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looks like a whole lot on paper but for me it is not to much haha. lower volume and movements and starving. reverse dieting and slowly ramping is not my cup of tea
banded ab wheel x10/4
ind handle sup low rows 27.5x10 35x10 42.5x10 50x10 60x10 70x10
oa sup pull downs w/stretch 27x5x10 35x10 42.5x10 50x10 60x10 70x10 (held last stretch for 20sec)
chest supp machine rows 135x10 150x10 165x10 180x10 195x10 120x10(held the stretch on each rep for 5sec on last set)
machine pull overs 105x10 120x10 135x10 150x10
hs dante pull downs w/stretches 45x10 70x10 90x10 115x10(10sec stretch on last rep)
ng trac machine pull downs 100x10 110x10 120x10 130x10 140x10
hs machine shrugs 90x10 140x10 180x10 230x10
15min stepmill intervals 1-1
5min stepmill steady state
done for the day. up the session just a tad bit and added a band to the ab rollouts. damn if it def didnt make the contraction crazy hard and burn like hell. gym was pretty slammed up because of the holiday so i didnt really add in any new movements but did increase volume and weight a bit. felt pretty good going in and got a pretty damn good pump going. the loaded stretches are still pretty damn painful but it loads the lats and such full of so much more blood. we made a little change to the cardio going to 1min slow and 1 min sprint tempo because my heart rate isnt getting up hardly at all with the 2-1 or during steady state. so i am not burning hardly any cals. was huffing and puffing pretty good on these today peak heart rate was 154 and average was 138. it will prob be back in the 120s again within a week or so at most. did my cardio only on saturday and a impossible waffle challenge that i failed at miserably. we have a bad asses coffee shop that makes a hybrid yeast waffle that is off the hook but not very big. well a buddy of mine told me they had added a challenge. i hadnt been in there in quite a while and had no idea that someone had bought them out and changed the size and recipe on the waffles. so they were both bigger than what i thought and much denser but still tasty. so the challenge was a full bottle of sparkling mineral water a large iced or hot coffee of choice and 26 of their waffles in 40 mins. the waffles alone weigh in at 6lbs. with my epic failure i only managed 15 of them in about 15 mins but when they got in my stomach they expanded like a mother fucker. so i had to gracefully tap out. needless to say for the first time in a long time i was not hungry until about 7pm because they had blown up so much in my stomach. i have beaten a number of challenges that were just as massive but damn that was a huge let down they blew up like that.
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
Saturday Cheat Meal
15 Waffles
Big Boss burger with rib meat cheddar jalepno sausage brisket cheese and burger
large fries
seated machine press w/stretches 150x10 170x10 190x10 210x10
ng machine press 80x10 90x10 100x10 120x10 140x10 160x10 ds150x10ds 120x10ds 100x10ds 90x10ds 80x10
incline db hex press 25x10 35x10 45x10 50x10 55x10 65x10
flat pro grip db fly 20x10 25x10 30x10 35x10/3
incline pro grip db fly 25x10 30x10 35x10 40x10/3
reverse peck deck fly 30x10 45x10 60x10 75x10 90x10 105x10
incline machine press 135x10 150x10 165x10 180x10
straight arm machine fly 10x10 15x10 30x10 35x10 40x10 45x10
v bar press downs 30x10 35x10 42.5x10 50x10 (tricep got angry)
20 min stepmill intervals 1-1
done for the day. not to bad of a session at all today. woke up and back and hip were all fucked up and hurt real bad. did some fascia blasting work on them both and the hip flexor and it feels quite a bit better. it was so bad i contemplated not training today it hurt so bad. recovery tools to the rescue though. did finally get an appointment with my therapy lady since she is finally back to work. only issue i had today was the tricep again. it got real fired up on the last set of press downs and shot into the elbow a bit. so i must have something nasty going on in the entire area. no issues at all training chest or shoulders but direct work was not good at all. so she will have to focus on that and the hip back issues for sure. i am all busted up haha. overall a good session though. the 1-1 intervals are seriously kicking my ass. glad i only have 4 a week now.
