Bench:
Incline press: Worked up to 275 for five doubles
Dips: bw/10, +50/10, +70/6
Pressdowns:70/20, 100/20, 15
CG bench: worked up 275/6
Deadlifts:
Sumo deads: worked up to 475 for one rep
speed sumo pulls: 295 for 7 doubles
Farmers walk: heavy.
Farmers walks really kicked my ass and showed how much I have to build up ab and static strength in my upper back. My buddy Gregg pretty much beasted the damn handles. I held my own, but it wasnt that great to be honest. I was through after 3 trips and the weight was 175 I believe.
Didn't do the circuit after bench. I may do it on Saturday after a superset arms workout. I will be the heavy one so I can put everything into it.
NY Pro is this weekend and I'm super excited to see how everyone looks onstage. Lot of good competitors this year, and the JR.USA is the same weekend. Good luck to Chicago competitors Chaya Boone and Jackie Thomas. Both will be in two separate categories in figure.
Things are rolling along and shits about to get real. I am going to take a deload week next week and after that, shit is about to get real with prep for the APF Chicago Summerbash. I have numbers in my head and I'm about to reach out to someone that is going to help my bench immensely. I cant wait to get started on this journey.
I know i said a couple days ago about how I adjusted the metabolic circuit to fit in within the confines of a commercial gym. If you missed that blog post, here is the link for all the info on the circuit.
Metabolic circuit
And here are the adjustments
1: Do not, DO NOT try and do this during peak hours in a gym. You will fail. Miserably.
2: Be conservative in your poundage. My "heavy" day squats are simply 245, but with the short rest periods for a movement like squats, your fatigue will add up very quickly. Remember, this circuit has close to ten exercises with a minute rest in between each set.
3:Dont be afraid to push the poundage if you think you can handle it, but be real with yourself.
4: Rest is key, you cant do the circuit if you're getting wrecked in the bar or not getting enough sleep.
5: If your'e putting in extra work, do one circuit per week instead of twice per week. Preferably the heavy one since its once a week.
6: Have fun with it. Like I said before, despite a substandard diet, I find I have some decent body comp changes. Not earth shattering, but enough to notice a difference. I'm also getting a bit hungrier.
Nutrition changes:
I'm trying to stay consuming quality food and not crap. Me and Trader Joes are going to be friends during the summer and possibly rest of the year. Biggest change is adding in quinoa for some carbs instead of relying totally on rice for carbs. I'm not much of a potato fan (unless they are sweet).
NATO weekend here. So rest assured I will be away from downtown and you damn hippies better stay away from me. And instead of protesting, how about you help some people at food depots and homeless shelters. Help some local planning events. Help rehab an abandoned building on the South and West sides. Volunteer for a non profit. All 40 billion of you or how many ever shouldn't be protesting. Help people. Because all of you bitching loudly wont help the cause. We need some people out here to be positive.
Later...........
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