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Well done brother.
Good cheat meal, high cals and not too dirty. [emoji1306]
Sent from my iPhone using Tapatalk
the family has been able to have left overs. so i figured i would indulge myself again. i wish i could figure out a magic way to fit ham and sweet potato casserole into my daily lineup. i would never be miserable dieting for the rest of my life haha
18min stepmill intervals 2-1
activation exercises 4 rounds ss
one arm machine rows ss80x8 ss100x8 ss120x8 ss140x8 160x8 180x8/3
t bar rows x15 45x15 90x15 135x12/4
prone shrugs 90x12/4
Tri Sets
cable pull overs ts 100x10/4ss
one arm sup pull downs ts ts60x8/4ts
plate shrugs ts ts45x20/4
5 min jacob's ladder
done for the day. fired it back up with a ton of volume and killing it. everything felt really good and strong. got a really good pump going straight out but did run into a couple people that i hadnt seen in a while. so had to catch up a bit and cooled down a tad but no issues there at all. no stress on lower back and ended it with the ladder again. got some foods back in, so the growth/lean growth will go for about 4-5 wks more before going nasty again.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
stationary bike warmup
standing cable crunch w/vac 70x10/4
rumble roller work
glute bridge w/iso x10/4
reverse hypers x10/3
seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12 165x12 ds195x12ds 150x8ds 135x8
dead stop leg press 200x8 300x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 ds940x8 760x8ds 400x41
bulgarian split squat of death (8sec iso each drop) 65x8ds 45x8ds 25x8ds x8
leg extensions 3 up sets of 8 4th was a triple drop set of 8 with 5 sec contractions
18 min step mill intervals 2-1
done for the day. nasty session today. moved some pretty good weight around and the pace was outstanding. i did add in some additional warmup stuff in to make sure i was really warm and prepped for the training today. i tweaked my knee a little bit in bed turning over in my sleep. that's pretty funny but it was really tight and sketchy which i figured would be an issue. it wasnt though, it stayed pretty tight but no real pain at all. back was also a little sore so i put in some stuff to loosen it up also. the guys that trained with me, were absolutely destroyed haha.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
handbike warmup
18 min step mill intervals 2-1
activation exercises ss 4 rounds ss
flat db press ss ss25x8 ss35x8 ss55x8 ss70x8 85x8 ds100x8ds 80x11ds 60x11
incline bb press rp 155x8 185x5 205x8 225x8
bb bench press 135x8 185x8 205x8 225x8
cable cross overs 3sets of 15
reverse pec deck rp 75x15/4
bb front raise 30x12/3
db lats 20x8/4
calf raise 280x 1 minute non stop
done for the day. started off with the idea of doing cardio last like i am supposed to. not happening with the crowd in there, so instead of wasting time i threw the cardio in first. i am pretty sure even though it warmed me up nicely it did have an impact on my strength today. everything i did today was pause with strong contractions so that also drove the weights down as well. all in all a really good day in the books with a ton of volume.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
18min step mill intervals 2-1
standing leg curls 10x10 20x10 25x4 50x4 60x4/8 (4 rep per leg back and forth for 8 sets, no rest)
lying leg curls 50x8 60x8 70x8 80x8/8 (rest no longer than 30sec and i averaged about 15sec)
seated leg curls 25x8 50x8 70x8/8 (same here)
db stiff leg 65x8/8 (same here)
incline sit ups x10/2 (cramped up)
leg extensions 70x8 85x8 100x8/8 (same tempo here)
done for the day. did something a little different here today. really push the tempo hard. goal is 8 sets of 8 with around 40-50% of your max with no more than 30 sec rest between sets. you want to go as fast as possible though. the pump pain and huffing is insane. one hell of a nasty session and cardio first probably was not the best choice. abs tried to lock up going into my 3d set so i had to shut them down. all in all a great day with no issues at all.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
18 min step mill intervals 2-1
db curls 3 warmups of 10 6sets 10
rope press downs 3 warm ups of 10 6 sets of 10
reverse bb curls 4 sets of 12
one arm over head db extensions 4 sets of 10
incline db curls 4 sets of 6 3 sec neg
db skullies 4 sets of 8
done for the day. cardio wasnt on the lineup for today but as has been the tune at the gym all week it was slammed. so instead of sitting around waiting i went ahead and added a little cardio in. i also bs around with one of my old bosses for a bit after to let it clear out a little more. hadnt seen him in over a year so no harm on that one. once i got going i got it knocked out really quick. got a pretty good pump going and pushed the pace quick. i think incline db curls are going to have to come out of the lineup for good. it makes the spot i injured way back tighten up quite a bit and pull. so i may take them out entirely just to be safe. got some new additions to the meal setup this week. a little more fruit going into the lineup starting tomorrow
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
a1 pepercorn burger
2 orders of fries
cake and a little egg nog ice cream
hand bike warmup
activation exercises 4 rounds ss
db press ss25x10 ss45x10 ss65x10 ss85x8 100x8 ds115x8ds 75x11ds 55x12
decline bb press 185x6 225x6 235x6 245x6 255x6
machine flys w/mid point iso 90x10 120x10/2
18 min step mill intervals 2-1
done for the day. a little bit of an short session in today. the mrs had an appt and it was pretty crowded, so i dropped shoulders off and will hammer them solo this week. pretty good session, with some pretty good weight. no issues until i got up to the machine flys and had my good bicep tighten up a tad bit at 150 so i dropped the weight and re did the set again. no pain or injury it just tightened up and i knew not to push it. everything else was good and smooth. pace was pretty nasty as well.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries
stationary bike warmup
rumble roller work
glute bridge w/iso x10/4
reverse hypers x10/4
hatfield squats x10 155x10 205x10 245x10 265x8/8 (no more than 30sec rest between sets)
bulgarian split squats x8/8 (no rest from leg to let)
leg extensions 125x8/8
single leg lying leg curls 20x8 30x8 40x8 50x8 60x8 50x8/8
abductors 80x8/8
adductors 150x8/8
18 min step mill intervals 2-1
done for the day. holy sweet baby jesus this was a brutal nasty workout. very very painful pumps and burning lungs. the rest periods i pushed really hard and tried to stay as far away from the 30 sec mark as much as possible. the hatfields aggervated my lower back a little bit but i think that was all from pump and fatigue about 5-6 sets into them. excellent workout and a great add in when pressed for time or wanting to change things up a bit. going to give shoulders a go with this next. probably not going to be able to walk for a few days
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries
I had to google the “Hatfield” squats. I’ve only seen one person at my gym do those. He’s a power lifter, but when I asked about them he said it’s better with a SSB. He explained to me that it helps his form. I never thought to ask what it’s called.
I had to google the “Hatfield” squats. I’ve only seen one person at my gym do those. He’s a power lifter, but when I asked about them he said it’s better with a SSB. He explained to me that it helps his form. I never thought to ask what it’s called.
Sent from my iPhone using Tapatalk
yessir. i did them with the ssb also the traditional way. they are interesting for sure
handbike warmup
cage press x8 95x8 105x8 115x8 135x8/8(less than 30sec between sets)
machine lats 30x8/8 (same)
20 sec banded iso x8 (same)
reverse peck deck fly 75x8/8 (same)
18 min step mill intervals 2-1
done for the day. super fast session today. just like the leg one the pumps are brutal painful and come on very quick. i am liking this setup a lot. very time effective and i am def not beating the hell out of my joints to bad.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
100g rasberries
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