My New Start with Sxript!

[b-boy]

I will get a pic up today..
I also realized training 4 days in a row is not the way..For me anyways..
Back in the gym tomorrow, def gonna take 2 days off. My job is a physical one and my sleep is only ok..Recovery plays such a huge role in progress.

4 days in a row...damn
I follow this split
Mon- chest and triceps
Tue- back and biceps
Wed- off
Thurs- quads and hams
Fri- shoulders, traps, calves
Sat- off
Sun- off

This is maximum recovery for me, i can always add in days later on or work each body part twice a week if i need to, but I always start with this split and build upon it if needed.

 

[jplahm]

4 days in a row...damn
I follow this split
Mon- chest and triceps
Tue- back and biceps
Wed- off
Thurs- quads and hams
Fri- shoulders, traps, calves
Sat- off
Sun- off

This is maximum recovery for me, i can always add in days later on or work each body part twice a week if i need to, but I always start with this split and build upon it if needed.

Where are the sets and rep ranges at?
Pic otw tonight..

 

[b-boy]

Depends, I usually pyramid up in weight down in reps like 12,10,8,6. I tend to stay in the 6-12 reps range. Sets and volume is up to you and your recovery ability, just make sure to continually get stronger on each exercise in that rep range.

 

[jplahm]

253 here..I will get a actual front shot,just gotta get her to do it for me.

 

[jplahm]

Depends, I usually pyramid up in weight down in reps like 12,10,8,6. I tend to stay in the 6-12 reps range. Sets and volume is up to you and your recovery ability, just make sure to continually get stronger on each exercise in that rep range.

Thanks Brad!Did chest and tri's last night.

 

[b-boy]

253 here..I will get a actual front shot,just gotta get her to do it for me.

Buy a cheap little phone stand, set your timer for 5 sec delay and take a pic hands free

 

[jplahm]

Seeing this pic makes me realize I got a ton more to do!

 

[jplahm]

Here's my chest and tri's from Tues..

Smith Incline..
2 sets of 6
2 sets of 8
Machine Press..
1 set of 10
1 set of 8
1 set of 6
Machine Flye...
3 sets of 8
Assisted Dip WG..
2 sets of 10
Db sd laterals...
1 set of 20
1 set of 10
V bar pushdowns..
3 sets of 10
Overhead rope ext..
3 sets of 10
One arm RG cable ext..
2 sets of 13
Leg Raise.
2 sets of 13

 

[jplahm]

Back and bi's from Thursday..
Cg pulldowns..
3 sets of 10
Straight arm pushdowns (like pullover)
3 sets of 10
Assisted Chins..
3 sets of 8
Db rows..
2 sets of 8
Seated Rows..
2 sets of 10
Smith Deads..
2 sets of 8
Hypers..
2 setsof 8
Seated Machine Curls.
3 sets of 10
Rope Hammer Curls..
3 sets of 8
Straight bar cable curls..
2 sets of 10..

My weight was down a couple lbs..252
Work has been busy so I I trained Tues and Thursday,and I will train today and tomorrow.

Sxript supps have been smooth as butter..I stand by these guys..Everything seems to be on pointe.

My meals have been good,adding the variety to them..
Some days I'm starving some days I am pretty full..
But its chicken breast, salmon, ground chicken,turkey,eggs,egg whites,Faye 0% milkfat Greek yogurt,97% lean ground beef and protein powder..
Getting creative with my food . For example making some sauce with ground beef in the crockpot today..
My first meal was..
7 oz chicken breast
1/4 cup of cream of rice
1 tablespoon of almond butter

75 grams of protein from blended protein post workout .This will be after I train here in a bit..

 

[jplahm]

Here's my leg day...

Lying leg curl.
3 sets of 10
Seated leg curl..
1 set of 16
2 sets of 10
Adductor..
2 sets of 10
Abductor..
2 sets of 10
Leg ext..
1 set of 13
2 sets of 10
Smith Squats...
1 set of 5
2 sets of 8
Leg ext..
1 set of 10(the last set was part of a super set with smith squat)

My bodyweight was 252 again in the am
On a side note I had some Mexican last night along with a few beers .

 

[jplahm]

So I was 253 today..

I had 3 whole eggs and I cup of egg whites..
2 Ezekiel English muffins
1 tbs almond butter
Waited 1 hr and trained shoulders..

Seated db laterals..
3 sets of 12,10,10
Reverse flyes..
3 sets of 10
Ez bar front raise..
3 sets of 10
Db shoulder press.
3 sets of 8
Machine shoulder press(reverse)
2 sets of 10
Assisted dips.WG
3 sets of 10.
Machine crunch..
3 sets of 10

 

[jplahm]

I have not bought the phone stand yet..I will look when I go to Walmart..
But overall I feel great,and a few people have commented...Its a slow process but thing are moving forward..
I felt my appetite picking up and my workouts have been great..
I changed my split to btw..
My weight is literally just hanging about the same or even down a little..
What do we think about some mk677?

 

[b-boy]

I have not bought the phone stand yet..I will look when I go to Walmart..
But overall I feel great,and a few people have commented...Its a slow process but thing are moving forward..
I felt my appetite picking up and my workouts have been great..
I changed my split to btw..
My weight is literally just hanging about the same or even down a little..
What do we think about some mk677?

HELL NO! on the mk677, save a tiny bit more $$ and get some grey tops from prime hgh

 

[jplahm]

HELL NO! on the mk677, save a tiny bit more $$ and get some grey tops from prime hgh

Ok..all the confirmation I needed,thank you!

 

[jplahm]

Ok...I do have some updates for the week..And I did train, but I have been sick the last few days. I know with the way things are of course the # 1 question is. .."do you have Covid?'. With my little girl being back in school and her mom being a nurse,I say no it's just a cold The Dr. Also said its just a cold..no fever or serious symptoms.
I Missed several meals, but still staying the course with everything, besides I had to work also.
Small Setback

 

[jplahm]

I trained
Chest and tri's and back and bis..took yesterday off..and gonna get some legs in..
I have to admit was a little worried, but after feeling bad all week.i feel much better today.

 

[jplahm]

That cold of sinus infection was awful .Dealt with it a full week..Missed a few meals and a workout..Just felt bad and it slowed me down a food bit..
But back on and ready to terrorize the week.

 

[jplahm]

I suck at these when I get busy.We built a fence a work this week and the sun beat me up pretty good..
The good news is with all the sweating and dehydration I maintained 252 or so all week..
My meals were very basic but did get some variety in for my last meal each day.
On training days I did a extra shake post workout and no carbs and amino drink..
Trained chest and tri's on Tues and back and bis on Thurs..
Legs will be today and Shoulders tomm..

 

[jplahm]

A little embarrased, but I wanted to post an apology to Brad and Sxript!
I got sick and got my ass kicked at work for about a week.I let myself fall off with my journal..
I realize how not dedicated I have become..Still training and my eating has been off this last week...
I will re start on Monday..

 

[b-boy]

A little embarrased, but I wanted to post an apology to Brad and Sxript!
I got sick and got my ass kicked at work for about a week.I let myself fall off with my journal..
I realize how not dedicated I have become..Still training and my eating has been off this last week...
I will re start on Monday..

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