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back/bis/calves/abs
10 min treadmill warmup
rumble roller and stretching
sm bent rows 95x10 145x10/2(warmups) 195x12 245x8 265x8
assist chins x10/3
incline rope pullovers 80x10 90x10 110x10
db rows(ng) 40x10 45x10 50x10 55x10
hypers x25/2 (these sucked haha)
db hammers 15x12 20x12 25x12 30x12
cable concentration curls 25x10 35x10 45x10
machine preachers bth 40x10 50x10 50x10
toe press 190x10 230x10 290x10 310x10
lying leg raise x10/4
done for the day. great secondary back session in today. nothing really significant to note today other than my legs are still brutal sore and i am pretty wiped out for the week. i am def going to have to creep up the carbs this upcoming training week. i think i am hindering recovery keeping them way to low. other than that everything feels the way it should and its going very well.
meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
16oz ground turkey jalpeno ranch (fat and sugar free)
meal 5
16oz ground turkey w/sugar free maple syrup
1/2 bag broc
1/2 cup sour kraut
back/bis/calves/abs
10 min treadmill warmup
rumble roller and stretching
sm bent rows 95x10 145x10/2(warmups) 195x12 245x8 265x8
assist chins x10/3
incline rope pullovers 80x10 90x10 110x10
db rows(ng) 40x10 45x10 50x10 55x10
hypers x25/2 (these sucked haha)
db hammers 15x12 20x12 25x12 30x12
cable concentration curls 25x10 35x10 45x10
machine preachers bth 40x10 50x10 50x10
toe press 190x10 230x10 290x10 310x10
lying leg raise x10/4
done for the day. great secondary back session in today. nothing really significant to note today other than my legs are still brutal sore and i am pretty wiped out for the week. i am def going to have to creep up the carbs this upcoming training week. i think i am hindering recovery keeping them way to low. other than that everything feels the way it should and its going very well.
meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz ground turkey
meal 4
16oz ground turkey jalpeno ranch (fat and sugar free)
meal 5
16oz ground turkey w/sugar free maple syrup
1/2 bag broc
1/2 cup sour kraut
chest/tris/delts/calves/chiro
10 min treadmill warmup
rumble roller and stretching
machine press 80x8 90x8 100x8(warmups) 120x8 140x8 150x8 160x8 170x8 (constant tension on these super mega slow with hard forceful contractions)
machine flyes 105x10 120x10 135x10(5) 140x10(5)(1)
pec minor dips ss x8/3ss
stretch pushups ss x8
single arm rope pressdowns 35x10 45x10 55x10 65x10
rope pressdowns 100x15 110x15 120x15
incline db skull chrushers 35x10 40x10 40x10 40x10
seated db lats 15x12 20x12 25x12 25x12 25x12 (30 sec rest between sets)
reverse peck deck flyes 75x20 90x20 90x20
seated calf raises 50x20 75x20 75x20 75x20
rumble roller and stretching
done for the day. great workout in today even though strength was a little down. still good pump and got it knocked out in about 90 mins total. i had a chiro appt today so i got that work done as well and i had to wait a bit so it threw my time table meal wise off. so i took the wife out to lunch. didnt eat anything to awful nasty but the spicy def lit me up and i have been sweating ever since. last training day tomorrow for the week. my legs and glutes are stupid crazy sore and the therapist bruised the hell out of my lat quad head. knees are both sore and tender today but no more than usual
meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
calzone w/o meat gravy. it had all meats, peppercinis, jalepenos and a bunch of other hot stuff in it. so this upped my carb count a smidge gusto
meal 4
16oz ground turkey jalpeno ranch (fat and sugar free)
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut
legs/calves/abs/rehab (secondary)
10 min treadmill warmup
rumble roller work and stretching
lying leg curls 60x10/4(warmup) 110x8 120x8 130x8 130x8
leg press 270x10 360x10 450x10 540x10 630x10 720x10
sm lunges 155x15/5 (oh sweet baby jesus i thought i was going to die)
hip machine front raise 60x10 70x10 80x10 20 sec front relaxed leg squeeze after raises
leg extensions 90x30 105x30
bb stiff leg deads 95x8 145x8/2
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
leg raises ss x10/4
done for the day. started the day off with therapy, and went in thinking maybe get checked out and be cleared hot. nope not happening, got the full work up and treatment and it hurt like a biatch as usual. leg day was extra special brutal and the pump was stupid. i am wasted tired now and fully spent and pretty much worthless.
meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut
That's such a fine balance between gaining and keeping the BF where you want it. Especially going into another bulk. I'm never satisfied so I end up adding cardio a little to much. I love a good refeed though.
i am training 6 days a wk hard and i honestly dont think with the combo of heavy and high volume that i could actually add any cardio in on top of that without either getting hurt or being nasty over trained. i did take a little play from your play book and snuck in a little tren a just for a little added boost to speed up the process a bit and give a little strength nudge. i will up the carbs a little more next week by maybe 1-150ish. i am only about 10 pounds off where i want to be anyway and it is no rush either way
doing low almost maint during the week and then a little refeed with the cheat on the weekend. i am trying to drop that last little bit before going back into gaining again without hammering a shit load of cardio
That's such a fine balance between gaining and keeping the BF where you want it. Especially going into another bulk. I'm never satisfied so I end up adding cardio a little to much. I love a good refeed though.
