Mate, how is your macro breakdown at the moment?
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Mate, how is your macro breakdown at the moment?
pap thats an awesome thing u have .. that from ur hr monitor?? if so whered u get it and how much did it cost?
also 135 is not hard to get to.. used to be i could do 53rpms and be at 135BPM but now im at 59rpms to get there.. thats what getting fitter will do :)
Actually i was at level 5 at 100 rpms and could pass 120bpm, yes i can get pretty high but that was while squatting, to maintain a steady 135bpm its hard since it only happens while doing HIIT, i guess this is the result of HIIT 3 times a day!!Quote:
Originally Posted by --->>405<<---
Is called WAHOO FITNESS, the strap and sensor for iphone $114 i believe, the iphone app is free!
Yeah i did the formula wrong, anywys i'll try eliptical tomorrow, i do it on the afternoons but never in the mornings.Quote:
Originally Posted by SteM
The max there was while squatting SteM or while i do HIIT other than that it never gets that high at least not easily ;)
SteM the macro split/breakdown is still the same, havent changed the diet but i'll repost in a bit since im on the phone while driving !!Quote:
Originally Posted by SteM
Yes i do as well but at the beginning, i still do but i hardly get that high, remember ive been doing 3 sets of 20 mins HIIT every day for the past 3 months plus racquetball on weekends so my HR gets better and better, thats the whole purpose of the cardio. I have saved each workout ive done while using the HR monitor and trust me, is good, better than the watch but with time it has gradually decreased though!! These photos are of the past weekend racquetball and also yesterdays cardio.Quote:
Originally Posted by --->>405<<---
Todays workout goes as follows:
Tuesday 2/15:
Bent Rows:
45x11, 95x11, 135x11,
185x5
185x5
185x5
225x5
225x5
V-Bar Pull Down:
205x5
220x5
235x5
250x5
265x4 holy crap that was intense!! Lost a bit of technique!
Barbell Curls:
45x11, 65x11, 85x11, 105x11
125x5, 105x6, 85x5, 65x10, 45x9
105x12, 85x10, 65x15, 45x20
Crunches:
1x51, 2x51, 3x51 wow i did all 3 sets of straight 51s, NICEEEEEEE!
Cardio:
20 minutes on the bike at level 1 between 50-80 RPMs
Wednesday 2/15:
Squat:
45x5, 136x5
225x10
225x10
225x10
245x10
265x10
285x10
305x10
325x10
365x10 holy crap that shyt was fbcking hard as fvck!!
135x15 disnt want to kill myself
SLDL:
135x21
135x21
135x21
Toe Press:
360x7x7x7
360x7x7x7
360x7x7x7
Cardio:
5 minutes on the bike at level 5 at first and than level 10
5 minutes on treadmill at 3.5 mph 15 incline which is the max
SteM i never reached 135bpm, i was going hard and my legs gabe up before i did, my HR seems to be getting lower each time.
Thursday 2/16:
Incline DB Press:
30x10, 40x5, 50x5
60x25
60x20, 30 minute intermision/stomach issue
60x25
DB Bench Press:
60x15,10
60x15,10
60x15,10
DB Decline Press:
60x15,10
60x15,10
60x15,10
Reverse Grip Skill Crusher EZ Bar:
40x25
40x25
40x25
I have a very important question regarding gear and doing it before 25, since there are a lot of new threads here where people are going on gear an most people have suggested to stay off of it because of age and damage that can be caused i was wondering how could you tell if you damaged anything while doing gear the wrong way and at the wrong time??
I did a cycle of sustanon an deca durabolin i believe they are spelled about 6-7 yrs ago, i was about 22, long time so dont remember exact details anymore!! Now i would like to know if i damaged anything!!
Good to see you goin strong bro. Keep it up
Thanks buddy!! Been a little lost havent ya!?Quote:
Originally Posted by -KJ-
Todays workout goes as follows:
Friday 2/17:
Wide Grip Pull Down:
120x25
120x25
120x25
120x25
120x25
V-Bar Seated Low Rows:
150x25 wow my rear shoulder is on fiiiiiiiire!!
150x25
150x15,8,2
150x20,5
150x20,5
DB Hammer Curls:
20x25
30x15,10
40x10,10,5
20x25
30x25
40x15,10
20x25
30x25
40x25
Preacher Curls:
45x15, 65x11, 85x11, 105x11
105x11
85x11
65x15
45x20
SteM this is for you!! Sorry it took me a while to post the macro split.
Meal 1. 406 cal, 27p, 58c, 7f
Meal 2. 390 cal, 63p, 31c, 1f
Meal 3. 253 cal, 30p, 24c, 3f
Meal 4,5,6. 230 cal, 32p, 15c, 4 f
Meal 7. 180 cal, 45p, 0c, 3f
Meal 8. 170 cal, 23p, 0c, 8f
Totals 2089 cal, 284p, 158c, 34f
Meal 1 is pre and Meal 2 is post workout!!
Most likely after this post i will be lost till Monday, gone camping tomorrow, leaving at 1 am!! Diet is out the window this weekend, not counting but mostly will be protein with some carb source but definitely going to enjoy the weekend ;)
Have a good weekend everyone ;)
Yeah small bit pal. So much going on with my gf birthday and taking her away but eyes are still firmly on my goal but there are just a few speed bumps.Quote:
Originally Posted by Papiriqui
It happens but as long as you keep eyes on the proze is all good, coming back aint hard as long as you are still focused, and i know you are!! Welcome back buddy!!Quote:
Originally Posted by -KJ-
Welcome bak pap!! Hope u had fun :)
Just finished my workout, felt really good but i tell you my glutes are on fire from yesterdays leg workout.
Added a few exercises like leg press and lunges. Todays chest, shoulder, traps was awesome, exhausting, going back to heavy lifting feels great!!
yeh i finally got some straps yesterday.. lookn forward to tryin them out for shrugs.. think itll help me not pull with my arms.. need some trap development :)
Yeah they are good, i use them all the time, i actually have 4 pairs so i can swith them out every week for clean ones while the other gets cleaned. Now i need gloves which i havent used in probably 6 yrs, my straps when i do bench press they into my skin in the palm of my hand, actually hurts.Quote:
Originally Posted by --->>405<<---
So i need gloves for almost everything and straps for the rest, but im lazy as you already know so using gloves and having to take them of each time is a pian in the neck for me!
Just scanned through this thread and I want to start following... officially subscribed...
^^ This sounds freakin amazing.... I can't wait to get off my diet and try that sucka out!
^^ Again... sounds retarded good... can't wait to give these a try!
SteM for me is more psychological, hence the straps which i use at all time regardless if im pulling or not!Quote:
Originally Posted by SteM
^^ yeh was curious bout tat.. Straps to bench?? ;)
Ha ha, i was joking. Maybe;)
Yeah i have gotten so used to it that i use it for everything, at times i have taken them off and i feel naked!! I literally cannot lift any weights without them,!! I have to have them on!!Quote:
Originally Posted by --->>405<<---
Lol i know SteM, do i? ;) hahahaQuote:
Originally Posted by SteM
Just finished an extremely hard back/bicep workout!! Did 11 mins HIIT.
On another note my glutes are reaaaaaaaally sore!! I can barely sit down, those lunges killed me!!!
Just ate a whole chicken (no skin)!! Did not have time or energy last night to cook my food so all i had sofar was a protein shake in the morning, eating the chicken will hold me off till later to eat my tilapia and beef.
Man i am stuffed lol
Eat a whole chicken and you will be reminded lolQuote:
Originally Posted by --->>405<<---
Here you SteM & 405. Picture as requested a long time agoooo LOL.
alright pap ur coming along now dude! good work :)
:hello:
I just linked over from STem thread and looks like u r one of the truly dedicated members. Congrats! and hope u continued success!
Looking good pap.
Thanks GGR and Bikeral. Trying, you know how this game is LOL. One step at a time!!
no joke bro, motivation you have is a huge inspiration. start mine on Sunday.
Good to hear, just remember to look back and see results, it's a huge boost in motivation as you dont want to give up all the hard work you've achieved. Welcome to the forum and good luck!!
hey pap! :)