Sun 6/15
Rolled traps, did neck and shoulder stretches

Warmup row- 500m 1:41
Ohp- 45x5x2 75x3 95x2 105x2 115x5x2 115x4 (4:30, 5, 5:15)
6 rounds x5 90s-
Bench 135x5x6
Cable rows 135x5x6
4 rounds x12 60s rest-
Ez skull crushers 40x12x4
Ez curls 55x12x4
Planks- rkc x23 x23 x23 L/R x60 x50 x45

Things felt good. Gonna move to su/m/w/f schedule since that's where I'm at now after getting back from a funeral on the east coast.

Played 3 games of 2v2 and 3v3 after lifting, won 1 lost 2. Played really well in the first game, think I went 3-4 from 3 and and 2-4 from 2. Got destroyed down low by this one kid who had an inch or two on me but at least 75lbs in pure muscle, we switched on D and shut them down after the adjustment. Other two games we added a 3rd guy who was slightly too selfish for his skill and wasn't knocking down shots. Happy with my play and very happy with my energy, wasn't dead tired after any of the games

Tue 6/17
Couch stretches, rolled quads and hamstrings

Squat- 45x5x2 135x3 185x3 205x3x10 90s rest
Rdl- 45x10 95x10x3 90s rest
Cable pull throughs- 85x10x3 90s rest
Slgb- 15x3 90s rest
Planks- rkc x23 x22 L//R x50 x40

Finally woke up early enough to play bball with aejones and crew at unlv. Used that as my warmup and lifted right after

OK so I work out my legs once a week, **** squats I rly don't like em. I assume "rolling" them helps with not being sore as hell the day or two after? Cause I die for like 3 days after working legs.

Also legit number of chin ups and curls like 3 posts ago. I've never tried to max pull ups or super set them, but I assume I would either struggle with 5x5 on the 4th and 5th reps or not finish. Would prolly be fine with like 3 min breaks in between tho.

And I think we have the same build? 6'0 ~170, no scale in the house, so 25x12 for curls is a bundle imo.

Not being a bitch and doing some leg work 3 times a week is a good way to make your legs impervious to soreness.

lol I know. . So fat and lazy tho.

He's rolling because his quads are really tight, as are his hip flexors, all of which is contributing to anterior pelvic tilt and problems in his squat.

Rolling has never done much if anything for my soreness, but YMMV.

Yea just suck it up and do more squats/DLs. Like Nathan said, the foam rolling doesn't do much for preventing soreness, but it definitely feels a lot better while I'm squatting. Yes, similar builds, I'm 5'10/11 ish, 170 right now. Gonna try and bulk up again in a couple months and get to ~185

I would die to be 185. I mean I would feel huge at that weight. Like good huge.

And that's good to know about rolling, always just assumed it was a good way to not be sore.

Also DL=? Something lunge?

DL= deadlifts

Thu 6/19
Rolled traps
Warmup row- 500m 1:41
Bench- 45x5x2 135x3 155x2 165x5 165x4x2 (4:30, 5, 5:15) 135 x9 x6 x5 (90s)
6 rounds x5 90s rest-
Ohp 90x5x6
Chin-ups 5x4 4x1 3x1
4 rounds x12 60s rest-
Db skull crushers 15x12x4
Db curls 25x12x3 10x1
Planks- rkc x23 x24 x22 L/R x45 x40 x35

Sat 6/21
Couch stretches, rolled quads and hamstrings

Warmup row- 500m 1:47
Deadlift- 155x5 225x2 255x2 275x5 (4:15)
Squat- 45x10 135x3 185x5x8 (90s rest)
Kb swings- 45x20x2 14x1
Slgb- 15x1

Felt super lethargic at the end, wanted to go shoot around so saved energy for that.

Sun 6/22
Rolled traps

Ohp- 45x5x2 75x2 95x2 105x2 115x5 115x4x2 (4:15, 4:30, 5:30)
6 rounds x5 90s rest-
Bench 140x5x6
Cable rows 135x5x6
4 rounds x12 60s rest-
Ez skull crushers 40x12x4
Ez curls 60x12x4
Planks- rkc x23 x23 x23 x21 R/L x65 x55 x45 x40

Not to derail your log dubby, but I assume you take protein in a drink or bar or some type?

General thoughts on optimal times to add protein? I take like 3/4ths of a scoop like 1hr before working out then same thing directly after. I know that's less than I should but I just hate the taste to much.

Also general optimal things to eat while trying to add weight? Nathan?

I don't mind the derail at all, not too much interesting stuff going on in here anyway. I used to use syntha 6 chocolate, it was delicious but a little costly and you don't get that much protein for how many calories you're taking in. Since I started cutting a little bit I changed to gold standard chocolate. It doesn't taste as good, but you get more protein and fewer calories. If you're bulking and don't mind spending a few $ more, I'd definitely recommend syntha 6. I take 1-2 scoops of PP usually within an hour or two of lifting, depending on how much protein I'm gonna eat in my post-workout meal.





