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Good Morning Fellas,
This weekend has been a good one so far! My strength continues to climb and I continue to progress. On Thursday 08/27 I had a great chest day and Friday 08/28 a killer back day.
My trainer and I have been pushing harder on going up in weight and also pushing the intensity a bit more as well and I feel like my body has been handling it really well. Not to say that I wasnt being pushed before because I definitely was but we both felt that I could start pushing harder as long as my recovery was good and my recovery has been great.
It's funny cause around the same time that we decided to up the weight and intensity I was just starting not to get quite as sore as I usually would from our workouts so I think the timing is perfect!
Sleep has still been great no changes there. Got a solid 9 hours last night.
Yesterday Saturday 08/29 I took a rest day and just laid low all day. Really gave my body time to rest and relax. Usually Saturdays are leg day but I will be doing legs on Monday instead this week and its good ol' shoulders & biceps today Sunday 08/30.
My mental is still great and steady. Staying positive and determined. I do notice that I tend to be a little bit hard on myself when I take rest days because I'm constantly telling myself that I should be doing something. That's something that I am trying to work on because I know that rest days are much needed especially with how hard I am training.
It may be just placebo but I swear I actually notice I look bigger the day after I take a rest day. It’s weird because in my head im thinking "I'm not going to the gym so now I am a day behind on getting bigger" (which I know that's just me beating myself up) but then when I look in the mirror the next day I swear I look bigger but like I said that could totally just be a placebo or something.
Physically I am feeling strong, healthy and ready to get back in the gym today and kill my shoulders and biceps. My recovery has been great overall but I am extra ready from the rest day I took yesterday!
My diet has been pretty dialed in as well. I am not so good at getting in my greens so I do a daily greens supplement every night which helps with that.
4:00am:
50g protein shake (transparent labs)
way to early for me to eat but i like to get in some protein first thing in the morning after I wake up.
Meal 1:
8.50 Oz egg whites
2 whole hard boiled eggs
4 Rice Cakes
1 apple
2tbsp of peanut butter
Meal 2:
8.8oz jasmine rice
7 Oz tuna
1 apple
2tbsp peanut butter
Meal 3: (immediate post-workout)
12oz grapes
50g grass-fed whey isolate protein (TL)
40g karbolyn
post-workout drink (TL)
Meal 4: (post-workout meal)
10oz sweet potato
5oz chicken
1tbsp peanut butter
Meal 5:
8.8oz jasmine rice
5oz tuna
1tbsp peanut butter
Meal 6: (before bed)
50g grass-fed whey isolate protein (TL)
Daily greens supergreens powder (huel)
This weekend has been a good one so far! My strength continues to climb and I continue to progress. On Thursday 08/27 I had a great chest day and Friday 08/28 a killer back day.
My trainer and I have been pushing harder on going up in weight and also pushing the intensity a bit more as well and I feel like my body has been handling it really well. Not to say that I wasnt being pushed before because I definitely was but we both felt that I could start pushing harder as long as my recovery was good and my recovery has been great.
It's funny cause around the same time that we decided to up the weight and intensity I was just starting not to get quite as sore as I usually would from our workouts so I think the timing is perfect!
Sleep has still been great no changes there. Got a solid 9 hours last night.
Yesterday Saturday 08/29 I took a rest day and just laid low all day. Really gave my body time to rest and relax. Usually Saturdays are leg day but I will be doing legs on Monday instead this week and its good ol' shoulders & biceps today Sunday 08/30.
My mental is still great and steady. Staying positive and determined. I do notice that I tend to be a little bit hard on myself when I take rest days because I'm constantly telling myself that I should be doing something. That's something that I am trying to work on because I know that rest days are much needed especially with how hard I am training.
It may be just placebo but I swear I actually notice I look bigger the day after I take a rest day. It’s weird because in my head im thinking "I'm not going to the gym so now I am a day behind on getting bigger" (which I know that's just me beating myself up) but then when I look in the mirror the next day I swear I look bigger but like I said that could totally just be a placebo or something.
Physically I am feeling strong, healthy and ready to get back in the gym today and kill my shoulders and biceps. My recovery has been great overall but I am extra ready from the rest day I took yesterday!
My diet has been pretty dialed in as well. I am not so good at getting in my greens so I do a daily greens supplement every night which helps with that.
4:00am:
50g protein shake (transparent labs)
way to early for me to eat but i like to get in some protein first thing in the morning after I wake up.
Meal 1:
8.50 Oz egg whites
2 whole hard boiled eggs
4 Rice Cakes
1 apple
2tbsp of peanut butter
Meal 2:
8.8oz jasmine rice
7 Oz tuna
1 apple
2tbsp peanut butter
Meal 3: (immediate post-workout)
12oz grapes
50g grass-fed whey isolate protein (TL)
40g karbolyn
post-workout drink (TL)
Meal 4: (post-workout meal)
10oz sweet potato
5oz chicken
1tbsp peanut butter
Meal 5:
8.8oz jasmine rice
5oz tuna
1tbsp peanut butter
Meal 6: (before bed)
50g grass-fed whey isolate protein (TL)
Daily greens supergreens powder (huel)
