Instant Access Registration Takes Less Than 15 Seconds! You May Not Post Until Registered.
To start viewing messages, select the forum that you want to visit from the selection below.
If you are having trouble staying logged in when navigating between forums/topics/etc., you need to reset your session cookie. Go into your browser and delete any cookie for the site them log back in. This should fix the login issue.
Good work guns! Will the pancake be fuel for tomorrow’s session or will it be post training and fuel for Sunday?
Sent from my iPhone using Tapatalk
thanks man. actually we are doing a test and timing load for tomorrows training session. so i will have it take pics at 20 mins then train and take pics at the 90 min mark. see how it impacts and runs through my body for stage timing. luckily for now we arent training on sunday so i actually get a little rest
swiss bar pull downs w/stretch 70x10 85x10 100x10 120x10/6 (2 sets each handle)
neutral grip one arm machine rows 80x8 100x8 120x8 140x8 160x8 (held last rep in contract for 5sec)
mod db rows 30x10 35x10 40x10 45x10
one arm sup pull downs (last rep 5 sec contract) 40x8 50x8 60x8/2
dante bent over cable rows 25x12 40x12 55x12/2
hypers x10/4
standing calf raise 3sec stretch 235x8 255x8 275x8 295x8 315x8
done for the day. started today off great with pancakes and such after cardio. so that was excellent and it also transfered over to an excellent workout and pump. felling really good today and have the entire day off tomorrow. so i am happier than a pig in poo. filled back out nicely also which is always a solid plus that will carry over into the upcoming week. legs and abs are still a tad little bit tender but tolerable now. other than that a very successful day and week.
Cheat Meal Day
meal 1
2 sausages
2 slice ham
2 pieces bacon
2 slice french toast
2 mexican churro pancakes
meal 2
3 whole eggs
1 cup egg whites
2 cups spinach
meal 3
8oz turkey
1 cup green vege
meal 4
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 5
8oz sirloin
1 cup broc
meal 6
8oz chicken
1 cup broc
just wanted to make note from yesterday since i am completely off for a rest day today. so after that nice hefty meal and my normal eating i feel pretty good and energized. i actually slept in an hour also so that probably helped too. i am actually a half pound lighter this am than i was on an empty tank yesterday. so the plus up actually cranked up my metabolism even more so. light day of eating today since it's a non training day for me. we may be adding in a mid week refeed cutting back on cardio and having the free meal on saturday or sunday. so right now life is good haha. we will see on weds if that's the route we take.
non training
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
light mushrooms and onions
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
1 thomas english muffin
light sugar free jelly
1 cup green beans
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 thomas english muffin
light sugar free jelly
1 cup broc
meal 6
6oz turkey
1 cup broc
meal 7
2 cups egg whites
light mushrooms and onions
45 min am fasted incline treadmill
vacuums 3 set 15 sec
hanging leg raise x15/4
ds db rows 60x8 70x8 80x8 100x8 110x8 120x8
dante hs iso pull downs 45x15 70x12 rp 100x13rp x3 (got to raise the weight next week)
dante low rows 55x15 70x15 85x15 100x15
rack pull shrugs (high pull grip w/3sec contract) 135x8 185x8 225x8 275x6
done for the day. nasty and great session today with an intense pace. trained with the mrs today on a time line and we didnt disappoint at all, we were freaking moving. got some pretty heavy work in with very very little rest between sets. fantastic pump across the board and everything felt great. a very good day in the books for sure. well i should say the hanging leg raises kick my ass but that's nothing new. my legs are damn heavy haha. another successful day in the books and another step closer.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
45 min incline treadmill am fasted
vacuums 3sets 15sec
machine toe press 150x20 170x20 190x20 210x20(ouch)
flat db press 25x20 40x15 55x12 70x10 80x8 90x8 (came close to failure prob could have pushed up to hundo but still playing safe)
machine incline press (rp) 150x15 195x12 225x4 rp250x13 x3 (got to move weight up again next week)
dips ss x8/4ss
machine flys ss ss90x10 ss105x10 ss120x10 ss135x10
reverse pec deck fly 75x20/2 90x20 105x12
db lats 25x10/4
done for the day. went in a little dry and dehydrated today but not to bad. no issues at all today and guts are actually pretty damn good for a change. felt nice and strong but shut the db press down 1 set shy just to be safe. it's not my focus movement for this block so i didnt want to push it early on. i will up it next week. fantastic pump again today and i am doing a small refeed today. cardio gets cut back tomorrow as well. so we are going to have one hell of a good week. back to back great days
Refeed
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
2 thomas english muffin
light sugar free jam
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
8oz red potatoes
1 cup broc
meal 6
8oz turkey
2 thomas english muffin
light sugar free jam
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
2 cup jasmine rice
onions and mushrooms
Refeed, refeed, refeed!
