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abs/back
leg raise machine ss 40x15/5ss
machine cruches ss x15/4
meadows rows 25x10 60x10 85x10 100x8(warmups) 125x8 150x8 150x8 150x8
db rows 125x8 150x8 150x8 150x8
db pullovers 60x10 70x10 70x10 70x10 (shoulder still not good, so not pushing it at all)
assist chins x8/4
banded hypers x15/3
done for the day. great heavy day in today. only thing to really note is how my shoulder just flares up at random times. not really during working it or other muscles but just random screaming pain. really noticalbe but very freaking random. like today perfectly fine all morning, get in the car and reach back to grab seat belt and almost pissed my pants. or occassionally when i go to pickup my cpu. it is very very random most of the time. idk, maybe it is i am getting old or growing pains, but it sucks haha
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast
8oz sweet potato grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut
legs/calves(secondary)
lying leg curls 60x10 70x10 80x10 90x10 100x10(warmups) 110x10(5) 110x10(10) 110x10(15) 100x10(20) 100x10(25) 100x10(30) these were done with exactly 45 sec between each set. yes stupid brutal
roller work (here is the funny part. my hams were so pumped and tight all i could roll was my lower back and legs. i couldnt hold myself up to roll my mid and upper back at all to save my life
sm lunges x12/2(warmups) 95x12 105x12 115x16 125x12 145x10
sm duck squats 225x10/4
safety squat bar good mornings 20x12/3
machine press 250x10(10)x10(10)x10Z(10) 315x10(10)x10(10)x10(10) second number is calf raise. so it is leg press drop down do calf raise then back for 30reps each.
done for day. i flew through this workout and it was killer, the pump was so bad my legs would barely bend. after the last set of leg curls i couldnt stand up and fell straight to the floor. same thing for the lunges added to the misery and sucked the life right out of me. great freaking day and a great workout, loved it and the misery
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast w/bbq sauce
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
arms/intervals
10 min treadmill warmup
standing db curls 15x10/3(warmups) 25x6(6)ss 30x6(6)ss 35x6(6) 40x6(6) (is hammers immediately after regular curls)
machine curls ss 50x6 ss60x6 ss70x6 ss80x6
bb curls ss 60x8ss 80x8ss 80x6ss
db preachers ss ss25x8/3
rope pressdowns 100x15 110x15 120x15 120x15 120x15 (30 sec rest only)
ez bar close grip 115x12 205x10 225x8 (45sec rest)
over head rope extensions 110x25 110x25 100x25 (ass kicker 45 sec rest and utter complete failure)
15 min step mill intervals 2-1
done for the day. as usual stupid painful pump from keeping rest periods down big time. shoulder is still pretty angry so i kept the weight really light on the close grip. great day in and out
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast shake and bake style
8oz red potato
med green salad
meal 5
16oz turkey
1/4 cup sour kraut
abs/back/cardio/calves
leg raises x15/4
rope crunches ss 50x15/4ss
lat pulldown crunches ss ss50x15/4
mag ng low cable rows 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 (did these with a timed 30sec rest between sets)
heavy banded rack pull (mid shin) 135x3 225x3 315x3(feeders) 315x6/4 (did these today with the heavy resistance bands. it was stupid stupid heavy, i would say an exta 1-150 at the top)
assit wide grip chins x8/4
cable pullovers 100x12/3 (did these this way today to rest the shoulders more)
20 min steady state step mill (went level 6 for the duration so it was really fast)
toe press 210x20/4 (30sec rest between sets)
4 rounds quads and hams stretch and flexing
done for the day. got in and done a a ton of work. fell pretty good overall other than the cardio sucking ass haha. i pushed it hard though and the pace of the workout. killed it is all i can say
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken breast shredded
2 wheat tortilla shells
med green salad
meal 5
16oz turkey
1/4 cup sour kraut
legs
10 min treadmill warmup
roller work
standing one leg leg curls 35x8 60x8 85x8 ss 100x8ss 110x8ss 110x8ss 110x8ss
bb stiff leg deads ss ss95x8 ss145x8 ss195x8 ss245x8
leg press 180x15 270x15 360x15 450x15 540x15 630x15 720x15 810x15 810x15 810x15 did all these sets up to 810 with only the time it took for my partner to load the weight. last 2 sets i took 45 sec rest only
platz hacks ss x8ss x10ss x12ss x15ss
hacks ss ss180x8 ss180x10 ss180x12 ss180x15
3 rounds of llex and stretches to aid in both seperation and flexibility
done for the day. we blew through today lightning fast. literally only resting long enough for my partner to go even huffing and puffing i rolled for max pump. the leg presses were maybe 10-15 sec rest between adding 2 plates. it was an awesome session and even with that fast pace i still moved some pretty good weight around. everything actually feels pretty damn good also. may get a little sore but eh, i am killing it like a mad man. foot ball and a cheat meal today so it doesnt get any better than this. even with in laws in town for a bit i still got a cheat so it makes everything better haha oh and leg day. cant ruin that
meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
3 slices meat lover's pizza
2 klondike bars
20oz diet cream soda
meal 5
16oz turkey
1/4 cup sour kraut
abs/delts/chest
hanging leg raise x15/4
lat pulldown crunches x15/4
rotator cuff work
cable side lats 25x20/4 (back to back to back to back)
bent db rear lats 15x15 20x15 25x15 30x15
seated db press 60x8 70x8 75x8
banded hs bench press 45x8 70x8 90x8 90x8
sm incline press 205x8/4 (60 sec rest)
flat db press 75x10/3
sm decline press 185x11 195x9
done for the day. not as much shoulder pain today as of yet.
