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Good job brother.
Training [emoji736]
Meals [emoji736]
Everything else life threw at you today[emoji736]
Sent from my iPhone using Tapatalk
thanks man. not even close to what you have to deal with daily but def a change in pace for my big butt. i am used to training balls to the wall then hitting the boxing gym for an hour and a half or so and the rest of the time is eating and holding my recliner down. so the running around is an eye opener haha
hand bike warmup
activation exercises ss 4 rounds/ss
incline db press ss ss25x10 ss40x10 ss55x8 ss70x8 85x8 100x8 115x8 (broke what i have been doing)
incline bb press 155x6 185x6 205x6 225x6 255x6 285x6 (broke this one as well)
db hex press cluster set 55x17 x10 x8 x7 (20 sec between)
machine flys 105x10(30s) 120x10(30s) 135x10(30s)
db rear lat swings 50x30/4
banded db press 50x8/4
one arm overhead db extensions 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1
done for the day. well the goal for this 4 week block was to increase reps with top end weight for the first 4 and then increase the total weight for the same amount of reps from the first week. so we nailed them both with 5lb increases. i probably could have hit a little more but i didnt want to bother the guy that was giving my a hand off anymore during his workout nor did i want to agervate the pec more before i have it worked on again. all in all a very very strong day with no issues at all. hit the goals and got it done. another running day haha, so i am wasted again today. i would be dead most likely if i hadnt got on the cpap machine. that thing is making a huge difference in how i feel.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
8oz kumbucha
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
standing cable crunch w/vac 70x10/4
stationary bike warmup
rumble roller work
glute bridges w/iso x10(10s)/4
seated leg curls 90x10 105x10 120x10 135x10 150x12 165x10 180x8 195x6
adductors 190x10/3
squats x10 135x10 185x10 225x8 275x8 315x8 365x8 425x8
hacks rb 270x5 360x10 450x10 ds540x10ds 450x10ds 360x10
leg extensions no clue on the weight but it was a cluster set x16 x10 x9 x8
done for the day. another day of running and tomorrow will be the last day i have to do that. so maybe i can get a little rest and recovery in now. dont think i have any running on friday either. so no cardio today. i will get in tomorrow on my off day and make it up. great session in today. smooth heavy and a brutal painful pump. squats went very very well and i had intended on going up a bit more but figured since i had a drop set of death coming up, pushing up to high would have been no good. my work sets broke my ass off anyway before the dsd. surprisingly everything felt and feels pretty good. a little tweak in the groin but nothing major, it feels better already.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
8oz kumbucha
hand bike warmup
activation exercises ss 4 rounds ss
one arm db rows ss60x10 ss70x10 ss80x10 ss100x10 110x10 120x10 130x10 140x10
machine pull overs ss 120x8/4ss
chins ss ss x8 ss x7 ss x7 ssx6
prone shrugs 25x12 50x12 75x12 100x12
db curls 10x10 15x10 20x10 25x10
15 min step mill intervals 2-1
done for the day. nothing crazy or fancy today. did get a little heavy on the db rows but they felt good and light so i pushed them up a tad bit. i did have a little issue with my bi starting to tighten up and pull a bit. nothing crazy but i did back off on my bicep work a smidge just to be safe and protect it. i am having it and a couple other things worked on next week. so hopefully it will all be like new. all in all a great day in with a good pump and no serious issues at all. traveling tomorrow so this is only a 5 day week. cpap machine is also doing much better and i am hitting 100% on the app and having less than 1 event an hour. so it is working pretty good. nose is sore as all hell but i am pretty much used to it now.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
8oz kumbucha
hand bike warmup
hanging leg raise x10/4
activation exercises 4 rounds ss
meadows rows ss ss25x8 ss25x8 ss50x8 ss75x8 ss100x8 ss125x8
rack pulls 135x3 185x3 225x3 275x5 315x5 365x5 405x5 455x5
cable pull overs 100x8ss 120x8ss 140x8ss 150x8ss
one arm cable rows ss45x8 ss50x8 ss60x8 ss70x8
rope face pulls 80x12 100x12
ez bar curls 5sec neg 50x8 60x8/4
15 min step mill intervals 2-1
done for the day. great day in the gym training wise, terrible day in the gym people wise. i hate freaking holiday weekends and i even went in later to try to off set the crowd. no freaking bueno on that idea, it was wall to wall. so to say it took a bit longer would be a stretch. still got in a very good very slow session. moved some really good weight and got a pretty good pump going. i figured after only getting about 4 hours of sleep on friday and driving all day sat and being so tired on sunday it would hamper today. i was pretty surprised that it didnt at all. felt really good. my bicep is a little angry again but i have having some pt done tomorrow so i should be brand new wed. not looking forward to it but i know it will help a ton.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
