I tried hard to keep the fats low, it sucked bad cause I watched my wife pour both packages of ranch on her salad, my packet and hers, while im eating this dry ass crunchy salad with only leftover juice from the tuna can and a small water to wash it down with lol. My goal was to just eat tuna and Chipotle but tbh that tasted even worse for some reason. Cannes food and fast food do not mix at all haha.
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BigBusiness
Active member
Try the tuna pouches. The Mexican flavor and Asian flavor isn't bad on salads.
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Dont get me wrong it wasnt all canned tuna on top of chicken salads. On Valentine's day you wouldnt imagine but my girl asked for fried chicken with Spanish rice and some red wine
. It was her special day so we ate exactly what she asked for but honestly what kinda girl asks for fried chicken and wine lol? I literally said "WTF okay i love you". I don't think it set me back too far. Ill upload a progress pic soon enough maybe in a day or two once i actually get my current weight.I just pinned 0.4ml of Titans test e and 0.5 of Titan Deca. I fucking love how smooth this shit is, i tried the triceps for the first time ever just for fun. 25g 1inch needle and pretty much no pip whatsoever. A tiny bit pushing it in but once i pulled it out i was fine, on a scale from 1 to 10 the pain is barely a 2 im honestly surprised. The real test is when I hit triceps and delts later on today.
I have 12 days off before i start work again so the next two weeks im going to really focus on diet, training, and SLEEP as much as i possibly can while I enjoy this mini vacation. I might switch things up slightly but i will still keep the same macro/calories as I previously mentioned.
I have 12 days off before i start work again so the next two weeks im going to really focus on diet, training, and SLEEP as much as i possibly can while I enjoy this mini vacation. I might switch things up slightly but i will still keep the same macro/calories as I previously mentioned.
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Ive seen those but never picked them up before. Ill give them a try for sure
The sweet and spicy Tuna pouches are good as well.
I didnt post until this morning but this was a pick of what i managed to cook last night.
Didn't train yesterday, not sure if my gym membership even exists down here but ill find out today. I seen LA fitness for the first time ever might check that place out.
Wow that looks amazing. What did you use for seasoning?
I used parsely (a lot) and spicy flavored Miss Dash seasoning. So zero added sodium, it was good.
Ok I'm back and ready to rock. Got a new gym membership and I hit back and shoulders today. Here is what I did.
Side lateral raises super set with front raises. 2x15@15lbs 4x20@ 20lbs 3x10@25lbs
Bent over rows
2x12@135lbs 4x15@185lbs
Lat pull downs
3x15@145lbs 4x15@185lbs 2x15@215
Bent over rear delt rows
2x15@95lbs 3x12@135lbs
OHP
2x10@95lbs 4x15@115lbs (I'm pretty weak in this area)
Lat pull downs (behind neck)
5x185lbs
And I did some curls at the end just for fun
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Side lateral raises super set with front raises. 2x15@15lbs 4x20@ 20lbs 3x10@25lbs
Bent over rows
2x12@135lbs 4x15@185lbs
Lat pull downs
3x15@145lbs 4x15@185lbs 2x15@215
Bent over rear delt rows
2x15@95lbs 3x12@135lbs
OHP
2x10@95lbs 4x15@115lbs (I'm pretty weak in this area)
Lat pull downs (behind neck)
5x185lbs
And I did some curls at the end just for fun
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Tomorrow will be chest and triceps and most likely some fasted cardio in the morning.
I didn't take a pics but diet was good today. Had oats and egg whites, a shake, 1 meal of chicken and broccoli and 1 meal of chicken and green beans. I also had a bowl of Kashi cereal macros are like 10g protien 28g carbs 9g fiber with almond milk and fat free Greek yogurt with a scoop of protien mixed in. I actually enjoyed my food today haha
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I didn't take a pics but diet was good today. Had oats and egg whites, a shake, 1 meal of chicken and broccoli and 1 meal of chicken and green beans. I also had a bowl of Kashi cereal macros are like 10g protien 28g carbs 9g fiber with almond milk and fat free Greek yogurt with a scoop of protien mixed in. I actually enjoyed my food today haha
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BigBusiness
Active member
Nice workout bro. How you like the new gym?
