As you may have seen in my past logs I haven't posted my training as much as I used to. I have been using my log time to write more to educate and inspire. This doesn't mean I have stopped training. I am now back up to 4 solid sessions per week and have dropped from 297 to 281. While other things have failed to keep my diet on track my last blood work results did the trick. I am NOT toting a cooler but (yet) but have made simple changes that have always worked for me. These include.
1. Weight myself everyday. - accountability
2. Drink more fluids
3. Drop sugar except 1-2 items per day
4. Just eat until I am full
5. Get 30g protein per meal
This would be what I would define a normal lat day for me now. Not high or low volume. Most of the mid cycle lat training looks like this.
* This is like a pullover facing the cable machine. The ball puts my wrists in a great position to target the lats. I decided to do this first to stretch my lower back and lats out.
- 5 warm up sets of 10
- 6 works sets of 10-12 reps (to failure)
* 4 work sets of 6-8 (sloppy & heavy)
"sometimes you need to bang hard and heavy - if not for anything else than the love of it - being a full time pussy is never an option"
- 4 work sets 10-15 (to failure)
* 3 sets 12 facing machines