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Another good one and I have to say thanks for the pro Flys they have helped a bunch my wife has noticed a change in my chest and she is by far my biggest critic.
Another good one and I have to say thanks for the pro Flys they have helped a bunch my wife has noticed a change in my chest and she is by far my biggest critic.
Sent from my SM-S975L using Tapatalk
no prob man. def a little more shoulder friendly and most certainly hit the upper chest very well even in the flat variation
done for the day. not the greatest day in the books but still a pretty good session. felt a tad bit tired and run down today but not horrible bad. i can def tell i am low on carbs haha. great pump type workout though even though. shoulders and knees are a tad bit angry and achy. knees have been pretty tight tender and achy all week. i am thinking maybe on top of the added cardio work it could be that i increased gh by 2ius. that very well may be what it is from. we shall see in a week or two.
meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup spinach
intra
2 scoops peri md 10g creatpure creatine) 1 gal water
meal 3
8oz turkey
8oz red potatoes
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut
standing calf raise 295x10 315x20 335x20 355x20 375x20
5 min stationary bike warmup
roller work
glute kickbacks on hip machine 80x10 90x10 100x15 110x15 120x15/2
sm lunges x8 x8 135x8/3
adductors 190x10/4
hacks 230x10/3
done for the day. damn if my freaking knees arent brutal right now. more tight and weird than painful. i rolled the hell out of my legs hips and everything else to get them to loosen up and they didnt until probably the last set of lunges. they still feel tight now but no where near what they did earlier. it is more my left one than my right one today and the right one was tender yesterday. damn gh is swelling my joints up nicely i am guessing. i did drop today's sled work just to leave them alone a little bit because i will be hammering them again tomorrow with cardio and then again on tuesday. so no point in not giving them a little break today. other than that looking and feeling pretty good today. a little water retention going on but with the gh and i had a carbonated water last night. so i have the issue noted.
meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut
hanging leg raise x20 x20 x15 x15
standing bb curls 20x10 30x10 60x10(10s)x10(10s)x10(10s)x10(10s)x10(10s)
db hammers 25x10(10s)x10(10s)x10(10s)x10(10s)
hs preacher curls slow eccentric 60x10/2
TRISET
rope press downs 80x12 90x12 ts 100x15ts 110x15ts 120x15ts
bench dips ts ts x15/3ts
pro db kick backs ts ts15x6/3
db skullies ss 30x10/2ss
one arm db french press ss ss30x10/2
10 min step mill intervals 1-1
done for the day. super fast paced session today full of nice angry painful pumps. those small breaks with the same weight were nasty. intervals are getting much more tolerable hahai dont feel like i am going to die anymore. also today was the last day of 28 straight days with not a single day off. i am actually very surprised at how well my body tolerated it and the few amount of issues i had. so friday will be my first day off and it will extend the 28 days to 32 haha. all good. knee actually wasnt bad at all today but i can feel it in my elbows and wrist so it is def the growth doing it. should subside here shortly.
meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut
standing lat pd crunches w/vac 70x20/3
seated calf raise 50x10 75x10 100x10 125x10 150x10 ds 150x10ds 125x8ds 100x8 and 10sec stretch
rumble roller work
sm bent rows 135x8 175x8 185x8 225x8/4 (long contractions)
sup grip low rows 140x12 160x10 180x8 200x7 (same thing here)
db pullovers 60x8/3
ng stretch pull downs 120x8/3
hypers x20/3
sled rows 90lbs additional resistance 2 rounds 40 yards each. back to back
done for the day. felt pretty good and strong today. no issues going on at all. i did get pressed for time on my sled work because i had to beat my kid home from school. so we opted for lighter weight and did them back to back. that was a nice nasty kick in the nuts. 80 yards with only about 10sec of breathing after the first 40. yeah i bout feel over. i did jack my freaking shin up nicely on a plate today. it slipped out of my hand and slid down my shin dragging a handful of skin off. i did a nice dance with lots of cursing. then i thought well at least i didnt drop it on anything like i did last year. mental note to pay attention and slow down even when pressed for time. got this session done in under 2 hours with a packed full ass gym. i didnt get the memo that every dick head in town was off today. they were supposed to be back at work today. anyway another successful session in the books. looking and feeling good.
