Doms are temporary, Mass fluctuates, but self-esteem lasts forever

[BendtheBar]

Good workout SO. Keep hard at it.

[Shaolinkiwi]

Originally Posted by BendtheBar

Good workout SK. Keep hard at it.

Only way to go - Go hard or go home!!

[Shaolinkiwi]

Originally Posted by kitarpyar

Worth a read -

TMUSCLE.com | Escalating Density Training - Phase 1

Good read Kit - an interesting way of changing things around. I'd probably change a couple of exercises but I'll do this when I finish my 6 week total body plan. (End of week one tomorrow)

[Shaolinkiwi]

Well a small bump in the road today. I was feeling so damm flat that I couldn't complete my 20 mins of HIIT today. And I put this down to a lack of carbs over the last 3 days I've been taking in as little as possible.

With a rather heavy day looming tomorrow I had to pop out and grab a 6 inch sub to top up lunch with. A bit of a re-feed and feeling a bit better for it.

Based on this experience I'm going to make Wed a small re-feed day so I'll enough "pep" left in the tank to give it my all over Thur and Fri.

So today's workout as follows

Squat over head press
3 x 10 @ 100lbs
1 x 10 @ 110lbs

Super setted with
Renegade dumbbell rows
4 x 16 @ 50lbs

Cable curls (2 sets)
5 x 145lbs
*Dropset*
5 x 100lbs
*Dropset*
5 x 55lbs
*Dropset*
40 x 10lbs

Tricep pull downs
1 x 5 @ 90lbs
2 x 5 @ 100lbs

Then came the cardio, damm hard this was today as mentioned put of 10 mins of HIIT the 5 min jog and finished up with another 5 mins of HIIT.

Then some lower back work
2 x 12 Reverse Hypers
2 x 10 Good mornings @ 55lbs

[kitarpyar]

Strong curling man. 145# on curls is STRONG.

Not too sure about HIIT with low carbs though. I read an article about this by Marc Lobliner. Apparently, he seemed to think LISS was more appropriate with low carbs while HIIT was perfect with moderate-high carbs. However, "low" in case of Lobliner was extremely low (he was running a very strict keto).

[Shaolinkiwi]

Originally Posted by kitarpyar

Strong curling man. 145# on curls is STRONG.

Not too sure about HIIT with low carbs though. I read an article about this by Marc Lobliner. Apparently, he seemed to think LISS was more appropriate with low carbs while HIIT was perfect with moderate-high carbs. However, "low" in case of Lobliner was extremely low (he was running a very strict keto).

Thanks man

Yeah I'm not that low still have some carbs at dinner meals but try to limit it to that only.
But still feel like I need a little more.

[Shaolinkiwi]

Preworkout meal
1 raisin pinwheel scone

Full Body A workout

3 minutes high intensity jumping rope

One arm dumbbell snatches - 1 x 10 @ 62lbs

3 minutes rowing machine Lv 10 - 714 meters

Dumbbell squat and presses - 1 x 10 @ 50lbs

3 minutes high intensity jumping rope

Feet elevated pushups 50 reps

Bodyweight rows up to smith bar with feet elevated on bench 20 reps

Dumbbell squat and presses - 1 x 10 @ 38lbs**All 45's were in use**

3 minutes high intensity stair climbing Lv 9 hill program 36 floors

One arm dumbbell swings
1 x 8 each arm @ 62lbs
1 x 8 each arm @ 55lbs

Feet elevated pushups 40 reps

Bodyweight rows up to smith bar with feet elevated 22 reps

3 minutes high intensity jumping rope

Time to complete 44 minutes

Progression
Rower inc from 702 meters to 714 meters
1st set of Dumbbell squat and presses inc from 45lbs to 50lbs
1st set of Bodyweight rows inc from 17 reps to 20 reps
1st set of swings inc from 55lbs to 62lbs
2nd set of swings inc from 50lbs to 55lbs
2nd set of Bodyweight rows inc from 20 reps to 22 reps

Completion time no change

Post workout meal
3 eggs 1 yoke
1 can of chicken
2 cups of spinach
1/2 low fat yogurt
1 handful of cashew nuts

[jhuse2]

pretty stong workout. I liked the way you outlined your progression. Good job.

[Shaolinkiwi]

Originally Posted by jhuse2

pretty stong workout. I liked the way you outlined your progression. Good job.

chur bro.

Getting better as I get fitter

should probably outline areas where I fall short on the previous workout as well....for motivation.

[jhuse2]

My opinion, I would keep doing what you are doing. If you start to focus on what you are lacking may hurt your entire routine. If you are lacking in some areas it ain't by much are those areas will catch up.

Before I got on the routine I am on now. I would workout certain areas, Thinking I was getting a full body workout. I did deadlifts last week for the first time. And that was the first time I actually felt like I had a full body workout.