yesterday
cardio/push/abs
20min stepmill lss level 8 (fasted)
incline db press 25x20 45x15 50x10 65x8 80x8 55x10
incline db fly 20x10 30x10 35x10/2
incline machine press 45x8 70x8 90x8/2
db lat raise 15x10 20x10 25x10/2
cable face pulls 42.5x10 50x10 57.5x10/2
cable press downs 57.5x10 72.5x10 80x10 95x10
oa overhead db extensions 25x10 30x10/2
machine crunches 90x10/4
done for the day. finally cranked out 8 reps on incline db press with no pain or issues. the last rep was a tad iffy but i got it completely. as sad of a fact it is one with strength being way down post prep as well as never getting back to a full 100% after the neck crap, hitting 80s clean is a big jump finally. i big drop from what i was doing a few years ago but i will get that shit back. tricep strength is also coming up fast as well. those are the two big ones that i have lost the most off of. no issues at all today with the session and it was pretty smooth. been trying to start sessions off with the machine press but every time their is always someone on their messing around and taking their time. so i just rotate stuff around since i am not program locked in. all in all a good session in the books.
meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette
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yesterday
cardio/legs/abs
20min stepmill lss level 8 (fasted)
seated leg curls 70x20 85x15 100x10 115x10 130x10 145x10
adductors 90x10 110x10 130x10 150x10
bear squat 90x15 180x10 270x8 360x8
leg press 90x10 180x10 270x10 360x10 450x10
plank 30sec/4
machine crunches 90x10/4
done for the day. nothing crazy to note today. only hope i have is that my legs dont get wrecked like they were last week. the finally healed up for this session but they were still sore on sunday which is crazy. session went pretty well and everything felt pretty good. feel strong and got a great pump going but again i wasnt trying to break my own ass off. still on the backside of reversing out and havent went full blown into off season programming just yet. i look to be fired up wide open and pushing hard next week. that's the plan right now. still doing fasted cardio out of ease not so much out of need. been training after the mrs gets off of work and it just works out better that way. all in all a good day in the books.
meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
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Tuesday
cardio/push
20min stepmill lss level 8 (fasted)
incline db press 25x20 35x15 45x8 55x8 65x8 75x7
incline db flyes 25x10 35x10 40x10 45x10
incline machine press (cybex) 45x8 70x8 80x8 90x7
db lats 10x10 15x10 20x10 25x10
rear db lats 10x10 15x10 20x10 25x10
tricep press downs 50x10 65x10 72.5x10 80x10
oa overhead db extensions 25x10 30x10/2
done for the day. super frustrating that my push numbers are so pathetic. good news is the shoulder isnt messing with me all that much at all and strength on that side isnt failing off now but i am weak as all hell. i realize i have dealt with the issue for a couple of years off and on now but come on. going from pressing 120-150 for reps down to failing at 75 is terrible. joints dont hurt and no injury issues but still. going to put a lot of focus on this during the offseason. it is a serious teeter tooter for me to push it at the same time trying to keep from messing it up again. i do know that i can not do the hs incline press point blank period. that's what set me back last year, so i will avoid that pos like the plague. triceps and shoulders are getting stronger but chest is lagging behind atm. i do need to note that my legs are freaking wrecked big time. knee was a bit tender the day of and the day after from that hack squat machine but holy crap my quads have not been this sore in a long as time. they are buckling and tender to touch haha. had to pull cardio out yesterday because they hurt so bad. other than the doms everything is pretty good so far this week. i told the mrs when we fire up normal programing it is going to be brutal because of the structure and not being able to push left or right.
meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
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yesterday
cardio/legs/abs
20min stepmill lss level 8
seated leg curls 70x20 85x20 100x10 115x10 130x10 145x8(forced 2 extra like a momo)
adductors 100x10 110x10 120x10 130x10
hacks 45x15 90x10 180x10 270x10 360x10/2
leg press 90x10 180x10 270x10 360x10 450x10
planks 30sec/4
machine crunch 90x10/4
done for the day. still easing back in to 100% pushing harder each week and each session trying not to wreck anything. also slowly increasing food as well but did have to jump it a bit more this week because i dropped weight even decreasing cardio. side note that is not funny. we traveled down to ga for a ball game week before last which is well over a 10 hour drive for us. so when i travel i tend to not drink much water on the road only diet soda and coffee because if not i am stopping to piss every 15 mins. well even more
on my part from being tired as all hell i didnt hydrate at the hotel either and then sat in the heat for the game and drove back the same night. again no water intake except for about a gal on the way up and i didnt piss much at all and it was as dark as leather and burned like hell fire. no biggie have had that issue not drinking enough with tren and post cardio it happens from being dehydrated. hydrated my ass off all day sunday and by monday morning it still burned like hell fire every time i took a leak and i almost pissed my pants about 10x. so i figured damn it i have a uti. get a doc appt to get some antibiotics to fix it so it doesnt destroy my kidneys. doc says well i dont think you have a uti because your pee looks good and clear. i said for real she said yeah it looks great and i said well did you test it and she said no but i dont think its a uti but i will send it in for testing. then i got the sti lecture and questions to which i responded doc if i thought for a moment that i had a std i didnt call it the sti on purpose i would have told you in the begining hey i have been having unprotected sex with women other than my wife and saved the time but i have not. she said ok but again i dont think its a uti. got my labs back in my patient portal and of course she did the std testing (fucking *****) and all the other stuff. guess what? i have a fucking uti like i told her ass. i had already looked at all the symptoms and the only one that made you have to piss immediately with no warning at all was a damn uti like i said and pointed out to her, i have almost pissed my pants about 10x since monday. antibiotics in and now after i have to fix my guts back but no other way to fix it.
training day yesterday was good. felt strong and everything went pretty smooth. i did try a new hack squat machine that doesnt allow you to go to full depth which i hate but it did make my knees a little angry. i wont be hitting that machine again since my knees hurt more and more as the day went on. so i guess that machine is not friendly at all to my frame. got tons of other squat variations at my gyms so no worries on that one. all in all a good session in the books. no travel last week and none this week but i have to get ready for 2 more trips to ga over the next 2 weeks. going to suck ass but i get to go see a buddy i had in my instructor cadre way way back in the day that i havent seen for prob 15 years. we used to be tight and hunt train and shoot together all the time. he went to a different unit when we pcs and we were always on different rotations so this is going to be the first time we have a chance to get together again. pretty cool i saw another instructor buddy of mine a few months ago as well and one of our old bosses for dinner.
meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette
current cycle setup in detox reverse diet plan
25mg super sus ed (ph)
10mg mast p ed (ph)
mots c 5mg eod
tesa 2mg ed
slu pp 5mg ed
ghkcu 2mg ed
reta 250mcg eod
wolverine blend ed zz0.7ls3asrga9rzzLeave a comment:
-
yesterday
cardio/legs/abs
20min stepmill lss level 8
seated leg curls 70x20 85x20 100x10 115x10 130x10 145x8(forced 2 extra like a momo)
adductors 100x10 110x10 120x10 130x10
hacks 45x15 90x10 180x10 270x10 360x10/2
leg press 90x10 180x10 270x10 360x10 450x10
planks 30sec/4
machine crunch 90x10/4
done for the day. still easing back in to 100% pushing harder each week and each session trying not to wreck anything. also slowly increasing food as well but did have to jump it a bit more this week because i dropped weight even decreasing cardio. side note that is not funny. we traveled down to ga for a ball game week before last which is well over a 10 hour drive for us. so when i travel i tend to not drink much water on the road only diet soda and coffee because if not i am stopping to piss every 15 mins. well even more on my part from being tired as all hell i didnt hydrate at the hotel either and then sat in the heat for the game and drove back the same night. again no water intake except for about a gal on the way up and i didnt piss much at all and it was as dark as leather and burned like hell fire. no biggie have had that issue not drinking enough with tren and post cardio it happens from being dehydrated. hydrated my ass off all day sunday and by monday morning it still burned like hell fire every time i took a leak and i almost pissed my pants about 10x. so i figured damn it i have a uti. get a doc appt to get some antibiotics to fix it so it doesnt destroy my kidneys. doc says well i dont think you have a uti because your pee looks good and clear. i said for real she said yeah it looks great and i said well did you test it and she said no but i dont think its a uti but i will send it in for testing. then i got the sti lecture and questions to which i responded doc if i thought for a moment that i had a std i didnt call it the sti on purpose i would have told you in the begining hey i have been having unprotected sex with women other than my wife and saved the time but i have not. she said ok but again i dont think its a uti. got my labs back in my patient portal and of course she did the std testing (fucking *****) and all the other stuff. guess what? i have a fucking uti like i told her ass. i had already looked at all the symptoms and the only one that made you have to piss immediately with no warning at all was a damn uti like i said and pointed out to her, i have almost pissed my pants about 10x since monday. antibiotics in and now after i have to fix my guts back but no other way to fix it.
