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Originally Posted by gusto77

I'm Wake up every morning these days pretty much feeling like Jell-O, run down, and like shit. So I guess I'm right where I need to be just under two weeks out ha ha. Very good back workout today. Sweated my ass off in the gym and no idea why. Really hope I'm not getting.... Not even gonna say it.


AM


40 min fasting cardio


PM

SM bent rows

4 x warm ups

225 x 8

245 x 8

265 x 8

265 x 8ish


Seated cable rows

Did 2 feeler sets on these because normally I do them without a forward stretching movement and pumping motion. Today was exactly that. Not sure how I feel about this method overall. Lot less feeling of contraction in my lats than my typical method.

130 x 12

145 x 12

160 x 12

160 x 12


Single hand cable rows

1 x feeler set

70 x 8

70 x 8

85 x 8

85 x 8


EZ bar pull overs

1 x warm up

75 x 10

85 x 10

95 x 10


Wide grip assisted chins (1-2 sec squeeze each rep)

1 x warm up

(60) x 8

(50) x 8

(40) x 8

(30) x 8----> (80) x 8


Stretchers

100 x 12

100 x 12

115 x 12


Hyper extensions

BW x 27

BW x 27

BW x 25


Incline leg raises

3 x 20



Meal 1: 16 oz egg whites and 1tbs coconut oil

Meal 2: 10 oz lean ground turkey and 8 oz sweet potato

Meal 3: 10 oz lean ground turkey

Meal 4: protein cakes with SF syrup and SF choc syrup

Angel dust preworkout

Intra md

Meal 5: 10 oz lean ground turkey and white rice (50 only)

Meal 6: 10 oz lean ground turkey

Outstanding brother u make me feel like a zero great workout

TweetGreat workout today. Felt like shit walking into the gym but once the blood started flowing all was good.


Rotator/ delt/ trap warm up


Dumbbell press

4 x warm ups

90s x 9

105s x 9

105s x 9


Barbell bench press

2 x warm ups

225 x 6 x 5

235 x 1 x 5


Pec deck

2 x warm ups

130 x 18 (8 partials/ 10 full)

145 x 18

160 x 18


Incline matrix press

1 x warm up

2 pps + 25s x 8

3 pps x 6

3 pps x 5 + 1 forced


Standing incline cable flys/ dips

30 x 12/ BW x 22

40 x 11/ BW x 21

50 x 8/ BW x 17


EZ bar curls

2 x warm ups

85 x 12

85 x 12

85 x 11 + 1 cheat


One arm dumbbell preachers (fast pace)

30s x 14

30s x 13

30s x 11


Seated strict hammer curls

40s x 15

40s x 15

40s x 14


20 min HIIT



Meal 1: 16 oz egg whites and 1 tbs coconut oil

Meal 2: 10 oz lean ground turkey (all turkey meals have light- 1 tbs or less- serving of low carb BBQ and buffalo ranch sauce)

Meal 3: 10 oz lean ground turkey

Meal 4: protein cakes with SF jelly and SF choc syrup

Angel dust preworkout

Intra md

Meal 5: 10 oz lean ground turkey

Meal 6: 10 oz lean ground turkey

Tweetthose are some damn good numbers on the db presses esp considering the technique you used. i may have been able to squeeze off 95-100 but i was moving way to fast and solo. need you around for some heavy pressing haha

TweetPretty decent workout today but man was I feeling the fatigue in the gym today. Zero energy.


Rotator/ delt/ trap warm ups


HS presses/ strict side laterals

3 x warm ups

2 pps x 10/ 25s x 12

2 pps + 25s x 10/ 25s x 12

3 pps x 8/ 25s x 12

3 pps x 7/ 25s x 12


Bent dumbbell laterals

20s x 25

25s x 20

35s x 17

35s x 17


SM upright rows

2 x warm ups

115 x 12

135 x 10

135 x 10

155 x 8


HS shrugs

1 pps x 15

2 pps x 12

2 pps x 12


Dumbbell skull crushers

2 x warm ups

35s x 15

40s x 15

45s x 11


Diamond push ups

30, 28, 24


20 min HIIT


10 min posing



Meal 1: 10 oz lean ground turkey and 1 tbs coconut oil

Meal 2: protein cakes with SF jelly and SF choc syrup

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey

Meal 4: 10 oz lean ground turkey

Meal 5: 10 oz lean ground turkey

Meal 6: 10 oz lean ground turkey

TweetReached a whole new level of fatigue yesterday. No energy whatsoever. Weakest I've felt... Ever lol. Went with a pretty low key secondary leg workout today.


