8 Week Comp - shaunc7

[ozzyboy]

Awesome work. Consistency is there and sessions are all structured well. If fatigue is starting to creep in..usually means your right on the edge of recovery. The volume you have across the week is pretty high especially with all the shoulder work repeated so just be careful you’re not overdoing it there. You don’t need to smash lats every sesh to grow. Macros look good. Just keep an eye on recovery cause if soreness starts affecting performance pull a bit of volume back or take an easier session. You're doing great.

 

[shaunc7]

Awesome work. Consistency is there and sessions are all structured well. If fatigue is starting to creep in..usually means your right on the edge of recovery. The volume you have across the week is pretty high especially with all the shoulder work repeated so just be careful you’re not overdoing it there. You don’t need to smash lats every sesh to grow. Macros look good. Just keep an eye on recovery cause if soreness starts affecting performance pull a bit of volume back or take an easier session. You're doing great.

Cheer dude, I appreciate the feedback.
My right shoulder is starting to give me a bit of grief, so I might easy off the shoulders for a bit. It's so hard to grow my shoulder and my calves. They just don't want to play the game.
I need to change my programming soon.
Thanks again

 

[shaunc7]

Hey all.
Was suppose do legs, but I wanted to train with the missus, so just done her workout.
So leg will have to be tomorrow.

Todays workout is as follows:
Ball slams 3x8 warmup.
Single arm chest press 3x8
Seated row underhand grip 3x8
Zotterman curls 4x12
Db tricep ext 4x12
Rear delt flies 4x12

Then some stretching. Shit my joints are tight.

Food macros
P170
C610
F45

 

[CBH]

Was suppose do legs, but I wanted to train with the missus, so just done her workout.
So leg will have to be tomorrow.

I’d swap out legs to do that workout every day she’s got a great plan

 

[shaunc7]

I’d swap out legs to do that workout every day she’s got a great plan

Hahahah nice! She does have a good coach.
I don't mind leg days, just sucks two days after.

 

[shaunc7]

Hey all.
Todays workout is as follows:

BB squats 3x4
Seated ham curls 2x12, 1x8
Leg ext 3x12
45 leg press 2x25, 1x20
Back ext 3x12
Hip adduction machine 3x15
Standing calf raise 3x15
Tib raise 3xamrap

Food macros
P170
C610
F45

 

[shaunc7]

Hey all.

Todays workout is as follows:
Donkey calf raise 4x15
Glute kickback machine 3x15
Db atg reverse lunge 3x15
Hib adduction machine 3x15
Rdls 3x8
Seated ham curls 3x10
Back ext 3x15

Food macros
P170
C670
F45
Slight bump in carbs, 60g daily to see if I can add some more tissue.

Blood pressure a little elevated this week. Hopefully it drop down next week. Otherwise I might have to look into why. My resting heart rate in a good spot though.
129/74 BMP 52

 

[shaunc7]

Hey all.
Today workout is as follows:

Weighted pull-ups 5x5
Seated thumbs up lat raise 3x15
Chest supported lat raise 3x13
Neutral grip seated row 3x12
Chest supported row 3x9
Flat machine chest press 3x8
Low incline db press 3x12
Mag grip lat pulldown 3x12
Db lat raise 1x20, 1x15, 1x10

Food macros:
P170
C670
F45

 

[shaunc7]

Hey all.

Had a workout with the missus today, only a short leg Killa, before heading out for the night.

Worked up to a heavy 2rm BB squat.
Leg ext machine 3x12
Atg reverse lunge 3x15
Calf raise 3x14
Tib amrap
Back ext 3x15
Leg press machine 3x15

Food macros
P170
C670
F45

Ate a burger and fries when we went out, but I don't think it's going to break the bank. Back on track tomorrow.

 

[ozzyboy]

Ate a burger and fries when we went out, but I don't think it's going to break the bank. Back on track tomorrow.

Nah it won't

 

[seventies voodoojuice]

Hey all.

Had a workout with the missus today, only a short leg Killa, before heading out for the night.

Worked up to a heavy 2rm BB squat.
Leg ext machine 3x12
Atg reverse lunge 3x15
Calf raise 3x14
Tib amrap
Back ext 3x15
Leg press machine 3x15

Food macros
P170
C670
F45

Ate a burger and fries when we went out, but I don't think it's going to break the bank. Back on track tomorrow.

I eat that shit too often.lol

 

[shaunc7]

I eat that shit too often.lol

It's soo good!! I could eat it all the time too.

 

[shaunc7]

Hey all.
Todays workout is as follows:

Single arm lat raise 3x12
Seated Y raise 3x12
High incline db shoulder press 2x8, 1x12
Lat raise machine 3x12
Face pulls 3x15
One arm preacher curl 3x8
Tricep rope pulldown 3x12


Food macros
P170
C670
F45

 

[seventies voodoojuice]

Hey all.
Todays workout is as follows:

Single arm lat raise 3x12
Seated Y raise 3x12
High incline db shoulder press 2x8, 1x12
Lat raise machine 3x12
Face pulls 3x15
One arm preacher curl 3x8
Tricep rope pulldown 3x12


Food macros
P170
C670
F45

Very nice,say like Borat.lol.
I'm just dumb sometimes!

 

[shaunc7]

Very nice,say like Borat.lol.
I'm just dumb sometimes!

 

[shaunc7]

Hey all.
Today workout is as follows:

Single leg lying ham curls 2x8, 1x12
Leg ext 2x10, 1x15
BB back squat 3x8
45 leg press 1x20, 1x15, 1x10
Back ext 3x15
Hip adduction machine 3x15
Standing calf raise 3x20

Food macros
P170
C670
F45

I do usually struggle to get my food in but over the last few days, I've had to force the meals in. Not the nicest, but better than, starving in a cut.

 

[shaunc7]

Hey all.
Todays workout is as follows:

Single arm lat raise 3x12
Seated front raise 3x12
High incline db press 2x8, 1x12
Single arm shoulder press machine 2x10
Face pulls 3x15
Lat raise machine 3x20
Single arm preacher curl 3x8
Tricep rope push down 3x15
Single arm overhead tri extension 3x15
Ezy bar cable bicep curls 3x15

Food macros
P170
C670
F45

 

[Binnie]

Hey brother, not sure if you’ve mentioned it previously but just curious as to what your diet consists of as you have a pretty good macro split that you seem to be hitting very consistently!