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back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4
done for the day. got in a good session today with rake and trixie. eyes got a little bigger than my muscles were to kick off the meadows rows when i tried to hit 3 45s on my first work set. i figured out real quick that i am still to tired and depleted from this weekend. i am back hydrated pretty well but i am still pretty ran down. i am back on my eating sched again so everything should be up and running again perfectly in a day or 2.
meal 1
protein cakes
meal 2
16oz tilapia
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
turkey lasagna
meal 5
16oz ground turkey
Tortured yourself with a low carb day after pizza, donuts, and biscuits with gravy huh? lol
legs/calves(secondary)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 70x10 80x10(warmups) 90x15 100x15 110x15 120x15 120x15 110x15
leg press (wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (these were done with a 3 sec negative)
front squats 135x10 185x10 205x10 225x10 (first time front squatting in a while and didnt have any issues at all)
one leg leg extensions ss 25x10ss 35x10ss 45x10ss 45x10ss
quad stretch and flexes ss 15sec followed by 10 contractions on each side 4 rounds
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
body weight calf raise on platform ss x20/4
done for the day. not a bad session at all today. knee is a little sore but i have def been slacking on my roller work. hopefully i passed on some good knowledge and pain along to rake and trixie. i also know when gusto sees i am still lower on carbs he will call me out lol. i am still clearing out from his celebrations
meal 1
protein cakes
meal 2
16oz ground turkey
intra workout
2 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz ground turkey
legs/calves(secondary)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 70x10 80x10(warmups) 90x15 100x15 110x15 120x15 120x15 110x15
leg press (wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (these were done with a 3 sec negative)
front squats 135x10 185x10 205x10 225x10 (first time front squatting in a while and didnt have any issues at all)
one leg leg extensions ss 25x10ss 35x10ss 45x10ss 45x10ss
quad stretch and flexes ss 15sec followed by 10 contractions on each side 4 rounds
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
body weight calf raise on platform ss x20/4
done for the day. not a bad session at all today. knee is a little sore but i have def been slacking on my roller work. hopefully i passed on some good knowledge and pain along to rake and trixie. i also know when gusto sees i am still lower on carbs he will call me out lol. i am still clearing out from his celebrations
meal 1
protein cakes
meal 2
16oz ground turkey
intra workout
2 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz ground turkey
Ha ha at least you got a lot of turkey in there not that gross tilapia LOL. And no I'm not driving right now I'm stopping for gas ha ha
Ha ha at least you got a lot of turkey in there not that gross tilapia LOL. And no I'm not driving right now I'm stopping for gas ha ha
ran out but i will be back out tomorrow to pick up 6 more pounds of that delicious treat. i am out of peach tea also which i am not to happy about at all
chest/tris/delts/abs (secondary)
10 min treadmill warmup
roller work (it bands are pretty tight)
db press(very slight incline) 25x15 40x15 60x15(warmups) 70x15/3 70x12 with 3 partials because i couldnt do full range on the last ones
sm incline (narrow grip elbows in) 135x8 185x12/3
machine flyes 120x10(10) 135x10(10) 150x10(10)
assist machine pressdowns ss 140x10ss 140x10ss 120x10ss 110x10ss 110x10ss (damn these suck and were very heavy)
overhead rope extensions ss100x10 ss100x10 ss80x10 ss80x10 ss70x10
seated db press ss 50x8ss 55x8ss 55x8ss 55x8ss 55x8ss (tris were smoked so i wasnt able to get to heavy on these)
bent over db lats ss20x10 ss20x10 ss20x10 ss20x10 ss20x10
leg raises x15/4
done for the day. this was def one of the hardest and silly setups i have done for chest and shoulders in a while. the pump was absolutely stupid. so much so that the weights had to be brought down on a few things just to finish my reps. that was insane.
