TweetStarted out having a great day today. Great workout and everything. Mid afternoon I had to deal with some dramatic 'ex issues'. Anyway pissed me off made me sour and consumed a bunch of time and I missed a meal.

Anyway, leg workout was really good today. Started wearing knee wraps for about the first time in my life today.... me likey. If you're looking at my leg curls and saying "what the fuck" heres a little history on my hamstrings. I've always felt I was prone to injury in my hammies... especially my right one. When I was younger and first started lifting I would very frequently get an almost tearing like sensation in my upper calf/ lower hammy when doing leg curls. When I would run a lot for sports and in the military every single time I would try to sprint at more than 75% effort, no matter how much I had warmed up, I would pull my right hamstring and be out of commission for a couple of weeks. So right before I went on this recent three week rest/ light workout period I started feeling both of those start to come on. I still feel like it is lingering so I am really treading lightly on those leg curls. I would rather get a little bit done and not injure myself than put myself out of commission.



Rumble roll/ air squats/ stretch


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Squats

135 x 12

185 x 12

225 x 12

255 x 10

275 x 8


Smith machine lunges

1 x warm up

135 x 12 each leg

155 x 10

175 x 8


Hack squats

1 pps x 20

2 pps x 15

3 pps x 12

4 pps x 10

5 pps x 7


Lying leg curls

2 x warm ups

80 x 12

90 x 10

100 x 8 ----> drop set to 50 x 12


HS horizontal calf

1 x warm up

3 pps x 20

5 pps x 15

5 pps x 15

6 pps x 10

6 pps x 8



Meal 1: 6 whole eggs, 2 tbs coconut oil

Meal 2: 100 gm whey, 2 'kind' bars (36 carbs)

Pre- 2 scoops NO Xplode

Intra- 140 vitargo, 25 whey

Meal 3- Creatine, Glutamine, 16 oz steak, 2 tbs coconut oil

Meal 4 (Cheat)- 1/2 pound double cheeseburger, some fries, 2 cookies, diet coke.... I planned on having a bit more to make up for the deficit but after the issues with my ex I literally felt so amped up and nauseous.... totally ruined enjoying my cheat meal

Meal 5- Smart Gainer shake (75 protein, 120 carbs, 900 cals)

TweetLove that cheat diet.

TweetDammit! Accidentally erased all my workout and diet data! FML! I really don't feel like retyping all that right now. Killer back Workout today and I followed the diet guns laid out for me to a T.

Tweet

Originally Posted by gusto77

Dammit! Accidentally erased all my workout and diet data! FML! I really don't feel like retyping all that right now. Killer back Workout today and I followed the diet guns laid out for me to a T.

Dam I hear ya

Tweet

Originally Posted by gusto77

Dammit! Accidentally erased all my workout and diet data! FML! I really don't feel like retyping all that right now. Killer back Workout today and I followed the diet guns laid out for me to a T.

I know you are working it to a T. The picture shows, keep it up. I will be there cheering for you!
~Trixie~

TweetYesterday-

Good day, great workout then on the way home from the gym someone slammed into the back of my truck. Half my creatine/ glutamine drink went everywhere. My truck not too bad/ his car totaled. Anyway I was at the scene for about 2 hours so it kinda ruined my evening plans for eating cooking, and cleaning.


Rotator/ delt/ trap warm ups


Seated barbell press

3 x warm ups

225 x 6

205 x 9

185 x 11

135 x 13


Heavy side laterals

20s x 20

45a x 12

55s x 9

60s x 6 -----> drop set 30s x 12


Reverse pec deck

100 x 15

160 x 15

205 x 15

235 x 8

205 x 13


Barbell shrugs

135 x 15

225 x 12

275 x 10

315 x 8

355 x 6


Triceps workout done relatively fast...90 sec or less rest

Cable press-downs

3 x warm ups

120 x 20

140 x 20

160 x 20

180 x 10

200 x 10


Dumbbell Incline skull crushers

35s x 15

45s x 10 <---- slightly too heavy feeling.... Wanted to hit 12 or more reps

40s x 13

40s x 11

40s x 11



Meal 1- smart gainer shake

Meal 2- 16 oz chicken with BBQ, 2 tbs coconut oil

Meal 3- 16 oz chicken with BBQ, 1 Krispy Kreme donut.... Yup I caved

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

Meal 4 (post)- 16 oz steak with a1, 2 tbs coconut oil

Meal 5- 100 gm whey, 2 slices Ezekiel bread with 2 tbs almond butter



Today-


Giant sets done really fast but I'd be lying if I said I wasn't feeling it today. Brutal back pumps ensued during the fricken warm up rounds. Anyway got it done.


