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Originally Posted by gusto77

I must have misread it. I didn't realize the kettle bell rows were supposed to be two arm simultaneous.

yeah it was a pronate grip at the same time. no worries it is semi the same lol

TweetReally solid secondary legwork out today. Left my coconut oil at work so I added in some extra natural peanut butter for some healthy fat.


10 minute treadmills warm up/ rumble roll/ leg ext warm ups x 3/ air squats



Seated leg curls

Warm ups x 4

110 x 12

120 x 10

130 x 8 + 15 partials (that sucked... Had to stop twice briefly)



Glute kickback

1 x warm up

80 x 10

90 x 10

100 x 10



Machine leg press

160 x 15

200 x 15

240 x 15

280 x 15

320 x 15

380 x 15

415 x 15



Hip flexor (10 sec front relaxed pose after each set)

130 x 10

160 x 10

205 x 10



SM squats (I admit these sucked for me. Definitely had to take some pauses on the second two sets)
3 x warm ups

225 x 20

225 x 20

225 x 20



SM straight leg deads

1 x warm up

225 x 10

255 x 10

255 x 10



Seated calf raises/ calf raises on hack

1 x warm up

90 x 10/ 2 pps x 10 x 3



Incline sit ups x 40



Rumble roll/ stretch



Meal 1: 8 whole eggs scrambled with steak and cheese, whole wheat pancakes, 1/2 bagel

Meal 2: 75 gm whey shake

Meal 3: protein cake with 2 tbsn natural peanut butter, 4 slices bacon

NO Xplode

3 scoops Intra MD

Meal 4: 10 oz ground turkey and 1/4 cup cream of rice

Meal 5: 10 oz ground turkey, 1 tbsn natural peanut butter

TweetGood workout and great pump today. Think I ate my protein cake a little too close to the workout and it sat in my gut but I pulled it off lol. Think I could have gone a bit heavier on some of the tri movements but my elbow was being slightly fussy and I didn't want to push it too hard.


Press down/ dumbbell curl/ rotator warm ups



Rope press downs/ bent over rope extensions/ bench dips

2 x warm up rounds

125 x 12/ 125 x 10/ 14

140 x 12/ 140 x 6----> 100 x 4/ 10

155 x 12/ 110 x 10/ 9ish

155 x 12/ 110 x 10/ 7ish



Skull crushers (really wasn't sure how much the EZ curl bar at this gym weighed.... Somewhere between 15 and 25)

1 x warm up

90 x 10

90 x 10

100 x 10



EZ bar curls/ dumbbell curls/ EZ bar reverse curls

1 x warm up round

90 x 8/ 25s x 8/ 55 x 8

90 x 8/ 25s x 8/ 55 x 8

90 x 8/ 25s x 8/ 55 x 8



Close grip supinated chins

BW x 8ish (made it about 3/4 in the last rep and held for 5 sec)



20 min light cardio





Meal 1: 12 oz Italian sausage, 1 1/2 cups kashi cereal with almond milk

Meal 2: 12 oz ground turkey, 2 tbs coconut oil

Meal 3: protein cake

NO Xplode

2 scoops Intra MD

Meal 4: 12 oz ground turkey, 1/4 cup cream of rice

Meal 5: 7 scramble cheese eggs, 1 1/2 cups kashi cereal

Meal 6: 75 gm whey, 2 tbs coconut oil

TweetKiller secondary workout. Felt really good today. Added a few extra intensity techniques and a heavy set of dumbbell rows in there the workout didn't call for.



