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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
I believe I might steal that session in the morning. Looked like fun.
standing cable crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 70x10 80x10 90x10 100x20/4
adductors 120x10 150x10 190x10 200x10/3
leg extensions 60x8 75x8 90x8 105x8 120x8 135x8 150x8
ssb squats 65x12 155x12 205x12 245x12 265x12 (no strength on these at all today)
one leg leg press 90x10 135x10 180x10 225x10 270x10
db stiff leg 3/4 60x10 70x10 85x10
done for the day. crappy crappy day today. i think i caught what thud had this morning even though i got going but my legs said no bueno. i was super pissed at the squats too. i had a hell of a time getting that last set which is stupid light. i did still get a really good pump and other than not getting any good weight going it was still pretty good. not my best day but still complete.
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 crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 70x10 80x10 90x10 100x20/4
adductors 120x10 150x10 190x10 200x10/3
leg extensions 60x8 75x8 90x8 105x8 120x8 135x8 150x8
ssb squats 65x12 155x12 205x12 245x12 265x12 (no strength on these at all today)
one leg leg press 90x10 135x10 180x10 225x10 270x10
db stiff leg 3/4 60x10 70x10 85x10
done for the day. crappy crappy day today. i think i caught what thud had this morning even though i got going but my legs said no bueno. i was super pissed at the squats too. i had a hell of a time getting that last set which is stupid light. i did still get a really good pump and other than not getting any good weight going it was still pretty good. not my best day but still complete.
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
Your the man brother you still got your work done. I grabbed the 20 ' s first thing this morning and I swear they felt like 50 s all the way into my traps. I think I got 12 reps and I felt like I was getting tighter set um down did some jump n jacks to get some blood going grabbed the same 20 and I swear it felt even heavier. Think I was fighting something cause by about 1 this afternoon I felt great.
standing cable crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls 60x10 70x10 80x10 90x10 100x20/4
adductors 120x10 150x10 190x10 200x10/3
leg extensions 60x8 75x8 90x8 105x8 120x8 135x8 150x8
ssb squats 65x12 155x12 205x12 245x12 265x12 (no strength on these at all today)
one leg leg press 90x10 135x10 180x10 225x10 270x10
db stiff leg 3/4 60x10 70x10 85x10
done for the day. crappy crappy day today. i think i caught what thud had this morning even though i got going but my legs said no bueno. i was super pissed at the squats too. i had a hell of a time getting that last set which is stupid light. i did still get a really good pump and other than not getting any good weight going it was still pretty good. not my best day but still complete.
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
Thats awesome for a crappy crappy day!!!! Donuts for everyone!
standing calf raise 355x10 390x10x10p(10s)/4
hex press 25x15 40x15 55x15/3
machine flys 135x10/3(10sec stretch on last set)
stretch push ups x27 x19 x14
reverse peck deck fly 90x15/3
db lats ss 25x12/3ss
banded over and backs ss ss x10/3
12 min step mill intervals 1-1
done for the day. last training day of the week in the books. no real bad issues at all today. i did get my gut issues figured out though. the mrs had switched out our coffee type and it destroyed both of our stomachs. glad it was that and not getting sick for sure. those 55s on the hex press kicked my butt pretty good too which was a surprise. it was for 15s but man i figured at least 60-65 today. got to go off the feel though.
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
unfortunately for me i only get one light cheat per week right now and that wasnt the day either. i save it for football sundays most of the time
I have been meaning to ask you how you pick your cheats. Carbs, sugar or combinations. Need a bit of help in this area to keep my metabolism from stalling.
I have been meaning to ask you how you pick your cheats. Carbs, sugar or combinations. Need a bit of help in this area to keep my metabolism from stalling.
nothing specific, i am free to eat whatever i want. i am supposed to eat it after i eat all of my other meals though and not over eat when i have it. i am able to get all my meals in regardless of the cheat or not so i have it whenever. burger fries and a dessert or a couple slices of pizza and a dessert. just depends on my mood.
rope press down warmup 60x10 70x10 80x10 ss 90x10ss 100x10ss 110x10ss
stand sup curls ss ss10x10 ss20x8 ss25x8
ez bar press downs ss 120x20ss 140x20ss 160x20ss 180x15ss
stand sup db curls ss ss35x10 ss35x8 ss35x8 ss35x8
pinwheel curls ss 35x10/4ss
incline db extensions ss ss35x10/4
occluded press downs 120x25 x20 x15 x10 (10s between sets and moved straight to curls)
occluded ez bar curls 60x10/4 (same as above)
30 incline treadmill
done for the day. not my sched session for today but i got a challenge and went for it. so my days just shifted a little bit so no biggie. if you want a stupid arm workout and pump this one is it. it freaking sucks ass big time. got this one with the cardio done in an hour. so it is lightening fast and just as painful. feeling pretty good today also. i didnt post yesterday's menu up but it was the same as the other day off meal setups. so no changes there.
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 ss x10/4ss
incline situps ss ss x10/4
standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
incline db press 25x8 40x8 55x8 70x8 85x8 100x8 ds115x8ds 70x8ds 60x8
incline bb press 185x4 225x4 255x4 275x4 315x4
cable cross w/partial 50x15/3(8p at the end of each set)
db lats 25x10 30x10 35x10 40x10
db rear lat destroyer set 25x10 45x60ds 25x30ds 15x10
spider walks x3/3
30 min step mill
done for the day. pretty good day in today. moved some good weight considering i hammered arms yesterday hard out of sequence. so i was actually pretty surprised that i moved what i did. got a really good pump going again today as well. so everything is firing really good and feeling nice. i honestly dont have any complaints going today. so a damn successful session in the books.
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
cheat
stromboli w/meat sauce
8 oreo cookies
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