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done for the day. felt pretty good going in today even though hips were a tad bit tight. now first two movements went nice a quick. fuck head power lifter in the one squat rack and old dude in the other. so i added in some adductors to stay warm. still had to wait for about 20 mins, so i did cool down. once again it was supposed to be a heavy day and i had to pull the plug at 4 plates just to be safe even though it went very smooth and pretty light. knees did get a little tender but by the top set they were good to go. over all a great session with no bad issues.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1/3 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
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins
done for the day. very nice strong day. got a great pump and had absolutely zero issues. i was actually surprised at how great everything felt. also kept a really good pace going and even though it looks like a ton on paper, i was able to blast through it really quick. i also added in stretches again post cardio for recovery. good stuff and great session
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1/3 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
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins
handbike warmup
toe press machine 150x8 170x8 190x8 210x8 230x8 250x8
ab wheel roll outs x10/3
reverse pec deck fly 75x30 90x20 105x10 120x10
db lats 20x10 25x10 30x10 35x10 30x10/2
bb front raise 20x12 30x12 40x12/2
jacobs ladder 5min for 3 rounds
done for the day. nice short and to the point session today. no fancy stuff or intensity techniques today. shoulders mainly my no shoulder shoulder is a little beat up but i got through it. so much so that i went up to 35 for lats and it was to much so i came back down. cardio got dicked up also because of an inconsiderate waste of space lady being on the stair master for what i would figure is over an hour of wasting time. so i opted to do the ladder in 5 min stints. bigger kick in the nuts than normal and stupid leg and calf pump from that damn thing. still got it done though.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1/3 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
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins
Brother it is so good to see you still hammering away. I am currently lying in a hospital bed. After what the Dr's say a slight heartattack. Which the easiest way for me to describe is i have all the symptoms elevated enzymes and all of that but fortunately no heart damage. I have not gave up the goal is to get better and back on stage. Just taking quite the detour. Lmao. Keep grinding brother. I still follow along and look forward to your deserved success
dont knock it till you try it. great to warmup up the upper body especially the shoulders and shoulder girdle. thing is brutal when the resistance is cranked up
Brother it is so good to see you still hammering away. I am currently lying in a hospital bed. After what the Dr's say a slight heartattack. Which the easiest way for me to describe is i have all the symptoms elevated enzymes and all of that but fortunately no heart damage. I have not gave up the goal is to get better and back on stage. Just taking quite the detour. Lmao. Keep grinding brother. I still follow along and look forward to your deserved success
Sent from my SM-S975L using Tapatalk
damn man, i was wondering where you had been. that is terrible. hopefully you have a complete and speedy recovery
damn man, i was wondering where you had been. that is terrible. hopefully you have a complete and speedy recovery
Thanks man. I'm having a heart cath this morning and if needed stint put in. Was pretty down about it until the surgeon talked to me last night. And explained to me. That procedure goes well I will truly be 100% again. I asked 500 lb squats for 10 reps again. He smiled and said 505. God I hope he's right.
standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
glute bridge w/iso x10(10s)/4
standing leg curl 10x10 20x10 25x10 35x10 35x10 50x10 75x10/2 ds75x10(10s)/ds 50x10(10s)ds 25x10(10s)
adductors ss 190x12/4ss
reverse hypers ss ss x10/4
squats x15 135x10 185x10 225x20/4
12 min step mill intervals 2-1
done for the day. had a very time pressed session yesterday morning. i had a doc appt and a bunch of running around to do, so my session was very very compressed. so i was absolutely balls to the wall. my damn hips where tight as hell going into the squats and stayed that way for the duration. great pump throughout the leg but damn if the hips and lower back didnt take a beating. so much so that i almost dropped the cardio all together. i couldnt do that so i suffered with a hell of a lower back pump and painful hips. i will say that my endurance is excellent and i went from set to set with only about 60sec rest and straight into cardio after. i am also having some gut issues more than normal the last couple of days. i may have a bug going on since i have had no change to my eating. keeping an eye on that garbage
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1/3 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
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins
Thanks man. I'm having a heart cath this morning and if needed stint put in. Was pretty down about it until the surgeon talked to me last night. And explained to me. That procedure goes well I will truly be 100% again. I asked 500 lb squats for 10 reps again. He smiled and said 505. God I hope he's right.
