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hanging leg raise ts x10/3ts
standing rope crunches ts ts70x10/3ts
incline situps ts ts x10/3
lying leg curls 60x10 80x10 100x10 120x10 130x10 140x10 ds 150x10ds 120x8ds 90x8(30sec iso hold)
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 1000x10 (made a big jump at the end cause partner tapped out)
hacks 1.5 360x10/4
leg extensions (pumping) 120x25/3
done for the day. barely could walk after this one and on paper it didnt look to bad at all haha. everything felt and went great today until i was done. getting a little bit of back spasms kicking but nothing really crazy painful. they are def a pain in the ass but not putting me on the floor by any means. when they started firing up i said hum what the hell did i do? it was the leg curls and deads from yesterday is exactly what it was. got a nice little cheat lined up for today. so that's always exciting good productive day across the board though
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
3 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
2 big ass slices of meat lovers pizza
1 cookie sandwich
meal 5
8oz ground turkey
Killed it today brother partner puke or just give up only ask cause you said you already had him puking before.
Killed it today brother partner puke or just give up only ask cause you said you already had him puking before.
Sent from my SM-S975L using Tapatalk
no not today, just a quitter on this one. the mrs hit 450 today for 10, so she was straight up beast mode today. well we were about to die from the pace but still 90lbs above what she has hit before. so she is making progress as well
no not today, just a quitter on this one. the mrs hit 450 today for 10, so she was straight up beast mode today. well we were about to die from the pace but still 90lbs above what she has hit before. so she is making progress as well
That is awesome bro tell her good job 450 wow. I just don't have that quit in me. If you do it I'm doing it even if you have to pull it off me. I sure miss my training partner.
That is awesome bro tell her good job 450 wow. I just don't have that quit in me. If you do it I'm doing it even if you have to pull it off me. I sure miss my training partner.
Sent from my SM-S975L using Tapatalk
i have a few that come and go. most dont or dont want to hang or have an excuse. the mrs goes every single day and rarely complains. she even gets behind me when i squat heavy haha. good training partners are def hard to find and come by
done for the day. nice easy fast day for round 3 of back. pump was insane and very painful with bis. those stupid 1.5 reps are retarded and 10x harder in real life than on paper haha. elbow is healing up really good i think. i didnt wear my elbow wrap today and i had no issues at all. i didnt do anything crazy heavy but still no issues even with moderate work. got a much needed day off tomorrow. most likely will start ramping up sled and cardio work next week. well sled depends on how well the weather cooperates with me. the sled will prob keep my usual partner from joining the workouts haha
hanging leg raise ss x10/4ss
incline situps ss ss x10/4
standing calf raise ss 295x10 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s 395x10(x10)10s last 4 sets were super sets with below
tibia raise ss ss50x10/4
hs sup pull downs 25x10 35x10 70x10 80x10 90x10 90x10
cable iron cross no clue what the weight was here because it is all rubbed off i did 4 sets of 10
t bar rows 70x4 105x4 175x8/4
banded hypers x10/3
done for the day. to be a super butt crack early day with very little sleep at all last night it was a great session. i felt really good going in and got some really good solid contractions even on my injured nerve side. i cant fell the top and most of the side but i felt it all at the bottom so it was def locking in and contracting as good as possible. no aches and pains at all today so everything feels really good. not even a tight lower back. so damn i am happy as a pig in the poo but i will probably aggervate the hell out of something tomorrow haha. i added in some additional supplement items into the lineup today as well. should be some really good additions because they came highly recommended by a good knowledgable friend of mine.
