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legs (deload)
10 min stepmill warmup
lying leg curls 50x10 60x10 70x10(warmups) 90x10 100x10 110x10 120x10 130x10 140x10
adductor ss 100x10ss 110x10ss 120x10ss 140x10ss
abductor ss120x10 ss160x10 ss190x10 ss190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 105x20 120x20 120x20 120x20
last week of deloading started today. i actually feel freaking great. even though i have pretty much done the exact same leg session for 3 in a row i have gotten stronger and feel better at the same time. should kick off the new program nice and nasty.
meal 1
16oz top round steak w/a1
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
1 mcdonald's family dinner box(yes i ate the whole thing)
meal 5
16oz ground turkey w/chilli and cheese
legs (deload)
10 min stepmill warmup
lying leg curls 50x10 60x10 70x10(warmups) 90x10 100x10 110x10 120x10 130x10 140x10
adductor ss 100x10ss 110x10ss 120x10ss 140x10ss
abductor ss120x10 ss160x10 ss190x10 ss190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 105x20 120x20 120x20 120x20
last week of deloading started today. i actually feel freaking great. even though i have pretty much done the exact same leg session for 3 in a row i have gotten stronger and feel better at the same time. should kick off the new program nice and nasty.
meal 1
16oz top round steak w/a1
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
1 mcdonald's family dinner box(yes i ate the whole thing)
meal 5
16oz ground turkey w/chilli and cheese
Wow mcchucks your bad lol, never heard of family box how much food is that???
Tank
that's exactly what it means man. no intensity techniques are being used right now such as iso holds static holds etc...... even though we are still going heavy we are doing things that dont tax the cns. everything is done explosive for the most part with perfect form. plus i cut back to 4 days a week again to allow for more recovery time as well.
I've been wondering the same thing thanks for the answer. I can't wait to get back to that kind of training and glad that I get to do it for a lot longer than 3 weeks. Can't wait to see the new program. Looking good guns keep it up! ~Trixie~
done for the day. last week of deload hell yeah. i was going to do some hiit cardio today but i am actually pretty sore so i will take one extra day off to recover before i add it in. i feel pretty good other than being a bit sore though. i havent been sleeping really well and i havent put my finger on as to why. it very well could be the cold aggervating an injury of mine that is making me wake up many times a night and not being able to get fully comfortable
meal 1
16oz top round steak w/a1
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
big bowl of beef stew w/lots of beef and veges
meal 5
16oz ground turkey w/chilli and cheese
back(deload)
10 min treadmill warmup
giant sets
sm bent rows gs195x8gs 245x8gs 295x8gs 295x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 65x8gs
db rows gs50x8gs 55x8gs 65x8gs 75x8gs
band face pulls gs x8/4
tiset
reverse grip pulldowns 50x8ts 60x8ts 70x8ts 70x8ts
wg bth pulldowns 120x8ts 120x8ts 120x8ts 100x8ts
machine ng pulldowns 140x8 ts140x8 ts120x8 ts120x8
done for the day. felt really really weak today for some reason. i have no idea as to why. got in though and knocked it out. last deload back session today and last total delaod workout is tomorrow
meal 1
16oz top round steak w/a1
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 pan fried chicken w/coconut oil
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese
back(deload)
10 min treadmill warmup
giant sets
sm bent rows gs195x8gs 245x8gs 295x8gs 295x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 65x8gs
db rows gs50x8gs 55x8gs 65x8gs 75x8gs
band face pulls gs x8/4
tiset
reverse grip pulldowns 50x8ts 60x8ts 70x8ts 70x8ts
wg bth pulldowns 120x8ts 120x8ts 120x8ts 100x8ts
machine ng pulldowns 140x8 ts140x8 ts120x8 ts120x8
done for the day. felt really really weak today for some reason. i have no idea as to why. got in though and knocked it out. last deload back session today and last total delaod workout is tomorrow
meal 1
16oz top round steak w/a1
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 pan fried chicken w/coconut oil
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese
Super nice day esp like the heavy bent rows brother
nothing really unusual to write down today other than i moved way to fast today and my weights and rep ranges suffered. we went in later in the evening today and i dont mesh well with that crowd. so we cranked the tempo up way high and got it done in about 25-30 minutes. pump was stupid though and i am looking forward to going back into the new program tomorrow for legs. i did swing by the beef counter at sam's today and beef prices are dropping. so maybe i will be adding in a couple more pounds of beef here soon. it would be nice to add some beef growth to the diet in the new year
meal 1
16oz top round steak w/a1
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
zaxbys boneless chicken wings
fries
meal 5
16oz ground turkey w/chilli and cheese
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