Sent from my SM-S975L using Tapatalk
well that's great news man. i have a power lifter buddy of mine that i have known for close to 20 years. he has congestive heart failure diabetees and a ton of other health issues. dude is and has been pushing numbers for as long as i have known him. probably could be much better if he didnt eat fried chicken and drink like a fish but he is still rocking. you got this man
well that's great news man. i have a power lifter buddy of mine that i have known for close to 20 years. he has congestive heart failure diabetees and a ton of other health issues. dude is and has been pushing numbers for as long as i have known him. probably could be much better if he didnt eat fried chicken and drink like a fish but he is still rocking. you got this man
Thank you brother. You have no idea how much that info helps. Cause I know no one in these shoes. The guys I do know local I feel like they have been trying to influence me away from the bodybuilding lifestyle. Cause they care. But I'm simply not done yet. It is still what I think about as soon as I wake and last thing I think about when falling asleep. Thanks brother.
Thank you brother. You have no idea how much that info helps. Cause I know no one in these shoes. The guys I do know local I feel like they have been trying to influence me away from the bodybuilding lifestyle. Cause they care. But I'm simply not done yet. It is still what I think about as soon as I wake and last thing I think about when falling asleep. Thanks brother.
Sent from my SM-S975L using Tapatalk
from a bodybuilders aspect. another old dude i know that i see from time to time named roger. old roger was a big time bodybuilder in the 80s and early 90s. he is still in the game now. i ran into him after not seeing him for about a month and he says man i just had a heart attack while i was back there on the elipitcal. crazy ass hole drove himself to the er. anyway long story short, he was back in there full swing in 30 days without missing a beat. now mind you he said the reason he had his was he had let his cholesterol numbers get scary high, cardio go down and was eating a ton of sugar. so he knew he was getting out of hand. doc said no damage put in the stint and added in some meds. he is tearing it up like a rock star now and shooting to get into some masters stuff in the future. so i do know that it can be done. just have to be a lot more cautious in that trek now
from a bodybuilders aspect. another old dude i know that i see from time to time named roger. old roger was a big time bodybuilder in the 80s and early 90s. he is still in the game now. i ran into him after not seeing him for about a month and he says man i just had a heart attack while i was back there on the elipitcal. crazy ass hole drove himself to the er. anyway long story short, he was back in there full swing in 30 days without missing a beat. now mind you he said the reason he had his was he had let his cholesterol numbers get scary high, cardio go down and was eating a ton of sugar. so he knew he was getting out of hand. doc said no damage put in the stint and added in some meds. he is tearing it up like a rock star now and shooting to get into some masters stuff in the future. so i do know that it can be done. just have to be a lot more cautious in that trek now
incline sit ups x10/4
hand bike warmup
activation exercises ss 4rounds ss
one arm sup pull downs ss ss20x10 30x10 40x10 50x10 add band 50x10 60x10 70x10 80x10
meadows row 25x10 50x10 75x10 100x10 125x10/2 100x10/2 75x10 50x10
rack pull (mid shin)ss 135x5 185x5 225x5 ss 315x5/4ss
pull ups ss ss x8/4
db pull overs 50x15/3
db curls 15x10 20x10 25x10 30x10 35x10
db hammers 25x12 30x12 35x12 40x12
18 min step mill intervals 2-1
done for the day. way way to long of a session today. ran into a couple guys that i hadnt seen in quite a while, so chatting took up more time than i would have liked. did get in some pretty nasty heavy work and was able to hold a pump for the duration of the session though. actually really happy with how well it went considering. gut issue seems to be back in check as well.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1/3 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
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins
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