training day yesterday was good. felt strong and everything went pretty smooth. i did try a new hack squat machine that doesnt allow you to go to full depth which i hate but it did make my knees a little angry. i wont be hitting that machine again since my knees hurt more and more as the day went on. so i guess that machine is not friendly at all to my frame. got tons of other squat variations at my gyms so no worries on that one. all in all a good session in the books. no travel last week and none this week but i have to get ready for 2 more trips to ga over the next 2 weeks. going to suck ass but i get to go see a buddy i had in my instructor cadre way way back in the day that i havent seen for prob 15 years. we used to be tight and hunt train and shoot together all the time. he went to a different unit when we pcs and we were always on different rotations so this is going to be the first time we have a chance to get together again. pretty cool i saw another instructor buddy of mine a few months ago as well and one of our old bosses for dinner.
meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette
current cycle setup in detox reverse diet plan
25mg super sus ed (ph)
10mg mast p ed (ph)
mots c 5mg eod
tesa 2mg ed
slu pp 5mg ed
ghkcu 2mg ed
reta 250mcg eod
wolverine blend ed zz0.2eg9wz5vgtczzLeave a comment:
-
yesterday
pull/cardio
bent over db rows 25x15 35x10 45x10 50x10
machine pulldowns 115x10/4
one arm db rows 50x10/4
db pullovers 50x10/4
bb curls 40x10 50x10 60x10 70x10
prone curls 15x10/4
30min stepmill level 8 (post)
done for the day. going into week two of reverse/healing/recovery phase. so obviously training is pretty easy and cardio is as well. next week i should be back wide open again on training though and back to at least 4 days a week of training with prob 4 or 5 days of cardio as well. no real complaints going on right now other than still a little tired but not crazy ran down, just not fully bounced back just yet. so far sleep has improved a boat load and over all rest in general is better. appetite is still insanely high but with the reta it shuts off the food noise and once i eat i am not that bad starving anymore but it does come back pretty quick. i am using less than 1mg a week in the back ground so i know it isnt doing a boat load for appetite but all the other good things in the back ground. all in all a good session. got to do some some out of town stuff tomorrow so my off day will shift but then again i am only training 3 days a week. so i have plenty of wiggle room to play around with. hell even the 4 days a week gives some good wiggle room as well in the off season.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
200g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
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yesterday
pull/cardio
wide grip pulldowns 105x10/4
bent over db rows 25x10 35x10 45x10 50x10
one arm db rows 50x10/4
db pullovers 50x10/4
db curls 15x10 20x10 25x10 30x10
prone db curls 10x10 15x10/3 (these give a hell of a stretch)
20min stepmill lss level 8 (post)
done for the day. obviously i am still in the semi deload post show block this week. no abs and no legs for 2 weeks mainly just moving blood around and freshening up the joints. basically i am letting everything rehydrate heal and recover. i was sore as all hell last week post show and really beaten up. now it's not as bad and the pumps are through the roof. i am huffing and puffing quite a bit since i pulled out slu and 501516 which sucks but my heart rate is still sitting pretty good. i am dropping back into the 40s at night. only ended up running clen for about 2 weeks but it had an impact on my heart rate which is expected. i am slowly reverse dieting out right now as well and put reta back in super low micro dosed. only put on about 5lbs post show which is excellent and still in great shape. sleep has also improved substantially as well. once i am all healthy and healed up i will go wide open into the off season. i will say this and i have to stay super disciplined now but my appetite is sky freaking high. i am waking up starving and i am hungry even after eating. so the metabolism even without labs i am pretty sure is healthy as all hell. pretty happy with how things are moving along right now. all in all a good day in the books with no real complaints going on other than starving to death haha.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
200g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette​Leave a comment:
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yesterday
pull/cardio
wide grip pulldowns 105x10/4
bent over db rows 25x10 35x10 45x10 50x10
one arm db rows 50x10/4
db pullovers 50x10/4
db curls 15x10 20x10 25x10 30x10
prone db curls 10x10 15x10/3 (these give a hell of a stretch)
20min stepmill lss level 8 (post)
