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10 minute step mill warmup glutes/calves
rumble roller work
toe press on leg press 90x40 180x30 270x25 360x20 450x18
seated leg curls 75x30 90x30 105x30 120x20 135x20 150x15 (final 3 sets were done with a 5sec pause in contraction followed by 3 sec negative then 10reps at the bottom contracted pos only)
db stiff leg deads 50x20 60x20 70x20 80x20 90x20 100x15
hip machine for glutes 50x20 60x20 70x20 80x20
db walking lunges 40/40 yards 2 sets and turned into static lunges because of these dumb freaking wanna bee *****es doing leg press super sets of star jumps and burpees in the middle of the lane. of course i was super pissed off and made the comment hey you guys realize you have to eat right as well as training hard cause in the last 3 months you been busting your asses and havent changed at all. no comment back from them. then i had to throw out the you are doing explosive movements in sets with a compound movement with weights. super smart ladies bet your joints feel lovely. then i walked out feeling better. keep in mind i am not usually a dick in the gym at all and i will give people their space but when you see me doing something and you go out of your way to throw off what i am doing then i will call your ass out in a heart beat, hot or not. and yes they are very attractive and yes i probably just made bodybuilders look like a bunch of ass holes but for once it was warranted
finished off with a very irritated 8 sets of light leg xtensions
Nice G, thanks for the log. Pretty cool of you to take the time to post it up. Definitely taking bits and pieces to add to my game plan.
Few questions:
How is post wo nutrition applied? Does your 6 meals include it or do you have something on top of the meals?
The last meal consisting of a lb of meat. Is that eaten 2 hours prebed and thats it for the night? Just asking cause i feel i may hold myself back a little while leaning by feeling i have to take in protein right before bed.
Nice G, thanks for the log. Pretty cool of you to take the time to post it up. Definitely taking bits and pieces to add to my game plan.
Few questions:
How is post wo nutrition applied? Does your 6 meals include it or do you have something on top of the meals?
The last meal consisting of a lb of meat. Is that eaten 2 hours prebed and thats it for the night? Just asking cause i feel i may hold myself back a little while leaning by feeling i have to take in protein right before bed.
P.S. get them leg pics up!
nice that i have actually got some people following and learning here. i did start tanning last wk so we shall see if i get a teaser pic up at the end of the wk haha.
my postworkout meal is meal #4 as listed. if it is a carb day i will have carbs and usually the full carton of egg whites. that or fish digest super fast so they are both good at getting protein in the system as quickly as possible without a shake. i do not do shakes while prepping as i have found that i lean out much better with whole foods much better and it helps me with hunger issues to consume whole food. another plus for me. i also have 10g of l glut before and after my workout and sip saa (silk aminos) during training as well to keep me in an anabolic state as well.
each of my meals for the day are 16oz haha. so what i do before bed is about 1 and a half to 2 hours prior to going down for the night i have that along with some broccoli to keep my hunger at bay when i sleep. as we diet down for show time i dont find it as necessary to eat immediately before bed or during the night because to be honest the chances of adding more muscle while in a calorie deficient state and on top of that doing tons of cardio just isnt going to happen
Thanks, yeah people would be crazy not too follow your log no matter how advanced they are. You have it laid out nice and simple. All you do is roller coaster your carbs up and down with oatmeal. When carbs get low, add fat. Nice and simple. I like the fact that carbs are high towards the end of the week too. Mainly because fri, sat are days most likely to have life events that make it tough to keep carbs/cals low.
Any fruits or veggies at all? Any flavoring on meat? A little salt? Or you straight up hardcore?
Thanks, yeah people would be crazy not too follow your log no matter how advanced they are. You have it laid out nice and simple. All you do is roller coaster your carbs up and down with oatmeal. When carbs get low, add fat. Nice and simple. I like the fact that carbs are high towards the end of the week too. Mainly because fri, sat are days most likely to have life events that make it tough to keep carbs/cals low.
Any fruits or veggies at all? Any flavoring on meat? A little salt? Or you straight up hardcore?
haha, no fruits at all. i keep sugars at zero until i fill back in 4 days from show time. insulin is the enemy for us when we are trying to get our bodyfat as low as possible. now that doesnt hold true for some of the freaks running around out there but for me and most people i work with keeping insulin down low is the best method.
now i do go hard core the last 3wks and dont use anything at all on my foods. right now i use low sodium or sodium free mrs dash grill mates and straight up mustards. i also like a few different brands of hot sauce too. biggest thing i look for is sugar and hidden carbs in them. i check the nutritional guidelines on the label as well as the ingredients. i dont start knocking my sodium down till i get close so sodium isnt that big of a concern for me until the 3wk mark.
veges: i do a ton of veges but all the ones that have no sugars in them. broccoli, asparagus, spinache, lettuce and some small amounts of green beans. i use them mainly as a filler to curb hunger and for fiber. as much as i eat i may only get in 2 servings a day on high days and then 4 or 5 serv on low and zero days.
the cool thing about my dieting approach that most cant wrap their heads around is the fact that it never stops working as long as you follow it and dont cheat. you body can never adapt to it like a set macro diet because it changes constantly. i have tried about a dozen or so different approaches that didnt work as well and i was starving all the time. i got something similar to my current approach from a top guy i am friends with and added to it and tweaked it a bit and now i win or at least land top 3 the majority of the time. so something is working haha
10 min step mill warmup glute/calves
rumble roller work
leg xtensions ss 75x20ss 90x20 105x20 120x20 these first two super sets were warm ups
walking lunges bw x 40yards 4 rounds
squats ts 135x30ts 225x20ts 275x20ts 315x20ts
static holds on wall ts 1min ts 1min ts 1min ts 1min ts
one leg xtensions ts 45x20 60x20 75x20 90x20
leg press 400x30 600x20 690x20 780x18 half of these reps were done wide stance toes pointed out the other half done inside shoulder width toes straight.
today's workout was done by my training partner. she is on zero carbs today and she made it up and drove it. i am very pleased with her progress and abilities that she has picked up from me in a very short amount of time.
pump was stupid for some reason. energy is high and motivation is on point. great leg day
chest/bis/some light posing(not by choice cause it is still early)
10 min step mill warmup
rumble roller work
incline db press 50x20 60x20 80x20 100x15
bench press 135x20 185x20 225x15 275x12
cable cross 50x20 60x20 70x20 80x20
hs incline 45x15x15 70x15x15 90x12x12 these were done with 1st set of reps single arm then followed by both at the same time
standing cable curls 60x20 80x20 100x20 ascending set 50x10as 60x10as 70x10as 80x10as 90x10as 100x10as 110x10
db hammers 20x20 30x20 40x20 45x15 50x14
db concentration curls 20x20 25x20 30x15
20 minutes tread mill
good workout but hit the wall early in. glycogen is def burned out completely now, so goal was met
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