I also tried quest bars recently, I'd recommend chocolate peanut butter, chocolate brownie, peanut butter supreme, and chocolate chip cookie dough, obv depends on your tastes tho

The stuff I have, purchased at a non gnc type of store, looks somewhat like the 2nd one there. I remember reading somewhere that you should take protein like 5 times a day?

And the only thing that you named off that I would even think of eating was the cookie dough stuff. I am a huge food nit.

If they included eating regular meals as taking protein then sure, otherwise that's pretty excessive. I think the consensus around here is to try to get 1-1.5 grams of protein/ lb of lean body mass. So as long as you're getting a decent amount of protein in your regular meals, you won't ever need more than 1 or 2 shakes in a day. I'd suggest tracking your protein intake from your food and once you have a good idea of what you're getting on a daily basis/get better at estimating how much protein you're getting from certain foods you eat, you'll be able to know how much extra protein you should be adding from powder/shakes/bars/etc.

Quest bars have a bunch of different flavors, check out their website if you're interested, very tasty imo.

oh dude, I eat horrible. As in literally like 5 different meals in total.

Unfortunately not joking, 100% of the time when we go out to eat I get a cheeseburger. Unless it's an Italian place then it's a pizza... I assume I get almost no protein at all. But I def could stand to see what exactly is in that stuff.

I think I would be like 400 lbs if I drank or drank soda.

On something else I take daily gummy vitamins, I have no idea if these things help at all. Any suggestions of vitamin intake?

Also played some Halo 3 last night. Had a blast.

Time to diversify your food range, way too nitty. There's so much delicious food out there, you gotta try some new stuff. I'm not even just speaking from a protein perspective, obv burgers and pizza taste good, but you have to expand your taste buds at some point, it's a waste to only eat the same things over and over imo. If you're going for high protein and low calories, give lean meats like chicken breasts and fish a try. Just order like chicken parm or a basic salmon dish next time you're out, those are both pretty mild and could lead you into giving other chk/fish dishes a try.

I take a multivitamin, idk much about it but I assumed I was deficient in some vitamins I was getting from food so decided to take that. It won't give you any protein, but it's probably good for you to keep taking.

I gotta find my halo disc, Travis is staying with me for another 2 weeks so we should get some games in once I locate it. I think Nathan and maybe Skye would like to join too

Oh god I'm so bad but it's still been real fun playing.

And yeah I take vitamins but it's just cause you gotta have to be healthy. But the gummy ones I have are rly tasty.

Wed 6/25
Couch stretches, rolled quads and hamstrings

Warmup row- 500m 1:42
Squat- 45x5x2 135x3 185x2 210x3x10 (90s rest)
Rdl- 45x10 95x10x3 (90s)
Cable pull throughs- 85x10x3 (90s)
Slgb- 15x3 (90s)
Planks- rkc x24 x23 L/R x50 x45

Fri 6/27
Rolled traps

Warmup row- 500m 1:41
Bench- 45x5x2 135x3 155x2 165x5x3 (4:30, 5, 5:30)
6 rounds x5 90s rest-
Ohp 90x5x6
Chin-ups 5x5 4x1
4 rounds x12 60s rest-
Db skull crushers 17.5x12x4
Db curls 22.5x12x4
Planks- rkc x24 x24 x23 L/R x60 x50 x45

Sun 6/29
Couch stretches, rolled quads and hamstrings

Warmup row- 500m 1:42
Deadlift- 155x5 225x2 272x2 285x5 (5:00)
Squat- 45x5 135x3 185x5x8 (90s rest)
Kb swings- 45x20x3 (2:00 rest)
Slgb- 15x3 (90s)
Planks- rkc x23 x23 L/R x60 x50 push-ups x30 x25

DL and squats felt good. I've probably been eating a little more which I'm sure makes things feel easier.

Mon 6/30
Rolled traps

Warmup row- 500m 1:43
Ohp- 45x5x2 75x3 95x2 105x2 115x5x2 115x4 (4:30, 5, 5:30)
6 rounds x5 90s rest-
Bench 140x5x6
Cable rows 135x5x6
4 rounds x12 60s rest-
Ez skull crushers 50x12x2 50x11 50x10
Ez curls 60x12x4
Planks- rkc x23 x23 L/R x60 x50

Getting time to add weight to the bench and cable row superset?

Yea, moving up bench next time. I was using the wider cable row handle (not the really wide one, the one you suggested I think) and for whatever reason I wasn't very good at targeting my back muscles and ended up using a lot of shoulder while doing them. I changed back to the narrow grip one today and it was easier to keep my shoulders down and focus on squeezing my back. Gonna continue to use that handle and move up next week as well

Wed 7/2
Couch stretches, rolled traps, quads and hamstrings

Warmup row- 500m 1:43
Squat- 45x5x2 135x2 185x2 215x10x3 (90s)
Rdl- 45x10 105x10x3 (90s)
Cable pull throughs- 85x10x3 (90s)
Slgb- 15x3 (90s)
Planks- rkc x60 x50 x45 L/R x25 x25 x24 push-ups x30 x30 x25