[8-24-2020]
[Daily Training Log]
[Weight: 190.4lbs]
Exercise 1: Pull Ups (Multi-Grip)
- 5 Working Sets of 5-10 Reps
- Set 1: 8 Reps
- Set 2: 8 Reps
- Set 3: 8 Reps
- Set 4: 8 Reps
- Set 5: 8 Reps
- Treat this movement as a warm-up. Don’t go to failure!
- Use assistance if needed (bands, spotter, assisted pull up machine, etc.).
- Do not substitute with lat pulldowns!
Exercise 2: Single Arm Dumbbell Rows
- 5 Working Sets of 15-12-12-10-10 Reps
- Set 1: 15 Reps @ 50lbs
- Set 2: 12 Reps @ 60lbs
- Set 3: 12 Reps @ 70lbs
- Set 4: 10 Reps @ 75lbs
- Set 5: 10 Reps @ 75lbs
- This is our main movement for today’s workout. Pyramid up in weight as the reps decrease and don’t be afraid to use a bit of momentum and “Body English” for the last couple reps of each set as the weight gets heavier.
- Focus on driving the dumbbell forward and down, stretching out your lats.
- Pull back and up towards your hips/waist.
- The dumbbell should move in an arcing pattern, not straight up and down!
Exercise 3: Neutral Grip Lat Pulldown
- 3 Working Sets of 12-15 Reps
- Set 1: 15 Reps @ 40KG
- Set 2: 15 Reps @ 40KG
- Set 3: 15 Reps @ 40KG
- Using the medium neutral grip MAG attachment here. By far one of my favorite lat pulldown attachments!
- Focus on stretching the lats out at the top of the movement without disengaging your lats.
- Keep shoulder blades retracted while letting the weight stretch the lats out.
- I like to squeeze a little harder at the bottom of the movement to further emphasize the peak contraction.
Exercise 4: Cable Pullover/Straight Arm Press Down
- 3 Working Sets of 12-15 Reps
- Set 1: 15 Reps @ 15KG
- Set 2: 12 Reps @ 15KG
- Set 3: 15 Reps @ 15KG
- Either use a straight bar, lat pulldown bar or a rope to perform this movement.
- Same as the previous movement, let the lats stretch at the top of the movement without disengaging the lats.
- Lean into the stretch and drive your chest up and into the contraction to increase the intensity.
Exercise 5: Banded Shrug
- 5 Working Sets of 8-12 Reps
- Set 1: 12 Reps /w White Mini Bands
- Set 2: 12 Reps /w White Mini Bands
- Set 3: 10 Reps /w White Mini Bands
- Set 4: 10 Reps /w White Mini Bands
- Set 5: 8 Reps /w White Mini Bands
- Hold the peak contraction for a count of 2.
- If you don’t have access to heavy bands, you can substitute them for dumbbells or a barbell.
Exercise 6: Dumbbell Alternate Curl
- 3 Working Sets of 6-8 Reps
- Set 1: 8 Reps @ 25lbs
- Set 2: 8 Reps @ 25lbs
- Set 3: 8 Reps @ 25lbs
- Use Fat Gripz if you have them. They will help to target the forearms more and work your grip strength.
- Turn your pinky up and out (supinate) to increase the peak contraction.
- Lock out at the bottom and squeeze your triceps to increase the stretch and ensure a full range of motion.
- Control the negatives. Don’t just let the weight fall!
- Avoid swinging your arms as much as possible to prevent cheating!
Exercise 7: Dumbbell Hammer Curl
- 3 Working Sets of 6-8 Reps
- Set 1: 8 Reps @ 30lbs
- Set 2: 8 Reps @ 30lbs
- Set 3: 8 reps @ 35lbs
- Go heavy on this movement.
- Start by curling the dumbbells together for 4-6 reps until you start to fatigue, then switch to alternates for an additional 2-4 reps.
- Lock out and squeeze the triceps at the bottom of the movement to increase the stretch and ensure a full range of motion.
- Avoid swinging and using momentum. No cheat reps!
Fairly solid workout today. Emphasis was on the back with a couple sets of biceps added at the end of the workout. I am currently debating changing up my workout scheme from a PPL split and adding in a dedicated arm day. If I do my split will look something like Push, Pull, Legs, Arms, Rest (if needed), repeat with a different emphasis each day. Currently my programming is base around a Push, Pull, Legs, Push, Pull, Legs, Rest split.
In today’s video I also talk about my current meal plan and macros. Currently I am consuming 170g or protein, 360g Carbs and 14g fat. Total calories are roughly 2,250. I’m possibly going to add a post workout protein shake which will bump my calories up to around 2,350 and increase my protein to around 195g. I am running about a 300-400 calorie deficit from my maintenance as I continue to try and lose weight.
The following is my meal breakdown for this week:
- Meal 1 (preworkout): Spinach/Orange Juice “Smoothie”
- 4-6oz spinach
- 8oz orange juice
- Meal 2 (post workout): Rice and Eggs
- 60g White Rice (dry weight)
- 2 Large Eggs
- ½ tbsp Soy Sauce
- 1 tbsp Ketchup
- Meal 3-5: Chicken & Rice
- 60g White Rice (dry weight)
- 6oz chicken (raw weight)
- ½-1 cup Green Beans
- 1 tbsp Yoshidas Teriyaki Sauce
- ½ tbsp Soy Sauce
- Meal 6: Strawberry Mango Smoothie
- 250g 0% Greek Yogurt
- 30g Honey
- 100g Frozen Strawberries
- 250g Frozen Mango