doing low almost maint during the week and then a little refeed with the cheat on the weekend. i am trying to drop that last little bit before going back into gaining again without hammering a shit load of cardio
Whatcha got going on with your diet? You seem to be doing a lot of low carb days...
doing low almost maint during the week and then a little refeed with the cheat on the weekend. i am trying to drop that last little bit before going back into gaining again without hammering a shit load of cardio
legs/calves/abs/rehab (secondary)
10 min treadmill warmup
rumble roller work and stretching
lying leg curls 60x10/4(warmup) 110x8 120x8 130x8 130x8
leg press 270x10 360x10 450x10 540x10 630x10 720x10
sm lunges 155x15/5 (oh sweet baby jesus i thought i was going to die)
hip machine front raise 60x10 70x10 80x10 20 sec front relaxed leg squeeze after raises
leg extensions 90x30 105x30
bb stiff leg deads 95x8 145x8/2
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
leg raises ss x10/4
done for the day. started the day off with therapy, and went in thinking maybe get checked out and be cleared hot. nope not happening, got the full work up and treatment and it hurt like a biatch as usual. leg day was extra special brutal and the pump was stupid. i am wasted tired now and fully spent and pretty much worthless.
meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut
Whatcha got going on with your diet? You seem to be doing a lot of low carb days...
legs/calves/abs/rehab (secondary)
10 min treadmill warmup
rumble roller work and stretching
lying leg curls 60x10/4(warmup) 110x8 120x8 130x8 130x8
leg press 270x10 360x10 450x10 540x10 630x10 720x10
sm lunges 155x15/5 (oh sweet baby jesus i thought i was going to die)
hip machine front raise 60x10 70x10 80x10 20 sec front relaxed leg squeeze after raises
leg extensions 90x30 105x30
bb stiff leg deads 95x8 145x8/2
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
leg raises ss x10/4
done for the day. started the day off with therapy, and went in thinking maybe get checked out and be cleared hot. nope not happening, got the full work up and treatment and it hurt like a biatch as usual. leg day was extra special brutal and the pump was stupid. i am wasted tired now and fully spent and pretty much worthless.
meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut
back/calves
10 min treadmill warmup
rumble roller and stretching
chest supp rows 45x10/3(warmups) 70x10 90x10 115x8(5) last set had 5 partials out of the stretch
one arm sup pulldowns 45x10 50x10 60x10
mag ng low pulley rows 140x16 140x14 140x12
db pullovers 55x12 65x12 70x12
bb hypers 135x8/4
standing calf raises 135x10 155x10 175x10 175x10 195x10 210x10
rumble roller work and stretching
done for the day. great workout today with a really good pump. put a lot of focus on constant tension with a combination of lots of stretching during the movements at the end. the bb hypers were new and felt good but they pump the lower back up quick.
meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut
chest/shoulders/calves/abs
10 min treadmill warmup
rumble roller work/stretching
machine press 80x8 80x8 100x8(warmups) 120x8 140x8 160x8 180x8 200x8
sm incline press 135x6 185x4 225x6 255x6 275x10
small incline db press 70x27x24x20x19x16x14 (done back to back with 45 secs or less rest)
peck deck flyes ss 105x15ss 120x15ss 135x12ss 150x11ss (20 sec hold in the stretch after each set)
reverse peck deck flyes ss ss60x12 ss75x12 ss90x12 ss90x12
db lats ss 15x10ss 20x10ss 20x10ss 25x10ss 25x10ss 25x10ss 25x10ss 30x10ss 30x10ss 30x10ss
toe press macnine ss150x8 ss190x8 ss230x8 ss250x8 ss270x8 ss290x8 ss270x8 ss270x8ss 290x8ss 310x8ss
v ups x10/5
done for the day. numbers are going up so that would indicate that everything is working on point and good to go. we moved some really good weight again today and everything felt really good.
meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/hot sauce
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut
legs (programing breakdown sent me to the same gym as last week)
10 min treadmill warmup
rumble roller work and stretching
seated leg curls 4 sets of 10 warmups 10super sets of 8. no clue on the weight but i did the whole stack for the last 4 sets
glute kickbacks on cable machine ss 10 super sets of 8. i would say close to 1-150lbs on almost all of these sets
machine squats 90x10/2(warmups 120x8 150x8 190x8 250x8 290x8 310x8 ds 290x7ds 210x5 150x4(1) drop set was done super super slow on eccentric and last set had a 8sec forced iso hold
walking db lunges ss 30x10/3ss
sissy squats ss x8/3
standing one leg leg curls 40x15 50x15 50x15
done for the day. this was an extra brutal nasty session today and my legs are smoke checked. i felt the need for a serious nap but i fought it off except for a couple min power naps here and there haha. felt really good today and had no issues with either knee or my back. the kickbacks made my hip flexors tighten up a little bit but nothing crazy.
meal 1
protein cakes w/sugar fee jelly
intra workout
4 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
dbl cheese burger on wheat bun
small brownie and 2 scoops vanilla ice cream
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut
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