Hey everyone! Whats going on? I hope you all had an awesome day. Another Tuesday in the books. Wednesdays on tap, time to LOCK and LOAD and make it a good on!
I entitled this post “DOMS” to signify Delayed Onset Muscle Soreness. This is a pretty popular word in the bodybuilding community. It basically means that your targeted muscle group feels great post workout. As time progresses though, the soreness begins to amplify until it really hits home. Well, my legs are singing the Doms right now. (See what I did right there?? Blues, Doms. LOL) After my second period at school I went to get up from my desk and BAM my legs just stopped. Since then, I have been just muscling through the soreness . I’m sure all of us out there have suffered from a good case of DOMS here or there.
A big reason for the delayed onset muscle soreness is due to the “microcycles” I have incorporated into my weightlifting routine. For example, last week I performed all high weight, low rep sets for each body part. I went no where above 5 reps per set. As my muscles adjusted to that rep range, this week I switched the cycle to 12-15 reps per set. Yooowzahs. Talk about muscle confusion. If you guys have never tried microcycling before in the gym, you should give it a shot. I like doing 1 week of 12-15 reps/1 week 9-11 reps/1 week 6-8 reps/ and finally 1 week 3-5 reps before starting over. This is a great chance to keep your body guessing and growing 🙂
This morning I hit chest and triceps with Deload of my 5/3/1 program and 12-15 microcycle armed and ready
5/3/1 Training Weight 250
55% 5 Reps 135
65% 5 Reps 165
75% 5 Reps 185
Bench 175(15) 180(12 Rest Pause 3) 185(12 RP 3)
Incline Dumbbell 50(15)x3
Incline Cable Flyes 30(15) 40(15) 50(15)
Tricep Rope Pushdowns 100 Pin (15) 110 Pin (15)x2
Dumbbell Overhead Tricep Extension 45(15) 50(15) 55(15)
Cable Lying Tricep Ext 60 Pin (15) 70 Pin (15) 80 Pin (15)
Band Pushdowns 3×25
Dips Bodyweight (15)x3
OUCH! High Reps is ROUGH!
Fueling my ailing muscles, I ran out to my car in between classes to chomp down this delishiousness! 3 OZ Shredded Chicken (all I had left LOL) 2 OZ Chicken Tenderlions 6OZ Sweet Potato with ASPARAGUS and leafy spinach.
To cap off the night, I filled my last bit of protein and fat requirement by throwing together this little delight
Omlet style! 2 Whole Eggs, 1 handful leafy spinach, 1 cup broccoli all cooked in 1 TBSP Coconut oil! Love it!
How’d your day go today?
Keep in mind guys, We’re heading to the top! This is our time! Can’t Stop, Won’t Quit! Win each day! WHOSE WITH ME!