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz bbq chicken
8oz baked red potato
meal 5
16oz turkey
1/4 cup sour kraut
abs/back (primary)
leg raise ss x15/4ss
incline sits ss x15/4
rumble roller work
one arm bb rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8 175x8 ds100x8ds 75x8ds 50x8 (did these with only enough time for partner to go)
hs sup pulldowns 45x8 70x8 95x8 115x8 70x8(did a forced stretch while doing each arm then both arms for a full 20 sec forced stretch)
stretchers 100x10 120x10 140x10 140x10
db shrugs 60x10 80x10 100x10
banded hypers x22 x17 x15x12 last set was to failure drop the band then finish to failure
done for the day. absolutely brutal workout today. did this with a buddy i havent trained with for years and we broke each other off big time. moved some really good weight today and the pump was so bad i didnt want to drive home haha. did aggervate my shoulder just a little bit but not excutiating like it was before and it isnt flaring up at random for the last few days which is a plus. my carpal tunnel is giving me some serious hell at night though in my bad arm and a little in my good one. so bad that it is waking me up about every hour and i have to get up for about 5-10 mins to work it out. it has always given me issues but i can normally sleep for a bit more than an hour but now hell no, it is freaking brutal. hopefully it is from my gh pulses and i havent moved further along with my injury.
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz coconut oil fried chicken (no breading)
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
legs/calves(secondary)
10 min treadmill warmup
roller work
lying leg curls 80x15 80x15 90x15 100x15(warmups) 120x10(20) 120x10(20) 120x10(20) 20 sec isos after full reps with partner adding more resistance each set. had to drop down to 100 on final set for isos cause i couldnt keep the 120 held in place for nothing. i did these all with 20 secs rest between each set. i actually timed it
leg press 180x10 270x10 360x10 450x10 540x10 630x10 630x25 720x30 810x30 (rest on these was just long enough for partner to put a plate on each side. i didnt put the weight down. last 3 sets was 45 sec
sissy squat ss x16ss x17ss x17ss
static holds on the wall ss ss x60sec/3
static lunges x10/2 i used a kettlebell that the weight was rubbed off of, so i have no clue how heavy it was but it was good enough.
standing calf raise 135x10(10)x10(10)x10(10)/4 10 full reps 10 sec flex at the top 10 more and 10 more sec at top then 10 bottom end partials with a 10sec stretch at the bottom. that's one set.
