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190lbs 2x5, 1x4
comment: I changed up my workout a bit to focus more on heavier weights, before I was doing 2x3 and 3x5. This week I inverted the sets. But today, I did an extra set, I was aiming for 3x5 at 190lbs, but I failed the last rep on the last set.
90lbs 1x3, 1x1
Dumbell Hammer Curls
42.5lbs 4x5 (on each arm)
Dumbell tricep extensions
Machine Lat Pull Downs
comment: I ran out of time, gym was closing, couldn't do the last set.
My strength is skyrocketing right now. I was planning on holding my calories at 2300Cal/day, but I think I will progress with increasing my calories by +100 this week after all. So that'll bring me to 2400Cal/day.Next week I'll increase my bench press lifts by +10lbs again. There's a chance that I will fail that, but I don't know, I kind of feel that I'll be able to complete all my sets with that weight.
comment: weight used for squats felt WAY TOO DAMN LIGHT today.
Seated Calf Raise
Leg Raises (abs)
@Spazdig I'm just going to increase by +10lbs to my compound lifts every week for the first month(probably 2 months for squats) because I know I can keep up. Granted, I think my strength gains will start to level off as soon as I start approaching my previous max limits. When that occurs, I'll aim for +5lbs increases every 2 weeks.
Well, the weight I used for my heavy day for squats last week felt challenging, I added 10lbs today and I think I should have added 20lbs. Man I'm seriously starting to get sick of eating the same food daily already. I'll see how I can change up my diet. Also, I want to add, I had said I gained 4lbs in 2 weeks, well today I weighed in at 151lbs, so that would be +3lbs instead of 4lbs. Like I mentioned before, lots of the weight gain must be random water weight fluctuations from bulking.
note: My chest felt sore still from Monday. Next week, I'll keep my Monday bench workout to a 3x3 with a 2x5 instead of what I did this week. That was overkill.
I feel like superman compared to the first day of my workout. My body weight was 150lbs this morning, apparently I lost 1 more lb while increasing my calories to 2400. I know I'm counting calories as well as I can, hell, if anything, I went over my target of 2400. Either my scale is wrong, or my weight is just fluctuating. I will admit that I wasn't eating much fruits and vegetables last week and I was a bit constipated. This week my bowel movements are more consistent. Maybe that's the reason for the anomalous weight change? Either way my measurements this morning were:
@Roger Thanks for the tips. I'll design a second meal plan before the end of the year.
Light Lower Body
comment: the squat racks were occupied so I improvised my workout today. Downside to being in a crowded city.
comment: used 2x 70lb dumbells, I only did 2 sets because it felt awkward on my back.
comment: did a shit ton of sets on this because i was stalling for a squat rack, but to no avail.
I was planning on skipping my workout today since I woke up at 5:45am today to go to work. I only had 3 hours of sleep. I lost track of how much I ate. I was planning on eating +300Cal on days that I work to account for the extra energy I'll burn. Overall, not a good day, it'll improve once I get used to my new routine.
Heavy Upper Body
comment: I just barely hit my targets. This is the sign that I can't keep increasing by 10lbs every week anymore.
Dumbell Tricep Extensions
Smith Machine Shrugs
Strength gains are is starting to slow down, but that is expected. Overall, I'm glad with my performance today. I accidentally forgot to do my shoulder presses. FUCK. This week is Christmas week, so the gym closes early tomorrow, and is closed on the 25th, so I'll do 3 gym sessions only this week. I might combine a half heavy+light on my leg day to compensate.
I weighed myself at the gym today, the scale said 157lbs, granted, I was fully clothed and it's near the end of the day, my weight in the morning should be 153-154lbs(still way too high). I've been overeating all week, it's been exactly a week where I've lost track of how much I'm eating, I reckon between 3000-3500 cal/day. This is a bit concerning. I'm staying at my parent's place, they have lots of junk food and are always eating out, it's so difficult to not over eat with so much food tempting me. Back at my apartment, I only buy what I need to meet my bulking diet. If I feel like eating junk food, I go to the gas station and buy a bag of chips or a small container of ice cream. I can't keep it at home.
I think I'm overreacting though. I stayed over here over the summer, and gained 10lbs over 3 months. This holiday break, I'm only here for 3 more weeks, the most I would gain is 3lbs in excess given the summer weight gain rate. I was already expecting to gain about 4 more lbs from my bulk, there's nothing a 2-3 week mini-cut when the spring semeseter starts can't correct.
Heavy Upper Body
205lbs 1x4, 1x3
comment: 215 felt hard, but I got all the reps for the 3x3. I could not do 205 for 2x5. I felt some pain on my pecs near my shoulders. I think I'll drop a bit of volume this week on my second upper body workout.
Lat Pull Downs
comment: used a cable machine, I didn't record the weight. I just kept adjusting til it felt hard.
Dumbell Tricep Extensions
comment: didn't record the weight
I'm going to bump up calories to 2500 calories this week for days that I don't work, and 2800 calories for days that I do work. My strength keeps blowing up. I'll keep bulking for 3 more weeks after this one then do a 2 week cut. And asses what I do then. I might add progress pics at the end of next week or wait til the end of week 8.
I skipped the gym on Tuesday due to too many consecutive days on 4hrs of sleep and it was New Years Eve so the gym closed early as well. I went to my apartment at my college town today and got some measurements, so by end of week 5 I recorded:
*Measurements taken while not fasted
I was worried I would weight like 160lbs because of excess eating over the holidays. Regardless, I have gained a bit in excess, but it isn't that terrible. I'll keep bulking til the end of week 8 then do a 2 week cut, then resume my bulk. I'll keep cycling 8:2 bulk to cut for a few cycles til the end of 2020. I'll upload progress pics at the end of week 8.
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