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lying leg curls 40x20 50x20 60x20 80x20 90x15ds 50x15 (missed 20 on the last set)
adductors ss 160x20ss 180x20ss 190x20ss 215x15ss
abductors ss 80x20 ss90x20 ss100x20 ss110x20
leg press 180x20 270x20 360x20 450x20 540x20 630x20 720x20 360x43
belt squats 90x15 180x15 270x15 360x15
belt squat stiff leg 50x10/2
done for the day. not a bad session today but going in right out the gate my left glute was super tight and angry. no clue why or where it actually came from but it was fired up. so i opted to put in belt squats instead of any other squats and i did it after leg press to lower the load. the leg curls were pretty nasty also to have been so light. hams pumped up something fierce after the second set and the contractions were brutal from that point on. everything else held up really well and felt really good. like noted above the pump was insanely painful for the duration of the session. i did try out a new movement that someone suggested to me that they said gave them a bit more hang on their hammies. doing a stiff leg on the belt squat. pretty interesting and i may work on progressing it and see how it does.
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
I do legs today and I am already tired .
Glad your killing it man
lying leg curls 40x20 50x20 60x20 80x20 90x15ds 50x15 (missed 20 on the last set)
adductors ss 160x20ss 180x20ss 190x20ss 215x15ss
abductors ss 80x20 ss90x20 ss100x20 ss110x20
leg press 180x20 270x20 360x20 450x20 540x20 630x20 720x20 360x43
belt squats 90x15 180x15 270x15 360x15
belt squat stiff leg 50x10/2
done for the day. not a bad session today but going in right out the gate my left glute was super tight and angry. no clue why or where it actually came from but it was fired up. so i opted to put in belt squats instead of any other squats and i did it after leg press to lower the load. the leg curls were pretty nasty also to have been so light. hams pumped up something fierce after the second set and the contractions were brutal from that point on. everything else held up really well and felt really good. like noted above the pump was insanely painful for the duration of the session. i did try out a new movement that someone suggested to me that they said gave them a bit more hang on their hammies. doing a stiff leg on the belt squat. pretty interesting and i may work on progressing it and see how it does.
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
done for the day. not happy at all today with strength but i have to keep in the back of my mind reps are up and it will come. i forgot my damn shoulder saver pad so i had to opt for machine inclines. no harm their the machine i use is money for contractions. only issue today is low back is pretty damn sore and tight but other than that it was good and smooth. the pump from the reps is pretty freaking nasty. steady drops weekly so everything is pretty damn smooth. all in all even though a little disappointing it was a good session
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
oa machine row ng 80x15 100x15 120x15 140x15 160x15 180x15 200x15ds 170x19
dante oa stretch pull downs 45x15 70x15/4 (didnt push these)
rack pulls 135x15 185x15 225x15 (little iffy so shut it down)
hypers x25 x15 x10
machine crunches 30x15/4
done for the day. had another movement programmed and completely over looked it. so i cheated a bit but still got some good work in. the high rep count is a kick but strength went well and held up pretty good. i did go really easy on the stretch pds just to be cautious. it did tighten up a little bit but didnt hurt or feel off. still going to baby it until after i get it worked on. rack pulls lit my lower back up big time. idk if i was subcons protecting the lat and flexing it harder but man it got smoked. the lats did as well and again not pushing the envelope on them so i stayed super conservative and just squeezed the hell out of them. all in all a nasty pump and good session. abs are also slowly getting worked back in since i injured them last year. that little spot i though i gave myself a hernia doesnt get tight now and i will gently bring them back up also. that shit took damn near a year to go away.
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
done for the day. pretty good day today but a couple of issues. i am pretty sure i am having hydration issues and getting some onset of cramping going on. i got pretty good one in my lower trap on the first movement today so i pounded water. first movement didnt bother the strain in my lat at all. prone shrugs were also good but got a little bit of electricity feeling running across my lower traps. that tells me their is a nerve pinching in the area that tried to cramp on me. only small issue with the lat was it did get a little funny feeling on the set with 80 but i went ahead and went to the 100s telling myself any funny feeling and i would drop it and shut it down. nothing so i pushed. i was really leary of the pullovers also and i went super light and careful but they actually gelt great. good thing i am getting worked on next week. all in all a good session and great week. i am down another 5lbs this week so we are moving in the right direction and i am sore as shit
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
done for the day. was fighting off some serious ham cramps right out of the gate today and i am pretty sure i forgot to put my salt in my pre workout meal. so i was chugging my intra drink and refilling my jug throughout the session. not the strongest session i have had but i def hit some good numbers and drove a boat load of blood in the legs. everything felt pretty good but did get a bit of a lower back pump on the pend squats. so i am thinking my low back is either really sore and beat up or my foot position was off a little bit. all in all a pretty good session though.
