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cable crunches w/vac 70x15 85x15/4
lying leg curls w/iso 60x15 80x15 90x15 100x15/4w20sec iso
abductors ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss 150x10ss
adductors ss ss160x10 ss190x10 225x10/3 280x10
leg press (no rest) 200x8 300x8 400x8 500x8 600x8 690x8 780x8 870x87 960x8 ds 960x15ds 870x15ds 780x15ds 690x15ds 600x15ds 500x20ds 400x25ds 300x30ds 200x40
leg extensions 1sec flex 100x8 115x8 130x15 145x15
21 min step mill intervals 2-1
done for the day. the workout says it all haha. absolutely soul crushing brutal day today. super fast pace with no mercy on the legs. i decided today to go heavy on the adduct and abduct super sets and do a short 1 sec contraction, so tomorrow they are probably going to be sore as all hell. all in all an excellent day in the books with no issues at all other than being winded like a champ.
I can feel your good energy from reading this! Great job, and today, go harder,lol
done for the day. super pressed for time this am since my kid had boxing with the adult class first thing this am. so balls to the wall is an understatement for sure. really good session though with no issues at all. program had deads in it so i said screw it, lower back didnt feel to bad but i didnt go bat shit crazy and push it even further. so instead i decreased rest time and pushed the intensity that way. felt good and strong and the pump was nasty. going to be rolling into a 7 day split tomorrow and sticking with the low carb trend. will be adding in additional carbs here and there as needed. so we shall see how that goes.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins
incline crunches x15/4
rope crunch 85x15/5
seated leg curls ts 75x15 90x15 105x15 120x15 135x15ts 150x15ts 165x15ts 180x15ts
leg extensions 70x15 85x15ts ts100x15ts 115x15ts 135x15ts
db stiff leg deads ts ts50x8 ts60x8 ts70x8 ts80x8
bulgarian split squats of death 30x8 50x8 70x8 ds(w/iso) 90x8(8s)ds 70x8(8s)ds 50x8(8s)ds 30x8(8s)ds x8(8s)
frog squats on hack x10 50x10 100x10/2
21 min step mill intervals 2-1
done for the day. great leg session but i had to dig really deep to finish the cardio. i was huffing and puffing like a champ haha. great pump and felt actually good and strong. i was really surprised that i was able to get so heavy on the leg curls and still have reps in the tank and not come close to failure. i went in with kind of sore hammies from deads yesterday but they loosened up after a few sets with no issues. ending the week off good and strong. now hopefully i wont get to beat up going balls to the wall.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins
How you feeling about where your at overall? Are you ahead, right on track, or got some ground to make up.
(Of course I know we’re never happy with how we look)
Sent from my iPhone using Tapatalk
yeah man, we are never 100% happy at all haha. i would say i am a tad bit ahead of sched right now. so no real need to push the envelope to hard at all. i still have goodies that will be added in to tighten down and up even more as we progress along. i am way way lower on my cycle than i have ever been at any point. so we shall see. i can say right now i am comfortable and not miserable and everything is coming off nicely. so i am happy with how everything is going so far. this is the first time i have ever had someone else calling all the shots on everything that i am doing. so it is def a whole lot different for me not being in the driver's seat.
standing cable crunch w/vac 70x15 85x15/3
activation exercises ss 4rounds ss
banded hs bench press ss ss x10 ss25x10 ss45x10 ss70x8 90x8 115x8 ds135x8ds 115x6ds 90x5ds 70x4ds 45x8ds 25x10
bench press 1.5s 135x8 155x8 175x8 195x8 225x3(cut this one because my pec tightened up on the concentric of the 3d rep)
flat pro db fly 25x10 35x10 40x10 45x10
bent over db lats 20x20 25x20/3
db lat swings 50x15/3 ds50x15ds 40x15ds 35x15ds fr 30x8ds 25x8ds 20x8
machine shoulder press 120x8 140x8 160x8
cable press downs 4 sets of 20 with last set being full stack
21 min step mill intervals 2-1
done for the day. felt great and nice and strong going in until i hit the 225 on the flat press. on that 3rd rep up got a little sharp pain and tightening on the outer pec. so i racked her up and shut the pressing down. could have been a cramp because it didnt give me any issues on the flys and maybe it wasnt but i wasnt pushing through to find out. so back to hitting it with the fascia blaster again to help heal and speed it up. other than that an excellent day in the books with a great pump.
