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arms
vbar cable pressdowns 100x20/3 (warmups)
rope cable pressdowns ss 120x10ss 130x10ss 140x10ss 150x10ss 160x10ss 170x10ss
bb curls ss 30x10 40x10 60x10 70x10 80x10 80x10
db hammers ss 25x12ss 30x12ss 35x12ss 40x12ss
bench dips x15 x15 x15 x15
machine curls ss 40x10(6)ss 50x8(6)ss 50x7(6)ss 40x9(6)ss sec number is forced reps
lying db extensions 45x15 45x14 40x15 40x14
done for the day. quick in and out in about 35 minutes. started out nice and strong and finished somewhat strong lol. pump as always on these is stupid insane so much that hands go numb lol. i hate arms but i got in and got it nasty.
meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
cheat meal. havent decided just yet(had tureky loaf yesterday so i will have this cheat today. a pizza haha)
meal 5
16oz grilled steak kabobs w/veges
YOU HATE ARMS?????!!!!!!!????? I feel you should be stripped of the name guns01 LOL
haha guns comes from work back in the day though. but i have some pretty good guns. the reason why i am not a huge fan of training them is the pain that you get all the way down into your hands from the pump. other than lower back pumps arm pumps are the most brutal painful. sign of growing and progress but def not my most favorite thing to do. i tolerate then nasty silly leg pumps really well but arms are brutal for me. wait till i show you some occlusion work for your arms. it will give you a whole new outlook on how painful arms can be
haha guns comes from work back in the day though. but i have some pretty good guns. the reason why i am not a huge fan of training them is the pain that you get all the way down into your hands from the pump. other than lower back pumps arm pumps are the most brutal painful. sign of growing and progress but def not my most favorite thing to do. i tolerate then nasty silly leg pumps really well but arms are brutal for me. wait till i show you some occlusion work for your arms. it will give you a whole new outlook on how painful arms can be
back(pump day)
10 min treadmill warmup
close ng cable rows 100x10/3(warmup) 120x10 140x10 160x10 180x10
machine pullovers 105x10 150x10 165x10 180x10
swiss bar pulldowns 100x10 120x10 140x10 160x10
reverse grip one arm pulldowns 50x10 60x10 70x10 70x10
done for the day. really good session today other than a little stomach misshap at the end everything went smooth. i actually got this one knocked out in an hour and the weights are somewhat progressing up, granted this is a focus day for pump and feel. i am still feeling the weights actually getting lighter wk to wk. i have had a few people come up and say my back and overall is getting much much bigger. so something is working pretty good. now i get to walk 400 miles for trick or treating and fight with all the stupid people in my neighborhood. last year people were so lazy they would drive from house to house with their kids and park on the curb each time. i live in a damn sub division where the houses are only maybe 20 yards or less apart and just because you live in a nice neighborhood doesnt mean all the houses give out great candy lol.
meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef w/chili powder
green veges (yuck)
meal 5
16oz grilled steak kabobs w/veges
leg day (yeah boy)
lying leg curls 60x15/3(warmup) 100x15 120x12 140x10 ds 140x8ds 120x8ds 100x8 (ouch)
pause squats 135x10 135x5 185x10 205x10 225x5 245x5 285x5 challenge set 285x21 (all the sets up to the challenge were a 3sec pause just above para and the challenge was full range as long and hard as i could go)
one leg leg press 180x15(10sec)180x12(10sec) 180x10(10sec)180x8(10sec) 180x6(10sec) 180x6 this was a continuous set with 10 sec pause between each set of reps on both legs)
ham killers x8/3
bb stiff leg deads 95x15 145x15
done for the day. great freaking workout today. only thing i screwed myself on was the challenge set of squats. i was going really good and had an awesome tempo going, breathing good the whole 9 and once i hit 21 i paused just for a sec at lockout and lost it. legs are stupid pumped and i foresee some serious ham cramping in my future tonight lol.
meal 1
16oz total weight steak egg and cheese bagels
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz ground beef w/chili powder and beans (actual chilli with added beef)
green veges (yuck)
meal 5
16oz grilled steak kabobs w/veges
this is something that i stumbled upon and kind of tweaked to my needs for a preworkout meal or a meal into itself with some tweaks for non preworkout:
4 whole organic omega 3 eggs
1 cup oats
3 packets stevia
handful of raisins or cranberries. i use 1/4 cup because that's the serving size and i can track the numbers
dash of sugar free chocolate syrup
mix oats and stevia together in a microwave safe bowl
now add the eggs and mix that together with the syrup
make sure it is pressed out in the bowl somewhat evenly
microwave on high for 2 and half minutes. run a fork around the edges to break it loose on a plate. now cut into 4 squares and smear natural pb or almond butter on them (preworkout only for the nut butters)
these bad boys are convient fast and easy. they dont make a big mess at all and they are kinda of like a heavy bread or cake like consistency to me.
this is something that i stumbled upon and kind of tweaked to my needs for a preworkout meal or a meal into itself with some tweaks for non preworkout:
4 whole organic omega 3 eggs
1 cup oats
3 packets stevia
handful of raisins or cranberries. i use 1/4 cup because that's the serving size and i can track the numbers
dash of sugar free chocolate syrup
mix oats and stevia together in a microwave safe bowl
now add the eggs and mix that together with the syrup
make sure it is pressed out in the bowl somewhat evenly
microwave on high for 2 and half minutes. run a fork around the edges to break it loose on a plate. now cut into 4 squares and smear natural pb or almond butter on them (preworkout only for the nut butters)
these bad boys are convient fast and easy. they dont make a big mess at all and they are kinda of like a heavy bread or cake like consistency to me.
Yummy may have to try them. We don't have a microwave but I am sure I can improvise... Funny we remodelled our kitchen and opted for no microwave and barely miss it.
Yummy may have to try them. We don't have a microwave but I am sure I can improvise... Funny we remodelled our kitchen and opted for no microwave and barely miss it.
you could probably bake it like a keish(sp) or pan cook it like an omlette but i have no clue how long you would have to cook it. hell since i do 3 batches for one meal i would venture to say you could do it in a loaf pan and cook it like a bread.
you could probably bake it like a keish(sp) or pan cook it like an omlette but i have no clue how long you would have to cook it. hell since i do 3 batches for one meal i would venture to say you could do it in a loaf pan and cook it like a bread.
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