Wednesday March 12 2025
@domestic-supply.com
Wednesday was my first day back at the gym, i kept it at 1 set of 12 and 1 set of 10, typically i do 3 sets each movement, figured that would cut the volume down decently.
I will say surprisingly i felt extremely strong like i could lift the roof off the gym, now i controlled myself with the weight, mainly because i did not want to risk injury potential mt first day back.
All in all it went great, pump was excellent, all my movements felt great overall. I also got my meals prepped the day before, we are back in business so far.
12&10 are the reps and sets being 2 total sets the numbers that follow are in lbs for the weight for my sets.
Pull Day/Cardio
Lat Pull-Down 12,10(180,200)
Seated Cable Row 12,10(200,220)
Pull-Ups 10,10 ( done at bodyweight)
Smith Machine Row 12,10(195,245)
Reverse Hyper 12,10 ( at bodyweight)
Reverse Pec Dec 12,10(145,155)
Cable Face Pulls 12,10 (100,110)
Smith Machine Shurgs 12,10(225,235)
Alternating DB Curl 12,10(35,40)
Cable Curl 12,10(100,110)
Forearm Wrist Curl/Flexion 12,10(35,40)
Wrist Curl 12,10(35,40)
Cable Reverse Curl 12,10(60,65)
Cardio
Duration 20 minutes
Speed 3.4
Incline 2.5
Miles 1.12
Calories burned 107
Total Calories 3,390
Total Carbs 194g
Total Protein 193g
Total Fat 198.5
Total Sugar 4g
Total Fiber 26g
Supplements
Husk Fiber 1 tablespoon a day
N2Guard 7 caps a day
Vitamin D 15,000IU a day
Just to give everyone an idea how much 80/20 beef I cooked on Tuesday lol.
@domestic-supply.com
Wednesday was my first day back at the gym, i kept it at 1 set of 12 and 1 set of 10, typically i do 3 sets each movement, figured that would cut the volume down decently.
I will say surprisingly i felt extremely strong like i could lift the roof off the gym, now i controlled myself with the weight, mainly because i did not want to risk injury potential mt first day back.
All in all it went great, pump was excellent, all my movements felt great overall. I also got my meals prepped the day before, we are back in business so far.
12&10 are the reps and sets being 2 total sets the numbers that follow are in lbs for the weight for my sets.
Pull Day/Cardio
Lat Pull-Down 12,10(180,200)
Seated Cable Row 12,10(200,220)
Pull-Ups 10,10 ( done at bodyweight)
Smith Machine Row 12,10(195,245)
Reverse Hyper 12,10 ( at bodyweight)
Reverse Pec Dec 12,10(145,155)
Cable Face Pulls 12,10 (100,110)
Smith Machine Shurgs 12,10(225,235)
Alternating DB Curl 12,10(35,40)
Cable Curl 12,10(100,110)
Forearm Wrist Curl/Flexion 12,10(35,40)
Wrist Curl 12,10(35,40)
Cable Reverse Curl 12,10(60,65)
Cardio
Duration 20 minutes
Speed 3.4
Incline 2.5
Miles 1.12
Calories burned 107
Total Calories 3,390
Total Carbs 194g
Total Protein 193g
Total Fat 198.5
Total Sugar 4g
Total Fiber 26g
Supplements
Husk Fiber 1 tablespoon a day
N2Guard 7 caps a day
Vitamin D 15,000IU a day
Just to give everyone an idea how much 80/20 beef I cooked on Tuesday lol.