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
incline db press 25x2045x15 65x15 85x15 100x12 ds100x12ds 75x8ds 55x8 (kicked my ass)
hs incline press 45x12 70x12 90x12/3
cable fly press 15x10 20x10/2
db floor press 55x12 65x12/3
bent over db lats 15x15 20x15 25x15 30x15
db lats 30x8/2 ds30x8ds 20x8ds 10x8
landmine shoulder press 25x10/2
done for the day. well i thought it was going to be a hell of a good session and i went out and trained with my buddy in his facility. started out pretty good and strong but after the incline db i had so much blood in my chest that everything after was a complete and utter failure. we did jump the reps up quite a bit but damn. got to thinking maybe i burned through all my carbs but that shouldnt be. my carbs are still high as hell. going to have to do some digging to figure out where the huge strength drop is coming from. still a pretty good session and a hell of a pump. nothing really hurt or was hurting so i chalk it up as a success.
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meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
done for the day.changed up rep scheme for back today just to baby and protect it. it did hurt like hell and the tricep on that side also tightened up but i got it done. pump was nasty and painful across the board and i gave it as much hell as possible. i am able to do some stuff without any issues but at the same time i dont want to get to heavy on it to actually tear it or tear it loose. so for at least a week or 2 i will be easy on it. i have a therapy session next week to work on it so if i can just protect it for a bit she should be able to get it fixed up pretty good. i did add in 1mg of bpc into the area i tweaked. so hopefully that will help speed it up as well. pulled some more cals out this week and i am down about 15lbs from the start of prep.
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
seated leg curls 75x20 90x20 105x10 120x10 135x10 150x10 ds150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
adductors ss 140x10ss 160x10ss 190x10ss 215x10ss 225x10ss 235x10ss
abductors ss80x10 ss90x10 ss90x10 ss100x10 ss110x10 ss120x10
leg extensions 70x20 85x20 100x20 115x20 130x20 150x20 165x20 ds180x10ds 165x10ds 150x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x10
pend squats 90x15 180x15 270x15 360x15 450x15
hex bar deads 135x8 225x8 315x8 405x0(strained the fuck out of my lat)
leg press 450x5 540x20/3
done for the day. started off with a hell of a good session. everything flowing smooth, great strength and great pump with nothing aggervated or hurting at all. then rolled over to the hex bar deads that were supposed to be quad focused. well i must have shifted hands back to far or got the bar behind me a little to much. when i went to pull 405 which is light i got it up about half way off the floor and got a cramping pulling sensation in my damn lat. i immediately dropped it and shut it down. hurt like a mother fucker and i knew to leave it be. no pop or anything like that with a tear but it damn sure got my attention like the ham did last time. so finished up and rolled out. fucker hurt all night long and was sore as shit the next day. it was actually an off day so i got to rest it up and no bruising anywhere 24 hours later and no knots gaps or holes. so i am pretty sure i didnt tear it at all it was either a strain or a really really bad cramp. time will tell but other than that a great session.
meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
done for the day. not to bad of a day at all. felt pretty good and strong and had no issues at all legs were a little heavy from am cardio but other than that everything went pretty smoothly. got a really good pump going and maintained it pretty well. the press flys were interesting and a kick in the nuts and the floor presses really beat me down. so strength did fall off near the end but the pump was still really bad. the land mine shoulder press was pretty freaking challenging as well.
meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
meadows row 25x15 50x15 75x5 100x8 125x8 ds125x8ds 100x8ds 75x8ds 50x8
sm bent rows 135x8 185x8 225x8 275x8ds 225x8ds 185x8ds 135x8
upper lat cable pullovers 65x5 72.5x10 80x10 80x10 ds80x10ds 65x10ds 42.5x10
reverse face sup pulldowns 100x6 120x10/2 100x10
bb hypers 155x17
machine crunches 40x20 cramped up starting second set so shut it down
done for the day. switched over to steady state cardio on sunday 5 days a week for now also pulled out some carbs this week. thought maybe it would have an effect on training since i am not used to it but that wasnt the case at all. good strong session in today with an excellent pump. no aches or pains going in, so i am pretty happy with that. i did take a nap after my early am fasted cardio though. so we shall see how the week progresses with this new add in.
meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
i like to grill the steak up rare with a little sear on it then pan fry the potatoes muschrooms and onions. i add the steak in at the end and it is a money meal all day long
I'm gonna go get a steak right now .
My vegan wife is taking out my daughter for a pedicure [emoji23][emoji16][emoji23][emoji16]
i like to grill the steak up rare with a little sear on it then pan fry the potatoes muschrooms and onions. i add the steak in at the end and it is a money meal all day long
heavy wide grip pulldowns 100x10 120x10 160x6 200x8/3
db pullovers 55x10 65x10 75x10
banded chins x10/3
ind handle low rows 60x6 80x8/3
done for the day. got cardio in first thing with the mrs so that was a plus. pretty basic simple pump session today with nothing really crazy. no issues at all today and everything feels pretty good. well legs are a tad bit tender but not to crazy or hindering at all. so great pump and a really good session in the books.
meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette
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