AM

40 min fasting cardio


PM

Rumble roll/ air squats/ stretch


Leg ext warm ups x 3


Lying leg curls

2 x warm ups

100 x 10

110 x 10

120 x 10

130 x 10

140 x 10

140 x 10


Hip adductor

2 warm ups

120 x 10

140 x 10

160 x 10

180 x 10


Squats (these felt terrible and brutally heavy today)

135 x 10

185 x 10

225 x 6

245 x 6

265 x 6.... Barely, wow

245 x 6


Hack squats 4 x 20

1 pps x 20

1 pps + 25s x 20

1 pps + 25s x 20

2 pps x 20


Calf raises on hack

2 x warm ups

2 pps x 15

2 pps x 15

2 pps x 15

2 pps x 15


Incline leg raises

3 x 15


10 min posing



Meal 1: 10 oz lean ground turkey and 1 tbs coconut oil

Meal 2: protein cakes with SF jelly and SF choc syrup

Angel dust preworkout

Intra md

Meal 3: 10 oz lean ground turkey

Meal 4: 10 oz lean ground turkey

Meal 5: 10 oz lean ground turkey

Meal 6: 10 oz lean ground turkey

TweetKeep on killing it brother u are a beast

TweetThat ground turkey with over easy eggs is delicious. Might split the eggs up over 3 meals tomorrow.


Meal 1: 6 oz lean ground turkey and 3 whole eggs

Meal 2: 6 oz lean ground turkey and 3 whole eggs

Meal 3: 12 oz lean ground turkey with mustard

Meal 4: 12 oz lean ground turkey with mustard

Meal 5: 12 oz lean ground turkey with mustard and 1 tbs coconut oil

Meal 6: 12 oz lean turkey ground with mustard

Tweet40 min fasting cardio

Meal 1: 6 oz lean ground turkey and 2 whole eggs

Meal 2: 6 oz lean ground turkey and 2 whole eggs

Meal 3: 12 oz lean ground turkey and 2 whole eggs

Meal 4: 12 oz lean ground turkey with mustard

Meal 5: 12 oz lean ground turkey with mustard and 1 tbs coconut oil

Meal 6: 12 oz lean turkey ground with mustard

TweetYour diet is on point brother

Tweet5 days out.... feel like SHIT! haha no energy


AM

40 min fasting cardio


PM

Hammer strength high rows

1 pps x 20

1 pps + 25s x 20

1 pps + 25s x 20


Incline matrix press

1 pps x 20

1 pps + 25s x 20

1 pps + 25s x 20


Machine laterals

40 x 20

60 x 20

60 x 20


Machine dips

150 x 20

170 x 20

170 x 20


Machine curls

60 x 20

70 x 20

70 x 20


Incline leg raises

3 x 15


Hypers

3 x 15



Meal 1: 6 oz lean ground turkey and 2 whole eggs

Meal 2: 6 oz lean ground turkey and 2 whole eggs

Meal 3: 12 oz lean ground turkey and 2 whole eggs

Meal 4: 12 oz lean ground turkey with mustard

Meal 5: 12 oz lean ground turkey with mustard and 1 tbs coconut oil

Meal 6: 12 oz lean turkey ground with mustard

TweetStill felt weak today but putting those carbs back in gave me an instant mod boost. Good pump today.


AM

40 min fasting cardio


PM

Wide grip pull downs

1 x warm up

100 x 20

115 x 20

115 x 20


Pec deck

85 x 20

100 x 20

115 x 20


Front dumbbell raises

15s x 20

15s x 20

15s x 20


Diamond push ups

3 x 20


Seated dumbbell curls

15s x 20

15s x 20

15s x 20



Meal 1: 6 oz lean ground turkey with 3 whole eggs and 1 tbs coconut oil

Meal 2: 6 oz lean ground turkey with 3 whole eggs

Meal 3: 12 oz lean ground turkey and 6 oz sweet potato, 1/ 4 cup uncooked rice, 1/4 cup uncooked cream of rice

Meal 4 (post workout): 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 5: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 6: 12 oz lean ground turkey with mustard

TweetOne arm dumbbell rows

50 x 20

50 x 20

50 x 20


Assisted pull ups (needed a little more for a good pump)

1 x 20


Barbell bench press

135 x 20

145 x 20

145 x 20


Arnold press

25s x 20

25s x 20

25s x 20


Hammer curls

25s x 20

25s x 20

25s x 20


Dumbbell skull crushers

25s x 20

25s x 20

25s x 20



Meal 1: 6 oz lean ground turkey with 3 whole eggs and 1 tbs coconut oil

Meal 2: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup uncooked rice, 1/4 cup uncooked cream of rice

Meal 3: 12 oz lean ground turkey with 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 4: 6 oz lean ground turkey with 3 whole eggs

Meal 5: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 6: 12 oz lean ground turkey with mustard

TweetAlmost there bro u got first place I know it