Elvia1023
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My diet has been relaxed for this break so I am not really concerned with macros each meal or as a whole in the day. When I was training yesterday I noticed my sweat smelt really badly of ammonia. That means your body is using amino acids for fuel and is obviously something we want to avoid. As a result I have decided to make sure I have carbs pre workout and I will also add 30g HBCD's whilst training. I have rice packs that contain 80g carbs so had one of those with steak for my pre workout meal today. As a result no ammonia smell and I will continue with the same intra nutrition.
Tonight I trained back and bi-ceps for about 2 hours. A good mixture of reps and techniques and I had an amazing session. I won't write it all down but will mention some details. When I train arms I often perform many supersets and lot's of random movements so it's hard to write it down in it's entirety anyway.
For back I often start with rear delts and that included reverse pec deck and seated machine high rows. I kept the weight on the high rows to just 2 x 15kg plates a side but done higher reps and pauses on every one. I do a lot of partial range of motion reps for reverse pec deck as it targets the rear delts very effectively. I will use a heavy weight for the partials then lower and do full rom reps to finish off. I still have issues with pulldowns and my bi-cep tendons so done a variety of low-moderate weight sets and also some assisted pull ups for the same reason. Lot's of standing unilateral cable rows pulling from high and low and squeezing the lats hard on every rep (went fairly heavy). Heavy weight machine rows going up to 4 plates a side. That machine is very heavy so 4 plates feels more like 6 on other machines so the reps were very low. 2 sets of seated cable rows holding in the contracted position for 10 seconds and on the 2nd set holding in the stretched position. Then I done 2 plate a side shrugs focusing on form.
Tonight I done more volume for bi-ceps than usual. A good variety of movements. The main one was incline bench hanging ez bar curls. I started with standing cable curls. I also done some concentration hammer and standard curls. Some heavy weight db hammer curls. Very heavy weight partial rom db curls. Reverse curls for 2 sets spaced apart. For forearms I done the above but also a number of sets using the gorilla grip machine. I went up to 50kg for high reps on that and it's great for grip strength. It's also known as the Bruce Lee Grip Machine. Then 2 sets of barbell twists supersetted with hanging from a bar to failure. I finished with about 10-15 mins of back, leg and hip stretches.
I did feel a bit crap before training and my sex drive has lowered a lot but that's no surprise being off everything. I am going to stay off until I get my new supply and I will probably start straightaway as I am eager I have lost some fullness but still lean due to the higher volume training so things are good. Post workout I had a massive bowl of special k with milk. I might cook a steak now with pan fried cashew nuts in spices.
Tonight I trained back and bi-ceps for about 2 hours. A good mixture of reps and techniques and I had an amazing session. I won't write it all down but will mention some details. When I train arms I often perform many supersets and lot's of random movements so it's hard to write it down in it's entirety anyway.
For back I often start with rear delts and that included reverse pec deck and seated machine high rows. I kept the weight on the high rows to just 2 x 15kg plates a side but done higher reps and pauses on every one. I do a lot of partial range of motion reps for reverse pec deck as it targets the rear delts very effectively. I will use a heavy weight for the partials then lower and do full rom reps to finish off. I still have issues with pulldowns and my bi-cep tendons so done a variety of low-moderate weight sets and also some assisted pull ups for the same reason. Lot's of standing unilateral cable rows pulling from high and low and squeezing the lats hard on every rep (went fairly heavy). Heavy weight machine rows going up to 4 plates a side. That machine is very heavy so 4 plates feels more like 6 on other machines so the reps were very low. 2 sets of seated cable rows holding in the contracted position for 10 seconds and on the 2nd set holding in the stretched position. Then I done 2 plate a side shrugs focusing on form.
Tonight I done more volume for bi-ceps than usual. A good variety of movements. The main one was incline bench hanging ez bar curls. I started with standing cable curls. I also done some concentration hammer and standard curls. Some heavy weight db hammer curls. Very heavy weight partial rom db curls. Reverse curls for 2 sets spaced apart. For forearms I done the above but also a number of sets using the gorilla grip machine. I went up to 50kg for high reps on that and it's great for grip strength. It's also known as the Bruce Lee Grip Machine. Then 2 sets of barbell twists supersetted with hanging from a bar to failure. I finished with about 10-15 mins of back, leg and hip stretches.
I did feel a bit crap before training and my sex drive has lowered a lot but that's no surprise being off everything. I am going to stay off until I get my new supply and I will probably start straightaway as I am eager I have lost some fullness but still lean due to the higher volume training so things are good. Post workout I had a massive bowl of special k with milk. I might cook a steak now with pan fried cashew nuts in spices.
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