ok so considering my shoulders are lacking, would it make sense to switch the triceps workout in my 2nd EDT block to a shoulder press? and then once i finish the 1 set to failure, try the russian program?
again, i keep forgetting to update my meals. ive been averaging 3 scoops of greens and 7-10 servings of veggies and around 250g of protein a day. i havent been counting calories, just eating throughout the day. mostly eggs, protein shakes, cashews, chicken, veggies, sauce, chocolate mini wheats, and snacking on some leftover christmas cookies and some cheddar pretzels.
i played full court basketball tonight for about 40 minutes, took another day off before legs since my back was stiff this morning. tomorrow should be my deload leg workout.
Ready to get cut
A. If you suspect these basketball games are responsible for the back issues or in any way taking away from your workouts (likely) - drop them. You can offer to coach, root them on or whatever. This is just me, but more of my self-worth is tied to the weight room than any team sport.MSR9889 wrote:ok so considering my shoulders are lacking, would it make sense to switch the triceps workout in my 2nd EDT block to a shoulder press? and then once i finish the 1 set to failure, try the russian program?
A. Yes but do include it in EDT fashion and balance with an antagonist for the push. Suggest the following:
Seated DB or BB shoulder press
Upright row (vertical antagonist)
again, i keep forgetting to update my meals. ive been averaging 3 scoops of greens and 7-10 servings of veggies and around 250g of protein a day. i havent been counting calories, just eating throughout the day. mostly eggs, protein shakes, cashews, chicken, veggies, sauce, chocolate mini wheats, and snacking on some leftover christmas cookies and some cheddar pretzels.
A. Time to drop these
i played full court basketball tonight for about 40 minutes, took another day off before legs since my back was stiff this morning. tomorrow should be my deload leg workout.
REASON: Your team can let you down. In the weight room, success or failure is in your hands. And I know you Matt.... you won't let the guy in the mirror down
i dont think the basketball hurts me at all. if anything, its a much needed cardio workout. i also use it as a way of getting out of the house. aside from going to the gym, im stuck home all day with little to do.
i did leg again fasted today. i was a little dehydrated going into the workout but that didnt seem to bother me. my back was still tight and slowed me down a bit, but still a solid workout.
however i just realized my rep range was supposed to be 6-8 and not 4-6 like i had thought in my head. should i redo this workout?
squats- 95x10, 135x10, 185x5, 225x1, 255x4
stiff leg deadlift- 255x2
deadlift- 245x6, 275x6, 295x5
leg press- 290x6, 300x6, 310x6
seated calf press- 50x20, 140x15, 160x15
sit ups- 15 then 6
leg raises- 4 then 3 knee raises
only 3 sets on the EDT block because some guy was complaining about me and my friend taking too long only to end up not using it when i finished. i tried sit ups and leg instead of the ab hold just to change things up and i felt much more of a contraction in my lower abs. i did the sit ups on a decline and did slow and full extensions.
i did leg again fasted today. i was a little dehydrated going into the workout but that didnt seem to bother me. my back was still tight and slowed me down a bit, but still a solid workout.
however i just realized my rep range was supposed to be 6-8 and not 4-6 like i had thought in my head. should i redo this workout?
squats- 95x10, 135x10, 185x5, 225x1, 255x4
stiff leg deadlift- 255x2
deadlift- 245x6, 275x6, 295x5
leg press- 290x6, 300x6, 310x6
seated calf press- 50x20, 140x15, 160x15
sit ups- 15 then 6
leg raises- 4 then 3 knee raises
only 3 sets on the EDT block because some guy was complaining about me and my friend taking too long only to end up not using it when i finished. i tried sit ups and leg instead of the ab hold just to change things up and i felt much more of a contraction in my lower abs. i did the sit ups on a decline and did slow and full extensions.
ok, im going insane right now. i am seemingly getting weaker every workout and i dont recover half as fast as i have with my previous runs. im eating and sleeping the best i have in a couple years yet im weaker than i was a year ago. i havent even started cutting calories because i was worried about my strength and its still getting worse.
i was only able to bench 165 for 5 reps. i did 170 for 6 reps 2 weeks ago, and that was already worse than what i used to be lifting. im really losing it right now.
i was only able to bench 165 for 5 reps. i did 170 for 6 reps 2 weeks ago, and that was already worse than what i used to be lifting. im really losing it right now.
Disconnect and walk away for a week..or look into some "reset" type activities
https://tnation.t-nation.com/neural-charge.jsp
https://tnation.t-nation.com/neural-charge.jsp
This is odd. Very odd.
I concur with Hank. Some time away will clear your mind. It may well come to you at the oddest time too. I know it does for me.
Also, during these times I usually draw up an alternative exercise template. In other words, if you were benching for chest, really brush up on the weighted dip, etc.
A simple switch like that can light the fires again.
I concur with Hank. Some time away will clear your mind. It may well come to you at the oddest time too. I know it does for me.
Also, during these times I usually draw up an alternative exercise template. In other words, if you were benching for chest, really brush up on the weighted dip, etc.
A simple switch like that can light the fires again.
well i was thinking of changing things up anyways and ive started reading a book called the 4 hour body, if youve heard of it. it has very interesting concepts to weight loss and adding mass and strength so im thinking i might try it for weight loss with a one set to failure type routing. id like to get back to this in maybe 4-6 weeks once my first round of midterms is over.
LOL 4hr Body I got the book for Christmas and immediately read the 2.5% that I want to make my goal . Its now a reference and It has changed how I eat, I have really cut out white carbs (with exception of Karbolyn)
Rob whats your take on his theory of Minimum Effective Dose as it applies to weight training.
Rob whats your take on his theory of Minimum Effective Dose as it applies to weight training.
its been a great book so far, im just past half way reading it cover to cover. his explanation of the slow carb diet really appeals to me as ive always been carb sensitive and put on fat easily, especially with sugar. i think im going to give it a try starting next week with his 1 set to failure workouts.Hank! wrote:LOL 4hr Body I got the book for Christmas and immediately read the 2.5% that I want to make my goal . Its now a reference and It has changed how I eat, I have really cut out white carbs (with exception of Karbolyn)
Rob whats your take on his theory of Minimum Effective Dose as it applies to weight training.