30’s Ramblings

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I remember reading an article on Dorian years ago. In it they said that they followed him for a workout and at the end they asked him to do a few more reps for photos. He refused, that’s how strict he was.
 

Gadawg

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I remember reading an article on Dorian years ago. In it they said that they followed him for a workout and at the end they asked him to do a few more reps for photos. He refused, that’s how strict he was.

"Instagram bodybuilders hashtag bullshit...".
 

German89

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The most painful thing I do is squatting. Holding the bar is just horrible. Benching hurts but manageable. I haven’t done any overhead work since the injury.

I'll second jins recommendations. I like low bar squats. You can try holding your hands out further towards the plates, I cant do that. Do you have a hack squat machine? Goblet squats? leg press? Tons of leg extensions and hammie curls. Variety of lunges. Smith machine leg press. And, that's all that's coming to mind now. Oh sissy squats too.
 
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Yesterdays macros:
Protein-274g
Carb-235g
Fat-82g
Total calories-2814. I missed some carbs somewhere which is weird, cuz I eat the same food every day lol. I changed my before bed snack a little and maybe it's there.
 

Jin

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German was right.

Sissy squats for you.
 

Gadawg

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What do you think your daily calorie burn is 30? Seems like at your bodyweight, youd be starving below 3800 or so.
 
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What do you think your daily calorie burn is 30? Seems like at your bodyweight, youd be starving below 3800 or so.
I'm pretty hungry before each meal. Tough to say really. I think the fire is starting to ramp up now, with 7 days a week of cardio, I log about 18k steps a day (most at work), plus 4 days of lifting. Things are already starting to happen kinda quickly in regards to fat loss. Each TDEE calculator I try gives me a different answer but the best I can tell my current TDEE is 3700-4100. I'd say I'm currently in an at least 700 calorie deficit. Except Sunday lol. Sundays I eat a bit more.
 
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Gadawg

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Are you losing any noticeable muscle at that big a deficit?
 
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And finally the work day is over. **** I hate that place. Anyway, arm day. Here we go.

Close grip bench:
Warm up set
135x30
135x26
135x24
135x24
135x22

Superset with ez bar curls:
Warm up set
75x20
75x16
75x16
75x18
65x21

Dip machine:
1st set-30 reps
2nd set-22 reps (added about 4 to the stack)
3rd set-16 reps (3 from a full stack)
4th set-12 reps (full stack)
5th set-9 resp (full stack) no rest


Superset with reverse grip ez bar curl:
65x20
65x18
65x17
55x20
55x14-no rest

Various cables sets/reps

Superset with dumbbell hammer curls-run the rack up and back down

30 mins on the stepper
 
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Post workout
LqTvslw.jpg
 

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