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Damn u da man. Back tomorrow for me we will see how close I can get.
Sent from my SM-S975L using Tapatalk
hell yeah man. i have a strongman friend of mine that i used to train with all the time. he is a freak and we would put on so much weight on those and pretty much damn near everything where you could only get 3 fingers on the end of the bar. hell of a great training partner. his work sched doesnt work for my meal timing now so we dont get to train together very often any more. that dudes calves are like 22 or 23in stone cold. he is a freak beast and nut case haha
hell yeah man. i have a strongman friend of mine that i used to train with all the time. he is a freak and we would put on so much weight on those and pretty much damn near everything where you could only get 3 fingers on the end of the bar. hell of a great training partner. his work sched doesnt work for my meal timing now so we dont get to train together very often any more. that dudes calves are like 22 or 23in stone cold. he is a freak beast and nut case haha
Those are cows not calves. I have no training partner so I have to use you guys for my motivation between you push and MountainMan. I have plenty to try to keep up with.
rope crunch ss 60x10/4ss
lat pulldwon crunch ss ss100x10/4
seated calf raise 50x10 75x10 100x15/4(8s squeeze each rep)ss
tibia raise ss ss50x10/4
bent over db lats 20x15 25x15/3
db lat swings 40x25 45x25/3
bb front raise 40x10/4
done for the day. nice easy pump and go session today. absolutely no issues at all today and a nice break for the elbows bicep tendons and everything else. a little extra rest never hurts anything. in and out in about 40 mins today, so we were smoking through. calves sucked pretty bad. i started to increase the weight today but since i cant get all the way up on my toes on the last couple reps in the final sets i figure i am not ready to progress up. those damn things burn like hell though even only being able to get up to 3/4 to the top and holding. ouch
meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
decline leg raise x10/3
standing calf raise 100reps 335x40x20x15x15x10 (10s max break between break up of reps. these suck really bad)
one arm low rows 25x12 40x12 55x12 70x12 85x12/3
ng close grip low rows 140x8 160x8 180x8 200x8 200x8 200x8
db pullovers 60x10/4
done for the day. pushing the pace and tearing it up as usual. went a little heavier on this stuff than we usually do on extra days. it's the last week of back high frequency and the program calls for the envelope to be pushed to the max. even to the brink of over training. it actually felt really good today and other than a touch of lower back tightness it all went excellent. this was all done in 40 minutes give or take a few. great session in the books. only thing to note is that both kids are sick and the flu is running rampant in my area. taking all the precautions possible to keep from getting this crap. i think my youngest is playing a bit of possium because the nurse called and said he had a head ache and low grade fever. when he got homje he didnt have a fever or red cheeks. we will see though.
meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
decline leg raise x10/3
standing calf raise 100reps 335x40x20x15x15x10 (10s max break between break up of reps. these suck really bad)
one arm low rows 25x12 40x12 55x12 70x12 85x12/3
ng close grip low rows 140x8 160x8 180x8 200x8 200x8 200x8
db pullovers 60x10/4
done for the day. pushing the pace and tearing it up as usual. went a little heavier on this stuff than we usually do on extra days. it's the last week of back high frequency and the program calls for the envelope to be pushed to the max. even to the brink of over training. it actually felt really good today and other than a touch of lower back tightness it all went excellent. this was all done in 40 minutes give or take a few. great session in the books. only thing to note is that both kids are sick and the flu is running rampant in my area. taking all the precautions possible to keep from getting this crap. i think my youngest is playing a bit of possium because the nurse called and said he had a head ache and low grade fever. when he got homje he didnt have a fever or red cheeks. we will see though.
meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls 60x10 80x10 90x10 100x15(20s)/4
adductors 160x10/4
leg press 200x8 400x8 600x8 690x8 780x8 870x8 960x8 1050x8
bulgarian split squat 25x8 45x8 65x8 ds ds85x8(8s)ds 65x8(8s) 45x8(8s)ds 25x8(8s)
leg extensions and stretch 135x8 150x8 165x8 180x8
done for the day. wow what a very very painful workout haha. got this one done in and out in less than an hour and a half. we were freaking truckin. great day in for sure
meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls 60x10 80x10 90x10 100x15(20s)/4
adductors 160x10/4
leg press 200x8 400x8 600x8 690x8 780x8 870x8 960x8 1050x8
bulgarian split squat 25x8 45x8 65x8 ds ds85x8(8s)ds 65x8(8s) 45x8(8s)ds 25x8(8s)
leg extensions and stretch 135x8 150x8 165x8 180x8
done for the day. wow what a very very painful workout haha. got this one done in and out in less than an hour and a half. we were freaking truckin. great day in for sure
meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
Very nice. I have legs tomorrow will try to keep up.
Ughh, Bulgarian split squats. You killed me with those, good luck getting up and down the stairs after that killer leg day. So what are those thighs measuring at now?
Ughh, Bulgarian split squats. You killed me with those, good luck getting up and down the stairs after that killer leg day. So what are those thighs measuring at now?
my ass is lit up today and the stairs are stupid. bout to go do deads from the floor here in a little bit, so that should be interesting. as for measure haha, only thing i have actually been tracking is my calves this year. if i had to guess i would say over 35 or 36 maybe a little bigger
standing calf raise 315x10 335x10(x10)10s 355x10(x10)10s 395x10(x10)10s/2
pull ups x10/6
deads 135x3 185x3 225x2 275x1 (this is where it gets interesting. i did singles with 15sec rest in between each on for 10 mins straight. no idea how many reps it was but it was a ton)
db preachers 25x10 25x10 30x10 35x10
seated db hammers 25x10/4
done for the day. great session with another really good pump. i figured the deads were going to suck really bad because my entire post chain is super super sore from the bulg split squats. they are lit up really bad haha. i probably could have pushed the weight up on the deads to 315 or 365 but i didnt want to risk my form getting sloopy and getting injured. it was still really hard to do it even with that light weight. that was the last high frequency day with back being the focus. we change gears to chest and shoulders next week with an arm day put in. prob will be able to ramp up some cardio with these workouts as well. good stuff
meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
Damn man follow a leg day like that with deads. Do you do your deads over Han grip or opposite eachother
Sent from my SM-S975L using Tapatalk
the way the system is set up, you push the envelope to the max the last workout of the high frequency phase. i go traditional over hands with my grip and i use wraps over 365. you put way to much strain on the bicep tendon that is reversed in a mixed grip and if i am not a competitive power lifter i dont see much reward over the risk
hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
bench press 1.5s 225x8/4
flat pro grip fly 30x10/4
bent over db lats 25x20/4
db lat swings 35x15/4
db front raise 15x12 20x12/4
done for the day. only real thing to note is my freaking knee is ill tempered as all hell. good thing we are firing up high frequency chest and shoulders for now. gives me max rest between leg days. lots of ice and elevation on this bad boy.
meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut
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