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Nice work brother.
That pec just needs to get healed up for good and leave you alone to grow.
[emoji1306]
Sent from my iPhone using Tapatalk
i have been having it worked on and it feels good for a week or two then it tightens up on me again. it is seriously pissing me off that it is holding progress back.
stationary bike warmup
hs seated leg curls ss 25x10ss 50x10ss 755x10ss 100x10/5ss
high and wide leg press ss ss180x8 ss270x8 ss360x8 ss450x8 ss540x8 ss630x8/3
banded stiff leg deads 85x8 145x8 195x8 245x8
occluded leg extension 105x20x20x15x15 (20sec between each) straight into leg curls
occluded lying leg curls 80x15x15x12x12 (same here)
done for the day. nothing special or crazy today. just pushing some blood around and driving the pace. everything felt really good today with no issues at all. yesterday i did miss my entire session and didnt get to step foot in the gym. i spent 3 unplanned ours in the eye doctor and it messed up my whole setup and timing for the day. i have an eye issue going on that is messing me up pretty good and is perm and never going to go away. nothing major just a huge pain in the ass. 3 hours to figure that crap out. got to go back again next week again too, fml.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
Dammit man, you’re falling apart. [emoji102]
Father Time is probably pissed at you for being so damn healthy/fit, so he just keeps throwing injuries and ailments at you.
On the other hand, you had a smooth leg day! I’ll say again, I like the simpler sessions. (Especially legs)
Dammit man, you’re falling apart. [emoji102]
Father Time is probably pissed at you for being so damn healthy/fit, so he just keeps throwing injuries and ailments at you.
On the other hand, you had a smooth leg day! I’ll say again, I like the simpler sessions. (Especially legs)
Sent from my iPhone using Tapatalk
man, you arent joking. i let the eye and ear thing go for about 3 or 4 weeks because they normally correct themselves. well it didnt and then i went in. so eye drops they wont to probe my butt lots of blood work having nothing to do with my ear or eye. didnt get any better with drops so they sent me to the eye doc. another huge waste of time for the most part. more eye drops hot compresses and suffering haha. i have an eye situation that my glands are producing more oil than they should and causing major irritation. so i get to deal with that crap forever and it took two weeks and lots of wasted hours that was pointless and a pain in the ass. love it
hand bike warmup
GIANT SET 1
rope press downs 80x12gs 100x12gs 120x12gs 140x12gs 150x12gs
db hammers 25x12gs 30x12gs/4
db skullies 30x12/4gs
standing ez bar curls gs gs30x12 gs40x12 gs50x12 gs60x12 gs70x12
GIANT SET 2
assist machine press downs 100x15/4gs
hs preacher curls 45x15/4gs
pro db kickbacks gs 15x8/4gs
incline db curls gs gs15/4
35 min incline treadmill
done for the day. fast paced with non stop training haha. giant sets all day. stupid silly painful pump with this one for sure. i like these because it is great way to get a ton of volume in in a very short period of time. plus it is safe because you cant use as heavy of a weight as you can with straight sets. i wasnt pressed for time yesterday either for the first day of this week. this is just what was programmed in for the day.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
hand bike warmup
activation exercise 3 rounds
db rows 80x8 100x8 120x8 140x8
incline db rows 35x10 40x10 45x10 50x10
ind handle sup low rows 40x12 50x12 60x12 70x12
machine pullovers 105x10 120x10/3
wide grip pull downs 100x10 120x10 140x8/2
done for the day. good day feeling wise piss poor day gym crowd wise. i literally had to wait for at least 10 mins for every single piece of equipment and i went in super early in the am. well the db rows i blasted through and then the hold up. still continued to get a good pump after each movement but i had to add a couple warmup sets on every movement. still got the work in and done though.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
cheat meal
4 slices of meat pizza
bowl of super man ice cream
stationary bike warmup
roller/lacross ball work
dbl banded glute/hip activation 3 rounds
hip activation
lying leg curls 70x8 80x8 90x8 100x8 110x8 130x8 ds 150x8ds 120x8ds 100x8
leg extensions 75x8 90x8 105x8 120x8 135x8 ds150x8ds 120x8 105x8
hacks 90x8 180x8 270x8 360x8 450x8 540x8ds into amrap 270x32
leg press as. 90x6 180x6 270x6 360x6 450x6 540x6 630x6 ds 630x6ds 540x6ds 450x6 360x6ds 270x6 180x6 90x30
waling lunge ss x8/3ss
glute ham hypers ss x15/3
done for the day. not a bad day and not that great of a day. still got some pretty good work in and got a great pump. still having the hip flexor tightening up issue going on and motivation was a little blah today. just an off day. still didnt feel that bad but guts were not happy at all so i think that threw me and my day off.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats
That looks like a good day to me. Plenty of volume, touched every angle at least once. It wouldn’t be a normal day for you if something didn’t act up. [emoji6]
That looks like a good day to me. Plenty of volume, touched every angle at least once. It wouldn’t be a normal day for you if something didn’t act up. [emoji6]
Sent from my iPhone using Tapatalk
need to hit a point of stringing a bunch of good days back together again. all the doc visits and running around all over the place is messing with my mojo haha
hand bike warmup
machine press 80x10 100x10 120x10 140x10 160x10 180x10 ds200x10ds 170x10ds 140x10
bench press 135x8 185x8 225x8 245x6
incline db press (w/orange strong band) 40x12 50x12 60x12 ds75x10ds 55x10ds 45x10
machine shoulder press 100x8 120x8/3
reverse peck deck ss 75x20/4ss
peck deck fly ss ss90x12 ss105x12 ss120x12 ss135x12
db lats 25x12/4 (only 20sec rest)
35min treadmill
done for the day. not to shabby of a day. got a great pump and moved some pretty good weight around. the machine press with drop sets smoked me right out of the gate. so that knocked off my strength big time on the other movements. the db press were supposed to be forced negs but it was awkward so we opted for heavy bands instead. good day
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats
hand bike warmup
activation exercise 3 rounds
chest sup machine rows 105x10 120x10 135x10 150x10 165x10 180x10
banded hs iso row x8 45x8 70x8 90x8 115x8 135x8
deads (banded) 135x2 185x2 225x2 275x2 muscle rounds 315x4/3(dropped band) 315x4
traction pulldowns med grip 100x12 110x12 120x12/2
t bar prone shrugs 45x12/3
reverse hypers x12/4
35 min treadmill
done for the day. really good day in with no issues at all other than being crowded. i was able to modify a couple movements that were similar so i didnt have to wait to long. deads were pretty good but i got a little over excited with the weight and the bands, so i had to drop them going into my 4th set of muscle rounds because my form was starting to break. it was supposed to be with chains but i wasnt driving over to the gym that has them today because the mrs had an appt. so all in all a good strong day.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1 cup oats
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