Average morning weight – 183lbs
- Su- Cardio
- M- Chest
- T- Back
- W- Legs and Abs
- R- Shoulders
- F- Arms
- Sa- Cardio and Abs
Still going strong with the Bro split. The only progress I made with strength came with on shoulder press for 110×5 reps, Close-Grip Bench Press 145×8 and DB lunges with 50lbs in each hand for 4 x 7. Modest increases in strength still going up as I lose body fat. Nothing groundbreaking, but I’ll take it. Cardio has been 4 miles on the weekend and 1 mile on lifting days. As for Abs found an insane new move that is modification of a reverse crunch, but also works the obliques and TVA. Very hard and I usually do 3-4 x 6-8 reps. I then finish off with some basic frog crunches. Basically only two moves, but I feel like that’s all I need.
Another slight change I made this week was slighly lower volume and one less exercise than I’ve been doing. The funny thing is I decreased the total volume, but increased the total weight I was using, which obviously helps boost strength while cutting fat. My carbs havent been that high, so I’m trying not to go all out on volume.
I may have to abadon dips (one of my favorite exercises) due to a sternum pain. I think I did it trying to use too much weight and now everytime I do dips, I get this strain in my sternum (inner chest area) and it greatly limits my strength and endurance on the exercise. I’m going to lay off for a few weeks and hopefully it will correct itself in time.
Sunday – Thursday – Calories 1800; Carbs 150 grams; Protein 160 grams; Fat 40 grams
Friday and Saturday – Calories 2400; Carbs 200 grams; Protein 160 grams; Fat 50 grams + Alcohol calories
Made a few changes to my diet this week. I moved breakfast back to 9:40 am (I used to eat it around 9:00 am) so it was closer to the time I lift weights. I usually just sip on coffee to limit any hunger I may get in the early morning. I also took some carbs out of lunch and moved them to dinner. Main reason is because if I eat too much during the day I get tired, so I moved some of this food to nightime, which helps with sleep.
I may introduce a carb refeed at some point during this week. I’m not sure what day, but if I get really hungry one day then I’ll probably just do it then. Carbs would be well over 300 on that day.