it was cool it was nice to actually use the dumbells heavier than the 30's today with my clients. Anyway, put down about 1000kcals today in my first 2 meals and then I remembered that my mom was taking us out to eat today, so I made today my cheat/free/refeed day, we went out to chinese, probably had about 800-1000kcals of food there, and then we went and grabbed some cake/pie slices from this specialty dessert shop lol...not my idea, but hey without the big azz slice of mint chocolate cheesecake I wouldn't have been even at maintenance cals by my calculations....and the cheesecake....lol....probably a good 800-1000kcals by itself lol....then I had some purple wraath and some turkey post workout...I'm guessing I was barely over maintenance, and that's only if my metabolism has slowed a bit....lol, workout was ok, barb went out tonight with some friends for her work having a going away party so I didnt feel confident going for any prs tonight w/o a spotter, but a good workout nontheless.
Nutrition
290.7 g 262.8 g 47.3 g 2579.8 Cal
Training
Upper Body Pull
Deadlifts
135lbs x 6 sumo
225lbs x 5 sumo
315lbs x 5 sumo wow hamstrings really tight...
405lbs x 5 conventional, felt a lot better than sumo PR
405lbs x 3 tried sumo again, and the hammies just felt too tight
405lbs x 3 conventional
405lbs x 3 conventional
405lbs x 3 conventional
Cable Rows
225lbs x 5
210lbs x 5
210lbs x 5
210lbs x 6
210lbs x 6
Hammer Grip Lat Pulldown
255lbs x 5
240lbs x 5
240lbs x 5
240lbs x 5
240lbs x 5
Smith Machine Shrugs
5 plates + 5/side x 5
5 plates/side x 5 felt a weird roll/pop in my left trap, and then it got warm...scary....didnt hurt though, so I stopped and felt it out
1 plate/side x 10....noticed from this that the smith machine has uneven weight distribution...no wonder...no more smith
DB Shrugs
100's x 8 just kinda checkin out my trap, could still feel it...like I said no pain, but I decided to lay off it
Barbell Curls Strict
115lbs x 5
115lbs x 5
115lbs x 5
115lbs x 5
115lbs x 5
Feel really good about the 405 x 5 on deads thats a great pr...but, I feel like my strength is plateuing lately...
Misc
I cant wait to get to 10% bodyfat "Clearing my canvas" if you will to paint my masterpiece...its gonna be great
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