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standing cable crunches 70x10/4
roller work
one leg glute bridge x10(10s)/2
db leg glute bridge x10(10s)/2
seated leg curls w/20sec iso 90x10 105x10 120x10 135x10 150x15/4
adductor w/3sec neg 100x10 120x10 140x10 160x10 180x10 190x10
squats x10 135x10 185x8 225x8 275x8 315x8 365x8 405x8
leg press 3 sec neg 200x8 400x8 490x8 580x8 670x8 760x8 850x10 940x8
leg extension 75x20 90x20/2
banded stiff leg dead 95x8 145x8 195x8
3/4 stiff leg deads 95x8/3
done for the day. really good strong session in today. good pumps and no cramping so it was a painful but good. squats fired really really well today and felt smooth. i am still working my weights up on the leg press. i got more in me but i dont want to tear anything loose, so when it gets to where i am about 1 set away from failing i pull the stop on it. so i have been able to go up a plate per side ish each week. so we are getting to be primed in nicely right now. 1 more workout and 1 more cardio session for the week and i am done.
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice
standing calf raise 355x10 395x10x10p(10s)/4
db bench press 25x15 40x15 55x15 70x15/3
flys w/special form 25x10/3
peck deck fly 120x24 120x17
reverse peck deck 75x20/3
db lats 25x8/3
6 ways 10x10/2
12 min intervals 1-1
done for the day. 3d and final high frequency session done for the week. great pump going today and everything felt good and strong. elbows and shoulders are even holding up good this week and not even achy at all. day off tomorrow, so i get a full day to chill and recharge. wk1 in the books
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice
hanging leg raise x10/4
incline situps x10/4
db incline press 30x8 45x8 60x8 75x8 90x8 105x8 115x8
incline bb press 135x8 185x8 225x8 255x8 275x8
incline pro fly 35x10 40x10 45x10/2
bent db lats ss 20x20/4ss
banded over and backs ss ss x10/4
cable side lats 20x12 30x12/3
spider walks x3/3
30 min step mill
done for the day. trained with an old buddy of mine that has never trained with me before. we tore it up pretty good and i taught him a few things and broke his ass off haha. good strong session with a really good pump. i had to miss calves today because it was slam house packed and every single piece of calf equipment was taken both times i got the chance to hit them. another successful day in the books
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice
leg raise ss x10/4ss
incline sit ups ss ss x10/4
machine toe press ss 230x10ss 250x10x10p(10s)ss 270x10x10p(10sss) 290x10x10(10s)ss 310x10x10p(10s)ss
body weight tibia raises ss x10/5
meadows row off landmine x8 25x8 50x8 75x8 100x8 125x8/4
one arm sup pull downs 50x10 60x10 70x10 80x10
pro grip low rows 50x10 60x10 70x10 80x10
bb shrugs 135x10 185x10 225x10 (3sec contractions)
hypers x30 x30 x25 x25
30 min step mill
done for the day. another good day in. smooth strong and nice pump and surprisingly no lower back issues at all. best part of today is i get a cheat meal, hell yeah. grind all week and kill it all for one single meal haha. chest/shoulders are a little bit sore. not to bad but i can def feel they got hammered pretty good yesterday. another good day in the books with not much to note. so that's a good thing i guess
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
3 slices of pep and cheese pizza
8 pumpkin sugar cookies
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and stevia (which is gross)
meal 5
60g casine hydro
1/3 cup cream of rice
standing cable crunches ss 70x10/4ss
lat pd crunches w/vac ss ss120x10/4
seated calf raise 50x10 75x10 110x15/4 (8sec hold on each contraction)
special grip press downs 70x15 80x15 90x15 100x20 110x20 120x20 140x20
lying db extensions 30x20/4
one arm overhead db extensions 30x12/4
cross body hammers 20x12 25x12 30x12
standing ez bar curls 60x10 70x10 80x10
reverse bb curls 40x15/3
30 min incline treadmill
done for the day. not to bad of a session today. rep ranges were pretty high, so the pump was quite painful and the weight was obviously lower haha. nothing really to note today other than my knees are a tad bit beat up from the added cardio. nothing crazy but i can def tell i have been putting in the extra work. up 2lbs this week from last. so we are slowly making improvements while staying pretty lean.
