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nothing spectacular to note today. i really havent done anything at all. i did do a little fascia blasting work and some light posing this am. other than that letting my body heal and recover and chill.
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
meal 3
8oz turkey
1.5 cups jasmine rice w/ cinnamon and splenda
meal 4
8oz turkey
1.5 cups jasmine rice w/ cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
standing cable crunch w/vac 70x15/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x10 105x10 120x10 135x10 150x8 165x8 180x8 180x8 180x8
squats x8 135x8 225x8 275x8 315x8 365x8
bulgarian split squats w/death set 25x10 45x10 65x10 ds80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x30
banded prowler drag 180lbs additional resistance 5 rounds right around 50 yards each
done for the day. starting the week off great. no really bad issues going on, i actually feel pretty good and i am looking awesome. i probably shouldnt have went over 315 on squats today but everything felt good and was running smooth so i went ahead and tested it out. it didnt feel funky so i nailed it. if it wasnt for me babying and protecting my back i would have pushed to 4 but no sense in risking getting hurt right now. i am gunning for this week to be as nice and smooth as last week was. i am winding down so the volume is coming down but the trade off is temps are in the 100s and i am doing my sled work outside. so that is a little rough on the old body haha. one of the cool things i found out is one of the gyms in my area just brought in a ton of great leg equipment and other goodies. belt squat machine a ton of chains, duffalo bars chambered bars and a bunch of other stuff. so i am ready to head out that way and tear some stuff up.
meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
standing cable crunch w/vac 70x15/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x10 105x10 120x10 135x10 150x8 165x8 180x8 180x8 180x8
squats x8 135x8 225x8 275x8 315x8 365x8
bulgarian split squats w/death set 25x10 45x10 65x10 ds80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x30
banded prowler drag 180lbs additional resistance 5 rounds right around 50 yards each
done for the day. starting the week off great. no really bad issues going on, i actually feel pretty good and i am looking awesome. i probably shouldnt have went over 315 on squats today but everything felt good and was running smooth so i went ahead and tested it out. it didnt feel funky so i nailed it. if it wasnt for me babying and protecting my back i would have pushed to 4 but no sense in risking getting hurt right now. i am gunning for this week to be as nice and smooth as last week was. i am winding down so the volume is coming down but the trade off is temps are in the 100s and i am doing my sled work outside. so that is a little rough on the old body haha. one of the cool things i found out is one of the gyms in my area just brought in a ton of great leg equipment and other goodies. belt squat machine a ton of chains, duffalo bars chambered bars and a bunch of other stuff. so i am ready to head out that way and tear some stuff up.
meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
Great job guns now I know that makes 6 great days in a row.
Great job guns now I know that makes 6 great days in a row.
Sent from my SM-S975L using Tapatalk
nah man. i got friday off it's a new training week as of today. i did have a good full week of training last week though and hoping to duplicate it again this week.
nah man. i got friday off it's a new training week as of today. i did have a good full week of training last week though and hoping to duplicate it again this week.
Still a great job keep it up more the same and you'll have what you want.
done for the day. starting the week off great again. another strong and productive day of work and back was good from yesterday. got really good speed on all my sets of incline except for the last one which i only lost maybe 2-3 if that speed wise. db press was super strong even banded. i dont think i could have gotten any more blood in my chest shoulders or tris today, not a freaking drop. we will say another successful day in and again fingers crossed another solid upcoming week.