meal 1
8oz turkey
meal 2
8oz turkey
1 cup spinach
meal 3
1/3 cup cor
60g candy shop whey iso
2tbl spn natty pb
intra
3 scoops peri md 10g creatpure creatine) 1 gal water
meal 4
8oz turkey
8oz sweet potato
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut
standing lat pulldown crunches 100rep 70x50 70x30 70x31 (i added on 11 extra cause the mrs did 10 extra)
standing calf raise 335x10 355x10 395x10 400x10 415x10 420x10 425x10
rumble roller work
seated leg curls 105x10 120x10 135x10 150x10/6 (45sec rest only)
glute kickbacks on hip machine 100x8 120x8 140x8 160x8
leg press 200x10 300x10 400x10 490x15/5 (45sec rest)
hip flexor work on hip machine 50x12 60x12/2
10 min step mill intervals 1-1
done for the day. knee is still giving me a hard time. not really really bad but it is a little swollen and not to happy. so i have changed shoes up and i am rolling a couple times a day. i will get it ironed out one way or another. got in a pretty good session today. we were supposed to do sled work but we have bad weather so i had to opt for intervals instead. so i am wore out pretty good now. pump was ok today, nothing really nasty but i had my partner do her sets all first and then i went and did all of mine because they were timed. so i think that didnt help either the knee or the pump for sure. still a good successful day in the books.
meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1 cup of peach pie oats
2 tbl spoon natty pb
2tbl spoon marsh mellow dip
intra
2 scoops peri md 10g creatpure creatine) 1 gal water
meal 3
8oz turkey
2 flat out breads
8oz red potato
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut
Good luck with the knee man my left one has been giving me fits. Mine doesn't usually feel like this until way into diet.
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does it to me every time man. at the start and the finish of any prep or dieting down phase with additional cardio. my body absolutely hates it and it lets me know real quick. funny thing is it only hurts on occasion when training but as soon as i cool down and the rest of the day it screams at me haha
does it to me every time man. at the start and the finish of any prep or dieting down phase with additional cardio. my body absolutely hates it and it lets me know real quick. funny thing is it only hurts on occasion when training but as soon as i cool down and the rest of the day it screams at me haha
Mine is the same way can train balls out just what I call the normal pain. But a couple of days off in a row scores at me. Wtf. Lol
10 min treadmill warmup
roller work (lots of focus on lower)
seated db curls 10x10 15x10 20x10 25x10 30x10/2
machine preachers bth 60x10/3 70x10+5forced
ez bar bb curls 60x8+8p/3
seated hammer curls 25x10/3
rope pressdowns 80x10 90x10 100x10 100x15 110x15 110x14 120x12
seated overhead rope extensions 100x12 110x12 120x12
machine dips 140x8 230x8 ds 320x6ds 230x10 140x16
done for the day. not a bad day at all today. super short rest breaks with a nice pace going. no aches and pains in the upper body going on at all. i actually was going to do some intervals today and decided to give my knee a break instead. it feels ok today so i dont want to make it angry back to back. so i will knock out some more intervals tomorrow and get the day off on friday then hit legs again sat. no carbs on firday yaa haha. i did sit in the sauna last night for 20 mins. nice little detox and recovery. i will hit it again tonight as well.
meal 1
8oz turkey
meal 2
4 whole organic free range eggs
1/2 cup of peach pie oats
2 tbl spoon natty pb
2tbl spoon marsh mellow dip
intra
2 scoops peri md 10g creatpure creatine) 1 gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz turkey
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut
I've been getting to use machines on my arms since I started going with my wif in the evening. I feel it has made a big difference
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they are awesome for different angles, not messing with something that is bothering you and even better isolation. i like to do a ton of different variations myself, the only thing that sucks for me is i dont fit in a lot of the machines in our gyms haha
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