Waist: 36.875 (+0.375)
Arm: 16.125 (+0.125)
Thigh: 25.0 (--)
Calf: 15.375 (--)
I did not have a diet this week. I got to the gym a twice and did a few interval sessions on the bike to get my body used to moving again. Ate out a few times, including late last night. Pretty much had a "fuck it" week.
This coming week, my plan is as follows:
5 meals per day
Lifting Days: 40p + 40c = 1920
Non-Lifting: 40p + 20f = 1860
Cardio will involve bike sprints, SS bike, and possibly treadmill if I feel up to it on all non-lifting days
Lifting will be based upon a squat, row, and ab motion each day. Other upper body work will be done as much as possible, with accessory leg stuff if I feel up to it. Rows first to loosen up shoulder, and also because the squats will probably tire me out pretty quickly.
Main motions
- Day 1
- T-Row - 5x5
- Squat - EDT (10 minutes, sets of 5, as many as possible)
- hang leg lift - 5x5
- Day 2
- 1-hand row - 4x8
- manta squat - 4x8 (drop weight each set)
- Cable abs - 4x8
- Day 3
- V-grip row - 3x15
- Leg press - 3x15+ (burnout on last)
- Reverse crunch - 3x15
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