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standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
lying leg curls 60x10 70x10 80x10 90x10 100x10/4(all done for forced negatives)
leg press 1 90x25 180x25 270x25 360x25 450x25 540x25 (non stop constant tension)
machine leg press 200x20 280x15(x5) 320x10(x10) 360x5(x15) (second numb is dead stop reps)
reverse lunges 35x10/3 bw x 40 yards into reverse lunges x10 with body weight only. (had a hard time with balance and kept knocking my knee on the floor, so i improvised some pre fatigue with bodyweight)
db stiff leg deads 65x10/3
stretched out hips and lower back immediately after stiff leg
done for the day. knees and back are both super achy and painful today. so nothing silly to write home about numbers wise. i did get a freaking nasty nasty pump but i had to be very easy not to injure anything. i would still consider today a very good session either way. i opted to do some serious stretching post workout to make sure nothing tightened down really bad on me. last cheat today as i go into full bore prep style mode. i am gunning for the masters nationals and i am actively training and depleting down for it. only thing that is holding back right now is the finances to fund the trip. it is very very expensive and i had a major road block this year that i didnt have budgeted in. we are still going for it wide open though either way.
meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
dbl bacon cheese burger
fries
monster cookie sunday
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes
i may add in a few more cookies and maybe a cup or 2 of ice cream but i am not going to get bat shit crazy with my eating today
done for the day. yep my back is pretty freaking angry. more irritating than injured but it is def not happy. i still got in a really good session today though with no issues at all. shoulders feel pretty good, elbows and everything else as well. so i cant complain about that. i did go really easy on abs when it was supposed to be an ab death day but i really didnt want to push the back to far. ice and stretching is on the menu for the remainder of the day.
meal 1
4 whole eggs
8oz red potatoes fried in nut oil (fav breakfast for now)
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups broc florettes
standing lat pd crunches 70x15/4
reverse hypers x15/4
rumble roller work and stretching low back and hips
meadows rows 25x8 50x8 70x8 90x8/4 (did these super fast paced)
banded lat iso hold ss x20sec/4
t bar deads ss ss105x6 ss140x6 ss175x6 ss210x6ds 175x6ds 140x6ds 105x6
ng chins x10 x9 x8
pro grip db rows 30x12 35x12 35x12 35x12 35x12
db pullovers 45x12 55x10 60x10 65x10
hypers x10/3 (did these to flush out lower back with blood)
weighted hang w/45 plate for 30 sec. pulled my brach in my bicep a little doing these. my arm didnt like being locked out like that with all that tension for damn sure
toe press ts 200x20ts 240x20ts 280x20ts
bw standing raises ts ts x20/3ts
tibia raises ts ts40x f/3
done for the day. great freaking workout today even with a jacked up lower back. moved very fluidly with a super quick pace. i am very very happy with the work done today for sure. the last stretch of the day aggervated the piss out of my brach in my arm really bad. i could feel it pulling and burning so i actually had to bend it a smidge during the stretch or it hurt really bad. lower back is still pretty angry as well, that's why the ab work is so abrevatated again today. i felt great when i got up this am and then when i got up out of my chair it was back tight again. still put the work in though
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
4 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 150x10/5
abductors 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss
adductors ss150x10 ss190x10/4
hacks 90x10 90x10 115x6 180x6 200x6 230x6 250x6 270x6
leg press 315x20 390x20/4
reverse sled drags 4 rounds of 40 yards
done for the day. only note today is back is still tight and angry, that's why i did zero squats. i am actually pretty achy all over. i am assuming it is from going hot to cold hot to cold over and over and the pressure dropping. the weather is sucking absolute ball sack on my beat up body. great pump today either way just took a lot longer to loosen up and get everything greased and working good. another day in the books
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
reverse hypers x15/4
roller work
v bar pressdowns 40x10-140x10 (warmup no rest)
v bar pressodwns 150x20 160x20 180x20 200x20
dip machine 230x6/6 (30 sec rest)
decline skullies 70x15/4
seated db curls 25x10 30x10 35x10 35x10
machine curls 60x15/4 (20 sec rest)
db hammers 25x10 30x10 35x10 40x10
15 min treadmill lss (hated doing it but all the steppers where being taken)
done for the day. nothing to crazy to write home about. back is feeling a little bit better but not completely good. we killed this entire workout in right around 60 mins. another good one in the books and i am starving haha. i should be able to start adding some pro and carbs both back in a few weeks. i am already lean as hell to start with and i am going in pretty aggressive out the gate. that and the small amount of cardio should equal a much better result. at least that's what i am thinking and the plan
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
standing lat pd crunches 70x15/4
reverse hypers x10/4
low pulley rows 55x10 70x10 85x10(back to back) 100x10 120x10 140x10 160x10 180x10/4
swiss bar pulldowns 100x10/2 120x10/2 180x10/2
db pullovers 45x10 55x10 65x10 75x10
db rows 65x3 85x3 100x3 140x8 140x8 ds140x3ds 120x3ds 100x3
banded hypers x10 x10 ds with 3 bands x6dropped one x6 dropped one x6 dropped one x10
done for the day. across the board nasty workout with great pump and good numbers. i felt really really good for the duration of the session. i got the session done in just a tad bit over an hour. so pushing the pace and filling the muscle as full as possible and moving some pretty heavy weight. so all in and all great day.
meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour krau
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach
You are the MAN, killer workout that gets results. Give double props to your partner the strong one. Thanks for the thread. Love to all. ~Trixie~
You are the MAN, killer workout that gets results. Give double props to your partner the strong one. Thanks for the thread. Love to all. ~Trixie~
the boss is still working stupid hours and not training as consistent with me, strongman buddy is a rarity nowadays, and all of my clients are hit or miss and my one is about to go back to work post knee surgery numb 1. so more often than not i am solo or i will snatch up an unsuspecting regular when i need help for the day. i am still tearing it up though haha, you know me, you cant keep me down
standing lat pd crunches 70x15/4
reverse hypers x15/4
rumble roller work
machine rows pro grip 75x10 90x10 105x10(no rest wu) 120x12 135x10 150x8
ng cable low row 70x10 85x10 100x10 120x10 (same as above) 140x12 160x10 180x8
swiss bar pulldowns 100x10 120x10 140x10 140x10
stretchers 85x10 100x10 120x10 120x10
prone shrugs 25x10 50x10 75x10 75x10
machine pullovers 105x10 120x10 135x10 150x10
hypers x25/4
12 min step mill intervals 1-1
done for the day. great session today. tail bone is still a little angry but it is getting much much better. idk about squatting this weekend but we will see and play it by ear. the stepper i had to use today dam sure didnt help the healing process at all. the good one was being used by a lady that was wasting time. reason why i say that is because if you can get off without turning the machine off to have a convo with your buddy and then get back on while it is still running means you are wasting time and putting is zero effect. that irritates the piss out of me. do work and dont just take up machines and space and if you are hurt and have to go that slow then use the bike or better yet the hand bike. the other stepper like i mentioned before rock back and forth on me and have me leaning forward in an awkward angle. another day in the books, and no more complaining haha.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 135x12 150x12 165x12 180x12(x25)
banded squats x8 95x8 135x8 185x8 225x8 255x8 (then we got stupid with just back to back sets of 135x8 w/bands for 10 rounds)
leg press 360x10 540x10 720x10 810x20 810x20 810x20 810x20
leg extensions 75x15 90x15 90x15 105x15 super setted with 30 sec quad stretches
rope pull throughs 70x12/3
sled pulls 40 yards x3 with probably around 300lbs
sled pushes 40 yards x3 with same weight
done for the day. serious serious kick in the nuts but a great freaking session. hip is a little bit angry but should be ok. sled work was absolutely freaking brutal and pumped the shit out of my legs even more than they already were.
meal 1
8oz turk
60g of protein waffles
meal2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup spinach
machine reverse crunches ss 40x15/4ss
incline situps ss x15/4
roller work
bench press x8 95x8 135x8 185x8 205x8 225x8 265x8
incline press 135x3 225x3 275x8 275x8 265x8 255x8 (lost speed on last 2 so i had to drop weight)
machine fly 120x10(x8) 135x10(x8) 150x10(x8)
dips x16 x11 x9
seated db lat swings 40x20/4
reverse peck deck fly 75x15/4
machine toe press 200x20 240x20 280x20 ds300x20ds 280x20ds 260x20ds 240x20ds 220x20ds 200x20ds 180x20ds 160x20 (ouch)
done for the day. not exceptionally strong today but got a really good pump going. def not happy with the numbers i put up at all but everything felt good but really heavy. back is getting better but still sway on being good to go.
meal 1
8oz turk
60g of protein waffles
meal2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
8oz ground beef 90/10 on foreman
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
10oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup spinach
reverse crunch machine 40x15/2 (got terrible lower ab cramps and locked up so i had to stop ab work today)
roller work
one arm bb rows x10 25x10 50x10 75x10 100x10/4
mag ng low cable rows 120x4 160x8/4
db pullovers 45x10 55x10 65x10 70x10
rack pulls 45x3 135x3 225x3 315x5/3
assisted chins x8/4
weighted hangs with 55lbs for 45sec
sled rows 90lbs added on sled for 40 yards 4 rounds
sled push same as above for 2 rounds
done for the day. i started the day off just like a good jacked up monday. i got half way to the gym and had to turn around because i forgot my freaking head phones and dip. went back and forgot my dip again but didnt go back again. so going in right off the bat i was ill tempered. then got horrible lower ab cramping for some freaking reason so had to scratch that. then session started off good fast and strong and had to wait on movement 2 and 3. slowed me down a boat load. other than those wonderful monday hickups i got in a really great session. i am pretty beat down though and tired. didnt sleep hardly at all last night either.
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
lat pd crunches 70x15/4
machine reverse crunches ss 40x15/4ss
reverse hypers ss x15/4
adductor ss 120x12ss 150x12ss 190x12/3ss
abductors ss 80x12 ss90x12 ss100x12/3
hip machine front raise ss 70x15/4ss
front relaxed pose squeeze ss 20 sec 4 rounds
seated leg curls ss 90x15ss 105x15ss 120x15/5ss
lying leg curls ss 70x8 ss80x8 ss90x8 ss80x8/4 (had to lower the weight to execute the sets properly)
leg press 90x20 180x20 270x20 360x20 450x20 540x20 620x20 720x20
reverse sled drags 160lbs added to sled dragged 40 yards for 4 rounds
sled push same as above for 4 rounds
done for the day. a brutal pump session today that went super fast paced until i started the sled pushes. my legs were so full of blood after the first round i was toast. i was so toast that i couldnt even squat down sit down or lay down and i almost quit after the second round. i was literally dry heaving haha but i kept going. rest time was 60 sec between each round and the last 2 i had to push it up to 3 minutes but i got it done and i ddint lower the weight at all. i will say even though this isnt hammering my nervous system or beating anything up at all, it is grueling and absolutely brutal. i love it haha
meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken
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