10 min treadmill warm up/ rumble roll



Supinated close mag grip seated cable rows

3 x warm ups

145 x 10

160 x 10

175 x 10

190 x 10



Dumbbell pullover

1 x warm up

100 x 10 x 4



Supinated close mag grip pull down

1 x warm up

130 x 10

160 x 10

160 x 10

160 x 10----> 100 x 8 + 10 sec stretch



One arm supinated pull downs

85 x 10

115 x 10

115 x 10

130 x 10 x 7 sec ISO hold



One arm dumbbell row (workout didn't call for these but I just felt like doing a heavy set)

2 x warm ups

160 x 8



HS calf presses

1 x warm up

2 pps x 50

3 pps x 30

4 pps x 25 (ouch)

5 pps x 21 (double ouch)



Rumble roll/ stretch





Meal 1: protein cake with 2 tbs natural pb

Meal 2: 75 gm whey, 2 tbs coconut oil

Meal 3: 10 oz ground turkey, 2 tbs coconut oil

Meal 4: 10 oz ground turkey, 1/4 cup cream of rice

NO Xplode

3 scoops Intra MD

Meal 5: 11 oz sirloin, 8 oz loaded baked potato, broccoli

Meal 6: 10 oz ground turkey

TweetGood workout today. The challenge set of squats destroyed my lower back and it was tight as crap. It was supposed to be a set of 8-8-failure but it was so tight and painful I did the best I could. I was still very happy I actually was able to squat fairly heavy today.



10 min treadmill warm up/ rumble roll/ stretch/ air squats/ leg ext warm ups x 3



Lying leg curls (these called for a partner do give extra resistance on the negative portion of the lift... Didn't have one so I did slow negatives and ISO holds on all working sets)

4 x warm ups

140 x 8/ 15 sec ISO hold

150 x 8/ 15 "

160 x 8/ 10 "

170 x 8ish/ 8 "



Squats

Bar x 10

135 x 10

185 x 8

225 x 8

255 x 8

285 x 8

315 x 7------> 225 x 6------> 135 x 15



Leg presses

1 x warm up

5 pps x 10 x 5



Next exercise was supposed to be straight legs but my low back was so locked up I rested and rolled a bit and knocked out some abd/ adds.

Hip adductor

2 x warm ups

150 x 15 x 3



Hip abductor

2 x warm ups

150 x 15 x 3



Straight leg deadlifts (left my wrist straps at home so couldn't go real heavy but I'm sure my low back was happy about that)

1 x warm up

185 x 10

225 x 10

275 x 10

275 x 10



Matrix calf extension

2 x warm ups

300 x 12

360 x 10

415 x 10

415 x 10


Meal 1: Meat and cheese omelet, whole wheat pancakes

Meal 2: 75 gm whey shake and double chocolate muffin (cheat dessert)

NO X Plode

3 Scoops intra MD

Meal 3: Bacon pepperoni pineapple pizza

Meal 4: 10 oz ground turkey

Meal 5: 10 oz ground turkey

Tweetstill good enough numbers to get the hocks to grow nicely

Tweet

Originally Posted by guns01

still good enough numbers to get the hocks to grow nicely

They have definitely grown a bit. Hopefully we will see a big improvement on stage next year. Whats cool is I can still see the cross striations in my tear drops.

Tweet

Originally Posted by gusto77

They have definitely grown a bit. Hopefully we will see a big improvement on stage next year. Whats cool is I can still see the cross striations in my tear drops.

eh that's not really cool because you already had that this time. we need to see something different now haha. like more hanging hock, sweepy sweeps and gapping gastrocs. maybe even get them up there as big as mine with your detail

TweetLooking are hardcore brother love ur workouts

TweetYesterday

Today sucked got stuck in an airplane/ airport all day without any food so I ate airport food all day. Needless to say I won't be getting my Monday/ back day cheat meal.

Meal 1: 75 gm whey

Meal 2: ham and cheese omelet with potatoes and sour dough toast

Meal 3: 1/2 lb Cheeseburger and fries

Meal 4: 10oz steak, potatoes, and asparagus, 3 chocolate dunkin donuts

Meal 5: spicy chicken sandwich with cheese



Today

Great workout today. Dumbbells at this gym only went up to 120 so I had to stick with those. No matter, slightly jet lagged today anyway



