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Message
re: Come with me if you want to lift
Posted on 4/19/23 at 6:53 am to Homey the Clown
Posted on 4/19/23 at 6:53 am to Homey the Clown
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
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
This post was edited on 4/19/23 at 7:32 am
Posted on 4/19/23 at 8:13 am to Proximo
man i missed the part where you weight 250. whats you BF% and are you natty?>
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