8oz kumbucha
I went a little later today and only caught the tail end of the “holiday crowd” ��
Sent from my iPhone using Tapatalk
i always plan for it and for whatever reason my plan didnt work out to well. i live close to a military instillation so on top of them being out of work only 1 facility is open for them to use. so it doubles or triples the numbers in our normal gym. it drives you nuts. i went in one day when they all normally get off work and i spent almost 3 hours trying to do arms. to this day i will not go in past 3pm. i will go in at 4am before i try to train in the evening, it is horrible
hand bike warmup
activation exercises 4 rounds ss
machine press ss ss80x10 ss90x10 ss100x10 ss120x8 140x8 160x8 180x8 200x8 220x8
bench press 135x5 185x5 205x5 225x5 255x5 275x5 (no training partner today so i stopped there)
dips ss x8/3ss
stretch pushups ss x23 ss x17 ss x11
cage press 95x8 135x8 185x8(sloppy) 155x8
reverse peck deck 90x15 105x15/3
cable press downs 100x12 120x12 140x12 160x12 180x12
db over head extensions 30x10/4 (10sec stretch at end of each set)
15 min step mill intervals 2-1
done for the day. great session in today. nice steady fast pace. i moved some pretty good numbers and felt pretty good. this is the setup for this next block of training and i am pretty sure the focus movement will be machine press. so i got the base idea of how heavy it will be and increase reps each week. so not to shabby at all. i did go get some pt work done today and she absolutely wrecked my ass from head to toe. went in for the pec bicep and hip flexor. she looked me over and said haha, nope we have a ton of work to do. so to say that i was firing nice and smoothly is not even close to the truth. lats hips ham and adductor on one side were locked together. ham and quad lat and oblique locked on the other side. scapula and all kinds of other stuff was seized up badly. i am beat up pretty good now but i should feel great tomorrow. i dread the follow up appointments damn it.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
8oz kumbucha
stationary bike warmup
rumble roller work
lying leg curls 60x10 80x10 90x10 100x10 110x12 120x10 130x8 140x6
leg press 270x8 450x8 540x8 630x8 720x8 810x8 900x8
bb lunges 95x10 145x10 195x10
leg extensions x8 x8 x8+30p
bb stiff leg 95x8 145x8 195x8
15 min step mill intervals 2-1
done for the day. not the best day in the books today but not to shabby. i am pretty sore and beat up from the pt yesterday and i honestly think i may have been a bit dehydrated also. so i really really didnt push to awful hard. it didnt feel shaky but it also didnt feel right either. so i am thinking that i may have been more busted up than i was when i was being treated before. either way still got some pretty good work in. pump was fantastic but still was looking for a bit more. eating lineup today is not normal haha. it's my anniversary so, i gave the mrs the day off from cooking and we went to eat where she wanted to for today. so not crazy high cals but far from clean. i will make the call on if today is a cheat by how the scale reacts over the next 2 days. if it stays up no cheat on sat. if it pulls back down where i was today i will have the additional cheat. good times
meal 1
gravy and biscuits
sausage and eggs
intra as usual
meal 2
bread stick chicken parm sandwich
fries
1 1/2 cannolis
meal 3
8oz steak
8oz sweet potato
brownie
yes that gravy and biscuits sat in my gut like a damn brick during leg training. it was so good but it also sucked ass as well
Cannolis are an all time favorite of mine.
Looks like a solid day of eating.
And Happy Anniversary to you and the Mrs.
Sent from my iPhone using Tapatalk
we had an old no kidding deli like straight up in italy on the other side of the city from us. they had the best cannolis on the planet. they always did the fresh when you ordered and i have had them in italy in a number of places. these were the best haha but then again i am pretty sure any and all are good.
hand bike warmup
activation exercises ss 4rounds ss
low cable rows ss ss70x12 ss85x12 ss100x12 ss120x12 140x12 160x12
cable pullovers ss 100x8ss 120x8ss 140x8ss 160x8ss
reverse facing sup pull downs ss ss70x8 ss85x8/3
machine prone shrugs 105x10 120x10 135x10 150x10
standing cable crunch w/vac 70x10/6
db curls 25x8 30x8 40x8 45x8ds 25x8 (wasnt happy with the squeeze on the last set)
db hammers 25x12/4
18 min step mill intervals 2-1 (not supposed to be 18 mins but i switched machines and had to make the time even)
done for the day. crazy day this am. i had to have bloods drawn at 8 so that in itself and being fasted dicked up my time line a bit. still got the meals in and into the gym close to the planned time haha. got a quick pace nasty session in. nothing to write home about weight wise but still great pump and everything flowed very smoothly. i can def tell the pt work paid off on my upper body. hopefully the lower will be nice to me next week and fire properly. all in all a good day in the books.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
8oz kumbucha
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