[benjaminolsson1999gmail-com]

Hey guys sorry for the lack of updates currently fighting the flu trying to recover and get back ASAP. See you in a bit

[benjaminolsson1999gmail-com]

Weight tday 74.7

Full body D

Db rdl 40×8
V squat 20×8
Leg extensions 50×7
Seated calf raise 25×6

Seated bb shoulder press 40×9
Db bench 16×18
Smith JM press 10×10

T bar row 30×16
Unilateral cable lat row 10×13

Cable Y raise 5×17
Hammer curls 7,5×19
Cable oh extensions 20×21

Weight drop a little, i suspect its just minor fluctuations since yday was one of my highest calorie days this week. Will monitor closely over the next coming days and assess whether a bump in calories is necessary or not

[benjaminolsson1999gmail-com]

22/10/15

Restday today

Weight 75.6

Feeling excited going in to the sesh tomorrow, it Will be the last of the rotations used. Let’s rest up and recover til tomorrow

[benjaminolsson1999gmail-com]

22/10/14

New high tday, 76,8. Keeping food constant at around 3.5k cals, trying to keep eating schedule constant so there won’t be any fluctuations in weight. Pretty good session today as well;

Full body C:

Smith deadstop ohp 15×7
Chest press machine 20×5
Db Tricep press 20×8

Smith BOR 25×7
Machine unilateral lat rows 60×5

Inc bench db Y raises 4×13
Seated db bicep curl w/ elbow support 10×12
Unilateral Tricep pushdown 20×8

Lying leg curls 21,25×15
Unilateral leg press 0x10
Leg extensions 40×15
Smith Calf raises 20×15

[benjaminolsson1999gmail-com]

Sry for No update yesterday guys.

2022/10/13 yday

Weight 75,2

Restday as needed, only went for a small jog last night. I know it is counterproductive in terms of weight gain and recovery, but it is something I really enjoy out of a mental perspective and I make sure to not go way too intense.

[benjaminolsson1999gmail-com]

22/10/12 Wednesday

weight tday still 75,8, I’m just under 3.5k cals a day at the moment, if weight does not move up in the coming days then I will bump up the calories. For now I will keep it as it is since I see no reason to up calories if weight is still progressing upwards.

Full body B:

SLDL 100×5
Smith Squat 25×2 (misjudged weight by a long shot, will be corrected next time)
Leg extensions 45×9
Calf raises on leg press 50×13

Db ohp 14×16
Chest press machine 43×15
Assisted tricep dips 43×13

Trap low row 30×10
Unilateral lat low row 21,25×13

Db laterals 6×13
Db preacher curls 7×20
Db extensions 6×11

[benjaminolsson1999gmail-com]

22/10/11 Tuesday

weight tday 75,8.

No lifting tday only light cardio

[benjaminolsson1999gmail-com]

Just came home from my first workout. Here’s how it went;

2022/10/10 Monday Heavy Upper/Light Lower

(everything in kgs)

Machine OHP 25,5×7
Low incline smith 17,5×7
Cg smith press 22,5×4

Cable upper back row 55×7
1 arm lat pulldown 20×5

Unilateral cable lateral 11,75×4
Cable bicep curl 35×8
Tricep pushdown 47,5×9

Lying leg curl 20×15
Leg press 20×15
Leg extension 35×15
Calf raise 15×15

Good session all in all, missed some rep targets on cg smith press and cable laterals. Will come back next week and smash those numbers.

[benjaminolsson1999gmail-com]

Sorry, the title is supposed to say difference not differensen.

[benjaminolsson1999gmail-com]

 

Thank you for the very thorough answer. Will follow your advice 🙏🙏

[benjaminolsson1999gmail-com]

To clarify, my main question is: am I putting myself to any meaningful disadvantage performance wise or in my ability to gain muscle by not having any protein pre workout?

[benjaminolsson1999gmail-com]

Adjust* in the last sentence

[benjaminolsson1999gmail-com]

Hi Kuba, what are your thoughts on stims such as caffeine and certain nootropics effecting your ability to get into an parasympathetic state postworkout?

[benjaminolsson1999gmail-com]

Thanks a lot russ, so there’s no place in an u/l work for lets say metabolic work, it should all be progressive overload? And any intensity techniques or just straight sets? Thanks a lot mate.

[benjaminolsson1999gmail-com]

Sorry for double posting. Writing this on my phone