done for the day. obviously i am still in the semi deload post show block this week. no abs and no legs for 2 weeks mainly just moving blood around and freshening up the joints. basically i am letting everything rehydrate heal and recover. i was sore as all hell last week post show and really beaten up. now it's not as bad and the pumps are through the roof. i am huffing and puffing quite a bit since i pulled out slu and 501516 which sucks but my heart rate is still sitting pretty good. i am dropping back into the 40s at night. only ended up running clen for about 2 weeks but it had an impact on my heart rate which is expected. i am slowly reverse dieting out right now as well and put reta back in super low micro dosed. only put on about 5lbs post show which is excellent and still in great shape. sleep has also improved substantially as well. once i am all healthy and healed up i will go wide open into the off season. i will say this and i have to stay super disciplined now but my appetite is sky freaking high. i am waking up starving and i am hungry even after eating. so the metabolism even without labs i am pretty sure is healthy as all hell. pretty happy with how things are moving along right now. all in all a good day in the books with no real complaints going on other than starving to death haha.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
200g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
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yesterday (post show)
pull/cardio
wide grip pulldowns 80x10 90x10 100x10 110x10
bent over db rows 25x10 35x10 45x10 50x10
db pullovers 25x10 35x10 45x10 50x10
db curls 15x10 20x10 25x10 30x10
incline db curls 20x10/4
20min stepmill lss level 7 (post)
done for the day. show is done and over with i won my open class and got second in masters. i have to say and i say this since i havent done a local level show in a long time and i have competed in multiple different states. this was the most miserable bs experience in a show that i have ever had. i have done shows that were ran shitty as could be and that wasnt the case with this one. the npc officials were rude, hateful and unprofessional and it probably cost me the overall in the open because i wasnt taking any shit from someone that barely spoke english and talked to me like a piece of trash. not happening and not because i was trenned out tired hungry and pissed off. let's start with prejudging. i only did 2 classes because all i needed to do was qual for next year and i wanted to save some money, so i only did two. so lining us up they had it all fucked up but that's no biggie it happens tons of people and it is like herding cats. so i give a pass on that one.. anyway so i finish my classes and start to walk back and get dressed to leave until finals. i have this female npc official in the shittiest english ever grab me by the arm and ask me where the fuck i am going. i tell her hey i am done as she says no your not and i am not hunting you down so you dont get d'qed. ma'am i have done my classes already, so again she starts cussing at me blah blah. so, as calmly as possible i told her again i only did 2 classes in the one show and she is still going at me. so i stop her and said mother fucker what part of i only did 2 classes and i am down do you not fucking understand? she kind of looked at me weird and taken back that i spoke to her that way, she didnt say anything. i said again ma'am, i dont know who you think you are cussing at or talking to but again i have completed my prejudging for the morning and i am going to eat. so in broken english she said oh ok i am sorry. to which i said dont be sorry but you need to learn how to talk to grown ass adults with respect. fast forward to finals. i am a stickler for being early and not rushing so the mrs and i get back to the venue about an hour early to get a good parking spot and chill and watch my son's football team play online. this same fucker comes up and says you have to move you cant park here because we are having vendors and emergency vehicles that are parking in this area. this wouldnt be an issue normally but i have handicap plates and i was parked in one of the only 3 spaces in the area. so i calmly explain to her the law and not being able to prevent or block handicap accesssable parking. again in broken english she says she didnt care and their was plenty of parking available. so i held my temper as best possible and moved. honestly i dont think she understood english to well but nonetheless that's not a good excuse to me to treat people like shit. unfortunately for me she was on the judging panel and i lost the overall to someone that i had beaten before in other shows but amazingly i lost to his punk ass this time. i actually had competitors and people from the crowd come up to me and ask wtf was that shit? you won and blew him out of the water etc... nope i showed my ass because i got disrespected by some ass hole. then let's add a little salt on the wound after the loss, i get my awards. cool medal on the front but on the back no plackard or makrings it has painters tape with the placing penned onto the tap. i was furious but as my wife kept reminding me, you got your qual and that's all we came for.
i will say i was about 85-90% for this show after losing close to 3 weeks due to miss timing. so with the condensed timeline i still nailed it down pretty good even pushing up until 2 days out. cant really complain about that one because i did come out much better than i thought.