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BigBusiness
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Me too!! I also like the quaker oats protein cereal
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You won't always see them in Walmart, Target usually has it in my area.
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Well that fasted cardio i planned did not happen, got on the stair master and after just a few minutes my left knee didn't feel "right" it wasn't painful but I could tell something was wrong. Went to stretch and it seems as if I lost a very, very tiny amount of range of motion. And it's slightly inflamed.
I'm not worried about it tho, I'm going to take a week off legs and I'm debating wether or not to start ibuprofen just to see if it helps, I can probably do without it tbh
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I'm not worried about it tho, I'm going to take a week off legs and I'm debating wether or not to start ibuprofen just to see if it helps, I can probably do without it tbh
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On the flip side chest and triceps went great for the most part. I did
Warm up
Rear delt fly machine 2x15
Pull-ups 2x12
Dips 2x20
I like to warm up my shoulders really good before I do any sort of pressing movements or pretty much any chest workout.
Workout
Incline dumbbell press 3x15 65lbs 4x10 at 75 lbs and 1 set of 80s for like 8 just for fun.
Incline dumbbell flys
Started with 25lbs 3x10 and moved to 35 for 3x15
Dumbbell flys 30 lbs 3x8
Incline bench I did 2 sets of 12 at 185 lbs. I am honestly much stronger than this but I'm scared to go too heavy so this is what I did. I can hit the Dumbbells heavy but the barbell hates my shoulders now.
Tricep push downs 2x12 at 180 lbs and 4 sets of 10 at 280lbs.
Finished it off with some body weight chest dips. I usually do them weighted but I was way too fatigued today, did like 6 with 25lbs on before I said fuck this and took the belt off.
2 sets of dips to failure, probably hit around 18-20 first set then definitely 20-25 reps the 2cd set.
Chest and tricep days are probably the hardest for me, not only do I have to be very careful to keep my shoulders healthy but I also have to figure out how to work hard enough to make gains. I feel like I know what I'm doing very well in the gym excluding this area.
For chest development I'm basically relying on dips, Incline press and dumbbell flys. Non of them seem to be able to do the job like some good ole heavy bench used to do.
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Warm up
Rear delt fly machine 2x15
Pull-ups 2x12
Dips 2x20
I like to warm up my shoulders really good before I do any sort of pressing movements or pretty much any chest workout.
Workout
Incline dumbbell press 3x15 65lbs 4x10 at 75 lbs and 1 set of 80s for like 8 just for fun.
Incline dumbbell flys
Started with 25lbs 3x10 and moved to 35 for 3x15
Dumbbell flys 30 lbs 3x8
Incline bench I did 2 sets of 12 at 185 lbs. I am honestly much stronger than this but I'm scared to go too heavy so this is what I did. I can hit the Dumbbells heavy but the barbell hates my shoulders now.
Tricep push downs 2x12 at 180 lbs and 4 sets of 10 at 280lbs.
Finished it off with some body weight chest dips. I usually do them weighted but I was way too fatigued today, did like 6 with 25lbs on before I said fuck this and took the belt off.
2 sets of dips to failure, probably hit around 18-20 first set then definitely 20-25 reps the 2cd set.
Chest and tricep days are probably the hardest for me, not only do I have to be very careful to keep my shoulders healthy but I also have to figure out how to work hard enough to make gains. I feel like I know what I'm doing very well in the gym excluding this area.
For chest development I'm basically relying on dips, Incline press and dumbbell flys. Non of them seem to be able to do the job like some good ole heavy bench used to do.
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I've never tried the Quaker Oats I'll have to check it out eventually
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Have you tried pre-exhaust for chest? It works great and don't need as much weight with compound movements
