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legs(secondary)
10 min treadmill warmup
roller work
lying leg curls 70x10 80x10 100x10 120x10(warmups) 140x8/4
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 900x10 (did the 900 twice because we were videoing it and it got messed up by someone the first time so had to redo)
sm death lunges 155x15/5 (these are a serious kick in the nuts)
front leg raise on hip machine 80x10 90x10 100x10 20 sec quad flex after each set
leg extensions 90x30 105x30
stiff leg deads on hack 90x8 180x8 270x8 360x8
done for the day. pace went great to start with but once i hit the lunges and after the 2d set my entire legs were so pumped that it was hard to get them to bend, so i had to slow the pace down to let them empty a little between each set. still only rested maybe 2 and half 3 min between each of the sets though. i am def naming them the death lunges because 10 is easy but 15 kicks you right in the ass. all around nasty pump in the legs today super strong and other than my knee being a little tender i am feeling damn good. oh but my back is sore as hell from yesterdays thrashing. so two great sessions in a row.
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein pancakes
intra
2 and a half scoops intra md
meals 3
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 4
16 oz turkey
8oz sweet potato(keeping this in today cause i need it)
meal 5
16oz turkey
1/4 cup sour kraut
they are not normal pancakes man, so dont drool to much. they are the packaged protein ones that are good but they arent new york cheese cake by any stretch of the imagination
just because i am a cool guy lol. here is you a recipe for both protein pancakes and or protein muffins. to turn them into pancakes just take the baking powder out. the cal count on them is money:
Protein Muffins/pancakes
1/2 cup no sugar added applesauce
1 scoop vanilla or cinnamon roll protein
1/2 cup of oats
1/2 cup egg whites
1 1/2 tsp of baking powder
you can use pb2, berries,dash of cinnamon, or sugar free chocolate to flavor
Makes 6 muffins or 2 pancakes, for muffins bake at 350 for 14 minutes and I broil them a minute to brown the tops
just because i am a cool guy lol. here is you a recipe for both protein pancakes and or protein muffins. to turn them into pancakes just take the baking powder out. the cal count on them is money:
Protein Muffins/pancakes
1/2 cup no sugar added applesauce
1 scoop vanilla or cinnamon roll protein
1/2 cup of oats
1/2 cup egg whites
1 1/2 tsp of baking powder
you can use pb2, berries,dash of cinnamon, or sugar free chocolate to flavor
Makes 6 muffins or 2 pancakes, for muffins bake at 350 for 14 minutes and I broil them a minute to brown the tops
The wife loves she will make the muffins Sunday Ty my brother
abs/arms/calves (no cardio)
machine leg raise ss 40x15/4ss
crunches ss x15/4
rumble roller work
rope press downs ss 60x15 80x10 100x10 110x10(warmups) 120x12ss 140x12ss 160x12ss 180x12ss
cable extensions ss ss40x10 ss50x10 ss60x10 ss70x10
seated overhead rope extensions 120x10 140x10 160x10 180x10 (long full stretch on these)
bb curls 70x12 80x10 100x8
standing db curl/hammers 40x8(8) 45x8(8) 45x8(8) did the straight curl then immediately switched over to hammers non stop
top end partial preachers 85x6 105x6 125x6 145x6 (these were straight stupid and painful only working the top 1/4 with a big contraction)
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss
tibia raises ss ss40x87 ss40x84 ss40x77 ss40x51
done for the day. all in all great workout. wasnt to happy with the tricep pump i got today but everything felt really good and i hit some really heavy weights. i may need to up the carbs a little bit more after the secondary leg days just to make sure i have enough glycogen going. i did feel a little empty this am so i should have upped it a little more. legs are borderline sore so i didnt push the envelope and do intervals today because i know that would have put both my legs and glutes over the edge and slowed down recovery as well. oh and the top end preachers heavy are just plain stupid. it made my compression band cut into my arm big time from how much it drove blood into my biceps. so it damn sure still hit the entire bicep even with a shortened range of motion
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz bbq chicken
1/4 cup cream of rice
meal 4
16 oz turkey
8oz mashed red potatoes w/ grass fed butter
meal 5
16oz turkey
1/4 cup sour kraut
back(secondary)
10 min treadmill warm up
