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Decided to change to a 2 week (14 day) workout template
Day 1 squats
Day 2 floor press and rows
Day 3 squats
Day 4 shoulder press and face pulls
Day 5 squats
Day 6 floor press and pull ups
Day 7 rest
Day 8 deadlifts
Day 9 floor press and rows
Day 10 squats
Day 11 shoulder press and face pulls
Day 12 squats
Day 13 floor press and pull ups
Day 14 rest
Will do curls every press/pull day, and abs and calves every squat/deadlift day
I feel I need more frequency and something to change to keep me interested/motivated/not bored.
Also decided to start doing push-ups at work and add more every day.
10/11 27 push-ups
10/12 30 push-ups
10/13. 30 pullups
45 reverse, regular, and Hammer grip band curls with light band
50 pushups, I had been not contracting chest hard on other days. This made getting more easy. I could always go for more but building up slowly.
11/1 Current 162.8lbs 32.5" waist still around 12% bodyfat.
Going back to keto today. But sticking to intermittent fasting as well and no dairy this time. Went shopping yesterday, diet will be almond/cashew milk, salads of kale/spinach with olive oil/vinegar homemade Italian dressing and green olives, 1 large chicken portioned out, green beans, brussel sprouts, asparagus, brocolli, caulifloir, 1lb bison meat portioned out. And probably a small amount of beans, rice, and legumes sparringly. Still aiming for 35g net carbs per day.
Need to get back in habit of working out. All that is going on lately has me making excuses not to make the time. Here is all the workouts I've done since last post...
10/17 squats 200x2
Hanging leg raises w/gloves for better grip. And donkey calf raises.
10/19 zpress with Mini bandx75. Will add 10lb weights in each hand next time.
And face pull with average bandx150+
10/21 squats 200x24
10/23 close grip lockous 140x48
Pull ups Bwx29
Then hit biceps with concntration and high band curls.
Have been very consistent with workouts. But finally decided to cut down to 1600 Cal because I've been stuck at 163lbs and 12% bodyfat for a few months now. Hard to believe that I've been at it for almost a year now. Hoping to finish my cut by the end of February.
I suspect I am cheating my way to 1800 Cal from 1600 a few days a week but that should improve as I will start measuring my meal prep on the scale and try my best not to deviate. I am so ready to finish this cut/recomp I've worked myself into. I am so ready to start a lean bulk but I'm not lean enough yet...
Over the last few weeks I've improved my press form. For zpress pin 5 was too low. Pin 6 is just right. For close grip lockouts I've shortened the range of motion some. Hopefully this will improve strength gains and transfer well in the long term but it's taught me to brace my shoulders back and down better. For rows ive backed off to slow reps with less weight. Will go a little lighter yet on those.
After 1 week at 1600cal weight is 162lbs with 33" waist, still around 12% bodyfat but headed in the right driection as abs are starting to lean out. The goal is to continue the cut to the 1 year mark Jan 22 and hopefully lean enough to bulk then. If not I will extend the cut no further than Feb. Feeling weakened at the lower cals now.
Z-press 70x22 at Pin6
Face pulls with light band x 150+
Abs and bis
Wide neutral grip pullups
Close grip lockouts
210x4 from pin6
This felt like the very best workout in a long time. A great way to start the new year... Although started getting sick after this.
Block pulls from max height 320x1 And 270x30
Could do close grip lockouts. No energy left to do even 140lbs.
Still feeling better and able to workout. So thats good.
Z-press 70x17 from pin6
Facepulls with Light band x150+
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