cycle change
tren increased to 100
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins
what's funny is that this dosing is a smidge of what i have normally ran in the past. some other compounds in the future will be much higher for longer but the tren is just a drop compared to my normal bucket load haha. i am curious to see what kind of difference it makes with the end product
incline situps x15/4
activation exercises ss 4rounds ss
mod db rows ss ss30x10 ss35x10 ss40x10/2
one arm machine rows 100x8 120x8 140x8 160x8 180x8 200x8 220x8 260x8/3
stretch pull downs 100x8 120x8 140x8 160x8
ind handle cable rows 40x12 50x12 60x12 70x12 80x12
chest supp tbar row 45x8 90x8 135x8 ds180x8ds 135x10ds 90x15ds 45x20
db hammers 25x10 30x10 35x10 40x10
24 min step mill intervals 2-1
done for the day. pretty good and heavy back day in. i am sprinkling in a little arm work here and there and will have an actual arm day on the 7 day split. so i dropped the high freq chest/shoulders out and will be hitting everything 2x per week for the remainder of this block. i will take a rest day if needed but right now i am wide open. my damn legs and ass are sore as shit from sunday and i have legs tomorrow. so that is going to be very interesting to say the least and heavy squats are programmed in. i also added an extra sprint recovery into today's cardio. i may do that off and on just to spike a little bit. i am going to keep it away from leg days though. good day in
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins
done for the day. not the craziest or nastiest session today but it was still a challenge haha. moved some pretty good weight around and everything held up and felt pretty good. got a pretty good pump going also. hips didnt feel to good on the step mill but after hammering them on the adductors and squats they held up pretty good i think. after this good session i am 100% toast.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins
activation exercises ss 4rounds ss
hs flat press ss ss25x10 ss45x10/3 70x8 90x8/3 (these felt heavy as all hell for some reason)
db hex press 35x10 40x10 45x10/3
decline db press 25x10 40x10 55x10 70x8/3
flat pro fly 25x8 30x8 35x8 40x8
incline rear delt fly ss 15x20ss 20x20/3ss
band face pull aparts ss ss x10/4
db lats 20x10 25x10 30x10 35x10
band iso hold 30sec x2
24 min step mill intervals 2-1
done for the day. bit ran down today and feeling it. everything felt heavy as hell. i actually trained with my buddy in his gym so the machines are all different and so are the dbs. so that is one of the reasons i would assume and i am grinding hard so that's the other haha. did some posing also and i am actually looking a hell of a lot tighter than last week. so that's always a plus and hopefully i wont have to crank it up even more. all in all a good workout and really good pump over all even though i was dragging.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins
standing cable crunch w/vac 70x15 85x15/3
activation exercises ss 4rounds ss
mod db activation rows ss ss25x10 ss30x10 ss35x10/2
chins x8/6
deads 135x5 185x5 225x5 275x5 315x5/5
dante cable rows 25x10 40x10 55x10 70x10
one arm sup pull downs 50x10/4
24 min step mill intervals 2-1
done for the day. absolutely spent today. even though this session was completely solo it took way longer than it should have. my sets didnt but having to wait for damn near everything i needed to do did. i am pretty sure i did more waiting than actual training. deads felt nasty and heavy until i finally got to the top end sets and then it was smooth as butter. no issues but 275 felt like 800 but 315 felt like nothing. crazy but squats roll that way for me from time to time as well. all in all a good day in the books though. i will have to train butt crack early tomorrow, i mean before 6am early. son has his first fight and his weigh ins are at 11. so i have to train get everything together to roll out by 8ish. going to be painful but worth it in the end haha.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins
Any chance of maybe having a couple Deload days? Or is a matter of just pushing through without a reset?
Sent from my iPhone using Tapatalk
the secondary days are supposed to be more easy days but they dont always end up being that way haha. at this point it is just a grind and push. may take a day off somewhere but i am trying damn hard not to. but an actual deload day or days will def be a no go right now
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