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done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:
full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1
meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats
Another good one in the books brother if you don't mind me asking how long was this workout?
Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.
Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.
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when it is just the mrs and i training we can get it cranked out super fast. that is as long as their are no squats dead lifts bent over movements or have to wait on stupid people. i only give myself enough time to recover and that usually only takes as long as it does to change our weights. the above movements do take a lot longer to recover from though but we can crank them out pretty good most of the time
standing cable crunches 70x10/4
roller work
one leg glute bridges x10(10s)/2
db leg glute bridge x10(10s)/2
lying leg curls 70x10 90x10 110x10 120x10 120x19 120x9 120x8 120x5 120x5 (20sec rest between last 6 sets)
box squats 3sec neg 45x10 135x6 185x6 225x6 275x6 315x6/3
leg press 470x30 470x25 380x80 (yes i did 80 reps with only 2 pauses)
db stiff leg 65x10/2
done for the day. nice simple and short session today. leg curls and presses were def a kick in the nuts. the constant pumping motion drives an ass load of blood in and it is gnarly painful. i love it though. we also opted to do box squats since we were supposed to do squats only to para depth today. so i turned them into box squats. they actually felt really good and got the hips firing nicely as well. i dont like doing squats to just above or right at para depth. it kills my knees. new diet and a hell of a lot more cardio in my future as well as new training programming. may do some supp additions and changes as well. got to get this off season going nasty
meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats
standing cable crunches 70x10/4
roller work
one leg glute bridges x10(10s)/2
db leg glute bridge x10(10s)/2
lying leg curls 70x10 90x10 110x10 120x10 120x19 120x9 120x8 120x5 120x5 (20sec rest between last 6 sets)
box squats 3sec neg 45x10 135x6 185x6 225x6 275x6 315x6/3
leg press 470x30 470x25 380x80 (yes i did 80 reps with only 2 pauses)
db stiff leg 65x10/2
done for the day. nice simple and short session today. leg curls and presses were def a kick in the nuts. the constant pumping motion drives an ass load of blood in and it is gnarly painful. i love it though. we also opted to do box squats since we were supposed to do squats only to para depth today. so i turned them into box squats. they actually felt really good and got the hips firing nicely as well. i dont like doing squats to just above or right at para depth. it kills my knees. new diet and a hell of a lot more cardio in my future as well as new training programming. may do some supp additions and changes as well. got to get this off season going nasty
meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats
done for the day. started up the new cardio setup today. going to be a 5 days a week and i will rotate from week to week from lss to intervals. yeah it sucks gopher balls but i do what has to be done haha. today wasnt feeling the best or the strongest at all but still got some really good work in. nothing really achy or bothering me. i did think i tweaked my back putting away the 115s but it isnt bothering me now. so i dont think i did. all in all a good session though and a good day in the books. i hate cardio and i just remembered it today
meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 3
8oz chicken or steak
8oz red potatoes
meal 4 (cheat)
8 buffalo hot wings with some light ranch
2 small slices of pizza
4 caramel pecan cookies
meal 5
60g casine hydro
1 cup oats
seated calf raise 70x10 105x10 140x10 175x10 205x10
roller work
traction machine pull downs 80x8 90x8 100x8 120x8 140x8 160x8/4
sm bent rows 185x10 225x10/4
ind handle one arm pro grip low row 30x10 40x10 50x10 60x10
db shrugs 55x10 65x10 75x10
banded hypers x10/3
30 min step mill
done for the day. got a pretty good strong session in today. lower back was a little bit tender after i got done but other than that everything pumped up and felt pretty good. we kept a pretty good pace going too which is always good, even with the bent rows. i wanted to keep those a little on the lighter side and focus on the explosiveness and contraction. i gutted myself a few times so that worked out really well. and as always cardio sucks gopher balls and moose knuckles. programming is all setup now and new diet is in place. everything will take full effect on sat. going to be an interesting and fun ride.
1 whole lemon w/2 tbl spn acv
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz chicken
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats
machine toe press 230x10 250x10 270x10 290x10 310x10
standing bb curls 30x15 40x15 50x15 80x10/5 (10sec rest between sets)
db hammers 35x10/3 (same as above)
hs preachers 70x8/2
db skullies 35x12 40x12 45x12 50x12
rope press downs ss 80x12 90x12 100x12 start ss 110x12/4ss
overhead rope extensions ss 110x8/4
30 min step mill
done for the day. got my least favorite day of the week with nasty painful pumps. kind of crowded today so even though the sets were fast paced the time between movements sucked ass. still able to get it done in a good time though. still hating the cardio and looking forward to transitioning to intervals next week. starting with the skullies was not a good idea because it made my elbows nice and fired up. all in all a good day though.
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats
try the crazy 8s i did a workout or two back. you could bust that out in about 20 or 30 mins no problem at all and it is brutal enough to get the job done nicely
standing calf raise 275x10 295x10 315x20 335x20 355x20 375x20 (last set the last few reps were bottom end partials)
rumble roller work
hs iso rows 45x10 70x10 90x10 90x10/4
one arm ind handle sup pull downs 40x8 50x8 60x8 60x8
reverse facingind handle pro grip pd's 70x10 85x10 100x10 100x10
bb shrugs 135x10 185x10 225x10 (3sec contraction)
banded hypers x10/3
30 min incline treadmill
done for the day. secondary day, so not to heavy not to light just lots of driving blood in and trying to burn the contractions for a few secs each rep. i probably could have went a tad heavier on the first movement but i just held the contraction a lot longer. my elbow is still pretty sore from the skullies yesterday and since we are transitioning into high frequency chest and shoulders saturday i figured that letting it heal would be a lot more tolerable than pushing it. right now it's sore and not painful so i will floss it again today and tomorrow and probably again pre training for the next few sessions. i havent had to do it since finishing up prep until now. all in all a good day in that went pretty quick.
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice
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