added in
super bio curcummin
vit d/vit k with iodine
chelatted magnessium
along with my other goodies
hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 295x10(10s)x10(10s)x10(10s) 315x10(10s)x10(10s)x10(10s)/3
banded db press 25x8 40x8 55x8 70x8/4
high incline press 205x4 255x8/4 (had to have a little help on a rep or 2 on the last 2 sets)
flat db pro fly 25x8 30x8/3
rope press downs 80x15 90x15 100x15 110x15
db tate press 30x20/4
done for the day. i am extremely exhausted today and was dragging some major ass. so not the best most quality session of the week but still great pump and moved through really well. the best part for today was absolutely no elbow issues at all. i was damn near failing on every one of my last sets also. so my weight selections were on point today. so i left the gym with absolutely zero in the tank. inclines were pathetic though
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cookie (waste of a meal)
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 ground turkey
8oz sweet potato
2 tbl spn evoo
meal 5
8oz ground turkey
hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 295x10(10s)x10(10s)x10(10s) 315x10(10s)x10(10s)x10(10s)/3
banded db press 25x8 40x8 55x8 70x8/4
high incline press 205x4 255x8/4 (had to have a little help on a rep or 2 on the last 2 sets)
flat db pro fly 25x8 30x8/3
rope press downs 80x15 90x15 100x15 110x15
db tate press 30x20/4
done for the day. i am extremely exhausted today and was dragging some major ass. so not the best most quality session of the week but still great pump and moved through really well. the best part for today was absolutely no elbow issues at all. i was damn near failing on every one of my last sets also. so my weight selections were on point today. so i left the gym with absolutely zero in the tank. inclines were pathetic though
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cookie (waste of a meal)
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 ground turkey
8oz sweet potato
2 tbl spn evoo
meal 5
8oz ground turkey
The numbers look like a good session but I get what your saying brutha
hanging leg raise ss x10/4ss
rope crunch ss ss60x10/4
seated calf raise 50x10 75x10 100x15/4(8sec hold each rep)
reverse peck deck fly 75x25 80x25/3
seated db press 50x8/5
db lat 25x10 30x10 35x10 40x10
bb front raise 30x10/4
10 min step mill intervals 1-1
done for the day. elbows were a little tender so i went really light and easy on the db presses. my enet box is messed up right now, so i am off by a day. so i wont be on here as much until the useless bastards get out to fix the issues
decline leg raise x10/3
standing calf raise 315x100. (had to stop 3 times for less than 10 sec to get all the reps)
low pulley rows 100x10 120x10 140x10 160x10/2
wide grip bth pull downs 120x10 140x10/3
rack pulls 135x2 225x2 315x2 365x5/6 )10s rest between sets)
done for the day. nothing special to note today. great session and no elbow issues at all
decline leg raise ts x10/3ts
rope crunch ts ts70x10/3ts
incline situps ts ts x10/3
seated leg curls 90x10 105x10 120x10 135x25/2 150x25
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10/2 1080x10
rev band hack 1.5s 360x8/4ss
bb walking lunges ss ss80x10per leg/4
done for the day. great pump and everything felt really good. i am about to get rid of one of my partners though. head up the ass and dragging ass is not constructive for progress nor pace. it actually irritates the piss out of me. he also omitted half the workout. not cool in my book and a ***** move imo.
meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
3 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
10 hot chicken wings
10 thin mint girl scout cookies
meal 5
8oz ground turkey
done for the day. got this one in in about 44 minutes. great great pump and everything felt really good. wings def tore my guts up though and i paid for that all evening long haha. all good with a rest day on deck
hanging leg raise ss x10/4ss
incline sit ups ss x10/4
standing calf raise ss 315x10(x10)10s/4ss
tibia raise ss ss50x10/4
one arm db rows 80x5 90x5 100x10 110x10 120x10 ds130x10ds 110x8ds 100x8
wide grip pulldowns 100x10 120x10 140x10 140x10
low pulley rows 120x10 140x10/3
banded hypers x10/3
done for the day. no pain in the ass partner in on this one and we got it knocked out in 55 minutes. great pace and pump and still able to move really good weight. great thing is i am actually feeling great body wise. i did have a nasty gut issue to kick the day off. so a nice case of the jungle shits to get the day going but it had passed by gym time
standing calf raise 295x10(10s)x10(10s)x10(10s)
machine press 100x8 120x8 140x8 160x8 180x8 200x8/3 (had a couple forced reps on last 2 sets)
incline bb press 185x20 205x15 225x10 255x6 (zero strength on these)
machine flys 105x10 120x10/3
done for the day. early day today. so tired as crap, then had to make a road trip for some dieting needs that i dont have locally. no biggie only lose 2 hours ish driving out of my day but travel beats me up and getting up at 4 compounded it even more so. so today i needed forced reps on the machine press and pretty much the last 2 reps on every set of inclines except for the first one. again knock on wood everything feels really good. my back is sore all over too, so i got a great session in on monday. new diet lineup starts tomorrow. some change up on foods and a tad bump in cals. also instead of 2 meals prior to training i will be getting in 3. good stuff
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