Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Nice job, Charlie!

Shoulders and legs today, hit the military presses, leg presses and hammie curls hard.

[Adriftpanda]

Press day

Kholov press

Incline DB press
Incline DB flies
Press machine
Seated cable flies

DB side delt raise - plate front raise
Rear delt cable flies - front DB raise

Cable press down
Over head DB extension - dips

[swingerofbirches]

Kholov Press ... you're a stud, Huy! Keep at it man!

Today was a solid back day with a little bit of bis.

High Rows - 3x10 @ 320 w/ final set at drop set from 320 to 180x15 to 90x10
Low Rows - 3x8 @ 270 w/ final set at drop from 270 to 180x10 to 90x10
Dumbbell Rows - 3x10 @ 80lb DB w/ final set at drop from 80 to 60x15 to 40x20
Barbell Shrugs - 3x10 @ 235 w/ final set at drop from 235 to 135x10
Lat Pulldowns (machine) - 3x10 @ 180 w/final set at drop from 180 to 90x20
Cable Curls - 3x10 @ 120 w/final set at drop from 120 to 90x10 to 60x10 to 40x20

This is my first week doing a more 3x8-12 style lifting after a 4 week hypertrophy session. My back work is stronger this time around then it was before, which i'm happy with. But I'm fat as f*ck after a cheat week two weeks ago and cheating last weekend. Going from low carb to cheating like that is disastrous and i'm feeling the effects this week. It's really discouraging to have gotten down in weight and feel like i've put most of it back on. I have a hope that it'll all be back off by Thanksgiving or at least most of it. Fingers crossed. :/

[icehog3]

Great days, Huy and Charlie!

My day off, back at it tomorrow, going to try to keep up the 3-1 through December 2. 4 hockey games in the next 5 nights, we'll see how that affects it.

[Adriftpanda]

Nice, guys!

Off tomorrow as well. I'll probably go out for a little run after work though.

[Flynnster]

Got a question for the experts here, I just started at the gym again after a couple years away, and was wondering what I should be eating post workout? Most of my workouts are in the evening so I don't have another meal before bed, but should I be eating some protein after, or carbs?

After football all through highschool I have a pretty good idea of what to do at the gym, but not much of an idea on nutrition. Thanks!

[Adriftpanda]

Eating carbs after you train, in my opinion, is the best time to do so. Consuming something fast-digestive is best, I prefer taking dextrose after I train. I get about 25g of carbs along with another 30g of protein.

[swingerofbirches]

Agree with Huy. In general, carbs and protein after a lift are what you need for good protein synthesis in the muscles.

Something else though ... how/what you eat as far as macros (split/whatever you wanna call it) does depend on your goals. What are you trying to do? Get bigger? Drop fat? Maintain?

[swingerofbirches]

As far as today's lift ...

Some speed squats and rack pulls followed by a pretty intense battle rope cardio session for some non-leg driven cardio.
I didn't go too heavy (365 being the heaviest i went for both squats and rack pulls) but I did a lot of volume and though my back is tight it's not in bad pain so it looks like i'm progressing well and will hopefully be back to where i was by this time next month.

[icehog3]

You'll get there, Charlie.

International Chest Day. Actually feeling stronger on less rest, we'll see how long that lasts.

Bench press 205, 235, 255, 275, 285, 295, 310, 320
Incline bench 205, 225, 245, 265
Leverage vertical bench 250, 275, 305, superset 335-275-225
Machine Flyes 250, 265, 280
Decline 275, 325

[Flynnster]

Originally Posted by swingerofbirches

Agree with Huy. In general, carbs and protein after a lift are what you need for good protein synthesis in the muscles.

Something else though ... how/what you eat as far as macros (split/whatever you wanna call it) does depend on your goals. What are you trying to do? Get bigger? Drop fat? Maintain?

Right now I'm looking to drop fat and gain muscle, in that order. I've never had much problem bulking up if I keep up at the gym, but losing the fat is another thing.

[Adriftpanda]

Just ran a couple miles. I dislike running.

I'm glad you said drop fat and THEN gain muscle... Dropping fat while gaining muscle is pretty damn near impossible unless you are a genetic freak or zzz juice.

Download Fitnesspal on your phone. Start counting your macronutrients i.e. Protein/carbs/fats

Learning the basic of nutrition, in my opinion is best. I could tell you what to eat and how much to eat, but that isn't fun. Being flexible and enjoying things is key. That's why learning basic nutrition is key to your goal. Be adding lean muscle, dropping weight or just maintaining.

[icehog3]

Back Day, went row crazy.

Bent over rows 205, 235, 255, 275, 295, 315, 285, 255
T-bar rows 250, 270, 295, 270, 225
Cable rows 240, 260, 285, 305, 240
Pulldowns V grip 200, 220, 180

[Adriftpanda]

Back day, trying to be like Tom.

Wide grip pull down
Neutral grip pull down
DB row
Seated DB machine
T-bar row

DB curls
Preacher machine
Cable curls

That's a wrap!

[icehog3]

3 thumbs up, Huy!

[swingerofbirches]

Got a solid shoulder day in today with no tweeking of injuries so I'm happy!

[icehog3]

Good news, Charlie!

Shoulders, bis and tris today, just one exercise each, heavy heavy heavy. Hockey games tonight and tomorrow so skipped the quads this cycle. Off manana.

[swingerofbirches]

Good stuff, Tom. Kill it on the ice tomorrow!

[icehog3]

What about tonight????

[swingerofbirches]

lol that's what I meant

Got in a gunshow and calves workout today

Pumped like a mofo!