Just did some chest and triceps. 3x20 - Decline Push Ups (Equal to Incline Bench) 3x12 - Decline Diamond Push Ups 3x15 - Regular Push Ups 3x12 - Wide Grip Push Ups 3x35 - Tricep Dips
Last night around 12:30AM, I did a **** ton of push ups. Different kinds, and dips. I did Dive Bomb, Decline, Wide Grip, Diamond, Regular, a bunch of times, different sets, mostly to fail. I didn't want to go outside and be cold to work out. Just got done right now doing back and biceps. Did x10 Regular Pulls Ups x7 Wide Grip Pull Ups x6 Chin Ups Went out to weight room after this (Pull up bar is in bathroom lol) Did, 3x7x3 21s on Curl Bar 50lbs 4x10 - T Bar Rows 80lbs, last set was 105lbs. 3x10 - Bent Over Rows - 75lbs 3x15x3 10lb Dumbbell Workout - Consist of Alternating Curls, Sync Curls and Alternating Hammer Curls - Done at a fast pace. 3x10 Dumbbell Rows - 45lbs (Actually use the 45lb weight no dumbbells here) 2x10 Upright Row 50lbs 3x20 - Delt Extensions - Front and Side Together 2x75 - Olympic Bar Shrugs 100lbs 1x50 - Olympic Bar Shrugs 100lbs (My Forearms were absolutely killing me, Im not even sure I made myself sore here)
Calorie estimations on treadmills are usually bull****. I would just estimate around 100 calories per mile. And if you just want to lose weight and be skinny, sign up for a marathon. How does your diet look? That's the most important factor here for losing weight. And does your "2x75" mean 75 reps? How does that benefit you at all? That's not even a good rep range for muscular endurance or strength. Throw in some deadlifts or some real lifts to replace the million reps of shrugs. You'll get more growth in your traps from 3 sets of 8-10 for deadlifts.
I know they are BS but it still makes me feel good and its easy to report Plus, for my weight, height and time running etc. Ive used many calorie calculators and most come in at about 750 + I run on an incline so thats also why the calorie count is so high. If I run for 6 miles, I've probably burned 900 or calories actually. Im trying to get in shape, will bulk when I get back down to 12% BF. This is my diet, ¾ cup Egg Whites ½ cup Oats 1 tbsp Almond Butter 1 Multivitamin 1 Digestive Enzyme 5g Creatine Cal 320, Fat 11, Car 30, Pro 26 9:00 AM - Early Lunch 6 oz 96% Lean Ground Beef ¼ cup brown rice (dry weight) 1 cup Broccoli 1 EFA/Fish Oil Cal 420, Fat 11, Car 42, Pro 41 12:00 PM Snack ¼ Soy Nuts 5 oz Greek Yogurt (w/ cinnamon) 1000mg Vitamin C Cal 230, Fat 5, Car 18, Pro 28 3:30 PM Late Lunch 6 oz Chicken Breast ¼ cup Quinoa (dry weight) Asparagus 1 EFA/Fish Oil Cal 360, Fat 4, Car 34, Pro 43 6:30 PM Dinner 4 oz Fish (salmon, tilapia, tuna) Large Salad w/ Balsamic Vinegar Cal 170, Fat 4, Car 8, Pro 24 10:00 PM Pre-Bedtime Snack 1 scoop Casein Protein 1 tsp Glutamine Cal 120, Fat 1, Car 3, Pro 24 Totals Cal 1620, Fat 36, Car 135, Pro 186 Fat 20%, Car 33%, Pro 46% I hate deadlifts. Thats why I dont do them. Considering Im trying to lose weight, I wont ever get growth in my traps no matter what I do. And I haven't worked out in awhile, been sick. Totally ****ing sucks.
Yea so, I have bronchitis or something like that. Im taking steroids and antibiotics to treat it. So Im out for the next week but Im happy where I am at the moment. It's nice that the body burns lots more calories when sick to fight off the infection.
I've managed to keep my weight around 175 since I stopped running. Shits just tough right now. But I want to get back on this ASAP. Maybe tomorrow.
