Morning Weight – 186lbs average
- Sun – Push
- Mon – Pull
- Tuesday – Legs
- Wed – Push
- Thurs – Pull
- Friday – Cardio
- Sat – Push
Found a new pyramid scheme which is awesome for increasing strength. I’ve used it on DB shoulder press and Lat Pulldowns and it worked for both exercises. I was stalling on 60lb Db’s for 5 reps on shoulder press and using this pyramid moved me to 60’s DB’s for 8 reps. Not too bad. Haven’t used it on Bench yet, but I’m hoping the magic continues. Here is a sample below of how it works:
Set 1 – 55% of top set – 135 warmup for 8 reps
Set 2 – 75% of top set (205) so 155 -160 lbs for 8 reps
Set 3 – TOP SET this is where you go for it 205 for 5 reps (increase this each workout)
Set 4 – Back off set 90% of heavy load 185lbs for 8 reps
Set 5 – 50-75% reduction of top work set – 15 reps (135)
Set 1 – 140lbs – 8 reps
Set 2 – 160 – 8 reps
Set 3 – 220 for 5 reps
Set 4 – 200 for 8 reps
Set 5 – 140 for 15 reps
This workout features way more “warming up” and only a couple of work sets, but there is much benefit to doing this. One is when you hit top strength set, you strength is at an all time high to break plateaus. Second is instead of doing 5 heavy sets, you only really do 2, so the rest of the workout you have more energy and strength. I plan to use this on all my main exercises to try to keep the strength gains coming.
I’ve also been doing a ton more volume here recently. The extra food I’ve been eating has me feeling really good in the gym and I feel like I can handle the extra volume pretty easily. I havent been doing a set plan in the gym, but basically just doing 3 exercises per body part for 8-15 reps and hitting muscles twice a week. Recovery has been at an all time high.
Started the reverse diet this week. My calories hit around 2500 calories most days and 2800 towards the weekends. A small jump in the scale of two pounds, but it fluctuates. I plan to increase this to 2700 consistently for the upcoming week. Macros were around 285 carbs; 62 fat; 180 protein. I plan to bump this to 320 carbs; 62 fat; 180 protein. May up the protein slightly, because it makes getting in calories easier.
I’ve also learned about a really interesting amino acid called glycine. Its in small amounts in most lean protein sources, but its very high in some whey powders, red meat, and gelatin or jello. The benefits are numerous, but basically its anti-inflammatory, promotes insulin health, glucose control and prevents a lot of negative diseases. Most people should shoot for 10-15 grams a day and I probably already get in around 10 grams each day, but I purchased glycine powder from bodybuilding to get the last 5 grams as I feel like supplementing will be easier than eating a ton of jello. 😉 Apparently though a lot lean muscle meats have a lot of inflammatory amino acids, specifically methionine, that get too high in proportion to glycine. If you eat a low protein diet this is also a way to ensure that inflammation begins to rise. Glycine seems to be the regulator to balance this inflammation out. I eat a pretty high protein diet with a lot of muscle meats, so I definitely want to give glycine a try.
Food additions: Nature Valley granola bars to increase my carbs a little bit, I also made a potato salad with white potatoes, greek yogurt, corn and blackbeans. Pretty much amazing.