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hand bike warmup
activation movements 3sets
t bar rows 50x8 75x8 90x8 115x8 135x8
dead stop db rows 80x8 100x8 120x8 140x8
low rows 100x12 120x12 140x12/2
wide grip pull downs 100x10/4
band pull apparts x30/4
done for the day. nice pretty simple and easy pump day. nothing crazy and no issues at all. lower back was a tad bit tender but nothing crazy. good thing about today is cheat meal day. hell yeah
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
cheat
2 big macs
10 piece mcnugget
hand full jelly beans
hand bike warmup
activation movements 3sets
t bar rows 50x8 75x8 90x8 115x8 135x8
dead stop db rows 80x8 100x8 120x8 140x8
low rows 100x12 120x12 140x12/2
wide grip pull downs 100x10/4
band pull apparts x30/4
done for the day. nice pretty simple and easy pump day. nothing crazy and no issues at all. lower back was a tad bit tender but nothing crazy. good thing about today is cheat meal day. hell yeah
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
cheat
2 big macs
10 piece mcnugget
hand full jelly beans
hand bike warmup
ez bar drag curls ss 30x12ss 40x12ss 50x12ss 60x12ss 70x12ss
ind handle press downs ss ss80x12 ss90x12 ss100x12 ss110x12 ss120x12
hs preacher curls 3sec neg ss 60x8/4ss
assist machine push downs ss ss100x10 ss110x10 ss120x10 ss140x10
db hammer curls ss 25x20/4ss
incline db skullies ss ss25x20
35 min incline tread mill
done for the day. yep least favorite day of the week. sucked even more because i had to get blood drawn this am, so the arm was already tender. got in and got it knocked out though. we did everything back to back only waiting long enough for the mrs to do her sets. so it was a nice pace with added nasty pumps. one more training day to go and get some rest.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
stationary bike warmup
roller work
hs seated leg curl 25x10 50x10 75x10 100x10/4 (30 sec between sets)
frog squats on hack 50x10 90x10 115x10 180x10 205x10 270x10 295x10
glute bridge ss 100x10/4ss
stiff leg deads ss ss95x10 ss145x10/3
leg extensions 120x20(2 sec con) 120x20 (1sec cont) 120x20(slight pause) 120x33 (pumping)
35 min incline tread mill
done for the day. holy kick in the nuts easy day/pump day. this one was absolutely brutal painful. legs were a little tender from the run the day before but damn if the blood didnt flow in and make it nasty. moved some pretty good weights too with nothing even remotely close to failure.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
hand bike warmup
activation movements 3 rounds
traction machine pull downs 100x8 120x8 140x8 160x8 180x8
sm bent row 155x8 185x8 225x8 245x8 265x8 285x8
one arm machine rows 150x8 170x8 190x8 210x8
machine pullovers 120x12/4
ind handle close grip pull downs 100x10/4
horizontal shrugs 45x12/4
12 min treadmill run
12 min elliptical intervals
12 min row machine
done for the day. nice strong day in the books. everything was moving flowing and felt really good. very good pump going as well. i did get a little bit crazy and decided to try my hand at running at 275lbs. my cardio is spot on for damn sure because i was able to keep pace for a full 12 mins with no issues and barely breathing at all. so that's a plus. the leg session tomorrow is going to be interesting though because i am probably going to be beat up nicely.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
standing calf raise 335x10 370x10 390x8/6
hand bike warmup
incline db press 35x20 50x20 65x8 75x8 95x8
incline bb press 155x8 185x8 205x8 225x8 255x8
machine press 140x12 160x12 180x12 ds200x10ds 170x8ds 150x8
cable cross overs 4x15 (stack not marked)
reverse cable cross 4x12
db lats 25x12/4
machine shoulder press 100x10 120x10 140x10 cluster set 140x10x4x3x2x1 (5 breaths between sets)
12 min elliptical intervals
12 min incline treadmill
12 row machine
done for the day. not a bad day in today. chest did tighten up a little bit but i am also slowly working the weights back up testing it out. so for how long i have been moving lower weights it is starting to feel better. i may need to get a couple more therapy sessions done on it to make sure it is completely good to go. the row machine kicked my ass also. my legs pumped up something fierce in the first 2 mins. it was def not a good choice for cardio today.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
standing cable crunches w/vac 70x10/4
stationary bike warmup
roller work
hip mobility
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 70x10 80x10 90x10 100x10 110x110 120x10 130x10 cluster set 140x10x7x5x4x3x2 (5 breaths between each failure)
adductor 190x10/3 190x16
ssb squats x10 155x10 205x10 245x8 295x9 335x8 rb425x8ds 225x10ds 135x20
TRI SET
prowler drag 180lbs additional resistance 40 yards 3rounds ts
prowler lunges 180lbs additional resistance 10 reps 3 rounds ts
prowler push 180lbs additional resistance 20 yards 3 rounds
done for the day. nasty nasty session today that had me bobbled. we traveled this weekend so i was in a car for about 15 hours total. so to say going in my back and hips were a little beat up would be an under statement. i was able to go pretty heavy and get some pretty good work in but my back and hips were angry the entire time. all in all a good day in though with some good work.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
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. Big man runnin!
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