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abs/calves/chest/tri

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 295x10(10s)x10(10s)x10(10s) 315x10(10s)x10(10s)x10(10s)/3
banded db press 25x8 40x8 55x8 70x8/4
high incline press 205x4 255x8/4 (had to have a little help on a rep or 2 on the last 2 sets)
flat db pro fly 25x8 30x8/3
rope press downs 80x15 90x15 100x15 110x15
db tate press 30x20/4

done for the day. i am extremely exhausted today and was dragging some major ass. so not the best most quality session of the week but still great pump and moved through really well. the best part for today was absolutely no elbow issues at all. i was damn near failing on every one of my last sets also. so my weight selections were on point today. so i left the gym with absolutely zero in the tank. inclines were pathetic though



meal 1
protein pudding
2 tbl spn pb
meal 2
protein cookie (waste of a meal)
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
8oz sweet potato
2 tbl spn evoo
meal 5
8oz ground turkey

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Originally Posted by guns01

today

abs/calves/chest/tri

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 295x10(10s)x10(10s)x10(10s) 315x10(10s)x10(10s)x10(10s)/3
banded db press 25x8 40x8 55x8 70x8/4
high incline press 205x4 255x8/4 (had to have a little help on a rep or 2 on the last 2 sets)
flat db pro fly 25x8 30x8/3
rope press downs 80x15 90x15 100x15 110x15
db tate press 30x20/4

done for the day. i am extremely exhausted today and was dragging some major ass. so not the best most quality session of the week but still great pump and moved through really well. the best part for today was absolutely no elbow issues at all. i was damn near failing on every one of my last sets also. so my weight selections were on point today. so i left the gym with absolutely zero in the tank. inclines were pathetic though



meal 1
protein pudding
2 tbl spn pb
meal 2
protein cookie (waste of a meal)
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
8oz sweet potato
2 tbl spn evoo
meal 5
8oz ground turkey

The numbers look like a good session but I get what your saying brutha

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Tweetyesterday

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 315x100. (had to stop 3 times for less than 10 sec to get all the reps)
low pulley rows 100x10 120x10 140x10 160x10/2
wide grip bth pull downs 120x10 140x10/3
rack pulls 135x2 225x2 315x2 365x5/6 )10s rest between sets)

done for the day. nothing special to note today. great session and no elbow issues at all

meal 1
protein pudding
2 tbl spn pb
meal 2
protein cookie
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz ground turkey
2 cups jasmine rice
2 tbl spn evoo
meal 5
8oz ground turkey