done for the day. fast paced just like the primary for this week. trying to shock my body really good and really build that cardio and etch in some really good detail. yesterday and today's workouts both were done in just around 90 mins or less. my entire back is sore from yesterday also, so it was a damn good session and today was also. i did deviate off the programing because i had already done 2 of the movements on my primary day so i improvised a bit with a couple of my own ball busters
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cream of mush crock pot chicken and celery
1 1/2 cups brown rice
meal 5
16oz turkey
1/4 cup sour kraut
yeah i didnt figure it would be that freaking bad. he is about to get dropped off the team completely. the boss says he was fake dry heaving almost the entire time. so i said well did he bring the trash can or bucket over while he was doing it? nope sure didnt. so he was faking it completely. i have never seen a man, that allows the ladies to change and move all the weights around while he acts all dramatic laying on everything acting like he is about to die. it is actually pretty pathetic to be honest. i was changing weights as soon as i got up from doing my set so it didnt take 6 hours to get done. i have made people puke pass out and even quit mid workout but i have never worked with someone that was such a faker in all my years of training. the dropping the weights and being all dramatic really irritates the dog piss out of me to. i think he wants everyone to look over at him is the reason why he does it. i have already told him about 10 times how much harder it is when you are doing cardio and you really dont have many calories in you and what we are doing now is hard but not even close to what it is like to train while getting ready for a show. i think it's time for you to just go ahead and move close enough to hit it every day that way one i dont have to waste my time with half assers and 2 we can break each other off and turn into super mega monsters haha
Good luck with this, sounds pretty rocky. I miss you and the boss terribly. Hope I have time to catch up soon. Tell everyone I love them. ~Trixie~
arms
10 min treadmill
roller work
standing db curls 10x12 15x12 20x12
seated db curls ss 25x8ss 30x8ss 35x8ss 40x8ss
one arm db preachers ss ss25x8 ss30x8 ss35x8 ss40x8
reverse curls ss 95x12/3ss
preacher hammer curls ss ss25x12/3
vbar pressdowns half stack x10 3/4 stack x10 full stack x10/2 (new gym so no clue how heavy this bad boy was but it was pretty heavy)
bench dips ss x38ss x29ss x25ss
one arm overhead db extensions ss ss25x8 ss30x8 ss35x8
done for the day. trained at my wife's gym today and i am not completely familiar with the stacks and machines. great workout and great pump. feel pretty good overall. need to note again that i am sleeping like complete ass still from the cts in my bad arm and a little in my good arm. so up and down every hour on the freaking hour. i have been sneaking a few short power naps in during the day though. so hopefully since i feel pretty good it isnt hammering my recovery
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
6 whole egg sandwiches on oatmeal bread
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut
back(secondary)
10 min treadmill warmup
pronated one arm low cable rows 25x12 40x12 55x12 70x12 80x12 100x12 100x12
banded slide the rack pulls 135x3 225x3 315x3 315x6/4 (moved up another band on these. it was stupid heavy, i would say over 500 at the top tension wise)
ng assist pulls x8/4
db pullovers 55x12 60x12 65x12 65x12 (still babying my shoulder for safety)
15 min intervals 2-1. went way to fast on the sprints today at level 12. made it but thought i was going to die.
done for the day. so i had a little mishap yesterday evening checking to make sure my garage was secure before bed. long story short, i steeped onto the stairs missed the top one with my one foot and did a super man ninja leap onto my treadmill landing on one leg. got a little bit of a cramp sensation on the outside bottom of my quad but no popping and no real pain but still freaked me out a bit. no bruising at all today and i did cardio on it. it is sore now but so is the rest of my leg and everything else. so fingers crossed it isnt injured or tweaked. i am lucky i didnt hurt anything or go straight down cause i would be really messed up if i would have. i have cat like reflexes haha.
quick note on today's session. i trained with a large tropper buddy of mine, very large. so we went a bit heavier and faster than i had originally planeed. i need to pull back a smidge on my secondary days i think. that may be why my sleep and tingling is getting so bad. got to figure it out by easing up and eliminating things one at a time. those rack pulls with bands were absolutely stupid freaking heavy with the thick heavy bands. damn is all i can say
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken (again haha)
1 1/2 cup brown rice
meal 5
16oz turkey
1/4 cup sour kraut
once you get the texture just right man, it is freaking money. i would eat that stuff all day long if i could. it is a great preworkout or quick meal in a pinch for sure though
legs(primary)
10 min treadmill warmup
roller work
deadstop seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 195x10
pause squats 135x6 185x6 225x6 275x6 315x7(miss count) 365x6 405x6 (3 sec pause in the hole, rock bottom. breathing on these is a huge pain in the ass)
leg press 920x30 920x30 920x30 (1min rest between sets, non stop tempo here)
sissy squats x19 x17 x17
db stiff leg deads 65x10 85x10 100x10
done for the day. great freaking workout today. moved some pretty heavy weight and everything actually feels good other than me being dead now haha. something i noted that i have noticed in the past is i have a hell of time with my hips, groin/ham tie ins getting loose and warm when squatting. they are tighter than a banjo string on the first 2-4 sets every time i squat but open up and get loose as i progress. my need to be adding in a little mobility work on these areas just to keep them healthy. if you are following along and want a serious kick in the nuts try both the pause squats and dead stop seated leg curls. the leg curls you do your rep with a good 1-2 squeeze in the contraction and then lower it all the way down and let the plates stop completely on the stack. so it is literally a dead stop on each and every rep. the pause squat you just go all the way down into the hole stop and hold for 3 sec and then explode up. really have to work your breathing on these or you will def pass out.
meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
monster burger
fries
2 klondike bars
meal 5
16oz turkey
1/4 cup sour kraut
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