Last two weeks were 4 days vacation then deload until today.
Week ending 6/20 Weight: 169.6 Macro Averages: Cals 3709, Pro 182, Carbs 368, Fat 134.
Week ending 6/27 Weight 171.2 Macros: Cals 3313, Pro 190, Carbs 359, Fat 108
Plan will be to keep cals up and increase training intensity gradually.
Back training today.
SS: Stiff arm pullovers w/ Pulldowns shovel grip 3x10/10, 1x9/8
DB low row 3x15
Rack pulls 1x15, 1x12, 1x8
SS: Supported KB high row w/ DB shrugs 1x15/8, 1x15/10, 1x15/12, 1x15/12
Reverse Pec Dec 1x20, 1x18, 1x15
Legs after work tonight.
Lying leg curls 2x20, 2x15, rp 1x13/5
Leg extensions 3x15, rp 1x12/5
Bulgarian split squats 3x15
Leg press 3x15, rp 1x15/7
Machine leg press calf raises 3x15, rp 1x12/6
Chesticles tomorrow.
I'll try to get an updated pic up in the next few days.
Leg Session after work.
Lying leg curls 3x20, rp 1x15/6
Leg extensions 3x15, 1x14/6
Leg press 2x20, 3x15, ds 1x20/15
Bulgarian split squats 3x15
Machine leg press calf raises 1x20, 1x18,1x15, rp 1x15/7
Chest & Shoulder session.
Pec Dec 3x20
Incline2 Barbell press 1x20, 3x15, rp 1x15/4
Incline3 DB press 2x15, rp 1x15/7
Incline3 Cable flyes 3x15
Smith shoulder press 2x15, 1x13, rp 1x11/4
Supported DB side laterals 1x20, 2x15, rp 1x20/10
Heavy partials 1x20, 1x18, 1x17
Either a light accessory day tomorrow or a rest day.
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