Eden does things and stuff.

[Eden]

Workout:

Deadlift:

215lbs x 15 failure
195lbs x 13 failure
160lbs x 18 failure

Military Press:

100lbs x 13 failure
95lbs x 9 failure
75lbs x 12 failure

Pull-ups:

Bw -15lbs x 15 failure
Bw -30lbs x 13 failure
Bw -30lbs x 14 failure

I did these pulling my chest to the bar since I read that it's more effective so I tried to touch or get my chest as close to the bar as I could.

Front squat:

95lbs x 8 (1 rir) x 4

I logged one rep left, but could have done a lot more, this is the first time adding in secondary work so I didn't want the program to overload me.

Incline dumbbell Press:

70lbs x 8 (1 rir) x 2
30lbs x 10 (2 rir)

These are combined weight for the dumbells. So first two sets were with 35lbs dumbells, third set with 15lbs dumbells because I only have a set of 15lbs, 20lbs and 35lbs. I have some handles but I need more plates.

Ab wheel:

15 reps x 4

I had to do these on my knees instead of on my toes because my core is too weak to extend my arms like that, but I'm excited to see how these improve things with the stretch and angles.

Tempo on these killed me today at one minute between sets so I did the whole workout in thirty six minutes. I was also in a hurry because I needed to shower, eat and shop before work this morning at seven.


Diet:

I'm doing a carb up today since I talked to my buddy and I'm flat which I'm horrible at telling when I'm flat but at 20g carbs per day for about a month I expected it. I plan in shaa Allah to have about a 200g carb up low fat meal as my second meal today. I had my post workout shake, then worked out and I'm going to do the carb up in a few hours.

Going to eat a few bananas, sweet and sour chicken and rice and some haribo gummi bears, if that doesn't fill me up when I check tomorrow in shaa Allah next time I'll probably do a cheat day because I tend to get too flat and then need longer than one meal to carb up but we will see.

Weight is around 155lbs - 156lbs
My workout app says I'm 12.7% body fat but measurements say 8.2%

At any rate my waist is 29 inches lol.

[Eden]

Alright guys here's a sort of photo. I ate 2 bananas, some sweet and sour chicken, and gummi bears to carb load. Starting small with carb loads to see how I react I'm back to keto after that one meal. If you guys could help me out and tell me if it looks like it worked I would appreciate it. I'm bad at telling small changes because I see myself every day.

[Eden]

Workout for 7/15/17

Squat:

170lbs x 15 (2 Rir)
155lbs x 18 (1 rir)
125lbs x 16 (1 rir)

These has my legs so pumped I was rushing to bench to try and get blood moved to another muscle group.

Bench:

145lbs x 15 failure
130lbs x 12 failure
105lbs x 11 failure

Bench just wasn't doing it today, don't know why, I have a slight soreness in my left shoulder which I think is from rowing that is making my bench not right. Another problem I'm encountering is just the pump is so strong now that I'm carb loading from time to time that inhibits my ability to move the weight.

Bent row:

155lbs x 15 failure
140lbs x 16 failure
115lbs x 18 failure

Recently too I've been dialing in the focus on the movement, keeping things strict and connecting to the muscle I'm trying to build. I think these small changes are having a positive effect on my body but make the workouts harder.

Tricep dips:

Bw + 20lbs x 8 x 2

Lying leg curls:

90lbs x 8 x 4

Reverse hyper:

Bw + 45lbs x 8 x 4

The addition of secondaries is also making my body react a lot, considering I'm moving 25% - 50% more weight per workout I'm impressed with the results.


Diet:

Calories: 2,609

Protein: 197g
Carbohydrates: 49g (4g fiber 45g net)
Fat: 183g

Bw: 156.2lbs

[Eden]

Today

Workout

Deadlift:

220lbs x 9 (2 rir)
200lbs x 16 (2 rir)
160lbs x 23 (1 rir)

Military Press:

100lbs x 11 (2 rir)
90lbs x 13 (1 rir)
75lbs x 14 (0 rir)

Pullups:

BW x 8 (3 rir)
BW - 15lbs x 10 (1 rir)
BW - 30lbs x 9 (1 rir)

I perform these pulling to my mid chest, not until my chin is near the bar.

Front Squat:

95 x 8 (3 rir) x 4

Incline Dumbbell Press:

70lbs (35lbs set of dumbbells) x 8 (2 rir) x 4

Ab wheel x 15 x 3

The workouts are really effective and I feel good after them, the pump I'm getting is really strong.

Diet

Calories 3,838
Protein: 221g
Carbohydrates: 271g
Fat: 204g

BW: 156.6lbs

[Eden]

Workout:

Bent barbell row:

125lbs x 5 (2 rir)
150lbs x 5 (3 rir)
155lbs x 10 (3 rir)
165lbs x 10 (2 rir)
190lbs x 6 (1 rir)
160lbs x 10 (3 rir)
170lbs x 8 failure
195lbs x 5 (1 rir)

Barbell bench press:

110lbs x 6 (3 rir)
135lbs x 5 (5 rir)
135lbs x 10 (3 rir)
145lbs x 10 (2 rir)
165lbs x 3 failure
140lbs x 9 failure
150lbs x 5 (1 rir)
170lbs x 4 failure

These were supposed to be decline but my arms are too short to reach the bar at the lowest bar setting. If I can find a stable way to raise the bench I'll do that.

Dumbbell lateral raise: weights are dumbbells combined weight.

40lbs x 5 x 2
70lbs x 10 x 2
40lbs x 6
40lbs x 10
30lbs x 8
40lbs x 5

Standing calf raise:

60lbs x 5
70lbs x 5
70lbs x 10
75lbs x 10
90lbs x 6
75lbs x 10
80lbs x 8
90lbs x 5

Knee raise crunch:

20 x 3

Table crunch:

12 x 3

Double up:

10 x 3

This workout is essentially the beginner workout from. Vince Gironda's book with modifications since I don't have pulleys. My plan is to do this for three weeks with increasing intensity as possible, then take a week off and then test my maxes for bench, deadlift and squat. Going to do a two day on, one day off, two day on two day off schedule.

Diet:

Diet is really low carb usually around 30g - 40g, protein usually in the 200's with fat around the 170's unless I'm doing a carb load which is usually on Sunday. I tried two carb loads in one week and it felt like too much.

Calories: 2,778
Protein: 226g
Carbohydrates: 35g (4 fiber, 31 net)
Fat: 191g

Weight: 157.4lbs

Weight according to logging right now is going up around .8lbs a week which is good for me, I want a real slow gain and don't want to gain a ton of fat.

Additionally. The workout is running a hypertrophy wave the first two days which consists of a full body workout just split over two days because all in one day would be way too much time. The second set of workouts are hypertrophy strength wave, then the weights go up and back to hypertrophy only.

I've been doing a lot of postural correction trying to retrain rounded forward shoulders from years of playing video games and what not as well as slight anterior pelvic tilt. The correction for shoulders consists of wearing a band around my shoulders from time to time that manually pulls my shoulders back. I usually wear this a little in the evening and while working out. Band pull aparts are also another way I help to strengthen and retrain the area. This has helped to alleviate sore shoulders and seems to have helped increase blood flow to my arms. While my hips are an issue I've been stretching them and working to correct the improper tilt which seems best helped by suspending yourself upside down with a large band but I don't have one large enough so I hope to get one soon. In shaa Allah.

[SoCal-Nutrition]

that workout has some awesome volume...looks good!

[Eden]

I've got a little bit of a back log going but I've decided to take the week off. Turns out I was supposed to be taking a week off every three and it has been almost three months and I haven't taken a break lol.