Just about to hit the 12 week out mark now and starting to see some more drastic visual changes in fat reduction which is great. Had a massive weight drop over night for some reason from 219 – 215lbs so I’ll re-assess tomorrow which is a HIGH day anyway but Justin may bump it up even more (heres hoping lol).
Havn’t felt the least bit hungry which is probably due to been so busy daily…apart from working as a full time PT, having 2 kids etc I am also trying to sell commercial solar energy to businesses, so putting as much of my little spare time into that as I can also.
Feeling pretty good in terms of energy and strength is still on the rise with training which I’m very happy about…Still focusing on progressively overloading key lifts BUT with no BS form…I’m just not built for heaving and swing weight if that makes sense.
LEGS(1 of 3 rotations) today looked like this:
Leg extensions 1RPx12-15
Lying DB leg curl 1RPx12-15
Wide Leg presses 2×5-20
Narrow Hip Hack 2×10-12
Single Leg Press 6×4
BB RDL 2×10-12
Seated Calves 1RPx15-20
Skipped biceps today so I will add to PUSH tomorrow…
No changes in gear or diet much really.
MED days are 280P 180C 44F
LOW days are 280P 90C 54F
HIGH days 220P 725F 0F + cheat last meal (which is growing week to week)