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Nice job brother. You just keep stringing these solid sessions together.[emoji1320]
Sent from my iPhone using Tapatalk
thanks man. i am actually surprising myself out how much i am improving not just in density and hardness but in training as well. i should be coming back down now. i am guessing it's because cardio is pulling back a little bit and cals are getting a plus up strategically. it's def working for sure
thanks man. i am actually surprising myself out how much i am improving not just in density and hardness but in training as well. i should be coming back down now. i am guessing it's because cardio is pulling back a little bit and cals are getting a plus up strategically. it's def working for sure
thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.
25 min incline treadmill am fasted
dante vacuum 4set 15sec
3/4 machine crunch 70x30 80x46
one arm machine rows 80x15 100x15 120x15 130x15 140x15 150x15
one arm supp pull downs 25x15 30x15 40x15 50x15/3
ind handle supp low row 25x15 30x15 40x15 50x15 60x15/2
cable pullovers 70x15 80x15 90x15 100x15 110x15 120x15
stand dante low rows 40x15 55x15/3
hypers x15/4
leg press calf raise 275x8 295x8 315x8 335x8
done for the day. went with a fast pace high rep session again today trying to really shock the muscles up a bit with the way higher end rep ranges. seeing if i can force a little more progression. still strong and nasty pump for sure. actually able to get a good pace going even with my son's first day in my regular gym that he isnt used to. elbows were good today so i didnt wreck them yesterday like i thought i had. legs on the other hand are still destroyed, hams are brutalized haha. all in all i would say an unreal finish to a great week. still on the same trend of improvements. something i have also done and i normally use a lot of cinnamon is to add an additional teaspoon into my diet along with adding in some spicy sauces into my meals. just a couple little plus ups to increase my metabolism and try to curb my appetite a little more.
Free Meal 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
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
Free Meal
2 Big steak burritos covered in cheese
rice with chips and cheese dip
doughnut sundae and a couple cookies
thanks man. i got my son signed up for my primary gym on friday and he finished up school as well. so he is going to be training with me pretty much every day that i dont work with anyone and doing his football and boxing stuff as well. so double days most days haha, he is going to be jacked and tan by the end of summer haha. he tried to keep up with me yesterday both in the gym and eating. came up a little bit short but he gave it hell haha. last little bit in the gym he says "how much we got left" lmao.
That’s awesome! Good for him, and good for you.
Can’t put a price on the quality time we get with our kids.
That’s awesome! Good for him, and good for you.
Can’t put a price on the quality time we get with our kids.
Sent from my iPhone using Tapatalk
he is motivated as all hell now and seems to really enjoy it. we will see how long that lasts haha but just like boxing i am paying for it so it is going to get used even if he doesnt want to haha. i think he will stick to it though, he has always enjoyed it when he can go
done for the day. new week and back to the grind. not as hard getting going today but still a little tired and a tad bit beat up. hips and low back are extra tight and angry. legs are finally almost 100%. other than that felt pretty strong and of course got an excellent pump as i try to push out all the glycogen and fill the muscle up to the max. i did have a little issue with the pulls today. when i moved up to 225 it felt kind of iffy. so i just stayed there and didnt push up heavier. i just slowed down the pulls and squeezed hard for super slow reps and negatives. it did loosen up after 2 sets but i still am not risking getting hurt this close to show time. all in all a really good session. happy with how it went.
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
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
done for the day. no issues getting going today and felt good and strong. got an awesome pump but had issues right out of the gate with shoulders pecs and elbows. everything tightened up something fierce and nasty. so i had to change out my plan for heavy rest pause stuff and go with more high end reps and be very very easy. the pump and tightness was so bad that it was pinching a nerve in both shoulders and shooting down my arms. so yeah tightness is an understatement and it was on both sides. elbows were not happy at all either haha. all good though adapt and over come again today and maybe i will have to throttle back a little bit on the heavier ended stuff for the rest of prep. i play it more by feel but i think maybe the winny halo and low estro are starting have more drying and tightening affect way early. all good though still getting outstanding training in regardless of not breaking any records. well my reps did go up on the incline but that's the point i had to shut the heavy work down for safety. great session
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
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
25 min incline treadmill am fasted
dante vacuum 5sets 15sec
stand one leg leg curls 10x10 20x10 30x10 40x10 50x10 ds50x8ds 40x8ds 30x8ds 20x8ds 10x8
adductors 100x15/6
belt squats 90x10 180x10 270x10 360x10 amrap 180x34
bulgarian split squat x10 25x10 40x10 amrap 53x28
done for the day. went and trained/killed my buddy at his gym today. doesnt look like a ton on paper but damn if i could barely walk afterwards. holy nasty stupid pump and pain. knee really didnt like the heavy belt squats so again keeping with the last 2 days, i had to stop increasing the weight and pull back just to be on the safe side. still able to move some good weight though, so i dont think i will be losing any real size or fullness. i think i only have 2 more leg days left, so i have to make them count at the same time throttling back a tad bit. no pain now so i am good but i am probably going to be hobbled sore again for the next 3-5 days as usual. great session.
refeed
meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 english muffins
light sugar free jelly
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
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
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms
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