rumble roller work
sm bent rows 95x8 95x8 135x8 185x8(warmups) 225x12 275x10 315x8
assist chins x10/3
incline rope pullovers 100x12 120x12 140x12
bent db rows ng 55x8 70x8 80x8 100x8 (100 was a little bit heavy and close to failure on perfect form)
hypers x25/2
done for the day. i was on a tight time line for today so i had to skip on the abs and calves so that kind of sucked. kept a pretty nasty fast pace today for the duration of the workout which was great. the pump and feel were great today. my back had just healed up fully yesterday so my recovery is pretty much on point right now. or at least i feel like it is. knees are a little bit tender but that could be from a cold front rolling through because they both hurt. i am doing some extra flossing tonight and will hit it 3-4 more times tomorrow as well. happy happy happy with the progress. had a dude come up to me today that i see maybe 2-3 times per week tell me that i looked like i had put on a solid 15-20lbs and my back was looking pretty nasty. nice boost from someone that never gives compliments and usually just shoots the shit. so i am growing a little bit or the pump was just that silly today
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz bbq chicken
1/4 cup cream of rice
meal 4
16 oz turkey
2/3 cup steel cut oats
meal 5
16oz turkey
1/4 cup sour kraut
we eat fish every day man. you know this. i am surprised you hadnt noticed that i dropped one of my fish meals out for a little while lol. i will put it back in later on though haha. this growing boy needs some freaking beef but the budget says oh hell fuck no 6-8 bucks a pound is no bueno
we eat fish every day man. you know this. i am surprised you hadnt noticed that i dropped one of my fish meals out for a little while lol. i will put it back in later on though haha. this growing boy needs some freaking beef but the budget says oh hell fuck no 6-8 bucks a pound is no bueno
Yes sr fish is cheap ground beef is 4.99 a lb in Carolina now that is crazy
I noticed. Yup I'm getting sick of turkey myself. May switch it to chicken and occasional beef for a bit. The heat out here sucked my appetite even more and I've let the diet slip a bit out here so I'm gonna stick to the 10-12'oz protein serving for another week or two when I get back and see where I'm at. Theoretically my EQ should be kicking my in next week so hopefully that helps a bit.
leg day
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10(warmups) 165x12 180x12 195x12 210x12ds 180x8ds 150x8
dead stop leg press 270x8 360x8 450x8 540x8 630x8 720x8 810x8 900x8 ds 900x8ds 720x8ds 540x25 (these were extra brutal)
squats 135x4 225x4 315x3 365x8 275x8 405x8 ds 365x8ds 275x6ds 225x6
bulgarian split squats of death 65x8(8)ds 45x8(8)ds 35x8(8)ds 25x8(8) 8 straight reps then an 8 sec iso hold
db stiff leg deads 65x8 75x8 80x8 90x8
done for the day. all and all a very good workout. pump as you would imagine from all the sets and reps was quite painful and my entire leg is trashed. lower back is a little sore now but nothing major and i def didnt tweak anything. weights are going up and the reps are getting easier so i am making some good progress for sure. feeling pretty good
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
spagetthi w/ meat gravy and garlic bread
couple chocolate chip cookies and probably a cup to cup and half of ice cream
meal 5
16oz turkey
1/4 cup sour kraut
abs/chest/delts
leg raises x15/4 (was going to do rope crunches but some ass holes were hogging all the machines)
flat db press 25x4 40x4 55x4 70x8 90x8 105x8 120x8 100x15ds 80x9
incline bb press 135x8 185x8 225x8 255x8 275x8
bb bench press 135x8 185x8 225x8 255x8
incline cable flyes 40x15 45x15 50x15 (these were stupid hard)
peck deck reverse flyes ss 90x15ss 105x15ss 120x15ss 120x15ss
band over and backs ss x10/4
db lats 20x8 25x8 30x8 30x8
bb front raises 50x12/3
done for the day. felt really strong today and again prob could have went 15-20lbs heavier on the db presses but the 120s were a little wobbly and i was having issues stablizing. so i made the reps count anyway. great pump, shoulders and elbows are a bit tender so i will floss both tonight a few times so i am 100% for a nasty back day tomorrow. the plus up of cals yesterday must have helped because even after killing it yesterday and today i still feel pretty good.
meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
turkey lasagna
meal 5
16oz turkey
1/4 cup sour kraut
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