Anyone interested in a group fitness challenge?

[Som-Pong]

Better late than never eh

[Anastasios]

Log press 75 x 8
Pullups 3 x 20
Seated EZbar triceps 60x20
no biceps, will move biceps to bench day since they're exhausted after log press and pullups

[Anastasios]

I dont know how many training sessions I missed posting but last bench I got 140 x 8 and last night squats 180kg x 8.

Been super busy lately, I think I got up to working over 90 hours the past week.

Blood test next week and cycle start.

Whats your estimated 1RM for bbench and squat currently?

I don't know, for some reason even when I did like 145 for 7-8 I only got 165 as max. I need to find a way to peak properly on bench, and transfer my strength gains slowly to lower rep ranges. I should be good for 170 at least. Squat, now maybe 215-220 as is, it will go up pretty fast though as I haven't been training heavy for long now.

[Vutulaki]

5 plates on squat and 3 plates on bench is my dream, I prrobably wont achieve it but it gives me a reason to live

[Anastasios]

5 plates on squat and 3 plates on bench is my dream, I prrobably wont achieve it but it gives me a reason to live

You can do it naturally.

[Vutulaki]

:?:

5 plates on squat and 3 plates on bench is my dream, I prrobably wont achieve it but it gives me a reason to live

You can do it naturally.

You think so? well im going to try so we shall see

[Vutulaki]

Hey Anastasios explain the weight loss thing again so I dont have to look for it, im basically cutting carbs right down corrrect? obviously meeal prep and weighing rfood but I want to rread more about the carb thing Im likely insulin resistent or sensitive?

[Vutulaki]

Also Galt what was that workout you posted months ago? Im going to switch to that but cant find your post

[Som-Pong]

Shit, I can't remember. I've changed it up a bit but following the same idea. 5 days a week. Back, chest, shoulders, legs, arms. Looks like this right now.
6/5
Lat Pulldowns 3x8@50kg form focus, slow eccentric movement
Lateral Raises [email protected]
Deadlifts 3x5@100kg FORM check, ass out, shoulders back
Bent Over Rows 5x5@60kg head up, no movement
Low Rope Row 5x15@40kg super
OHP 3x5@30kg slow and controlled
Low Row [email protected] feet behind plate
Seated Row 3x11@40kg lean forward
Front Cableraises 3x12@5kg
Lat Prayer 3x15@45kg super
Dumbbell Bench Rows 3x15@10kg super

7/5 Chest and Triceps
Tricep Dips Chest Focus [email protected]
Bench Press [email protected], 3x5@60kg
Tight Tricep Pushdowns with pauses at reps 12, 8, 6, 4. 1x30@10kg, 1x30@15kg, 1x30@20kg
Seated Chest Press 1x10, 2x8 @55kg
Cable Triceps Extensions 3x12@10kg
Incline Dumbbell Press 3x8@20kg
Wide Chest Press 3x10@45kg
Standing Tricep Extensions [email protected] + drop sets
Flyes 3x15@10kg + drop sets

9/6
Face Pulls 3x12@15kg lower weight. above head, slow, focus on 2 rear shoulder muscles
OH Press [email protected] slow eccentric
Lateral Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]
Seated Shoulder Press 1x11 2x10, 1x8@35kg slow eccentric, fast rise
Front Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]. Ran out of time

10/5
Squats [email protected] tight stance, no caving, as low as possible
Split Squats [email protected]
Romanian Dumbbell [email protected]
Leg Curls 3x12@50kg
Leg Extensions 3x12@50kg

11/5
Chin Ups 1x6, 1x5, 1x4.5
Tricep Dips 3x10@5kg
EZ Bar Curls 5 second eccentric 1x12@20kg, 2x12@15kg
Skullcrushers 3x15@20kg
Preacher Curls 3x20@20kg
Tight Tricep Pushdowns 3x30@20kg pauses at 12, 8, 6, and 4
Incline Dumbbell Curls [email protected]+drop sets
Standing Tricep Extensions [email protected] + drop sets

[Diet Butcher]

Hey Anastasios explain the weight loss thing again so I dont have to look for it, im basically cutting carbs right down corrrect? obviously meeal prep and weighing rfood but I want to rread more about the carb thing Im likely insulin resistent or sensitive?

I just found this article bookmarked in my browser, This insulin/glycemic index stuff was confusing me for ages.

https://drbeckyfitness.com/insulin-resi ... ight-gain/