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
banded ab wheel x10/4
seated ol leg curls 10x10 20x10 30x10 40x10 50x10 ds40x10ds 30x10ds 20x10ds 10x10
sissy squats x10/5
adductor ss 190x10/5
abductors ss 80x10 90x10 100x10 110x10 120x10
shut it down for the day. hip and hip flexor are extra aggervated today and since i have the therapy session tomorrow i went really really easy. not to mention i didnt want to go in all sore and tight on top of the issues i am already having with it. so not a great session at all but still moved a little blood around. i am hoping i didnt over do it to much on the adductors because getting those worked on when they are fresh is brutal as it is. so not happy with today but hopefully i can get close to being fixed up tomorrow. cardio and therapy only tomorrow
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
banded ab wheel x10/4
oa supp pull downs w/stretch 35x10 42.5x10 50x10 60x10 70x10 50x10(5sec stretch each rep)
mod incline db row 35x10 45x10 50x10 55x10 60x10 65x10 70x10 (little light)
incline db seal row 25x10 30x10 35x10 40x10 45x10 50x10
hs dante stretch pull downs 45x10 70x10 90x10 100x10 110x10 80x10(5sec stretch each rep)
chest supp machine row pg 135x10 150x10 165x10 180x10 195x10 150x10(5sec stretch each rep)
machine pull overs ss 105x10ss 120x10ss 135x10ss 150x10ss
hs shrugs ss ss90x10 ss180x10 ss225x10/2
done for the day. lower back/hip is still messed up. seems like it is going to take forever to get fixed but not as bad as it was before my first treatment session. i am still protecting it and trying to not irritate it more. that's why i went easy on the mod db rows but still got good engagement. got a good amount of volume in and strength was really good. moved up a bit on a couple of movements. pump was quick and pretty nasty. all in all a good session. weekend was off for me since it was the mrs birthday. so it was a cheese cake factory cheat. so i had the fried mac and cheese burger and fries with loaded steak nachos. also had a sticky bun from cinnabon and some bday cake. so not to crazy but good quality food.
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
cheats saturday
fried mac and cheese burger
fries
bday cake and sticky bun
hs incline press 45x10 70x10 90x10 115x10 45x44
flat db hex press 25x10 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10
flat db pro fly 20x10 25x10 30x10 35x10 40x10/2 (10sec weighted stretch)
reverse pec deck fly 70x10 80x10 90x10 100x10 110x10 120x10
upright row wide ss 45x10ss 65x10ss 85x10ss
upright row close ss ss45x10 ss65x10 ss85x10
cable crossover high to low 4sets 10
done for the day. back/hip still jacked up but no issues with training today other than picking up bar for uprights. might have should have done a machine lat or seated db lat but wanted to switch up lat move today. tricep did get a little finiky with pressing but after it tightened a little warming up it wasnt an issue anymore. i was paying close attention to it since she told me if i push it to hard it will rupture. so easy does it but still trying to make progress at the same time. hell it got tight when i was doing back on monday so i had to do the same thing. trained with my partner today who is also progressing back into hard and heavy training with me so a pretty good session. did pull back a little on volume for the tricep though. excellent pump as has been the case since coming out of prep.
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
done for the day. shut it down early on this session due to hip and partner going down on me. hip was tightened up pretty good so i didnt push it like the therapy lady told me. so when he went down i just went ahead and called it a day. starting with the prowler work wasnt the best idea on the planet. legs were so full of blood that they would barely bend. so we went ahead and did adductors second and it was still a challenge to open and close legs with so much blood in there. moving blood around was the goal and damn if we didnt accomplish that with a quickness. back and hip actually felt quite a bit better post training but no where even close to 100%. good session even though it was very short.
