Pinkbears does.

[Pinkbear]

Getting my diet back on track.

Heavy days 3200 calories 290 carbs 250 pro 130 fat
Light days 3200 calories 145 carbs 280 pro 170 fat
Off days just going to try n keep carbs low.

We will see where it takes me

 

[Jin]

Getting my diet back on track.

Heavy days 3200 calories 290 carbs 250 pro 130 fat
Light days 3200 calories 145 carbs 280 pro 170 fat
Off days just going to try n keep carbs low.

We will see where it takes me

Keep the protein the same. Manipulate the carbs and fats IMO. EX: light days drop the protein to 250 and replace the calories with fat.

 

[German89]

jin. change the poor mans avi... he doesn't deserve that

 

[Pinkbear]

Keep the protein the same. Manipulate the carbs and fats IMO. EX: light days drop the protein to 250 and replace the calories with fat.

Ok will work it out next time I go shopping. I just did this quick while in the store late at night trying to figure it out. I just swap out some eggs for bread

jin. change the poor mans avi... he doesn't deserve that

Yeah Jin stop trying to imagine my prolapsed b hole. I will just send you a pic

 

[Pinkbear]

Treadmill
15% @ 3mph for 20 mins

Bench
Bar x 12
Plate x 10
1.5 plate x 10
2 plate x 8
2.5 plate x 8
3 plate x 3 number 4 rep left delt ****ing went...i swear I heard something stretching/ripping
..Looks like I'm done benching for a few weeks. Just did some more leg work.

Leg extensions
20 reps x 6 sets

Front squats
10 reps x 6 sets

Bulgaria split squats
10 reps x 6 sets

Leg curls
20 reps x 6 sets

Single leg leg press
10 reps x 6 sets

 

[Jin]

Sucks man. I did that a few weeks ago. Hopefully it’s not too bad.

 

[Pinkbear]

Sucks man. I did that a few weeks ago. Hopefully it’s not too bad.

Did it at the bottom. Wasn't struggling.. felt like I could of done 6 reps.

 

[Jin]

Did it at the bottom. Wasn't struggling.. felt like I could of done 6 reps.

Shit happens. I tore my pec unracking a weight I could rep for 10

 

[John Ziegler]

Shit happens. I tore my pec unracking a weight I could rep for 10

seriusly weird right, personally have no problem military pressing 135 for 10 reps

but if I open the car door reach across the car and pull up the passenger lock lever old school style

will wreck my shoulder for a week

 

[Pinkbear]

Treadmill
15% @ 3 mph for 20


Deadlift
1 plate x 10
2 plates x 8
3 plate x 6
4 plate x 4
4.5 plate x 2
5 plates x 1

Standing on 1 plate deadlift
4 plates x 4
3 plates 2 sets x 6 reps
2 plates x 8

Hip thrust machine.
1 plate 2 sets x 10 reps
2 plates 2 sets x 8 reps
3 plates 2 sets x 6 reps

Bent over rows
1 plate 4 sets x 10 reps

Wide grip cable rows. Nice n slow
6 sets x 10 reps

Hammer strength flat bench
1 plate x a few sets. I was testing out my left pec/felt. At the bottom I get a dull pain. Could really only go down till triceps are parallel with the floor before pain kicks in

DB rows
4 sets x 8 reps

Deficit straight leg pull. Basically bar on top of my feet
1 plate x 10
2 plates x 8
3 plates x 6

 

[Pinkbear]

Treadmill
15 mins @ 15% 3mph

Squats.
1 plate x 10
1.5 plate x 8
2 plate x 8
2.5 plate x 8
3 plates 2 sets x 8 reps

Box squats
2.5 plate 2 sets x 8 reps
2 plates 2 sets x 8 reps

Cable hip adduc.
8 sets x 10 reps

Cable leg extension
8 sets x 10 reps

Front squats
1 plate 4 sets x 8 reps

Smith machine hack squats
1 plate 3 sets x 10 reps

Treadmill
15 mins @ 15% 3 mph

 

[Jin]

Seated squats? Box squats?

 

[Pinkbear]

Seated squats? Box squats?

Are they called box squats?
Stand above a bench and squat down to it.

 

[Jin]

Are they called box squats?
Stand above a bench and squat down to it.

Dude..........

 

[Pinkbear]

Dude..........

Wheres your car?

 

[Pinkbear]

Treadmill
15 mins @ 15% 3mph

Going lite on bench tonight. Going to see how left delt does.

Bench
Bar x 10
1 plate x 10
1.5 plate x 8
2 plates got to number 6 and I heard something on my left shoulder like a tearing inside my head.
Pissed at myself for trying to bench and hurting it again. Feels like the top of my bicep to my shoulder.

Just finished the night on the treadmill to think about what I did.

 

[Metalhead1]

That sucks man.

I would ice it, and take ibuprofen in the meantime. At least until you can get it looked at.

If you can't get it looked at, quit going full range of motion and pissing it off. I'm sure you don't want to have surgery and be sidelined for 3+ months.

 

[Pinkbear]

That sucks man.

I would ice it, and take ibuprofen in the meantime. At least until you can get it looked at.

If you can't get it looked at, quit going full range of motion and pissing it off. I'm sure you don't want to have surgery and be sidelined for 3+ months.

I'm going to not bench for 1 week and start again light this time

 

[Jin]

I'm going to not bench for 1 week and start again light this time

1 week? Good luck with that.

You've already made it worse once by pushing the injury. Take more time off and start again. When you do start don’t go over 135 for the first month.

I took 4 months off of presses last year. Yeah, it sucks, but there’s no way around it: you cannot push past injuries.

 

[Pinkbear]

Treadmill
15 mins @ 15% 3 mph

Deadlift
1 plate x a bunch
2 plates x a bunch
3 plates x 8
4 plates x 4
4.5 plates x 2
505 x 1 failed number 2
4 plates 2 reps x 4 sets
3 plates 4 reps x 4 sets

Deficit roman deads
2 plates 8 reps x 3 sets

Hip thrust machine
2 plates x 12
3 plates x 10
4 plates x 8
3 plates x 10
2 plates x 12


Bent over rows. Testing my left shoulder
Bar x 10
0.5 plate x 10
1 plate 3 sets x 8 reps

Incline bench. Just did the bar. Left shoulder starts hurting when triceps are parallel to ground.

Hammer strength rows
0.5 plate x 8
1 plate x 8
1.5 plate x 8
2 plate 4 sets x 8 reps