re: Come with me if you want to lift

Mid-week update

I’m just going to include top sets because some of these I do a couple warm-up sets. Many times, if I start to fall in to the 5 rep range I’ll do it multiple times until I get the number of reps I want (8-10 per set is usually the goal, so I’d have to do 2 sets to get my 10 reps). I find that helps me build strength effectively—I’ll note if I do that though.

Monday 4/17
Coach didn’t include flat this month, presumably to focus on upper/lower chest.

Incline 275x8 (2-3 sets)
Incline DB 120x8-10 (2-3 sets)
DB incline fly (45 x12) (3 sets)
Decline 250 plate loaded machine 2-3 sets
Cable fly 45lbs x 12 3 sets

Metrx Protein bar
Chipotle bowl chicken and steak xtra meat (wasn’t supposed to have this) for lunch, 5-10 chips
2 scoops whey pre and 2 scoops whey post
200 beef and 200 rice post workout

Tuesday 4/18: weight 251
Metrx Protein bar and racetrack blueberry parfait
200 chicken 200 rice
200 chicken 200 rice
Protein shake
Protein shake
Burger

I was getting fairly bad charlie horses (one in my abs)/muscle spasms after training. Not sure why

Training
Deads 495x6 x 6 x 6
Cable Lat pull downs
5 plate t bar row
Plate loaded machine low row
Db row incline bench

Weight 4/19: 249.4 losing some water probably but that’s the easiest it has fallen in awhile