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back(ran short on time so tris will be tomorrow)
10 min treadmill warmup
rumble roller work and stretching
cable pullovers 40x20 55x20 70x20 85x12
mag sup grip pulldowns 70x15 100x12 120x10
meadows rows 50x8 75x8 95x8 120x8 (the last set was done with only my bottom 2 fingers on the bar so it was a bit nasty)
t bar rows (off floor) 95x10 120x8 145x6 170x6
stetchers (nutr grip) 100x12 120x12
banded rack pulls 135x10 225x10 275x10 315x15(kill set) these were done with the short pro bands hooked under the feet
this was a freaking great back day. felt strong and pumped the whole way. so much so that sweat was dripping out of my sleeve cuffs and out of the bottom. i feel awesome but i did get burned in the tanning bed after lol. it happens
haha yea brotha! ill have to get a log up once i get done with the cleanse and stuff. for time being im just going to live large through your log! your killing it. i look forward to you posts on her man. very knowledgeable. thank you!
back(ran short on time so tris will be tomorrow)
10 min treadmill warmup
rumble roller work and stretching
cable pullovers 40x20 55x20 70x20 85x12
mag sup grip pulldowns 70x15 100x12 120x10
meadows rows 50x8 75x8 95x8 120x8 (the last set was done with only my bottom 2 fingers on the bar so it was a bit nasty)
t bar rows (off floor) 95x10 120x8 145x6 170x6
stetchers (nutr grip) 100x12 120x12
banded rack pulls 135x10 225x10 275x10 315x15(kill set) these were done with the short pro bands hooked under the feet
this was a freaking great back day. felt strong and pumped the whole way. so much so that sweat was dripping out of my sleeve cuffs and out of the bottom. i feel awesome but i did get burned in the tanning bed after lol. it happens
Thanks for posting the videos you have great form.
thanks man, i try to get it as close to perfect as i can. it was a pain to rep those rows out cause i was barely holding on with 2 fingers and their wasnt enough room to wrap it
cardio off day(my favorite days cause it is leg work day)
tris/hams
10 min treadmill warmup
rumble roller work/stretching
v bar pressdowns 35x30 50x40 70x50
reverse grip pressdowns 60x20 70x20 80x20 90x20 these were done leaning forward with elbows out in front. trying to emphasis the inner and middle head of the tri
incline db extensions 25x20 35x20 45x15 55x11
seated leg curls 60x20 90x20 as to ds 75x10as 90x10as 105x10as 120x10as 135x10ds 120x10ds 105x10ds 90x20ds 75x20 (these were a freaking train wreck. i got the pad to tight and as my hams swelled with the pump from blood it pushed harder and harder into my thighs. so needless to say no shockingly awesome numbers on these at all and even thought the pump was insane, i wanted to push more and came up short
ham killers x8/3
hs seated leg curls ss 25x10(10)ss 35x10(10)ss 45x10(10)ss 55x10(10)ss (these were done single leg for the first number and then both leg for second number)
bb stiff leg deads ss 145x10 195x10 225x10 185x10
i had a different workout mapped out for todays ham training but since the holiday weekend kicked off and everyone was out of work the gym was slammed. so i had to improvise on the fly. i was supposed to do lying leg curl nasty sets and lunges but the pump from the first round was silly and the machine was taken. i waited for a little bit and then changed gears and moved on. still a good workout even though i dont like doing rack pulls or deads in the same week as stiff leg deads.
No carbs and you pick Easter?? NO of course not. Mr disciplined is on his game no matter what day you're worst diet day falls on. You are the man.
haha, i didnt pick the day that it landed on it is unfortunately how my zero days fell this cycle. it's cool though cause today is full carbs so i get my energy back for a while. the diet root beer was nice though
so how is it going now? is it two days no carbs two days low carbs?
for contest prep i go 2 days high 2 days mid 2 days low 2 days zero and then the cycle starts over again. for me and most of the people that i have worked with it works very well because the body can never adapt to it and the plus side is you really are only miserable for maybe 2 days out of the cycle if that. it makes it far easier to stick to and it makes the fat loss very slow and steady 99% of the time. i have had success with set carbs but i was hungry all the time and pretty miserable for the whole duration of the diet and keto haha no freaking way for long periods of time. i did 30 days and i thought i was either going to die or i may have killed someone. on top of that with the keto i lost a ton of muscle and had a tendacy to pass out when i pushed cardio to hard or trained to hard. that told me that keto for extended periods was not good for my body. so i learned carb cycling from an old national level dude that i worked for, tweaked it a bit and this is the plan that i came up with myself. the rest has been gravy ever since with some slight tweaks here and there
10 min step mill warmup
rumble roller work stretching
leg extensions 60x60 75x60 90x60
lying leg curls ss 60x15ss 70x15ss 80x15ss 90x15ss (did these with a hard 3 sec hold in the contraction)
adductors ss 120x10 150x10 170x10 190x10
squats 225x15 315x12 405x9 455x7 (heavy set was supposed to be 6 rep but i felt strong so i went for more and lost my balance coming up for 7. had to hang it up)
leg press 270x40 450x30 630x20 810x10 (these were constant tension pump set. no stopping full range of motion without a lockout)
done for the day
legs are toasted and it is day one of high carbs. so i actually feel really good and had a great workout today
45 min treadmill am fasted cardio
rumble roller work and stretching
chest/bis
10 min treadmill warmup
rotator cuff work
machine press 90x15/3 135x8ss 150x8ss 165x8ss 180x8ss 195x8ss 210x8ss
over head band stretch x10/6
pec minor dips bw x 15ss x14ss x13 ss x11 ss
band press ss x15/4 heavy red bands
bench pushups bw x 20 bw x20 bw x 20
standing alt db curls 20x20 30x15 40x12 50x10
db hammer curls 25x20 35x20 45x15 55x10
hs machine preachers 25x20 50x20 75x14 100x10 (these were done with a 3 sec hold in the contraction)
done for the day
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