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decline leg raise x10/3
standing calf raises 275x55x25x20 (10sec break between the sets to reach 100 total reps)
ind hand pro grip cable rows 70x6 85x6 100x12 120x12/3
ind hand sup grip pull downs 100x8/4
rack pulls 135x2 225x2 275x2 315x5/8 (10 sec rest between each set)
done for the day. start the day off with some brutal stupid calf raises and finish it off with a stupid round of rack pulls. rack pulls were do 5 reps stand up for 10sec then do the next set for 8 sets. dont even need to note about the pump it was painfully stupid as well. nothing really to note aches and pains wise. elbow is still flared up but healing. hopefully giving my upper body a little break with legs tomorrow will let it get back to normal. great session today though and i should get a pretty good sleep on tonight haha. i know better but i am wasted. today's session only took a little under an hour.
rope crunches ss 60x10/4ss
pull down crunches ss ss100x10
seated calf raise 50x10 75x10 75x15/4 (8 torrturous sec at top of each rep)
revers peck deck flys 60x10 75x10 90x15/5
over head press ss 95x8/5ss
db lats ss ss25/10/5
10 min step mill intervals 1-1
done for the day. nice easy fast paced session today. in and out super quick. elbow is still a tad bit aggervated so i wore my sling shot elbow band. that caused it to shoot a bit into my forearm and hand until i got it adjusted perfectly. so i was right, i have pinched something in there somewhere haha. should be good to go pretty quick. i could actually flex the tricep this morning when i got up with no issues. not to bad after training either. i will floss it today and tonight and probably for the remainder of the week just as a precaution.
hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raises 275x10 315x10(10s)x10(10s)x10(10s)/4
banded incline db press 25x8 40x8 55x8 70x8/3
incline bb press 185x5 225x12/4 (30 sec rest)
incline pro grip fly 30x8 35x8 40x8/2
reverse grip ind handle press downs 80x15 90x15 100x15/2
db tate press 30x10 35x10 40x10 40x10
db skullies 30x15/2
done for the day. really good day today. felt nice and strong even though again up butt crack earlier than usual. i did get some nasty pain in my right elbow putting db down on the rack. sharp and very piercing pain but it had no interference at all in my training. really funky feeling but no issues. i may have pressed a nerve or something i have no clue. it is still a little bit tender but my knees are also pretty achy from the weather and pressure changes. my weather patterns all month have been insane. good stuff though. great pump and overall happy with the session
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake (git ab awesome new oatmeal)
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
hanging leg raise ss x10/4ss
incline situps ss ss x10/4
standing calf raise 255x10 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s 375x10(x10)10s
ng chins x10/4
dead stop db rows 120x8 130x8 140x8 150x8
stretch pulldowns 100x8 120x8 140x8 140x8
banded hypers x10/3
done for the day. good session in today. early early morning but still felt really good and strong. hands are a bit chewed up but other than that no real issues at all. it did take a tad bit longer than usual but again another holiday. we tried to off set our time and go a bit later but it was still slam housed. another successful one in the books. i am really really happy with the range of motion and pump i am actually able to get in my back. the therapy work i had done has worked wonders for how well everything feels.
standing calf raise 255x10 295x10(x10)10s 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s
ng chinups x10/4
chest support machine rows mid prp grip 135x10/4
hs shrugs 90x15/4
ez bar reverse curls 40x12 50x12/3
straight bar bb curls 50x10/4
done for the day. nothing at all special today. got some blood in the back and bis and got out. really good flow and pump today and everything felt pretty good over all. got no complaints finishing this week up at all. i am actually surprised my back and everything isnt tight and painful from yesterday. no soreness at all. i had the cheat yesterday and i was down 2lbs after having a meal and fluid. so i am doing what i am supposed to and on track
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey nachos
3 serv of blue corn chips
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey
i got to be in tip top shape by the end of feb. we got the opportunity to go pose with one of the top posing coaches in the country at the end of feb. so i got to maximize the most out of it. good thing i didnt get to out of hand.