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon
meal 3
8oz sirloin
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon
meal 5
60g casine hydro
1/3 cup cream of rice
machine leg raise 40x10/3
seated calf raise 90x10 120x100 (took 4 rounds with 10sec breaks to finish this monster set off)
machine press 100x10 120x10 140x10 150x20/3
decline db press 25x10 40x10 55x10 70x10/3
dips x12(20sec stretch) x10/2(same)
banded face pulls x20/4
db side lats 25x8/4
30 min step mill
done for the day. ok a secondary chest day that was a pretty good kick in the nuts. i only went up to 150 on the machine press and wow, i though i was going to breeze it with a nice nasty pump. yeah 150 felt pretty nasty for that light of weight. it served the purpose though. elbows are a little tender but not terrible and shoulders and everything is holding up quite nicely for high frequency work. old dog can still hang a little bit i guess, even hammering the piss out of cardio.
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon
meal 3
8oz sirloin
8oz purple potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon
meal 5
60g casine hydro
1/3 cup cream of rice
standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x8 80x8 90x8 100x8 120x8 140x8 150x8 ds 160x8ds 130x8ds 100x15
adductor 100x10 120x10 140x10 160x10 180x10 190x10
leg extensions 75x10 90x10 105x10 120x10 135x10/3 135x20
squats 45x10 135x10 185x8 225x8 275x8 315x8 365x8 405x8
leg press 200x10 400x10 600x30 700x20 790x10
done for the day. super slow day today. i had lots of waiting so it sucked on that front but when i got to do my movements they were freaking strong and awesome. my cardio is big time on point as well. i didnt huff and puff hardly at all even squatting. even though it took freaking forever and a day today, everything felt great and pumped up nicely. so all in all a good and successful day in the books.
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon
meal 3
8oz sirloin
8oz purple potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon
meal 5
60g casine hydro
1/3 cup cream of rice
machine toe press 250x10 270x10x10p(10s) 290x10x10p(10s) 310x10x10p(10s) 330x10x10p(10s)
flat db press 25x10 40x10 55x10 75x10/3
special flat db fly 25x10/3
peck deck fly 135x15 135x12 135x11
reverse peck deck fly 90x20/3
db lats 25x12/3
6 ways 10x10/3
30 min step mill
done for the day. no bs no talking and now waiting so to say i went balls to the wall would be an understatement. i was in and out in an hour and 5 mins. great workout great pump and just a great day in all around. shoulders are a little bit achy and fatigued but damn if i didnt kill them. i can say i pretty much killed it all week long. so a great day and week in the books. going to see some diet and supp changes coming up at the start of the training week
meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon
meal 3
8oz sirloin
8oz purple potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon
meal 5
60g casine hydro
1/3 cup cream of rice
meal 1
5 whole organic free range eggs
1 cup spinach
1 tbl spn natty pb
1tsp organic grass fed butter
meal 2
8oz turkey
8oz red potato
1 cup greens
meal 3
8oz top round steak
large green salad w/lots of color
1 tbl spn evoo
meal 4
8oz top round steak
8oz sweet potato
1 cup green vege
meal 5
8oz wild caught salmon
1 cup jasmine rice w/cinnamon and splenda
1 cup green vege
meal 6
8oz chicken
1 cup jasmine rice w/cinnamon and splenda
1 cup green veges
1/4 cup sour kraut
nothing to really note today. full day off and rest.
hanging leg raise ss x10/4ss
standing cable crunch w/vac ss ss x10/4
roller work
banded incline db press 25x8 40x8 55x8(did these all non stop) 70x8 85x8
bb incline press 135x6 185x6 225x6 275x6 315x6 (kept great speed all the way to the last 2 reps)
incline pro grip fly 30x15 40x15/2
bent over db lat swings ss 40x30/3ss
banded over and backs ss ss x10/3
seated db lat swings 40x15/3
spider crawls x3/3
12 min step mill intervals
done for the day. well started the day off with bull shit waiting. i got my ab work in got fired up and ready to rock and all the calf machines were taken. i mean all of them. so i got irritated and dropped them from today. i know better than to do them right before cardio haha, that is a crippling experience and they would need a week to recover. so i rolled out got fired up again and then had to wait on an open bench. so to say i was fired up would be an under statement. any way once i got going i dindt have to wait anymore. strength was great and everything moved damn damn good. i was going to try to move up to 335 or 365 today on inclines but that was a no go. speed petered out on me on my last 2 reps and my bad shoulder was kind of funky. so i live to fight another day. diet additions are added today as are a few supp tweaks.
meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
i added in pre:
6g citraline malate
20mg viag(will switch to cial when i run out)
all my other support and recovery supps remain the same at this time
leg raise ss x10/4ss
incline sit ups ss ss x10/4
machine toe press ss 250x10 270x10x10p(10s)ss 290x10x10p(10s)ss 310x10x10p(10s)ss 330x10x10p(10s)ss
body weight tibia raises ss ss x10/4
db rows 80x10 100x10 120x10 ds140x10ds 110x10ds 90x10
swiss bar pull downs 100x10 120x10 140x10 160x10(to heavy to hold the squeeze) 140x10
semi sup low orws 40x10 50x10 60x10 70x10
bb shrugs 135x10 185x10 235x10
banded hypers x8/4
12 min step mill intervals
done for the day. started the day off with my cheat today and that was a bad choice for sure. it absolutely destroyed my guts and killed my appetite as well. so all of my meals have been forced today damn it. even though i had bad guts, the training went really well. i thought i might lose meal 2 doing the db rows but it stayed down for me haha. moved some good weight and got a pretty damn good pump going today.
cheat
cheese burger omlette
3 double vanilla pancakes
meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
standing cable crunch w/vac 70x10/4
seated calf raise ss 70x10 125x15/4ss
tibia raise ss ss 50x10/4
ind handle cable press downs 70x10 80x10 90x10 100x10 120x10 140x10 150x10 160x10
incline db skullies 35x20/4
assist machine press downs 120x10/4
cross body hammers 30x12 35x12 40x12
incline db concentration curls 20x10/3
hs preachers 65x8/3
12 min step mill intervals 1-1
done for the day. i forgot to note my cheat meal in yesterday and it was pre meal one, so i went back and edited it in. today since it is a semi holiday for most people the gym was shit house slammed full. so an hour or less workout took close to 2. so i was not a happy camper at all again today. i hate holiday weekends just for that reason and hell i should have planned better and went in later. all in all a pretty good one in today. nothing crazy and no real bad pains or aches going on other than my knee. i have a feeling that my bad it band is getting really fired up with all the extra cardio and stuff i have been doing. going to have to get some pt work done and start hitting the roller way more.
meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
leg raise x10/3
seated calf raise 90x10 135x40(10s)x30(10s)x20(10s)x10 one continuous set here
machine chest press 100x8 120x8 140x8 160x8 180x8 200x8
flat db press 30x10 45x10 60x10(all back to back) 75x10/3
dips x10(20sec stretch)/3
banded face pulls x30/3
db lats 25x8/3
12 min step mill intervals
done for the day. nice easy simple and short pump and blood flow workout today. i was actually surprised at how easy the 180 and 200 were on machine presses today. so strength is up a little bit today even though my guts are tore all to pieces. that's the only issue i have going today. i have had jacked up guts since i woke up today. i have not had any issue holding down the last 2 meals but my first 2 where not so good. may have a little bug or it was just not happy with me this am and decided to give me an extra hard time. looking and feeling really full at this point in the off season and actually really really lean. my sub ax skin fold is floating between 3-5mm. so that's pretty nice for my big ass haha.
meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
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