hey everyone just joined the site, looks great so far!
i have cerebral palsy (down my left side), I competed for the first time last year in 2 PCA shows. I thought I'd log my reverse diet leading into massing phase. My off season started in Oct 17, by Jan 18 I'd gained too quickly, going from 116-145lbs.
From then until March i got that down to 130.8. At that point my macros were:
Training day 221C, 147P, 42F
rest day 160C, 116P, 39F
cardio was 6x35mins liss plus 20min HIT
last check in after 6 weeks weighed 130.7
macros now constant at 325C, 164P, 47C
cardio is 1x30min LISS
bodys responding well. ill attach images of my last show and now
weighed in at 134.75 Tuesday, average 135.2. V tough day with food meals were a bit of a chore but got it all down. Hit push PM Tuesday, Managed to eventually progress my incline press. Shoulders weren't as successful however. Couldn't get the 15s up so thought I'd aim for 3x13 with 12.5s. Reps fell every set though.
Cable cross over 5kg x20, 15kg x20 35kg x10,10,10
DB shoulder press 7.5kg x3, 10kg x3 12.5kg x3, 13,12,9
Incline DB press 12.5kg x3, 15kg x3 17.5kg x11,11,11,11
Flat unilateral machine press 10kg x10,10,10,8
Machine side raise unplated x20,18,15
Unilateral machine side raise 10kg x10,8,8
Unilateral push down 7.5kg x12,12,10,10,8
Yesterday was a 6am pull session, all moves progressed, got my back really firing! I'll post some post workout shots in the next comment. Weight wise was a low at 130.5 pulling the average down to 133.9. Hugner yesterday wasn't an issue, am training normallkeeps my appetite high!
Cable pull over 7.5kg x20
A-bar pull form 12.5kg x4, 22.5kg x3 27.5kg x8,8,9,9
Unilateral pull down 17.5kg x7,6,7
Unilateral Cable row 27.5kg x10,10,10,10
Face pulls 22.5kg x12,12,12,12,12,12
Hyperextensions 10kg x13,13,13,13 DB
hammer curls 12.5kg x11,11,11,11,11