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haha, i dont do the good mornings any more but i have been known to do deads in the begining and finish with hypers. the limping really isnt a limp, it's more of a stiff leg walk because your back is so tight that nothing else moves in proper balance. oh and you cant stand straight upright during the walk either lol
Day 22 back & shoulders& cardio
Goodmornings 4 sets at 12 reps 40,50,60,70
Dead lifts 4 sets at 12 reps 100 ,120,140 160
Shrugs sum dumb bells 4 sets of 12 at 60,70,80,90
Seated rows 4 sets at 12 reps at 120,130,140,150
45 min treadmill
Meal one 80 g shake
Meal two 10 egg white with oats
Meal three two 12 oz chicken breast rice
Meal four 70 g shake
MeAl five 16 oz ground turkey and salad
Meal six 80 g casin shake
Well, I was going to say that 22 days has flown by and only seemed like a couple weeks but now I need to know what these 'Good mornings' are?? ~Trixie~
Barbell over shoulders like squats feet together bend at waist like ur bowing and the straighten back up, like ur bowing down to the morning ahead of you
Well, I was going to say that 22 days has flown by and only seemed like a couple weeks but now I need to know what these 'Good mornings' are?? ~Trixie~
Day 23 legs
Squats 4 set of 12 at 160,170,180,190
Leg press 4 sets of 12 at 200,220,240,250
Leg curls 4 sets of 12 at 60,70,80,90
Calf raise for sets of 4 at 80,90,100,110
Meal one 75 g shake
Meal two 8 egg whites and oats
Meal three 14 oz ground sirloin
Meal four 65 g shake
MeAl five 10 flank steak and salad
Meal six 80 g casin shake
day 24 arms and abs
seated curls four sets 12 reps @ 20,25,30,35
rope pull downs five sets 12 reps 2 40,50,60,70
HAMMER CURLS 5 sets 12 reps 2 30,40,50,60
KICK BASKS FIVE SETS 12 reps @ 15,20,25,30,35
preacher curls bar three sets 10 reps @ 40,50,60
tricep extensions seated three sets 10 reps @ 50,60,70
abs 300 crunches and 400 pole twist 40 lb pole
meal one 70 g shake
meal two 10 egg whites oats
meal three 70 g shake
meal four 14 oz steak and pole beans
meal five 14 oz steak and salad
meal six 70 g shake
meal seven 12 oz chicken
meal eight 80 g casin shake
Side note the wife really got behind me on this cycle she makes sure. The freezer is stocked with lean meats and orders from tgb for me tells me to get up and get y arse in the gym she has seen what kind of family we have at fg esp guns animal baby trixie o2 and everyone one else and it inspires her hell she stopped drinking beer a mth ago for that I thank everyone here from my heart
Day 25 chest
Incline hammer 4 sets 12 reps at 200,220,230,240
Flat hammer 4 sets 12 reps at 230,240,250,260
Cable cross 5 sets 12 reps at 40,50,60,70,40
Decline flys 4 sets 12 reps at 20,25,30,35
Meal one 70 g shake
Meal two 10 egg whites oats turkey bacon
Meal three 65 g shake
Meal four 15 oz steak and salad
Meal five 50 g shake
Meal six 16 oz lean ground pork rice
Meal seven 40g casine 50 g whey shake
day 26weight 237 getting super lean skin is see threw mjaor lifts and ab day
dead lifts hammer mac 4 sets of 12 at 200/210/220/230
good mornings four sets of 12 at 70/80/90/100
free squats three sets 12 reps at 200/210-220-230
jhonson press three sets 0f 14 at 140/150/160/
ab crunch-pole twist -rope bends
meal one 70 g shake
two 5 eggs 8 oz chicken and oats
three 16 oz ground chicken
four 60 g shake
five 16 oz ground chicken
six lean pork chops 10 oz corn
seven casin -whey shake 80 g
all shakes have 4 g beata- aline,5 g creatine 10 g glutimine/
looking good pics coming as soon as my legs get tan instead of casper white
6-16-14 new pic hard to take a good pic yourself I'll get wife to take better ones I'm proud of my progress so far still got 2.5 mths left of this cycle
Day/27 off day
Meal one 10 egg whites oats
Two 70 g shake
Three 16 oz ground chicken
Four 70 g shake
Five 16 oz ground sirlion
Six 10 oz chicken breast salad
Seven 80 g casin/ whey shake
day 28 arms abs
seated curls 4 sets 12 reps-20,25,30,35
tri pulldowns rope 4 sets 12 reps -40,50,60,70
rope hammer 4 sets 12 reps 60,70,80,90
tricep ext db one hand 4 sets 12 reps 25,30,35,40
preacher curl bar 4 sets 12 reps 50,60,70,80
kick backs db 4 sets 12 reps 2o,25,30,35
300 crunches decline 400 pole twist 40 lb bar
meal one 75 g shake
two 10 egg whites oats
three 10 oz ground sirlion oats
four 70 g shake
five 55 g shake
six 4 loin chops corn
seven 80 g casin whey shake
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