10 min treadmill warm up/ rotator & felt warm ups



Dumbbell bench press

40s x 8

60s x 8

80s x 8

100s x 8

120s x 8

120s x 8

120s x 8



Incline barbell press

135 x 6

185 x 6

225 x 6

255 x 6

290 x 5 + 1 forced ------> 135 x 20



Dips

BW x 12

BW + 25 x 8

BW + 45 x 8

BW + 45 x 8----> BW x 6



Stretch push ups (these felt awesome, gave a good 2-3 sec pause at the bottom of the first few reps of each set to really get a feel for that max stretch point. Smoked me)

BW x 30 + 5 partials

BW x 22 + 3 partials

BW x 17 + 3 partials



Reverse pec deck/ over and back stretches

1 x warm up

100 x 15/ 10

130 x 15/ 10

150 x 13 + 2 partials/ 10



Seated SM press

2 x warm ups

185 x 10

195 x 9

185 x 10



Barbell front raise

1 x warm up

45 x 12

55 x 12

55 x 12



20 min cardio



Meal 1: chicken and cheese omelet and harvest grain pancakes

Meal 2: protein cakes

NO xplode

2 scoops intra MD

Meal 3: 75 gm whey shake and 2 tbs coconut oil

Meal 4: 16 oz ribeye steak, 8 oz baked potato, 1 small dinner roll

Meal 5: 12 oz beef burger, 2 tbs coconut oil

TweetDon't know what's wrong with me today but I feel like I got hit by a fricking freight train when I woke up this morning. Everyone of my joints is aching and so is my skin. So far I'm not sick but I definitely felt off today. Those one arm barbell rows were brutal today but I gutted it out and made it through the work out.


10 min treadmill warm up/ rumble roll



Supinated Close Mag grip pulldown

70 x 10

90 x 10

110 x 10

130 x 10

150 x 10

170 x 10

190 x 10

210 x 10/ 8 partials----> 120 x 8-----> 80 x 10/ 5 sec ISO hold



Wide grip pull down

2 x warm ups

140 x 8

160 x 8

180 x 8

200 x 8ish/ 8 partials



Dumbbell pullovers

1 x warm up

95 x 12

95 x 12

95 x 12



One arm barbell row

2 x warm ups

100 x 10

125 x 10

125 x 10

125 x 10

125 x 10

125 x 10



Face pulls

1 x warm up

140 x 12

140 x 12

140 x 12



Hyper extensions

40 x 2



Meal 1: protein cake

Meal 2: 75 gm whey, 1 donut

Meal 3: 12 oz beef burger with cheese and ketchup, 2 cups white rice

NO Xplode

3 scoops intra MD

Meal 4: 10 oz ground turkey, 1 cup jasmine rice, 2 tbs coconut oil

Meal 5: 10 oz ground turkey, 2 tbs coconut oil

Tweet10 min treadmill warm up/ rumble roll/ air squats/ leg ext warm ups



Lying leg curls

4 x warm ups

150 x 8

180 x 8

190 x 8

190 x 8



Leg press

1- 10 pps x 10



SM lunges

95 x 15

115 x 15

135 x 15

135 x 15

135 x 15



Next exercise was supposed to be hip flexor but didn't have one so I did abd and add machine add did my flexes between my leg ext.



Hip adductor

2 x warm ups

200 x 20 x 3



Hip abductor

2 x warm ups

150 x 20 x 3



Leg extensions

90 x 30 (too light on the machine I was using so I didn't count it)

125 x 30 + 30 sec quad flex

125 x 30 + 30 sec quad flex



Straight leg deads on hack

1 pps x 8

2 pps x 8

3 pps x 8

3 pps x 8



Standing calf raises (10 sec stretch end of each set)

120 x 10

200 x 10

280 x 10

360 x 10

440 x 10

500 x 10



Meal 1: protein cakes

Meal 2: 75 gm whey shake, 2 tbs coconut oil

Meal 3: 12 oz ground turkey and 2 cups jasmine rice

NO Xplode

3 scoops intra MD

Meal 4: 12 oz ground turkey and 2 cups white rice

Meal 5: 12 oz ground turkey, 2 tbs coconut oil

TweetKeep up the hard work man, you've came a long way in the last year and I'm excited to see what your gonna look like for your next show.