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stationary bike warmup
roller work
hs seated leg curl 25x10 50x10 75x10 100x10/4 (30 sec between sets)
frog squats on hack 50x10 90x10 115x10 180x10 205x10 270x10 295x10
glute bridge ss 100x10/4ss
stiff leg deads ss ss95x10 ss145x10/3
leg extensions 120x20(2 sec con) 120x20 (1sec cont) 120x20(slight pause) 120x33 (pumping)
35 min incline tread mill
done for the day. holy kick in the nuts easy day/pump day. this one was absolutely brutal painful. legs were a little tender from the run the day before but damn if the blood didnt flow in and make it nasty. moved some pretty good weights too with nothing even remotely close to failure.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
hand bike warmup
ez bar drag curls ss 30x12ss 40x12ss 50x12ss 60x12ss 70x12ss
ind handle press downs ss ss80x12 ss90x12 ss100x12 ss110x12 ss120x12
hs preacher curls 3sec neg ss 60x8/4ss
assist machine push downs ss ss100x10 ss110x10 ss120x10 ss140x10
db hammer curls ss 25x20/4ss
incline db skullies ss ss25x20
35 min incline tread mill
done for the day. yep least favorite day of the week. sucked even more because i had to get blood drawn this am, so the arm was already tender. got in and got it knocked out though. we did everything back to back only waiting long enough for the mrs to do her sets. so it was a nice pace with added nasty pumps. one more training day to go and get some rest.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
hand bike warmup
activation movements 3sets
t bar rows 50x8 75x8 90x8 115x8 135x8
dead stop db rows 80x8 100x8 120x8 140x8
low rows 100x12 120x12 140x12/2
wide grip pull downs 100x10/4
band pull apparts x30/4
done for the day. nice pretty simple and easy pump day. nothing crazy and no issues at all. lower back was a tad bit tender but nothing crazy. good thing about today is cheat meal day. hell yeah
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
cheat
2 big macs
10 piece mcnugget
hand full jelly beans
hand bike warmup
activation movements 3sets
t bar rows 50x8 75x8 90x8 115x8 135x8
dead stop db rows 80x8 100x8 120x8 140x8
low rows 100x12 120x12 140x12/2
wide grip pull downs 100x10/4
band pull apparts x30/4
done for the day. nice pretty simple and easy pump day. nothing crazy and no issues at all. lower back was a tad bit tender but nothing crazy. good thing about today is cheat meal day. hell yeah
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
cheat
2 big macs
10 piece mcnugget
hand full jelly beans
"You deserve a break today...at Mc Donalds" lalala How ya feelin this morning shits? sharts? lol Anyway, you still rock with discipline!
i get one nasty meal a week and i enjoy it haha. didnt wreck me too bad but for the remainder of the day the guts were not happy with me at all. i honestly dont think i absorb any of the bad food i eat. it just flows right on through haha
stationary bike warmup
roller and lacross ball work
glute bridge w/iso x10(10s)/4
hip mobility work
seated leg curls 90x10 105x10 120x10 135x10(10p) 150x10(10p) 165x10(10p) 180x10(10p) hammie tightened up real bad on that final set. damn near a looking cramp
leg extensions 90x10 105x10 120x8 135x8 150x8 ds165x10ds 135x8(8p)
adductors 190x15/4
squats x10 135x10 185x10 225x8 275x8 315x8rb 405x8rb
hacks squats platz style 50x10 75x10 100x10
done for the day. good but weird day today. i had an issue with the ham on the last set of leg curls. it was trying to cramp the set prior and with the pressure of just sitting on the seat made it try to lock up. it got hasty tight on the final set and if i would have pushed it would have either tore or locked down completely. same thing with the it band on one of the leg extensions sets. tightened up with a cramp but i adjusted leg position and it was fine again. i figured squats were going to be an epic fail since 2 of my first movements were garbage but they went very well. no issues at all squatting. i tossed the light reverse bands on for my last two sets to keep the pressure off my knees and low back at the bottom and smoked them. all in all a good day in with no complaints. probably should have pushed more fluids before hand this am, would be a wise thing to note.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
when you get to my age with the number of years training and wear and tear and injuries from work. you have to get alittle creative and figure out how to read the old beat up body. i am still trucking and kicking ass every day though and i tell myself i am getting better each day.... thanks guys
done for the day. crappy crappy day with bad timing nasty weather and a dicked up sched across the board. that and my damn pec tightened up again on me with the incline bb. so to say it was a shitty day would be an understatement. had a follow up doc appt that that threw off my whole routine and eating timing. got another one tomorrow so that will hopefully not dick up tomorrow as well. still got a hell of good pump going though and got it all knocked out.
meal 1
5 whole eggs w/light cheese
2 slices ez toast
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
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