peeperjj- Журнал, 23 дек 19

Параметры Пользователя peeperjj | < Предыдущая Запись |Следующий >

Our gym days are all messed up lately. Went to the gym yesterday for back and chest day. Since I only gained 1.5# of muscle in 5 months I decided I’m doing it wrong. My book says 4-6 and 8-10 reps. I’ve been doing 6-8. Decided to drop some weight and do 8-10. Sure feeling it this morning! My chest it so dang tight and sore.

Bench 65. Normal or down 10
Military 45. Normal
Incline 45 Down 20

My last bench is sometimes 75 for just 2-4 reps. I was able to get 10 reps of almost every set of these exercises. Side lat raises was 6-8 still with 8# rather than 4-8 with 10#.

I feel like I’ve lost strength. Had a snickers right after to stop the breakdown. Had lunch before to fuel the workout. Dinner was high protein about 4 hours after and a shake 3 hours after that. Normally lunch would be 4-6 hrs before, dinner an hour after and shake 2 hours after dinner.

Просмотреть Диетический Календарь, 23 декабря 2019:

1873 ккал

Жир: 96,11г | Белк: 124,61г | Углев: 144,27г. Завтрак: Russell Stover Dark Chocolate Pecan Delight. Обед: Kraft 2% Milk American Cheese Singles, Mission Carb Balance Soft Taco Flour Tortillas, Oscar Mayer 95% Fat Free White Oven Roasted Turkey Cold Cuts, Lay's Wavy Original Potato Chips. Ужин: Old El Paso Crunchy Taco Shells, Great Value Sharp Cheddar Cheese, Ground Elk Meat (Cooked, Pan-Broiled) . Перекус/Другое: Nestle Baby Ruth Bar, Premier Nutrition High Protein Shake - Caramel, Sonic Lo-Cal Diet Cherry Limeade (RT 44), Sonic Mozzarella Sticks. подробнее ...

1548 ккал

Упражнение: Apple Health - 24 часа. подробнее ...

19 Сторонников Поддержка

Комментария

Hope it works but I am reading that genetics can be a factor when it comes to muscle. So you may just be the lean type. Any family members that you can sneak peak at to see if they pack on muscle mass?

23 дек 19 написано членом: liv001

My uncle has lots of muscle and he’s my size. BUT he’s a mechanic so lifts heavy stuff all day every day. Most are heavier and round :/. Based on my bone measurements it says I could compete if at max muscle max lol. I’m doubting that calculator now.

23 дек 19 написано членом: peeperjj

It didn’t take into consideration that I’m post menopausal. I think lacking hormones and not being able to take any means lower muscle mass for me unfortunately.

23 дек 19 написано членом: peeperjj

Peeperjj welcome to the club. You’re (as well as me) what they call a hard gainer. You need to push volume. Every set should go to failure, to the point you can’t push it anymore. These last few reps are when we start to build muscle. Also to keep the muscles fatigued by keeping your rest periods on spot. Straight sets should not exceed 60 second rest between sets. 2 minutes on completed super sets and if you’re doing iso sets then 90 seconds between sets. The number of reps are not as important as feeling the burn and working each set to failure. If it takes 12 reps so be it. 💪💪

23 дек 19 написано членом: Mike531

Also a pre-workout drink contain caffeine will help you push through that loss of energy feeling.

23 дек 19 написано членом: Mike531

I have an amino/bcaa drink and I think it has caffeine. I’ll have to double check. I’ve quit caffeine except morning coffee. Too many headaches from pop and the pop I like the best is caffeine free. 😢

23 дек 19 написано членом: peeperjj

Thanks for the advice!

23 дек 19 написано членом: peeperjj

Hopefully your new strategy will help. I can feel a bit discouraged myself. It’s good to re-evaluate our level of effort and don’t forget nutrition. Calories are the one thing I know I’ve got enough of 🙃 You are already pretty lean so you may need to eat more.

23 дек 19 написано членом: CrashtestDawnie

The 5 rep range seems to be highly recommended for strength gains. but it really depends on how long you've been on a plateau and how your diet is going, and if you are losing weight, even 5 pounds, you could expect your lifts to go down unless you take a break from dieting or a one week rest period from lifting.

23 дек 19 написано членом: jsagen

Peererjj also try mixing up your routine every 4 weeks. It helps prevent boredom and keeps the muscles guessing on what’s next.

23 дек 19 написано членом: Mike531

I’m at a surplus most days. 100-400 generally 200ish. We have to change the routine around because our machines at the gym have been taken. Once every few months we work on different machines just to change it up ;).

23 дек 19 написано членом: peeperjj

I'm just sitting here impressed. Cheering. Carry on...keep scrolling. :)

23 дек 19 написано членом: binkytexas

Thanks binky!

23 дек 19 написано членом: peeperjj


	Оставить свой Комментарий Вы должны войти, чтобы оставить комментарий. Нажмите здесь, чтобы войти.

peeperjj-Изменение Веса

Просмотреть Полную Историю

peeperjj- Журнал, 23 дек 19

Оставить свой Комментарий

peeperjj-Изменение Веса