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That guy can eat brother.... I wish I had his appetite. For the first few weeks when I actually sustained the diet he gave me I saw some of the most freakish growth ever. Diet really is key... and all that whole food/ red meat... man if you can pound 3 pounds of it a day along with maybe a dozen eggs, couple of protein shakes, good carbs, and a solid AAS regiment and work ethic in the gym... you will fricken grow like a weed.
I put on a little over 20 lbs in like 3 weeks at beginning of my cycle when I was doing good at following mm s diet. I am up 27 now. I was running test dbol Drol and slin only in the first few weeks guess I've kinda plateaued know ones fault but my own and getting g back at er.......
Sweet workout but Man I envy you guys with the food it's hard a hell...
That guy can eat brother.... I wish I had his appetite. For the first few weeks when I actually sustained the diet he gave me I saw some of the most freakish growth ever. Diet really is key... and all that whole food/ red meat... man if you can pound 3 pounds of it a day along with maybe a dozen eggs, couple of protein shakes, good carbs, and a solid AAS regiment and work ethic in the gym... you will fricken grow like a weed.
arms/cardio
10 min treadmill warmup
rope pressdowns 70x10 80x10 90x10 100x10 120x10(warmups) 130x10ss 140x10ss 150x10ss 160x10ss
bb curls ss50x10 ss50x10 ss50x10 ss40x10 (2sec contraction with a 3sec negative)
db hammers 30x12ss 25x12ss 25x12ss 25x12ss
bench dips ss x16 ss x14 ss x14 ss x11
hs preacher curls 25x15ss 35x10ss 45x10ss 55x10ss
lying db tri extensions ss30x15 ss35x15 ss40x15 ss40x15
15min hiit on the stepmill
done for the day. elbows and forearms feel pretty good today knock on wood. got the session done super fast even adding in the cardio. overall body feeling pretty good today
arms/cardio
10 min treadmill warmup
rope pressdowns 70x10 80x10 90x10 100x10 120x10(warmups) 130x10ss 140x10ss 150x10ss 160x10ss
bb curls ss50x10 ss50x10 ss50x10 ss40x10 (2sec contraction with a 3sec negative)
db hammers 30x12ss 25x12ss 25x12ss 25x12ss
bench dips ss x16 ss x14 ss x14 ss x11
hs preacher curls 25x15ss 35x10ss 45x10ss 55x10ss
lying db tri extensions ss30x15 ss35x15 ss40x15 ss40x15
15min hiit on the stepmill
done for the day. elbows and forearms feel pretty good today knock on wood. got the session done super fast even adding in the cardio. overall body feeling pretty good today
back
10 min treadmill warmup
rumble roller and lacross ball work
hs iso rows 50x10/3(warmups) 70x10 90x10 115x10 135x10
rack deads 135x3 185x3 225x3 275x3 315x3 365x3 405x3 455x3 (put belt on at 315)
scap stretch pulldowns 120x8 140x8 160x8 160x8
db pullovers 50x12 60x12 70x12
hypers x15 x15 x15
done for the day. great session and we moved really quickly to help enhance the pump more. i did stop the deads a little bit short on weight because i didnt want to push my lower back to far because i am still not 100%. i probably had another 2-3sets left in the tank on those. i have my therapy stuff this evening so hopefully i will feel pretty damn good tomorrow.
meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
4 scoops intra md w/ gallon water
meal 3
16oz turkey nachos yep again today haha
meal 4
havent picked my cheat for today yet
meal 5
16oz grilled chicken and ketchup
2tbl spn coconut oil
chest/delts
10 min treadmill warmup
rotator cuff work
machine press 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8 240x8
incline press(3sec neg/explosive) 135x6 155x6 175x6 195x6 215x6(lost speed on last rep) these are really hard to do with the slow descent
flat db press 65x8 75x8 80x8 ds80x8ds 65x8ds 45x8 (1-10sec forced stretch at the bottom)
reverse peck deck flyes 60x15 75x15 90x15 (2 sec hold on the contraction)
machine shoulder press 100x8 120x8 140x8 ds 150x8ds 120x8ds 90x8(90x14 top end partials)
db lat swings 50x25 45x25
done for the day. really good strong day and in and out in just over an hour. great pumps today and moved some decient weights considering how fast we were moving.
ground turkey fried and drained w/chilli powder
find a good rice craker or lower carb lower cal wheat torilla chip
fat free cheese of choice.
she browns the meat and drains it. then tosses the meat ontop of the crakers or chips and covers them with cheese then tosses them in the oven until the cheese is melted. presto, low cal lower end carb nachos
ground turkey fried and drained w/chilli powder
find a good rice craker or lower carb lower cal wheat torilla chip
fat free cheese of choice.
she browns the meat and drains it. then tosses the meat ontop of the crakers or chips and covers them with cheese then tosses them in the oven until the cheese is melted. presto, low cal lower end carb nachos
I agree, is the recipe on F.I.S.T.'s Kitchen??? What about those Protein cakes you eat?? ~Trixie~
no they sure arent. i can have the boss msg it over to you though. it is actually one that she came up with. def not something i can have when actually prepping because of the diary but other than that they are spot on. oh the sodium is a little on the high end on all the chips we have found to use. not controlling sodium atm so i am enjoying a little more variety lol
the protein cakes (gusto hates them haha)
4 whole eggs
1 cup oats
1/4 cup of raisins (i use a little bit of raisins and sometimes other dried fruits)
handful of shaved coconut (if you can find it)
sugar free chocolate syrup
scramble up the eggs. toss in the rest of the ingredients and mix throughly. nuke it for 4 min. dump it out of the bowl and flip it upside down and put it back in the bowl and microwave again for 15-30 sec. this depends on your microwave and 3 mins will cook it but i like mine a little more like a bread consistency.
now you can either use natty pb, natty almond butter or just eat a couple of table spoons of coconut oil after you consume them. this keeps the carbs burning slow during your training. i just smear it ontop of the cakes and eat it.
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