Always in the game, good for you g. Going to POSE with a PRO POSER: please tell me you aren't a poser. lol
done for the day. great session today. the safety squat bar squats kicked me in the nuts pretty good. i felt good and strong their with no issues at all but damn if 4 sets of 10 was winding and silly haha. we got today done in well under 2 hours also which is pretty freaking awesome squatting pretty heavy. great day and i am probably going to get a little sore in the glutes and maybe hams. we shall see. i had a nice cheat today also but didnt get to crazy. i got to be in tip top shape by the end of feb. we got the opportunity to go pose with one of the top posing coaches in the country at the end of feb. so i got to maximize the most out of it. good thing i didnt get to out of hand.
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
five guys dbl cheese burger loaded
cajun fries
med orange push up shake
meal 5
8oz ground turkey
That is bad ass your going to get to pose with the instructor
done for the day. great session today. the safety squat bar squats kicked me in the nuts pretty good. i felt good and strong their with no issues at all but damn if 4 sets of 10 was winding and silly haha. we got today done in well under 2 hours also which is pretty freaking awesome squatting pretty heavy. great day and i am probably going to get a little sore in the glutes and maybe hams. we shall see. i had a nice cheat today also but didnt get to crazy. i got to be in tip top shape by the end of feb. we got the opportunity to go pose with one of the top posing coaches in the country at the end of feb. so i got to maximize the most out of it. good thing i didnt get to out of hand.
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
five guys dbl cheese burger loaded
cajun fries
med orange push up shake
meal 5
8oz ground turkey
no not at all. we use a rope and step away from the cable machine. we actually pull to the upper chest as opposed to the face as the name says. that range of motion is killer on your rotators. it is for the lower trap rhomboid area of the mid back.
Ok I've watched Charles glass have several of his clients do those just didn't know the name he kept telling them the should feel it in their rear Delts suppose whether your elbows were in tight or kept wide would make a big difference. Thanks again guns
I know the name should explain it. A face pull. Pull down to the face same attachment as pull down to chest?
Sent from my SM-S975L using Tapatalk
no not at all. we use a rope and step away from the cable machine. we actually pull to the upper chest as opposed to the face as the name says. that range of motion is killer on your rotators. it is for the lower trap rhomboid area of the mid back.
decline leg raise x10/3
standing calf raise 255x100 (i did 55 rested 10sec then did 25 more rested 10 and then did the final 20)
ng pull downs 70x6 85x6 100x10 120x10 120x10 120x10
heavy stretch pull downs 140x8 160x8 160x8 160x8
face pulls 80x15 90x15 100x15 110x15
done for the day. another super fast paced squeeze and fill the muscle full of blood day. nothing crazy or anything like that. that set of calves was almost put me on the floor but other than that. more emphasis on squeezing as hard as possible and staying away from coming close to failure. favorite day of the week tomorrow and i will probably toss a cheat meal in. i havent had one in about 3 weeks.
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn red potato
meal 5
8oz ground turkey
I know the name should explain it. A face pull. Pull down to the face same attachment as pull down to chest?
decline leg raise x10/3
standing calf raise 255x100 (i did 55 rested 10sec then did 25 more rested 10 and then did the final 20)
ng pull downs 70x6 85x6 100x10 120x10 120x10 120x10
heavy stretch pull downs 140x8 160x8 160x8 160x8
face pulls 80x15 90x15 100x15 110x15
done for the day. another super fast paced squeeze and fill the muscle full of blood day. nothing crazy or anything like that. that set of calves was almost put me on the floor but other than that. more emphasis on squeezing as hard as possible and staying away from coming close to failure. favorite day of the week tomorrow and i will probably toss a cheat meal in. i havent had one in about 3 weeks.
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn red potato
meal 5
8oz ground turkey
mine didnt always do it either. about the last 4 or 5 years she has jumped on board with the dieting along side of everything else. before she would just suffer through the training and cardio but now she always jumps in the whole shebang haha. she said after the first one she under stood more why i felt and how hard it is. so she has a much better appreciation and understanding of what the process actually feels like.
Very cool brother mine might jump on board. It blows her away what we go through to get stage ready and I still haven't figured out completely so I know I still have more suffering beyond where I've been. It might sound a little twisted but that last 6 weeks is my favorite part the how much can i take syndrome.
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you look like you always do....steady and strong. Keep it up brother.
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