Instant Access Registration Takes Less Than 15 Seconds! You May Not Post Until Registered.
To start viewing messages, select the forum that you want to visit from the selection below.
If you are having trouble staying logged in when navigating between forums/topics/etc., you need to reset your session cookie. Go into your browser and delete any cookie for the site them log back in. This should fix the login issue.
haha, i was eating 2lbs a day there for a minute and i will probably transition back to that here again shortly. when i get serious like you are i will eat 3lbs a day and yes it sucks ass but it works
abs/arms/cardio(deload)
10 min treadmill warmup
machine leg raises 50x10/6
machine crunches x10/4
standing rope crunches 70x10/4
arms went a little silly, i did a version of 8s that i just made up as i went along and i didnt track it at all. i went rope pressdowns x20 on 2 diff angles no rest, to sup db kickbacks, to one arm over head db extensions to standing db curls to stand db hammers to stand bb curls. i did all sets of 8 except for my first movement and i did 5 total rounds.
30 min step mill. i did 15min intervals 2-1 and then finished the last 15 at a higher pace
done for the day. the pump hurt bad and was stupid. in and out in a little over an hour. great workout and i am done for the week and should be firing up a new program this weekend
meal 1
2 scoops protein powder
1/2 cup cream of rice
meal 2
protein cakes
intra
1 scoop intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey lasagna
meal 5
16oz turkey
1/4 cup sour kraut
abs/delts/chest(deload)
free hanging leg raise x10/4
incline crunches x10/4
rumble roller work
rotator and shoulder health work (prehabbing)
db lat swings 40x30ss 45x30ss/3
spider walks ss x3/4
band face pulls x20/3
db hex press 25x10 35x10 45x10 55x10 65x10
pec minor dips x27 x22 x19
db twist press ss 65x10/3ss
over and backs ss x10/3
done for the day. in and out in 70mins and felt great but a little weak. actually felt a tad run down in there today and i have a good feeling that even though i had a plus up in cals yesterday the ice cream made me feel like complete but. still stupid nasty pump and over all good workout for a deload. no real serious pushing the edge and i also have some pretty sore tris from friday so that could have also been another reason i was a little run down haha.
meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey w/meat sauce
8oz brown rice pasta (so in nut shell spagghetti turk style w/low sugar meat sauce)
meal 5
16oz turkey
1/4 cup sour kraut
consistency is the key man and i dont have a hell of a whole lot of time left in the game. my injuries and body are only going to allow me to play for a little bit longer it looks like. so i am trying to maximize what i got left
abs/legs(deload)
standing cable crunches 70x10/4
roller work
lying leg curls 60x10 70x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductors 120x10 170x10 190x10 190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6 (back wasnt to bad today but still not 100%)
machine leg press 390x20/4
done for the day. back doesnt really hurt but i can tell it isnt quite fully healthy yet. it is comfortable but i damn sure wouldnt load up and hammer it just yet. everything else is spot on and doing really good
meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
4 slices of pizza
cup and half egg nog ice cream
meal 5
16oz turkey
1/4 cup sour kraut
Anything you recommend or find useful when you get that painful pump? Getting God aweful pumps lately. Gets to the point where I need to stop before I can even do my next set.
taurine works for the back pumps pretty well but arms and forearms just plain suck. i will alternate back and forth between bi and tri to try to help with it a bit, stretch a little bit to open it up or just take a little more time between sets. i have had my legs get so bad after extensions that 135 nor 185 would bend my legs. i actually had to put 225 on the bar just to get them to break to squat. for me personally back and arm pumps are by far the worse and most irritating and painful though. i can even deal with calf pumps better haha
Anything you recommend or find useful when you get that painful pump? Getting God aweful pumps lately. Gets to the point where I need to stop before I can even do my next set.
abs/arms/cardio
10 min treadmill warmup
incline sits x10/4
leg raises x10/4
cable crunches 50x15/4
cable extensions pressdowns extensions combo did 3 rounds of 100reps total with 20 reps in each position and hand spacing. no rest except changing hand spacing
db tate extensions 20x10 25x10 30x10 35x10
overhead db extensions 30x8/4 back and forth from hand to hand with no rest
stand db curl w/hammers 20x15x15 25x10x10 30x10x10 35x10x10 standard db curls no rest straight to hammer curls
one arm db preachers 35x8/4 again no rest from arm to arm
30 min step mill steady state
roller work
done for the day. shoulder is a little tender but all is good. pump was stupid painful today and i pushed the pace hard. in and out with cardio in about80 mins total
meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
1 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
great thing about deloading from programming is 3 full days off per week. not that i dont enjoy training 5-6 or even 7 days per week at times but i have been going pretty freaking hard for a while now haha. so yesterday and today off maybe tomorrow and finish up the week with arms. back and everything else feels freaking fantastic. so i will be back in it fresh healthy and nasty
abs/back/cardio(deload)
incline crunches x10/4
lat pulldown crunches 70x10/4 (these are great for learning ab control and etching in details)
hs iso rows pro grip 90x12 115x10 135x8
hs iso rows nutr grip 90x12 115x10 135x8
low cable row pro grip x12 x10 x8
low cable row sup grip x12 x10 x8
med ng puldowns 100x12 120x10 140x8
hs sup grip pulldowns 45x12 70x10 90x8
rope face pulls 80x12 100x10 120x8
incline rope pullovers 100x12 120x10 120x8
hypers x25/3
20 min step mill lss level 6
done for the day. low back still hurts a bit but not brutal painful at all just annoying at this point. hypers caused zero bone pain which is great but the cardio made it tighten up a tad bit but it went away. i am probably going to be brutal sore tomorrow because my legs chest and shoulders are. got a couple days off and one workout left this week. so far so good for deloading. i picked a hell of a workout to delaod on though. i think it ended up being like upper 30s worth of sets total, so lots of volume
meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8oz red potato
meal 5
16oz turkey
1/4 cup sour kraut
abs/chest/delts(deload)
free hanging leg raises x10/4
standing cable crunches 70x10/4
roller work
lat db swings 50x30/4ss
spider walks ss x3/4
banded face pulls x20/3 (shoulders were so pumped at this point i could barely hold the band up to pull it apart)
hex press 25x10 35x10 45x10 55x10 65x10
pec minor dips x27 x22 x19
db twist press 65x10/3
done for the day. shoulders are smoked but back felt much much better this am. no real bad issues at all after yesteday's workout
meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
We process personal data about users of our site, through the use of cookies and other technologies, to deliver our services, personalize advertising, and to analyze site activity. We may share certain information about our users with our advertising and analytics partners. For additional details, refer to our Privacy Policy.
By clicking "I AGREE" below, you agree to our Privacy Policy and our personal data processing and cookie practices as described therein. You also acknowledge that this forum may be hosted outside your country and you consent to the collection, storage, and processing of your data in the country where this forum is hosted.
Leave a comment: