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legs
10 min stepmill warmup
seated leg curls 75x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 195x10
adductrors ss 100x10ss 110x10ss 120x10ss 140x10ss
abductors ss 100x10 ss140x10 ss 190x10 ss 190s10
squats (speed) 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 90x20 105x20/3
nice easy but very effective workout. i start my deloading training today so it will all be easy non cns stressing stuff for the most part and moderate weight. i will go this route for 2-3wks to allow my body to recover a bit better and then roll from their for the next killing. this is just to give my cns a little break but i wont back off all that much just take some of the intensity stuff out and back down to a 4 day split for a min of 2 wks and max of 3. i will also be adding in about 4 days of cardio also to work it back into me routine as well. mainly for health but i could use a little more wind in my lungs also
meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 2
16oz round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
double italian burger
fries
meal 5
16oz ground beef w/ketchup and mustard
chest/delts(deload)
10 min treadmill warmup
rotator work
machine press 100x10 120x10 140x10 160x10 180x10 200x10 (used neutral grip and man i was way weaker this way)
hex press 35x12 40x12 45x12/2
pec minor dips ss x17ss x15ss x15ss
band over and backs ss x10/3
reverse peck deck 75x30/4
db lats 15x10 25x10 30x10 35x10
spider walks 3 rounds up and down for 3 sets
done for the day. in and out in under 45 minutes for a great workout. not to heavy not to stressful but just right to give the old body a little break. now its recover with some sunday football
I agree, I would have been all about the leftover mashed potatoes and gravy if I had cooked. BTW you look great guns! Keep it up. ~Trixie~
we got by without cooking this year and went over to a friends so the leftovers were minimal unfortunately. i did hammer some sweet potato casserole though haha
since i am deloading i had absolutely every intention on doing cardio starting up today. i even got up an hour earlier to do so and as soon as i stepped on the steps it was a no mas across the freaking board. my inner thighs are absolutely destroyed to the point were it is even uncomfortable to sit. so maybe cardio tomorrow if i am healed up enough to do so. you would think going lighter and easier would be easier and not as painful but i was way wrong on that one
since i am deloading i had absolutely every intention on doing cardio starting up today. i even got up an hour earlier to do so and as soon as i stepped on the steps it was a no mas across the freaking board. my inner thighs are absolutely destroyed to the point were it is even uncomfortable to sit. so maybe cardio tomorrow if i am healed up enough to do so. you would think going lighter and easier would be easier and not as painful but i was way wrong on that one
back(deload)
10 min treadmill warmup
db rows 40x10 50x10 60x10(warmups) 80x12 105x10 125x8
meadows rows 45x10(warmup) 70x12 90x10 115x8
reverse grip one arm pulldowns 50x12 60x10 70x8
chins x12 x10 x8
rope face pulls 50x12 70x10 90x8
db pullovers 55x12 65x10 75x8
banded good mornings 2 thick orange bands x20/3
machine toe press 210x15ss 250x12ss 290x12ss
tib raises 40x50 ss40x35 ss40x32
done for the day. nice easy nasty pump day. got in and took a bit to get warmed up but still got it busted out in a little over an hour. i think i may be getting a cold but once i got the blood flowing everything went very well. i started my new intra workout product from prime nutrition today called intra md. stuff is awesome and actually mixes and tastes great. no gas no bloat and absolutely did not destroy my appetite for the day. maybe another 10-20 good quality pounds from this stuff? would be nice for christmas haha
meal 1
12 whole eggs
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard
arms/calves(deload)
10 min treadmill warmup
vbar pressdown 100x30/4 warmups for the elbows
incline db curls 20x15 25x15 30x15 30x14
machine curls 80x15/5 45sec rest between each round
reverse curls 65x15/5 45sec rest between each round
straight bar cable pressdowns 120x30 130x30 140x30 150x30
bench dips x17 x12 x14
incline lying extensions 45x12/3 45sec rest between each round
standing calf raise ss 195x10ss 210x10ss 235x10ss
tibs raise ss50x40 ss50x31 ss50x25
done for the day. very very painful pumps today. nice easy and smooth session that went quick and under an hour. day two of intra md and i am sold on the product. it is legit as they come
meal 1
ham and scrambled eggs
hashbrowns and a stack of caramel bon bon pancakes
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard
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