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
banded ab wheel x10/4
one arm supp pull downs 25x10 40x10 55x10 60x10/3
mod incline db rows 40x10 50x10 60x10 70x10 80x10 90x10
incline db seal rows 25x10 30x10 35x10 40x10 45x10 50x10
cable pull overs 6sets of 10
farmer's walks 180x30yards/4
done for the day. back was feeling great and had a great session up to the last set of farmer's walks. yep tightened up and back crippled again. i should have shut it down when my glutes started to tight up up high by my hips. so it was def making both of my hips angry but no i had to keep on trucking along. still got a good session in and started up my off season and cycle. sucks going in banged up but hopefully with the added supps and therapy work it will iron out much quicker. bloods are money right now so no point in keeping off the gas for long. so hopefully by next week i can be wide open training and killing it. hell i will do everything seated if need be haha. it time to fire up and start to refine and add to the areas in need a little work.
supp additions
900 test c
600 eq
300 npp
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
banded ab wheel x10/4
one arm supp pull downs 25x10 40x10 55x10 60x10/3
mod incline db rows 40x10 50x10 60x10 70x10 80x10 90x10
incline db seal rows 25x10 30x10 35x10 40x10 45x10 50x10
cable pull overs 6sets of 10
farmer's walks 180x30yards/4
done for the day. back was feeling great and had a great session up to the last set of farmer's walks. yep tightened up and back crippled again. i should have shut it down when my glutes started to tight up up high by my hips. so it was def making both of my hips angry but no i had to keep on trucking along. still got a good session in and started up my off season and cycle. sucks going in banged up but hopefully with the added supps and therapy work it will iron out much quicker. bloods are money right now so no point in keeping off the gas for long. so hopefully by next week i can be wide open training and killing it. hell i will do everything seated if need be haha. it time to fire up and start to refine and add to the areas in need a little work.
supp additions
900 test c
600 eq
300 npp
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
Man great work out G
I love incline rows especially with hammer grip.
I have to look into farmer walks.
leg extensions ss 60x20ss 80x20ss 100x20ss 120x20ss 140x20ss 160x20ss
seated leg curls ss 60x20 ss80x20 ss100x20 ss120x20 ss140x10 ss160x10
adductors 100x10 120x10 140x10 160x10
leg press 100x20 200x20 300x20 400x20 500x20 600x20 690x20
hacks 90x10 180x10 270x10 360x10
waling lunges w/chain ss 30x30yardsds bw x30 yards
done for the day. had graston work done yesterday so i had to keep reminding myself to pull back. lower body and back are tore up pretty bad from yesterday and were pretty sore going in. so i was supposed to go in and push blood to flush out everything real good. well i went a tad bit harder than i had in my mind and moved more weight probably than i should have. hopefully i dont pay for it later on. i pulled the ab work out for the day because she really worked my hips and lower back hard. all in all a hell of a pump and a pretty good session considering how bad she worked me over.
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
banded ab wheel
standing cable crunch w/vac 35x15 42.5x10/3
db hammers 15x10 20x10 25x10 30x10 35x10 40x10
bb reverse curls 20x10 30x10 40x10 50x10 70x10/2
bb curls 20x10 30x10 40x10 50x10 70x10/2
incline db curls 20x10 25x10/3
ind handle press downs 20x10 25x10 30x10 35x10 42.5x10 50x10 57x5x10 65x10 72.5x10
oa db french press 25x10 30x10 35x10 40x10
pro db kick backs 20x10/4
jm press 50x10 60x10 70x10 80x10
done for the day. partner had some stuff going on during training time so i rolled solo to my normal gym. actually was pretty empty which was a plus. i put a lot of focus on the brachs today and started off with my elbow sleeve on which only lasted about 4 sets and i had to pull it off from the pump. actually ran pretty strong on the bicep portion today but elbows started to tighten up a bit so i didnt get silly. rolled into triceps with the goal of moving up on the press downs without tearing anything and did so. funny press downs is the one that fires up the knot but i can do over head extension and skullies that put a hell of a stretch on it and have no issue at all. same with the jm press but since i was solo i didnt get to heavy on those either. difficult but not stupid. all in all a pretty good session though and getting better. back and hip not so much but everything else is pretty good.
meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
Cheat Meal (Saturday)
chicken biscuit
sicilian meat pizza about 5 squares
couple scoones and cookies
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