164.0 lbs & Loving the Gains!
I met my goal of meeting 164 lbs. on Saturday this past weekend. New goal for this week is gaining
another 2 lbs. to meet 166 lbs. by Saturday, January 19th. The
average rate in growth per day was slow, less than a pound per week, so it’s
time to increase calories again! I will tack on another 60g of carbs
(+240 calories) to my current macros of 240g carbs / 240g protein / 50g fat, a total of about 2500 calories. My new macros starting today will be 300g carbs /
240g protein / 50g fat, a total of about 2700 calories.
I am training with intensity,
achieving new personal records across the board! I believe I am on the right track. Increases in strength, whether I am lifting more weight at the same amount of reps or lifting the same weight at more reps, is a key indicator of muscle gains.
Sample Leg Workout with Hamstring
Focus on Saturday:
Leg Extensions
50 lbs x
15-20
100 x
15-20
200 x
10-12
250 x
10-12
Full stack x
6-8
Leg Press (Footing:
High)
1 plate x
15-20
3 plates x
12-15
6 plates x
10-12
8 plates x
8-10
9 plates x 7 *new PR!*
Deadlift
135 lbs. x
12-15
225 x
10-12
315 x
10
365 x 6
385 x 6 *new PR!*
Seated Leg Curls + More Leg
Extensions + Lying Leg Curls Giant SetI don’t remember
how much weight I accomplished, but the idea of incorporating a giant set is going heavy at 6-10 reps max with each exercise, with minimal rest in between. I would perform 6-failure on the Seated Leg Curls, walk to the Leg Extension machine and do another 6-failure, then immediately to the Lying Leg Curl machine for another. The walk from machine to machine is the rest period. That is one giant set. I repeated this for a total of 3 giant sets.
Seated Calf Raises + Standing Calf
Raises Super Set
1 plate x 12-15 reps, then 300 lbs x
10-12 reps
3 plates x 10-12 , then 400 lbs x
10-12
4 plates x failure, then full stack
x failure
4 plates x failure, then full stack
x failure
Standing Calf Raises
(bodyweight)
100 reps, alternating toes-in &
toes-out stances
Step
Mill
15 minutes at 140
bpm
On Sunday, I decided to do Cardio
& some Abs:
Step
Mill
30 minutes at 140
bpm
Abs
I only do abs once a week. I choose
3 ab exercises and do 3-4 sets each to failure. This week I did cable crunches,
hanging leg lifts, and the ab wheel.
Hiking
Wife & I went on a 2.5 mile
walk (power walking pace). It was a beautiful morning and we thought it would
be best spent outdoors.
Today I killed Back!
Strict Alternating “Lawnmowers” with
DB Lying on Incline Bench (my current favorite
exercise!)
60 lbs x 10-12
reps
100 x
10-12
120 x 14 *new PR!*
130 x 8 *new PR!*
140 x 6 *new PR!*
Machine Row
(One-Arm-At-a-Time)
2 plates x 10-12
reps
4 plates x
8-10
6 plates x 6-failure, drop set to 5 plates x failure, drop to 4 plates x failure, drop to 3…, 2..., 1… *new PR!*
Machine High Row
2 plates x 10-12
reps
3 plates x
10-12
3 plates + 25 x
8-10
T-Bar
Row
2 plates x 10-12
reps
3 plates x
10-12
4 plates x
8-10
Lat Pulldowns (Underhand Grip
Dorian-Style)
200 lbs x 8-10
reps
225 x
8-10
225 x
8-10
Barbell
Shrugs
135 lbs x 15-20
reps
225 x
12-15
315 x
8-10
315 x
8-10
Step
Mill
15 minutes at 140
bpm
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