Back on PPL as of yesterday for a change.
3.5weeks into cruise now and holding weight about 223lbs (I peaked at about 225-226lbs end of the rebound)
DB pullover 1 load 1 back off
Hammer Strength pulldown 1 load 1 back off
BB RDL (paused) 1 load 1 back off – this kicked my ass having not done any since pre comp 2-3 months now.
Chest Supported Row 1 load 1 back off
Prone Incline Bench 1 arm DB Row 1 load 1 back off
1 arm Plate loaded row standing 1 RP
Cable rear delts 1 load 1 back off
BB Shrug 1 load 1 back off
Preacher curl machine 1 load 1 back off
EZY cable curl 1 RP
Load is 6-10 reps
Back Off is 10-15 reps
Brilliant session. I ramped up the weight set by set until I hit failure for the first load set instead of keeping the reps low during the ramp sets I need a little more volume to grow from recent experience so sub max sets help me. Traditionally I would do lower rep feeder sets before finding my “work weight” for the loading sets.
Diet has been steady and only 1 HIGH day seems to be keeping me full enough and we should be able to maximise insulin sensitivity before we blast again, by keeping fewer of these in.