meal 1
protein cakes
meal 2
16oz ground turkey
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice w/s/f jelly
meal 4
4 all beef premium jalepeno hot dogs on low carb wheat buns
1/2 cup sour kraut with low carb ketchup and mustard
meal 5
16oz ground turkey
1/2 bag brocolli
got my fish and stuff this afternoon so i am a super happy camper lol. my ass lol
back/bis/abs(secondary)
low cable rows (one arm pro grip) 25x10 25x10 40x10(warmups) 55x12 55x12 70x12 70x12
dragon rows 50x8/4
assist ng chins x8/4
db pullovers 50x12 55x12 60x12 65x12
db hammers 20x12 25x12 30x12 35x12
cross body hammers 20x10 25x10 30x10
machine preachers 50x6(10) 60x6(10) 60x6(10)
leg raises x15/3
standing machine crunches 30x25/2
done for the day. nice quick simple secondary day. good pump and everything feels pretty good. i can already tell that my forearms and brachs are going to be sore tomorrow and prob the next day. those 2 different hammers were pretty nasty. knee is still kind of sore but tomorrow is a day off so i should be healed up and feeling good for the next leg smashing
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz of steak kabobs and veges
6oz red potato w/grass fed organic butter and fat free cheese
meal 5
16oz ground turkey
1/2 bag brocolli
legs
10 min treadmill warmup
roller work and stretching (had to use the gyms roller and it is shitty)
seated leg curls 75x10 90x10 105x10 (warmup) 120x10 135x10 150x10 165x10/6
leg press(3sec negs) 270x10 360x10 450x10 540x10 630x10 720x10 900x10 990x10 1080x10 (skipped plate number 8 cause partners were complaining and cut it off at 12pps)
squats 135x10 185x10 225x10 315x10(wraps on) 365x10 (forgot damn belt again and felt good and strong)
one leg extensions 45x50 35x50
static stretching with 10 reps of contractions after each stretch 4 rounds of each
done for the day. great session today even though i forgot both my roller and my freaking belt again. moved some pretty heavy weight around and other than my knee pretty much killing the whole time all went very well. so now it is rolling and icing for the rest of the day. getting silly now haha
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
chicago deep dish (thanks to gusto) the whole thing
1 1/2 cup of cotton candy ice cream
meal 5
16oz ground turkey
1/2 bag brocolli
with the pizza and ice cream today that puts me into a huge surplus of cals for the week. so this upcoming week should be freaking nasty
chest/delts/calves/abs (primary)
10 min treadmill warmup
rumble roller work
flat db press 25x12 40x12 55x12 70x12 85x12 100x12 (failed at 12 on the hundos)
sm incline press 135x8 185x15 225x12 245x11 265x9 275x7
machine press 140x8 150x8 160x8 160x8 (barely got 8 on the last 2 sets)
stretch pushups x16 x11 x9
bent db lats 20x10(10) 25x10(10) 25x10(10) 25x10(10)
6 ways 10x10/3
db lats 20x8 25x8 30x8 25x8 (shoulders smoked)
assist machine pressdowns ss 120x10/4ss
standing calf raise ss135x10 ss155x10 ss195x10 ss215x10
machine crunches x15/4
done for the day. that huge surplus of calories yesterday made a huge difference even though i was a little dehydrated and only got one meal in prior to training. everything felt really good in my upper body other than my low back is a little sore from yesterday. chest and shoulders pumped up nicely and even though we moved at a very quick pace i still moved up weight wise the whole time. i am very happy with how the progress is moving along. i should say until i get cardio added back in and start getting nice and tired again lol. i hate hate cardio
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey meatloaf
meal 5
16oz ground turkey
1/2 bag brocolli
chest/delts/calves/abs (primary)
10 min treadmill warmup
rumble roller work
flat db press 25x12 40x12 55x12 70x12 85x12 100x12 (failed at 12 on the hundos)
sm incline press 135x8 185x15 225x12 245x11 265x9 275x7
machine press 140x8 150x8 160x8 160x8 (barely got 8 on the last 2 sets)
stretch pushups x16 x11 x9
bent db lats 20x10(10) 25x10(10) 25x10(10) 25x10(10)
6 ways 10x10/3
db lats 20x8 25x8 30x8 25x8 (shoulders smoked)
assist machine pressdowns ss 120x10/4ss
standing calf raise ss135x10 ss155x10 ss195x10 ss215x10
machine crunches x15/4
done for the day. that huge surplus of calories yesterday made a huge difference even though i was a little dehydrated and only got one meal in prior to training. everything felt really good in my upper body other than my low back is a little sore from yesterday. chest and shoulders pumped up nicely and even though we moved at a very quick pace i still moved up weight wise the whole time. i am very happy with how the progress is moving along. i should say until i get cardio added back in and start getting nice and tired again lol. i hate hate cardio
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey meatloaf
meal 5
16oz ground turkey
1/2 bag brocolli
back/calves/abs
10 min treadmill warmup
rumble roller work and stretching
one arm db rows 40x8 60x8 80x8 100x8(warmups) 120x8 120x8 120x8
rack pulls 135x3 225x3(warmups) 275x6/4
assit chins x8/4
sup grip low cable rows 100x8 120x8 140x8 160x8
cable rope pullovers 100x8 120x8 140x8
machine crunches x15/5
machine toe press 210x30/2 190x30/2
done for the day. another really good day in the gym and moved some good weight again. i am pretty sure i am close to clearing out the abundance of glycogen out because i was getting a little fatigued after the rack pulls. everything feels pretty damn good though for the most part. that is as long as my lower back isnt silly sore tomorrow. oh and those 30 rep calf raises sucked pretty bad
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz bbq chicken
8oz red potato
meal 5
16oz ground turkey
1/2 bag brocolli
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