Good deal, and reducing cardio....[emoji6]
Sent from my iPhone using Tapatalk
hell yeah man. feeling good and happy. not as high of a refeed as i would have liked but i get to keep the free meal in on the weekend. so i am not complaining. may be taking the cals up a smidge next week also. so that is always good. cool thing is i am actually looking tighter every week, without all the orals fat burners and additional cardio. so the track is good to go
bacon will come on my burger this weekend trust me. only plus up i got today was with carbs and it was only 200. but yes bacon is coming. as a matter of fact i had it with my cheat last weekend. bacon sausage and ham
35 min incline treadmill am fasted
vacuums 3x 15 secs
standing cable crunch 1.5 55x15 70x15 85x20
glute bridge w/iso x10(10s)/4
adductor 80x15 100x15 120x15
leg press #1 90x10 180x10 270x10 360x10 450x10 540x10 630x10
prowler drag 270x40yards/2 360x40yards 450x40yards
leg press #2 720x6 810x6 900x6 990x6
spider bar squats w/chains x10 155x8 245x8 245+1c x8 245+2c x8 245+3c x8 (end weight was 360lbs of chain total bar weight)
done for the day. absolutely destroyed some legs today. knees were a tad bit achy after cardio this am but not to bad. i was kind of worried going in that they were going to give me some issues but none at all. i did have a little issue with hip/lower back but nothing crazy bad just a little bit tight. glutes were trying to cramp up a little bit but they held good for the duration. did get pretty freaking heavy and it felt great. pump haha was absolutely stupid and i am pretty sure that every drop of carbs from yesterday are completely gone. damn good day in the books.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
35 min incline treadmill am fasted
vacuum 3 sets 15 sec
seated calf raise ss 50x8ss 100x8ss 125x8ss 150x8ss
tibia raise ss ss50x20/4
t bar row (progrip) 45x10/2 90x8/2 135x8 145x8
prone shrugs 45x12 70x12 90x12 115x12
rack chins x15 x12 x10 x8(30sec loaded stretch)
rope face pulls 80x12 90x12 100x12 120x12
db shrugs 55x10 65x10 75x10 85x10
rear db lats 20x10 25x10 30x10/2
done for the day. feeling pretty good today. nice and strong really good pump going. pace and tempo wasnt to bad at all for the most part. got hung up by a couple old timers and had to wait on one machine but other than that moving good. no dizzy issues today either which is a nice plus. really nailed the mid back and traps nicely. all in all a really good day in the books.
low day
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
We process personal data about users of our site, through the use of cookies and other technologies, to deliver our services, personalize advertising, and to analyze site activity. We may share certain information about our users with our advertising and analytics partners. For additional details, refer to our Privacy Policy.
By clicking "I AGREE" below, you agree to our Privacy Policy and our personal data processing and cookie practices as described therein. You also acknowledge that this forum may be hosted outside your country and you consent to the collection, storage, and processing of your data in the country where this forum is hosted.
Tweet
Comment