Rumble roll/ light stretch


3 x warm up rounds


Leg curls GS

70 x 10

80 x 10

90 x 10

100 x 10


Stiff legged deadlift GS

185 x 8

185 x 8

205 x 8

205 x 8


Smith machine lunge GS

115 x 8

135 x 8

135 x 8

155 x 8


Smith machine squat GS

115 x 6

135 x 6

135 x 6

155 x 6


Lying leg curls

70 x 10

90 x 10

110 x 10

120 x 10

130 x 10

140 x 10


Seated calf raises

70 x 15

90 x 15

110 x 13

130 x 12

150 x 9


Calf raises on hack machine

2 pps x 15

3 pps x 15

4 pps x 15



Meal 1- Smart gainer shake

Meal 2- 16 oz chicken, salmon/ avocado sushi roll

Pre- 2 scoops NO Xplode

Intra- 150 vitargo, 25 whey

Meal 3 (post)- creatine glutamine, 16 oz steak, 2 tbs coconut oil

Meal 4 (cheat)- Pizza, ice cream cone

Meal 5- 6 eggs, 2 tbs coconut oil

Meal 6- 1 1/2 cup egg whites, 2 tbs coconut oil

TweetMeal 1: 100 gm whey, 2 tbs coconut oil

Meal 2: Steak and cheese omelet and pancakes

Meal 3: 16oz steak with A1, 2 tbs coconut oil

Meal 4: 8 eggs, bagel with 2 tbs almond butter

Meal 5: 16 oz chicken with bbq, 2 tbs coconut oil

Meal 6: 1 1/2 cup egg whites, 2 slices Ezekiel bread with 2 tbs almond butter

Tweetaddendum to my diet for today...... Just got offered a chocolate covered butterfinger ice cream cone. I ate that shit.

Tweet

Originally Posted by gusto77

addendum to my diet for today...... Just got offered a chocolate covered butterfinger ice cream cone. I ate that shit.

I would have ate the box.

TweetMeal 1: 100 gm whey, 2 tbs coconut oil

Meal 2: 8 eggs with potatoes and ketchup

Meal 3: 16 oz steak, loaded baked Potato, salad, 1 dinner roll

Meal 4: smart gainer shake

Meal 5: 16 oz chicken with BBQ, 2 tbs coconut oil

TweetAddendum...

Will get my sixth meal in today: 8 oz steak and 4 whole eggs with A1

Was briefly considering throwing in some EQ starting tomorrow at 600 mgs a week and running that through my 10 week bulker coming up to help with my appetite. Im worried about my BP and hematocrit though. Its already slightly high and after christmas Ill be running 1gm test, 500 NPP, and Dbol and worried the EQ might be a bit much for me.

TweetKilled it


Rotator/ delt/ trap warm ups


Incline dumbbell press

3 x warm ups

100s x 15

110s x 12

120s x 12

130s x 10


Incline dumbbell fly

40s x 15

60s x 12

75s x 10


Decline HS press

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 6..., slightly too heavy

3 pps + 25s x 10

3 pps + 25s x 9


Cable crossovers

30 x 15

40 x 15

50 x 15

60 x 15

70 x 15

80 x 10 ----> drop set 40 x 15


Incline dumbbell curls

2 x warm ups

25s x 20

35s x 15

45s x 10


One arm dumbbell preachers

35 x 15

35 x 14

35 x 13

Dumbbell/ hammer curl burnouts

20s x 35

20s x 29




Meal 1- smart gainer shake

Meal 2- 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 3- 16 oz chicken with BBQ sauce, 2 tbs coconut oil

Meal 4- 16 oz chicken with BBQ, loafer baked potato, 1 dinner roll

Pre- 2 scoops no Xplode

Intra- 70 vitargo, 25 whey

Meal 5 (Post)- 6 eggs, 2 tbs coconut oil

Meal 6- 1 1/2 cup egg whites, 2 slices Ezekiel bread with 2 tbs almond butter

TweetYou should be fine on 600'mg eq if ur worried 400 works fine alos