If you decide to cut that cheat meal. that is a lot of calories weekly you are dropping since it such a heavy caloric meal for you. Should drop at least 2000 calories weekly and get the ball rolling.
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If you decide to cut that cheat meal. that is a lot of calories weekly you are dropping since it such a heavy caloric meal for you. Should drop at least 2000 calories weekly and get the ball rolling.
Chest 3.20.17
BODYPART: CHEST
DB Pullovers
superset with
DB Flyes
4 supersets of 15-20
Incline DB Bench
2 warm up sets
3 sets of 8-12*
*Once I reached failure on the last set, my spotter helped me with 3 extremely slow (and agonizing) partial rep negatives.
Smith Decline Bench
superset with
Medium Height Pulley Cable Crossovers
3 supersets of 12-15
[i]Weight: 229.8
Cardio: Treadmill, 40 Min, Fasted.[/i]
[QUOTE=The Solution;2156724]any recent cardio/training changes?[/QUOTE]
The only thing that's changed in my training lately is I'm doing more supersets. Not just to ramp up the intensity, but to burn more calories too.
Legs 3.21.17
BODYPART: LEGS
Leg Extensions
superset with
Lying Leg Curls
4 supersets of 15-20
Squat
2 warm up sets
3 sets of 6-10*
*Triple dropset on last set
Leg Press
1 warm up set
4 sets of 12-15*
*Triple dropset on last set
[i]Weight: 230.4 [/i]
Back & Tri's / Refeed 3.22.17
BODYPART: BACK & TRI'S
Lat Pulldown
superset with
Tricep Pressdown w/ Rope
1 warm up set
3 supersets of 15-20*
*Double dropset on last set
Assisted Close Grip Chins
superset with
Assisted Dips
3 supersets of 15-20
T Bar Rows
superset with
Overhead Cable Tricep Extensions w/ Rope
3 supersets of 15-20
Standing Hammer Strength Low Row*
1 warm up set
3 sets of 15-20
*Performed standing in front of a Hammer Strength Incline Press and rowing the handle up.
One Arm Tricep Pressdowns to the Side
3 sets of 15-20
[i]Weight: 228.2
Cardio: Treadmill, 40 Min, Fasted.[/i]
How many more carbs is a refeed compared to a normal day of calories?
[QUOTE=The Solution;2157026]How many more carbs is a refeed compared to a normal day of calories?[/QUOTE]
My normal carbs are at 195. On a refeed they are around 260.
Shoulders 3.23.17
BODYPART: SHOULDERS
Standing Rear Delt Cable Flyes (20-25)
superset with
Reverse Pec Dek (15-20)
4 supersets
Standing DB Laterals (15-20)
superset with
Cable Upright Rows (12-15)
3 supersets
*Double dropset on last set
Seated DB Military Press
2 warm up sets
4 sets of 15
Bent Over DB Laterals
3 sets of 12-15
[i]Weight: 229.2
Cardio: Treadmill, 40 Min, Fasted.[/i]
Arms 3.24.17
BODYPART: ARMS
Tricep Pressdown w/ Straight Bar
superset with
OverheadCable Tricep Extensions w/ Rope
superset with
Reverse Grip Cable Curls
3 giant sets of 15
DB Skulls
superset with
Bent Over Cable Tricep Extensions w/ V Bar
superset with
Incline DB Curls
3 giant sets of 12-15
One Arm High Pulley Cable Curls
superset with
One Arm Tricep Pressdowns
3 supersets of 15-20
Smith Close Grip Bench
superset with
Standing DB Curls
3 supersets of 6-10
[i]Weight: 226
Cardio: Treadmill, 40 Min, Fasted.[/i]
OFF/REFEED
Weighed in at 225.4. Nothing exciting to report. Just lots of rice and a Starbucks coffee.
Back 3.26.17
BODYPART: BACK
Seated Close Grip Cable Rows
4 sets of 15*
*Double dropset on last set
Lat Pulldown
3 sets of 15-20*
*Double dropset on last set
Seated One Arm Cable Rows
3 sets of 12-15
First time in a long time doing these. Felt really good with a good stretch and squeeze.
Deadlift (6-8)
superset with
Straight Arm Pulldowns w/ Rope (15-20)
1 warm up set
3 supersets
T Bar Rows (10-12
superset with
Hammer Strength High Row (12-15)
3 supersets
[i]Weight: 226.6
Cardio: Treadmill, 40 Min, Fasted.[/i]
Chest 3.27.17
BODYPART: CHEST
Smith Incline Guillotine Bench (12-15)
superset with
DB Pullovers (12-15)
1 warm up set
3 supersets
Medium Height Cable Crossovers (15-20)
superset with
Assisted Dips (12-15)
3 supersets*
*Double dropset on last set
Smith Bench (8-12)*
superset with
Tricep Pressdown w/ EZ Bar (20)
1 warm up set
3 supersets
*Double dropset on last set
Linear Hack Calf Raises
6 sets of 15
[i]Weight: 227.6
Cardio: Treadmill, 40 Min, Fasted.[/i]
Hows the energy off a small refeed compared to a cheat meal?
Hows Sleep?
Subbed. Awesome journal, dude. I'm digging it. How tall are you?
[QUOTE=The Solution;2157356]Hows the energy off a small refeed compared to a cheat meal?
Hows Sleep?[/QUOTE]
The energy/pump the next day was about the same as it is after a cheat. Slight increase in energy, excellent pump.
I've had no problems with sleeping this prep. I know last time I was popping melatonin pretty often in order to wind myself down enough to get some rest. Between working two jobs and training for a show, I just find that I don't get enough of it.
[QUOTE=Elf;2157358]Subbed. Awesome journal, dude. I'm digging it. How tall are you?[/QUOTE]
Glad you're enjoying the log. I'm 6' even.
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