03 Jun Tucker Loken – Week 3 – Cheat day difficulties

Here’s a quick little note to self – if you’re going to have a big cheat day, get your workout in BEFORE you cheat.

This week was a deload so I went lighter on my hypertrophy work as well. I figured doing sets of 15-20 and squeezing each time to really flush blood into the muscle would be a sinch…. It was, but it was a pain in the butt when you’re still full from the days exploits.

As I’ve been coming back from my overtraining spell I’ve been slowly ramping up the intensity of the workouts. Since I wasn’t pushing crazy hard during the sessions, my appetite wasn’t very intense either. My appetite came back though and I was ready to put down everything I saw. Long story short I went out and got some Chinese food and slammed that down, and then after each meal I was still having cravings so I had a bunch of captain crunch cereal (don’t ask why it’s even in my house) and top ramen. It reminded me of being 10 years old again so that was nice….

My body wasn’t used to all the influx of food, specifically bad food, and my digestion suffered. I finally got to the gym for a late night workout and was still bloated. All I can say is I’m glad it wasn’t a serious leg day! Either way the pump was pretty amazing, but I won’t be repeating that experiment any time soon.

Warm up –

bird dogs, planks on a ball, McGill crunches

Seated calf raises – 3×25,20,15

standing calf raises – 3×25,20,15

Pec flies (light) 4×20

BB biceps curls – 3 sets of 24’s (8 low range, 8 high range, 8 full range)

DB hammer curls with a squeeze at the top – 3×20,15,12

Cable high pulley curls with slow eccentric – 3×20,15,12

BB triceps ext 3×20,15,12

Triceps rope push down with squeeze at contraction 3×20,15,12

Single arm cable kickbacks with slow eccentric – 3×20,15,12

Incline DB curls superset with incline DB skull crushers 3×15

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Tucker Loken

Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

Latest posts by Tucker Loken (see all)

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