This marks the third week of my push/pull split. I have been making slow and steady gains in strength across the board on all exercises. The minimalist nature of it allows me to put full effort into all of my exercises. My push workouts are hands down my favorite of all time. I have reduced my first move from 4 work sets to 3 work sets and kept the second move at 4 sets. I considered the DB incline press the main muscle builder and wanted to allow a little more energy for that. Although, the barbell bench is still of prime importance to me. I also plan on switching chin-ups with DB rows, so heavy chin-ups will be my main move and DB rows will be my main accessory. DB rows remind me more of a DB incline press and I don’t think going too heavy feels all that good or effective. Chin-ups are easier to add weight as well, by just putting weight between your feet or wearing a weight belt. I also changed shrugs and cable rows out for T-bar rows and standing lat preachers. Biceps are still the same. If I have time at the end of the pull workout (or any energy left for that matter) I will add in shrugs one day and rear delts on the other.
I will admit though these workouts as simple as they look can be very draining. I even bonked out at the end of my push workout yesterday doing DB skullcrushers. Meaning I couldn’t even lift the 20’s for reps haha. I have also been running at least a mile before each session. I missed one day of working because I stayed up to watch the election, but it was just a cardio day, so it wasn’t a huge deal.
My diet has averaged 2500 calories this week with 287g Carbs / 77g Fat / 172g Protein. These are shear estimations with lots of potential error factored in. The way I have been eating recently has been pretty relaxed. My main focus is body recomposition with mainly muscle gain. What this means is my goal is to gain muscle, but if I notice I start getting fat then I will scale back a couple of days to drop some fat and water and then resume normal eating. Pretty effective way to eat. I have noticed though I have lacked control over my appetite at times. For example, put any dip such as cream cheese / hummus / salsa / sour cream and I will devour it in seconds with no regard. Especially hummus. I’m not sure what my deal is with that stuff, but I have zero self-control when it is around. Pizza is the same way and recently sweets have been going down in similar fashion. I can think my girlfriend Sarah for some of these issues ;). Don’t really mind at the moment though. Muscle gains occur mainly through eating enough food, so as long as I get my 4 lifting days spread throughout the week then I’m sure a large percentage is going to muscle.