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Good strong day in the gym. One weird thing that started happening about a week ago; my joints are constantly cracking. Even my back when I do abs.
Biceps/ Hams Tuesday/Friday
StairMaster 5 min warm-up
Seated leg curl 78x60x3 20 bottom partials, 20 top partials, 20 full range (warm-up)
Standing barbell curls 25lb bar x16x3
Plated leg press 180x12x1, 25x12x2
Roller work
Butt Blaster single leg 50x16x3 ea. leg
Seated incline bicep curls 12.5x12x2, 10x16x2
Lying Leg curls 65x12x3
Seated Calf raises 308x25x1, 342x25x2 my knee felt stressed so I kept the weight down
Straight arm wrist curls 20lb barbellx25x3
Standing Calf raises 180x20x3
Bent elbow Seated wrist curls 20lb x25x3
Reverse grip preacher curls palms down 20lb bb x20x3
Low Carb 30 6/26
2 Scoop Syntha-6 Strawberry Milkshake flavor
Flax, glutamine, vitamins
2 scoop Gold Standard whey shake / vitamins
4 oz Ground Turkey w/ mustard
4 oz Ground Turkey w/ mustard
Tilapia
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
Pro 222, Carb 44, Fat 22, Cal1619
Love your workouts but dont know how you party and do the fitness thing at the same time. I can't do it. I wanna lift eat go to bed lol. Any extra curricular activities with women for me are done sober and before mid night lol.
Leg extensions 55x60x3 20 upper partials, 20 lower partials 20 full range
Dips w/ 48lbs counter weight 24,19,22
Hack 90x12x3
Roller work
Single leg ext. 25 x12x3 hold at the top, hard peg
Dumbbell Triceps 10lb bells x20x3, concentrated on bending wrist back at contraction
Seated Leg Press Machine 130x12x3
HS Ab 10x20x3
Seated Calf raises 309x25x3
Straight arm wrist curls palms down 20lb barbellx20x3
Mini circuit:
V bar cable tri 30x12x3
Standing Calf raises 205x20x3
Bent arm Forearm curls palms down 20lb bar x20x3
Medium Carb 60 6/27
Oatmeal 1/4 C
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake / vitamins
8 oz Ground Turkey w/ jalepenos
Tilapia
1/2 Tbsp coconut oil
8 oz Sirloin Steak
2 Scoop Syntha-6 Strawberry Milkshake flavor
3+ liters water/ 1/2 lemon in gym water
Pro 255, Carb 55, Fat 42, Cal 1812
Leg extensions 55x60x3 20 upper partials, 20 lower partials 20 full range
Dips w/ 48lbs counter weight 24,19,22
Hack 90x12x3
Roller work
Single leg ext. 25 x12x3 hold at the top, hard peg
Dumbbell Triceps 10lb bells x20x3, concentrated on bending wrist back at contraction
Seated Leg Press Machine 130x12x3
HS Ab 10x20x3
Seated Calf raises 309x25x3
Straight arm wrist curls palms down 20lb barbellx20x3
Mini circuit:
V bar cable tri 30x12x3
Standing Calf raises 205x20x3
Bent arm Forearm curls palms down 20lb bar x20x3
Medium Carb 60 6/27
Oatmeal 1/4 C
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake / vitamins
8 oz Ground Turkey w/ jalepenos
Tilapia
1/2 Tbsp coconut oil
8 oz Sirloin Steak
2 Scoop Syntha-6 Strawberry Milkshake flavor
3+ liters water/ 1/2 lemon in gym water
Pro 255, Carb 55, Fat 42, Cal 1812
you go get them girl very impressed by all the hard work u put in u are a insperation to all men and wemon
No workout just went out to a pool and out to dinner.
Medium Carb 60 6/28
Oatmeal 1/4 C
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake / vitamins
Grilld chicken breast, green beans & broccoli
8 oz Sirloin Steak, green beans
1 C potato
Hefeweisen Beer 20 oz
3+ liters water/ 1/2 lemon in gym water
Pro 183, Carb 81, Fat 2, Cal 1547
Incline Bench press 45x20x3 wide, narrow, regular
Pull Overs 30x16x3
DB Shrugs 25x12x3
Fly machine Chest 40, 55x16, 70x12x1
Rear delt 25, 40x16, 55x12x1
Foam Roller work
Incline Dumbbell Flys 10lb bells x 16x1, 15lb x12x2
Bumbbell Rows 20 x16x3
Incline Dumbbell Press 15lb bells x16x3
Seated Calf raises 309, 342, 379x25 ea.
Shoulder Raise machine 15x12x3
Mini Circuit
Standing Calf raises 180x20x3
Cable Chest 10x36x3 16 mid, 16 low, 16 high each time
Cardio later this afternoon
High Carb 6/29
Oatmeal 1/4 C
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
4 oz Ground Turkey w/ mustard, 1/4 C jasmine rice
Bacon wrapped stuffed Chicken breast 4oz, 1/4 C jasmine rice
Bacon wrapped stuffed Chicken breast 4oz
2 Scoop Syntha-6 Strawberry Milkshake flavor
3+ liters water/ 1/2 lemon in gym water
Pro 191, Carb 130, Fat 25, Cal 1832
Love that chest and back line up. Hefeweizen and syntha 6.... Love it. Hefeweizen hangovers however suck really bad. Syntha 6 is my favorite but I try to avoid because of the carbs. Hope you and Rake are awesome!
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