meal 1
100g kodiak waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
1.5 cups jasmione rice w/cinnamon and splenda
meal 4
8oz turkey
8oz red potatoes
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
incline sit ups x15/4
standing calf raise 265x10 285x10 315x20/4
rack deads 135x5 185x5 225x5 275x5 315x5/4
chins x10 x8 x8 x7
db rows 110x12/4
sm bent rows 225x8/4
prowler rows 160lbs additional resistance 5 rounds 40 yards each
done for the day. another really good day in today. felt good felt strong and got a good full pump. we kept the pace pretty high today since it was just myself and the mrs. so we literally went back to back to back and were done in just under an hour and a half. so that was break neck speed haha. hit some fascia blaster work on the back this am and i am still flossing before every upper body workout. knees and joints are a tad dry and tender but nothing to crazy and it isnt affecting my training at all. so i am def not completely dried out bone dry just yet. that's a good thing though. also did some brief posing this am as well. happy happy happy and i am not feeling like dead animal ass haha
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
incline sit ups x15/4
standing calf raise 265x10 285x10 315x20/4
rack deads 135x5 185x5 225x5 275x5 315x5/4
chins x10 x8 x8 x7
db rows 110x12/4
sm bent rows 225x8/4
prowler rows 160lbs additional resistance 5 rounds 40 yards each
done for the day. another really good day in today. felt good felt strong and got a good full pump. we kept the pace pretty high today since it was just myself and the mrs. so we literally went back to back to back and were done in just under an hour and a half. so that was break neck speed haha. hit some fascia blaster work on the back this am and i am still flossing before every upper body workout. knees and joints are a tad dry and tender but nothing to crazy and it isnt affecting my training at all. so i am def not completely dried out bone dry just yet. that's a good thing though. also did some brief posing this am as well. happy happy happy and i am not feeling like dead animal ass haha
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
3 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
standing cable crunches w/vac 70x15/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x15 105x15 120x15 135x8(15s) 135x8(30s) 135x8(45s)
leg press 90x25 180x25 270x25 360x25 450x25 540x25 630x25 720x25
db sumo squats 75x8/4
glute ham raise hypers x15/4
banded prowler drags 160lbs additional resistance 6 rounds 40 yards each
done for the day. another solid and good day in. felt really smooth and got a great pump and pushed the pace pretty well. the leg curls and glute ham raises hammered the crap out of my hammies today. they were def lit up like christmas trees. no record breaking weight today but still pretty respectable with being depleted out and a pump day. i did have to lower the weight on the prowler work today because i only had my mrs and another female working with me. so i had to rotate back and forth with them. the mrs can hang but the other lady is no where near able to. so for time sake i again just pushed the tempo and pace and made it work. it burned like hell and i was sucking wind so obviously it was actually worse. another successful one in the books.
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
1.5 cups jasmine rice w/ cinnamon and splenda
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
seated machine crunch w/vac 80x15/4
standing calf raise 255x10 295x10 315x10 335x10 355x10 395x10 (10sec loaded stretch after each set
assist machine press down 100x10 110x10 120x10 130x10 140x10/3
v bar press downs 120x10 130x10 140x10 150x10
bench dips x15/4
standing ez bar curls 40x8 50x8 60x8 60x8/4
reverse curls 50x10/4
hs preacher curls 60x8/3
done for the day. not a bad day at all. nice easy fast and painless for the most part. my shoulders did pump up a bit and hurt near the end but other than that smooth as butter. i also got one hell of a surprising nasty pump today. one more training day this week and i get a day off. another good one in the books
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
1.5cups jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
standing cable crunches w/vacs 70x15/4
seated calf raise 50x10 75x10 100x15/4
one arm sup pull downs 35x10 40x10 50x10 60x10/4
low row close mag ng 140x10 160x10 180x10 200x10
med pro grip stretch pull downs 120x8 140x8/3
db pull overs 55x8/4
hypers x20/3
prowler rows 160lbs additional resistance 6 rounds 40 yards each
done for the day. last actual hard workout in the books today. it was a secondary session with complete focus on squeezing the contractions as hard as possible and holding them for 3-5 secs each. i did move some decent weight even applying those principles. it was pretty brutal and grueling to do but it was actually kind of fun. it gives you a crazy almost getting a cramp type sensation going but not actually cramping up. got a pretty good pace going also but nothing as insane as it is when it is just me and the mrs. i have to say i am happy with the progress and condition i have gotten so far. i am still a tad bit watery but i am bone ass dry in the mornings. so i can handle that all day long. weight is also holding int the 243 down to 240 on fridays for the most part. so i have been steady dropping down a lb to 2bls a week for the duration. i actually had to drop the interval cardio entirely off because it was pulling more than 3lbs a week off. so progress is progress as long as you are not cutting off muscle. i also dropped the zero carb day off my off day last week and will do so again this week tomorrow. it's only an added 300 cals total for the week. so the off set is actually nil i think. another good one in the books and i am looking forward to throttling back off this week and fully recovering and healing up.
meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
1.5cups jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut
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