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Holy Hell, I guess Now it’s time for some catch up. What’s the plan slow and steady?
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going to go easy for the remainder of the week, while i refuel and rehydrate and wake the muscles back up. then monday i will try to go back wide open again. should be able to have all of my food needs and stuff covered by then. well at least hopefully. i do have all my turkey and stuff back as well as a stock pile of rice potatoes and oats. so i should have no problem going at it monday, fingers crossed
hand bike warmup
machine press 80x10 90x10 100x10 120x10 140x10 160x10 180x10
hs incline 50x8 75x8 100x8/2
machine fly 90x10 105x10 120x10 135x10
reverse pec deck fly 75x20/4
db lats 25x10/4
cable press downs no clue on weight did sets of 10 until i hit the stack. 4 sets total
oa overhead db extension 20x10 25x10 30x10 35x10
15 min step mill intervals 2-1
done for the day. well i got in and got it done. it was a very very painful day in today. my shoulders hurt, my elbows hurt, chest was super tight and everything felt stupid heavy. so to say today was a success would be a half truth. i did get a pump going and got my cardio in so that was successful other than that it was a freaking wash. i know i will be happy that i did it next week and fingers crossed i will be 100% and good to go on monday. i started up the trest ace today. the big note on it is it has a bit of pip and burns like fire. i will accept that as long as it does what it is supposed to do.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
So glad you’re ok! Was worried! Hate you guys had so much flooding and damage! Heart breaking!! Good to see you’re back at it
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“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
hand bike warmup
hs iso row 45x10/2 90x10 135x10/3
one arm sup pull down 50x10 60x10/3
rope face pulls ss 100x10ss 110x10ss 120x10ss
cable pull overs ss ss100x8 ss110x8 ss120x8
deads 135x10 225x10 315x10
seated db curls 15x10 20x10 25x10 30x10
db hammers 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1
done for the day. much better session today. not as much ache and pain going on at all today. still a tad bit tight though but everything didnt feel like a damn ton. so i will take it as a positive sign. great pump and the deads actually felt really good surprisingly. i probably should have left them alone but all the hypers were taken and i wasnt waiting.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
stationary bike warmup
lying leg curls 25x12 45x12 70x12 90x12 115x12 135x12 180x12
leg press 180x8 270x8 360x8 450x8 540x8 630x8 720x10 (this machine was heavy as hell)
belt squats 90x12 180x12 270x12 360x12 450x12
leg extensions x15/3 (no clue on weight)
db stiff leg dead 60x10 65x10 70x10
done for the day. running way way behind today on my time line. an older friend of my wife is in the hospital and most likely not going to make it. so we stopped in to visit and check on the family before training. so i had to skip my cardio due to timing. weight is still down so i dont think it will hurt anything haha. felt ok training today. knees, hips and the one hip flexor were a tad bit tight and achy but i also forgot my roller. not a bad day but a kind of off day. i still moved some pretty good weight pretty easy and it didnt feel overly heavy. well the setup on that particular leg press makes light weight feel stupid heavy regardless of how good the day is. not our normal gym so we had that and the belt squat to work with today. i didnt want to back squat today, just to be cautious. over all in all reality not that bad of a day.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
hand bike warmup
activation exercises ss 4 rounds ss
machine press ss80x12 ss90x12 ss100x12 ss120x12 140x12 160x12 180x12 200x12 220x12 230x12 (couple forced reps on last set)
incline press 155x6 185x6 205x6 225x6 255x6 275x6
dips x10/3
machine fly 105x10 120x10 135x10
db lat swings 55x20/4
reverse pec deck fly 75x25/4
cable press downs 100x12 120x12 140x12 160x12 180x12
15 min step mill intervals 2-1
done for the day. other than a little joint pain and stiffness today was a spot on day. no real issues at all going in or by the end. felt nice strong smooth and got a great pump going. cardio is still kicking my butt when it wasnt before, so that aspect sucks with only missing a week. good stuff across the board today though.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
handbike warmup
activation exercises ss 4 rounds ss
meadows rows ss ss x12 ss25x12 ss50x12 ss75x12 100x12 125x12
rack pull 135x5 185x5 225x5 275x5 315x5 365x5 405x5 500x5 (yeah buddy)
db pull overs 50x8 55x8 60x8/2
machine row 135x8 150x8 165x8 180x8
db preachers 25x8/4
15 min step mill intervals 2-1
done for the day. excellent day today. great strength great pumps and no issues at all. we actually got a pretty good pace going as well i didnt feel like i was about to fall over and die. so after 3 days i think i have the rust shaken off and may be on the up. pulled 500 hundred from about just under the knee cap which is a great pull for me at that height. i am stronger off the floor than off the pin for some reason. going to be nice and stupid sore most likely. cardio still sucks ass but it wasnt as bad as it was when i started it back up after the break. very good day in the books for sure.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Great work! Especially on the 500!! How are things since Florence?
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“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
Great work! Especially on the 500!! How are things since Florence?
not to bad. still waiting on the insurance adjuster to come in and take a look and get the repair process going. so my son is sleeping at the foot of our bed in our room for now. probably got mold and def have mold in the garage really bad. once they get in they are going to have a job. we cleaned up and tossed everything we could ourselves though. eating pretty good now but still in the process of replacing everything that we lost. so it is pretty much a work in progress
hand bike warmup
activation exercises ss 4 rounds ss
db twist press ss30x8 ss35x8 ss40x8 ss45x8 50x8 55x8 65x8
decline db fly ss 25x8ss 30x8ss 35x8/2ss
decline db press ss ss50x8 ss55x8/3
reverse pec deck fly 75x15 90x15/3
bent over db swings 55x20/4
cable press downs 4 sets of 15 last set was stack. no clue on the actual weight. i did 1/4 1/2 3/4 and the full stack
15 min step mill intervals 2-1
done for the day. another pretty good day in the books. shoulders were a tad bit achy and elbows as well. they warmed up after the first few sets but they def werent happy going in. other than that a smooth secondary day with a great pump. will be traveling this weekend so not a complete training week but i think we are 100% back on track now.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
stationary bike warmup
seated leg curls x12/5 ds x12 x12 x12 (no clue on the weights, i had to guess so i did from like the quarter of the stack down to just above the bottom haha)
leg press 90x8 180x8 270x8 360x8 450x8 540x8 630x8 720x8 810x8 900x8 990x8 ds1080x3ds 1035x3ds 990x3ds 945x3ds 900x3ds 855x3ds 810x3ds 765x3ds 720x3ds 675x3
machine squats 150x8 180x8 210x8 270x8 310x8
banded good mornings x25/3
15 min step mill intervals 2-1
done for the day. so we went to hit one of our alternate gyms today for the plate loaded squat machine and it was still closed from the hurricane. so we had to go to an alternate shitty one. still got a great session in but my numbers were all over the damn place and it was damn near impossible to get any sort of tempo going. that and they didnt have enough 45lb plates. so i did add in 100lbers on so the weights i actually did were much higher but i didnt feel like doing the math. it was so bad that on my last set i had to use a 35 and 10 on each side to go up 90lbs. sucks because everything was feeling really good and strong today. all in all a good one though with a great pump. starting the week off on a good note i hope.
meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
meal 6
6oz turkey
12oz red potato
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
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