now we go into reversing out, healing up, getting healthy with some different pep protocols and more of a deload and pulling back on cardio. i will go into the offseason here in about 6-8 weeks depending on labs and such. i will note that i am sore as all freaking hell esp my abs low back groin and hamstrings. the doms i got is nasty and surprising esp as hard as i trained them will note what i am doing in a few days when i get everything in and fired up. training will be 3 days a week and 4 days of cardio for now at about 70-80%
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
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yesterday
peak week
3 rounds posing after each meal and a 5min walk.
done for the day. more of a relaxing day today with me just eating and then taking a walk followed by 3 good full rounds of posing each meal. did my walks on the last two meals but didnt pose because i was starting to get sore. feeling pretty good and over loaded on water for the day also with an addition of 500g of carbs. pretty easy addition with honey and a little more rice. joints dont feel to bad but body is a little sore. legs are still pretty smoke checked and i have fingers crossed that all the inflammation and stuff come out over the day and night before show time. we will see if i over reached or dialed it down. either way just shooting for my qual for next year.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
100g blue berries
30g honey
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
30g honey
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
30g honey
meal 5
2 cups egg whites
300g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
30g honey
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette zz0.iwrnrp2cnizzLeave a comment:
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yesterday (peak Week)
cardio/pump
45minn stepmill lss level 9(fasted)
lat pulldowns 4sets x10
seated cable rows 4sets x10
machine press 4x10
incline db flys 4x10
db lats 4x10
db curls 4x10
cable tricep extensions 4x10
another day down closer. today just had a pt session added to what i did yesterday. cardio will get pulled out tomorrow and replaced with posing and walking after each meal. pretty chill day for the most part other than appetite increasing more and more everyday. shittiest part of prep is the back end when you have to load or refeed. when you add in food it makes your appetite go through the roof which makes it suck even more. pt session was dry needling to address the original issue as well as my lats traps and low back. mainly to get me better range of motion for posing and get everything back loosened up and moving properly. he assured me that he does this exact thing to the majority of bodybuilders he works on and it causes no issues with inflammation or blurring. so we will see, he hasnt been wrong so far. also added in an additional 50g of carbs today. doing more of an ease it up load a little everyday instead of a big load that tapers back down that i normally do. another test for metrics
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
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yesterday (peak Week)
cardio/pump
45minn stepmill lss level 9(fasted)
lat pulldowns 4sets x10
seated cable rows 4sets x10
machine press 4x10
incline db flys 4x10
db lats 4x10
db curls 4x10
cable tricep extensions 4x10
the theme this week training wise will remain the same most likely through thursday. just a good pump nothing close to failure and squeeze everything out. more of a just keep blood flowing and carbs moving around. then focusing on recovery and relaxing for the remainder of the day. hitting posing rounds 3-4x per day also. still trying to squeeze out that last smidge of detail. added about 50g of carbs in today and dropped pm cardio. other than that everything else stays the same. this is tech peak week but not the most optimal due to my own errors. i cant note that enough for when i go back and look at everything post show evaluation wise. i am happy i got to try out some new stuff and strategies that i will carry through to the north americas or nationals next year but every morning when i wake up in pain and still have to push i am kicking myself in the ass for messing up my time line.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
-
yesterday
cardio/pump/cardio
45min stepmill lss level9(fasted)
lat pulldowns 4sets x10
seated cable rows 4sets x10
machine press 4x10
incline db flys 4x10
db lats 4x10
db curls 4x10
cable tricep extensions 4x10
45min stepmill lss level9 (evening)
done for the day. peak week that isnt so much of a peak since i lost those freaking weeks like a dumb ass. so the push is still on. i am in good shape but not top tier shape and will continue to push and cross my fingers that by adding in the klow stack will actually lower my inflammation enough to make a difference on stage. that way i dont look stringy run down over dieted and busted up. now we are just in a pump and move blood around and try to recover as much as possible. i am not sleeping for shit now when it started to fall off over the last week or so which def isnt helping me out at all. had a nasty hypo crash yesterday post cardio. my glucose dropped down to 51 and i took a hell of a long nap. good for recovery but still sucks to go that low and sweat like i was running a marathon. head down and keep pushing.
meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
100g blue berries
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
30g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegaretteLeave a comment:
Leave a comment: