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what's funny is i was actually not happy at all man. i figured over 20 since i am doing no steady state cardio. more work more work haha
19 is impressive I understand not being happy pretty sure we both would have found something else to do with our time if happy and content satisfied us.
decline leg raise x10/4
incline db press 25x8 40x8 55x9 70x8 90x8 105x8
incline bb press 195x8 225x8 275x8 295x8
dips ss x8/4ss
peck deck fly ss ss105x10 ss90x10/3
cable press downs 120x20/3 150x20
machine extensions 80x10/3
seated calf raise 75x25/4 (4s hold at the bottom of each rep)
done for the day. nothing really special to note here other than strength being down just a tad bit. i am running a little bit tired so i am sure that's where it is coming from. everything is actually feeling really good too.
done for the day. in and out lights out in 40 minutes. no problems at all today and everything felt really good. pace and pump were stupid. i am sure it is going to make back suck ass again tomorrow haha
meal 1
protein pudding
2 tbl spn pb
meal 2
4 whole eggs (made this into like a grand slamwhich concoction)
4 slice ez bread
1 tbl spn organic grass fed butter
intra
2 scoop intra
meal 3
8oz ground turkey lasagna
2 tbl spn coconut oil
meal 4
8oz turkey meat loaf
10oz red potato
2 tbl organic grass fed butter
meal 5
8oz ground turkey
hanging leg raises x10/4
standing calf raise 295x10(x10) 315x10(x10) 335x10(x10) 355x10(x10) 375x10(x10)
one arm sup pull downs 30x10 40x10 50x10 60x10/3
stretchers 100x8 120x8/3
bb shrugs 135x4 185x4 225x8/4(2sec contractions)
done for the day. nothing fancy or special just pushing as much blood in as possible and getting back out. that and no work to stress lower back. i made an effort to literally squeeze the piss out of every single rep today. not that i dont do that but since it was nothing to failure i went above and beyond on the contractions. great session
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty pb
intra
2 scoop intra
meal 3
8oz ground turkey lasagna(yep she made another one)
2 tbl spn coconut oil
meal 4
8oz red hot chicken quesida
10oz red potato
2 tbl organic grass fed butter
meal 5
8oz ground turkey
standing lat pd crunches 70x10/4
stationary bike 5 min
roller work
seated leg curls 90x15 105x15 120x15 135x12 150x12 165x12 ds165x10ds 135x8 105x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x8 900x8 ds 900x8ds 720x8ds 630x8 540x15
squats 135x12 225x10 275x8 (these were rock bottom to half way up. it is brutal)
ghr x15/4
done for the day. awesome yet brutal leg day today. those bottom to half way squats were really nuts. nothing to really note today at all other than it is cold as hell. good stuff across the board. i am border line ham cramping though from the ham work today. it was pretty silly also. happy with the progress and performance today
standing lat pd crunches 70x10/4
stationary bike 5 min
roller work
seated leg curls 90x15 105x15 120x15 135x12 150x12 165x12 ds165x10ds 135x8 105x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x8 900x8 ds 900x8ds 720x8ds 630x8 540x15
squats 135x12 225x10 275x8 (these were rock bottom to half way up. it is brutal)
ghr x15/4
done for the day. awesome yet brutal leg day today. those bottom to half way squats were really nuts. nothing to really note today at all other than it is cold as hell. good stuff across the board. i am border line ham cramping though from the ham work today. it was pretty silly also. happy with the progress and performance today
seated calf raise ss 25x10 50x10 75x10 100x10/4ss
standing calf raise ss ss295x6/4
one arm sup pull downs 40x8 50x8 60x8/4
db rows 80x8 90x8 100x8 100x8
ng chins x8/4
machine preachers 60x8 70x8 80x8 70x8
db hammers 25x12/4
done for the day. in there earlier as crap due to bad weather coming in on us. got in and got it busted out in under an hour. great pump and super fast paced. everything actually felt really good other than being a little bit tired and felt a tad bit weak. i am glad my programming shifted to friday because just like every time i have changed the trend changes because their were about 6 or 7 different crews doing legs this morning. no way in hell i could have gotten anything done today if it would have been a leg day. neck is a tad bit stiff and traps are a little sore. nothing else is an issue.
hanging leg raise ss x10/4ss
incline situps ss x10/4
one arm bb rows bar x10 25x10 50x10 75x10 100x10/4
bb rows 135x4 185x4 225x8 275x8/3
rope cable pull overs 90x10 100x10 110x10
rack pulls 135x2 225x2 315x2 405x5(to much rounding) 365x5/2
done for they day. i went in super early this am and that was a huge mistake. i had an hour and a half workout that took about 3 freaking hours and some change. messed up my routine completely and i had to adapt some movements and spent more time waiting than anything. still got a sick and nasty pump and my back felt great. only thing i wasnt to happy with today was my rack pulls. i was supposed to go heavy but stay tight. i guess i was way more tired from the bent rows than i thought because i could fell my back round at the mid point on my very first pull. so i finished the set and backed the weight back down with zero issues. great freaking session even though it was far to lengthy. i did make my training partner throw up today haha. he turned green white and then a whitesh redish green haha. all good stuff
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty pb
intra
3 scoop intra
meal 3
8oz bbq chicken
8oz sweet potato
large regular green salad
2 tbl spn coconut oil
meal 4
8oz turkey patty melts
10oz red potato
2 tbl organic grass fed butter
meal 5
8oz ground turkey
Mr Relentess!!! Stop making people vomit,lol. Except if we come and visit you, you can make Fuzo vomit while I watch. Thanks for the great ongoing journal.
not to toot my own horn but i have actually made top trainers in the area literally quit. i had one guy that was a client of mine that puked every single leg and back workout haha. i made another one throw up doing shoulders. he used to tell me how hard he worked and trained all the time. i put him through one session and he threw up haha.
not to toot my own horn but i have actually made top trainers in the area literally quit. i had one guy that was a client of mine that puked every single leg and back workout haha. i made another one throw up doing shoulders. he used to tell me how hard he worked and trained all the time. i put him through one session and he threw up haha.
I've mad myself puke a couple of times have never had a partner willing to push themselves that hard. Bunch of candy ass'
hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
banded decline db press 25x10 40x10 55x10 70x8/4
incline bb press 205x10 225x10 255x10 275x10
machine flys w/30sec stretch 105x25/3
rope press downs super slow 90x8 100x8 110x8 120x8
dips x8/4
incline db skullies 35x8/4
standing calf raise 255x10(10s)x10(10s)x10(10s)/4
done for the day. pretty good day in there today. i was short a training partner so i wasnt able to get as heavy on the db so i opted to band them. that makes it harder actually but you got to work with what you got. moved through a pretty good pace and yeah i remembered today how bad i hate doing abs haha. it actually opens up my lower back really well. my entire back is sore as crap today which i am happy with. not painful stupid sore but every inch i can tell got hammered yesterday. so it def was a great workout.
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