You're MORE than there
Great work man. Now it's time to reap the BIG rewards!!Some of you may know me as I'm a legend.. but here's round 1
So my weight is back.. actually on a full stomach I'm in at around 210 or so. My heart rate was back down to mid 60's today. Awesome stuff. Tomorrow starts workout #1.
I am not very familiar with Pullovers and was wondering if there is a viable substitute for those or of I should just try to do those? Also, I am wondering if I can substitute leg press for squats?
Is it ok if I throw in a little extra light upper back / shoulder work so there is no pressing imbalance?
I am not very familiar with Pullovers and was wondering if there is a viable substitute for those or of I should just try to do those? Also, I am wondering if I can substitute leg press for squats?
Is it ok if I throw in a little extra light upper back / shoulder work so there is no pressing imbalance?
The fact your weight is back so fast is a good sign. Very good sign..
Do give the pullovers a go as they're incredibly effective and a GREAT movement once you get them down.
You can substitute leg press for SQ if there's a concern with the lower back, yes. Extra work? Not advised but you can consider it on one condition: IF you can recover from it.
Once you start adding extra it starts adding up. Pretty soon it'll be enough extra to cut into recovery ability. You'll have to play that one by ear...
Do give the pullovers a go as they're incredibly effective and a GREAT movement once you get them down.
You can substitute leg press for SQ if there's a concern with the lower back, yes. Extra work? Not advised but you can consider it on one condition: IF you can recover from it.
Once you start adding extra it starts adding up. Pretty soon it'll be enough extra to cut into recovery ability. You'll have to play that one by ear...
Feast Workout #1
Flat Bench - 225 x 8
DB Pullover - 80 x 8
Incline DB - 80s x 5,5,5,4
Seated Row - 140 x 6,6,6,6
My aerobic / anaerobic conditioning started to show it signs of wear and tear from being absent and inconsistent working out. I felt more shortness of breath than muscle fatigue so I stopped short since I was mildly happy with my flat bench and wanted to perform on legs.
Leg Press - 540 x 10
SLDL - 225 x 12
Didn't do any more since my conditioning is horseshit and I have trouble on big compound lifts. I'm going to have to focus on bringing that up over the remaining 4 workouts as well as breathing properly.
Flat Bench - 225 x 8
DB Pullover - 80 x 8
Incline DB - 80s x 5,5,5,4
Seated Row - 140 x 6,6,6,6
My aerobic / anaerobic conditioning started to show it signs of wear and tear from being absent and inconsistent working out. I felt more shortness of breath than muscle fatigue so I stopped short since I was mildly happy with my flat bench and wanted to perform on legs.
Leg Press - 540 x 10
SLDL - 225 x 12
Didn't do any more since my conditioning is horseshit and I have trouble on big compound lifts. I'm going to have to focus on bringing that up over the remaining 4 workouts as well as breathing properly.
I know you said you're getting winded with the big compounds, but you seemed to leave out squat. Was that on purpose? And if you do another BP run you may want to look into giving 3 full days of eating before starting feast w/o #1. I hated waiting but I gained traction very fast during my first run, which I'm not 100% sure is directly correlated with the 3 days vs 2, but yea. Just food for thought.
There is some thought behind the 3 day recommendation, but the conditioning will come.
In time, your EDT blocks will pick up. If you're really struggling with them, consider cutting them in HALF from 6 let's say to 3 and build from there. Doing so is a hell of a lot better than leaving the gym frustrated waiting for it to happen.
I've done it, and it does the trick every time. Steady as she goes...
In time, your EDT blocks will pick up. If you're really struggling with them, consider cutting them in HALF from 6 let's say to 3 and build from there. Doing so is a hell of a lot better than leaving the gym frustrated waiting for it to happen.
I've done it, and it does the trick every time. Steady as she goes...
Don't worry I didn't give up. I took an extra day off cause my allergies were terrible and I had spent all that day and the previous tearing down drywall and lugging it out of our basement. Then tonight I got back to school and wanted to work out but the rec was still on holiday hours. Full steem ahead tomorrow.
SMART move my man!! For more on playing offense, see this post!!
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