It's been a minute since the last training update, so here's what I've been up to! Today was my first leg day after a 470x5 deadlift rep PR 3 days ago, so it was mostly power and speed work.
My program today was: 4x4 Back Squats @ 75% (345 lbs, second set shown) 3x8 Front Squats @ 225 lbs (swipe to see 3rd set) 4x8 Box Jumps @ 42" Unilateral Leg Press 2x12 Bulgarian Split Squats 2x12 Hanging Ab Raises 4x16 (last two sets with lateral rotation)
Following the new routine from #muscleforlifefitness for focusing on triceps today was triceps workout A. Which consisted of triceps dips, triceps presses and skullcrushers. A lot of these are new so PRs are not a big deal to me right now. Still working on finding my upper limits which i did with the triceps press at 70 for 8 reps. I had done skullcrushers before but my max was 5 reps at 80 lbs so i should have gone lower. Bottomed out on the last set at 50lbs for 8 reps. My triceps are still feeling it. Workout: Triceps dip: 4 warmup sets then 3 working sets of 4-6 reps (swipe for pic) i have a dip belt and added more weight each set, still looking for my 4 rep.
Triceps press: Set 1 - 10 reps at 50 Set 2 - 10 reps at 60 Set 3 - 8 reps at 70
The last set (in the video) my grip wasn't quite right. Skullcrusher: Set 1 - 7 reps at 70 Set 2 - 6 reps at 70 Set 3 - 8 reps at 50
Definitely different doing things in the 8 to 10 rep range but definitely feeling it.
Workout went well today for being sick last week. I’m coming back with close stance squats. Lol. My hips can’t take the wide stance. I feel like I’m strong in this position. Got a cool rep pr 235x4. Still need to work on squats but with some minor tweaks in the hole I think I could made them look better. I then did accessories after. I love doing accessories man. It’s fun as shit. Now I’m hungry.
Down 8lbs 🔥 time to kick things up a notch! Next week 1/2 marathon training begins! Now that I’ve finally broke through my plateau, I know the weight should start dropping much quicker. Side note: I cannot believe that in 135 days I will be standing up in front 120 friends and family members, a pastor and God, and express my love and admiration for my best friend. This is starting to become so surreal. #cardio#gymlife#exercise#sweatingforthewedding#futuremrs#crunchfitness#weightlossjourney
TBT 😳😝 - - - - This picture was taken roughly about 2 years ago, the very first day I got my gym membership. I remember this moment so vividly thinking to myself "I'm going to do this !! I wanna look back to this picture in a couple of years and absolutely shock myself of the transformation I've achieved." When I first started, I had very little knowledge about working out & absolutely nothing about nutrition... Now here we are 28 lbs later 🤙🏾 My best advice to you reading this is; Do your research. Educate yourself. Trust me I wish I would of started a lot sooner that would of made things a lot easier.