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stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls w/forced negs 60x8 70x8 80x8 90x8 100x8 100x8 100x8+5f(+10p)
squats x10 135x10 185x8 225x8 275x8 315x8
bulgarian split squats 25x8 45x8 65x8 drop set of death 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x10/3
done for the day. hips and hip flexors were tight and angry before we even got started. so i went really really easy on the squats. it felt smooth and moved well but i could still feel the tightness and stiffness in the area. still got some slow tempo constant tension work done on them anyway. stupid painful pumps by the end and even though to tight going in a great session.
meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
The “drop set of death” sounds like and appropriate name.
Looks like a pretty intense session.
stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls w/forced negs 60x8 70x8 80x8 90x8 100x8 100x8 100x8+5f(+10p)
squats x10 135x10 185x8 225x8 275x8 315x8
bulgarian split squats 25x8 45x8 65x8 drop set of death 80x10(10s)ds 65x10(10s)ds 45x10(10s)ds 25x10(10s)
sissy squats x10/3
done for the day. hips and hip flexors were tight and angry before we even got started. so i went really really easy on the squats. it felt smooth and moved well but i could still feel the tightness and stiffness in the area. still got some slow tempo constant tension work done on them anyway. stupid painful pumps by the end and even though to tight going in a great session.
meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
haha no. it's like a fried apple pie or cherry pie but with a birthday cake filling in it. and yes it has sprinkles. one of our local pasty companies makes all kinds of different fried pies.
machine crunches 80x10/4
standing calf raise 315x10 390x10 390x10x10p(10s) 435x10x10p(10s)/3
meadows rows 25x8 35x8 50x8 75x8 100x8/3
one arm machine rows 120x8 140x8 160x8
banded db pullovers 55x10/3
swiss bar stretch pull downs 120x12/4
done for the day. really good one in today with no issues at all. everything went smooth and felt really good. got a good pump going and felt great. so i will chalk it up as a very successful day.
meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
ok now what is a birthday cake pie? Did you make this?
haha no. it's like a fried apple pie or cherry pie but with a birthday cake filling in it. and yes it has sprinkles. one of our local pasty companies makes all kinds of different fried pies.
done for the day. nice simple fill in session with my sched change. so nothing fancy just pushing some blood in and getting out. off season is going very well, i have steadily been adding about 1-2lbs per week since starting up and i am currently sitting at 275 on an empty stomach add the skin fold pinches arent going up. so i am staying pretty lean as well. so we are heading in the right direction. no issues today and it is a cheat day so it is a happy day.
meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
cheat
3 slice meat pizza
2 birthday cake pies
ok now what is a birthday cake pie? Did you make this?
done for the day. nice simple fill in session with my sched change. so nothing fancy just pushing some blood in and getting out. off season is going very well, i have steadily been adding about 1-2lbs per week since starting up and i am currently sitting at 275 on an empty stomach add the skin fold pinches arent going up. so i am staying pretty lean as well. so we are heading in the right direction. no issues today and it is a cheat day so it is a happy day.
meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb
cheat
3 slice meat pizza
2 birthday cake pies
unlike you guys our area isnt equipped to handle snow of any amount. so every time we get some, it screws us haha. forced rest days suck but still good for you i suppose
Brother I guarantee as hard as you go constantly. That little snow storm might have been just for you. So some healing can take place.
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