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no not this year. everyone burned out and broke. one of my girls is changing divisions also so she is starting over from scratch. we will tear it up next year for sure though
"He woke up because I kept punching him in the face." --Thiago Alves
"I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)
10 min stepmill warmup
rumble roller work
leg extension warmup 60x60 75x60 90x60
squats 135x20 225x20 315x15 405x12 405x10
front squats 135x20 185x15 225x12 225x10 (these right after back squats killed me)
adductors ss 100x20ss 120x20ss 140x20ss 150x20ss 160x10ss
static holds 1min/4
front raise on hip machine for hip flexor area 40x20 50x20 60x20 70x20
seated leg curl 75x20 90x20 105x20 120x20 135x20 150x20
done for the day
daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
12 whole egg sandwiches on spinach wraps with mayo
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water
20 mins tread mill low and slow (wife wants to do more cardio so i am going to do a little with her)
rumble roller work
leg extensions 45x60 60x60 75x60 105x20 120x20 150x20 (these were done with a 5 sec hold in the contraction)
hacks 90x20 180x20 270x15 360x15 450x12 180x20 (done with a 2 sec hard hold in the contraction squeezing as hard as possible)
leg press 270x20 450x20 630x20 810x20 450x20 (these are done with a pump type tempo with no lock out or bounce at the bottom. done to maintain tension on the muscle)
machine leg press (one leg) 100x20 120x20 140x15 160x12
adductors ss 100x20 110x20ss 120x20ss 140x20ss 150x20ss
static hold 1min/5
lying leg curls 60x20 70x20 80x20 90x20 100x20 110x20
done for the day
meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz chicken breast
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g probiotic pro
ok guns, ive been wondering about this for awhile now, and if someone has already asked then forgive your dear ole nips for his repetitive ignorance, but how do you season your meats, and do you use any sauces when eating them?
ok guns, ive been wondering about this for awhile now, and if someone has already asked then forgive your dear ole nips for his repetitive ignorance, but how do you season your meats, and do you use any sauces when eating them?
in the offseaon i use a ton of a1 bbq sauce and ketchup. i like to use the powder a1 marinades and the liquid ones as well to season my meats and tenderize them. in prep mode i use ms dash to season and regular yellow mustard djon mustard and spicy brown mustard. i eliminate all sugars from my diet when i go into prep mode so anything i find that doesnt have sugar in it i will use it or at least try it out. walden farms make some very good sauces i enjoy that are sugar and diary free. the options are limitless and if i prep a day in advance some whorchester sauce some garlic onions green and red peppers will make almost anything tender and taste really good on the grill or crock pot
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