Working on speed for lifts

Warm up:

  • Lying resistance  band butt lifts: 4 x 25, red
  • body bar goodmorning: 4 x 25, 3 lbs
  • Hip adduction: 4 x 25, 40 lbs

Workout:

  • Conventional deadlift: 2 x 4 reps (was aiming for 5-6) 215 lbs
  • Conventional deadlift: 2 x 3 (was aiming for 5-6) 230 lbs
  • Barbell back squat: 4 x 5-6, 155 lbs
  • barbell back squat: 4 x 5-6, 170 lbs
  • Barbell front squat: 4 x 8-10, 75 lbs
  • Box squat: 4 x 8-10, 155 lbs

Cardio Session

  • Spin bike: gear 3, rpms 90+ for 20 minutes 
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Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

& I run..

Warm up:

  • Treadmill: 8 min, speed 2.5 and no incline

Workout:

  • Treadmill: 20 minutes total (interval training)
  • 2 minutes @ 6 speed , no incline
  • 2 minutes at 3.4 speed, 8.0 incline

Tuesday legs

Warm up:

  • Leg press: 4 x 25, 60 lbs
  • Body bar hip thruster: 4 x 25, 19 lbs
  • Resistance band seated hip abduction: 4 x 25, red band

Workout:

  • Sumo deadlift: 3 x 5-6, 205 lbs
  • Sumo deadlift: 3 x 3-5, 215 lbs
  • Barbell back squat: 3 x 5-6, 160 lbs
  • Barbell back squat: 3 x 3-5, 170 lbs 

Was making sure to do 70% and 75% my max today for deadlift and back squat 

  • Front squats: 3 x 10, 45 lbs

Supersets:

  • Single leg linear leg press: 3 x 10, 208 lbs 
  • Kettlebell goblet squat: 3 x 10, 10kg

Tri-sets:

  • EZ bar stiffed legged deadlift: 3 x 10, 40 lbs
  • One arm kettlebell swings: 3 x 10, 8kg
  • EZ bar walking lunges: 3 x 10, 40 lbs

Cardio:

  • Stair stepper: 10 minutes, level 7
  • Stationary bike: 10 minutes, resistance level 6, and rpm 70+

Macro’s Log: 9.10.18

12AM (work break)

  • Kroger carb master yogurt (strawberry pomegrante) 

Yogurt: Calories: 70, Carbs: 5g, Fats: 1.5g. Protein: 9g

2AM (Lunch break/work)

  • Kroger peanut butter (creamy) 2 TBSP
  • Healthy life wheat bread (2 slices)
  • Macos meatball sub/6′ (finished .10g of it)
  • Ballreich’s ghost pepper jack chips (1.5 oz)
  • Donut (work provided — no info provided)

Peanut butter: Calories: 180, Carbs: 7g, Fats: 15g, protein: 7g

Bread (2 slices) Calories: 70, Carbs: 16g, Fats: 0.5g, Protein: 5g

Meatball sub (.10g) Calories: 62, Carbs: 5.6g, Fats: 2.8g, Protein: 3.7g

Chips: Calories: 220, Carbs: 25g, Fats: 12g, Protein: 3g

2:30PM (Lunch/home)

  • Kroger original oatmeal (instant oatmeal) 2 packets
  • Kroger 2% milk: 1/4 cup
  • Kroger sugar (2 Tsp)

Oatmeal Calories: 200, Carbs: 38g, Fat: 3g, Protein: 6g

Sugar: Calories: 30, carbs: 8g, Fats: 0g, Protein: 0g

Milk: Calories: 30, carbs: 3g, Fats: 1.3g, protein: 2g

8:00PM (Dinner after work)

  • City blends oreos over Mahattan shake (24 oz)
  • Kroger creamy peanut butter (1 TBSP)

Shake Calories: 989, Carbs: 167g, Fats: 16g, Protein: 49g

peanut butter Calories: 90, Carbs: 3.5g, Fats: 7.5g, Protein: 3.5g

At the gym, I make myself a shake because I am off work at 8pm and have to have to work at 10pm at the second job, so it’s easier to make myself a shake on days I work both jobs. This is not normally the shake i make for myself due to the macros being super high, but I wanted something different. Our gym makes protein shakes. 

Total Calories: 1941, pending how many calories I worked off at the gym.

Total Carbs: 278.1g (over)

Total Fats: 59.6g (over)

Total Protein: 88.2g (under goal)

My workout yesterday I would have considered light activity (I did lifting and 20 min of cardio) but I don’t think I burned very many calories; although I could be wrong & with all of this said, the light activity macro goal was:

Calories: 1876

Carbs: 220g

Fats: 52g

Protein: 132g

Bench with a dose of cardio

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 50 lbs

Workout Sess:

  • Barbell floor press: 3 x 6-8, 85 lbs 
  • Barbell floor press: 3 x 6-8, 95 lbs

Supersets:

  • smith machine incline press: 3 x 10, 75 lbs
  • smith machine incline press (shorter lengthening phase): 3 x 10, 75 lbs

Supersets:

  • Farmer carries: 3 x whole track (40 yards?) 120 lbs
  • Seated face pull (rope attachment): 3 x 10, 50 lbs, 40 lbs, 30 lbs

Tri-sets:

  • Cable upright rows: 3 x 10, 50 lbs
  • Cable curls: 3 x 10, 50 lbs, 40 lbs
  • Cable reverse triceps pushdown: 3 x 10, 50 lbs

Cardio Sess:

  • Stair stepper: 20 minutes total. level 6 @ 15 min & level 7 at 5 minutes. 

Shay-lon 

Gassed out on deadlifts

Warm up:

  • EZ bar goodmorning: 4 x 25, 20 lbs
  • Hip abduction: 4 x 25, 50 lbs
  • Resistance band clamshell: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 3 x 1 (85%) 260 lbs
  • Conventional deadlift: 3 x 1 (90%) 275 lbs
  • Barbell back squat: 3 x 2 (85%) 190 lbs
  • Barbell back squat: 3 x 2 (90%) 200 lbs
  • Box squat: 3 x 5, 185 lbs

Superset:

  • Seated leg extension: 3 x 5-6, 80 lbs
  • Seated leg curl: 3 x 5-6. 70 lbs

Superset:

  • Smith machine vertical leg press: 3 x 5-6. 295 lbs
  • Kettlebell swings: 3 x 5-6, 16 kg

Cardio Session:

  • Stair climber: 20 minutes, level 6 for 15 min & level 7 for