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Originally Posted by Trixie

Hope he busted you up gusto. I had a great time when he worked me out too. life is great when you get to train with the BEST of the BEST. Thanks guns for all your time and attention and secrets.
~Trixie~

you guys know where we are and we never leave. you are always welcome anytime. as for poor gusto, he is doing a full fledged leg session tomorrow haha

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Originally Posted by guns01

you guys know where we are and we never leave. you are always welcome anytime. as for poor gusto, he is doing a full fledged leg session tomorrow haha

Wish I was there but since Body Pump kicked my butt today glad I have a reprieve from the torture. Have fun and make sure he can get back home without being crippled.

Tweettoday:

back/abs
10 min treadmill warmup
rumble roller work
sm bent rows 95x10/2 135x10(warmups) 185x8gs 235x8gs 285x8gs 335x8gs
db pullovers 45x8gs 55x8gs 65x8gs 75x8gs
db bent rows 40x8gs 55x8gs 70x8gs 85x8gs
banded face pulls (green) gs x8/4
one arm sup pulldowns 40x8ts 50x8ts 60x8ts 70x8ts
partial pulldowns 70x8ts 80x8ts 80x8ts 70x8ts
ng machine pulldowns ts120x8
lying leg raises x10/4
cable crunches 30x10 50x10/3

done for the day. got a great secondary back day in today. nice and heavy with a real good pump. low back is a tad still tender but other than that everything else is good and feels awesome



meal 1
protein cakes
meal 2
100g whey shake
intra workout meal
2 and a half scoops intra md w/ gallon water
meal 3
large meat lovers pizza 3 monster slices
meal 4
out to eat. prob going to be a big cheese burger and fries.
meal 5
16oz ground turkey meatloaf
2tbl spn coconut oil

Tweettoday:

legs
10 min stepmill warmup
rumble roller work
lying leg extensions 60x15/2 70x15 80x15(warmups) 100x15 110x12 120x10 140x8 ds140x8ds 100x8ds 80x8
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 1080x10
sm lunges 135x10 155x10 175x10/2
occluded leg extensions 75x15x15x15x15 (30 sec break in between sets)
sl deads 95x10 145x10 195x10 245x10

done for the day and freaking absolutely smoked. that was one hell of a brutal workout today. gusto hung in there and hit all the exact same numbers and weights that i did, so that puts him up there in super beast mode status. he actually hung and didnt quit like damn near everyone else does, so my hats off to the man. he actually did it while a tad under the weather so that is even more impressive. he will be tearing the stage up here in the near future for damn sure. only thing i have to note other than my legs are wrecked is i have a jacked up neck that is absolutely killing me. went out to diner and was looking down at a menu and it just locked up and has been killing me ever since. hopefully it relaxes and eases up soon cause this is horrible. i also tried a new sleep product from blackstone labs called Anesthetized. this stuff is no joke and works freaking awesome. i only took one serving and could have prob moved up another half serving but it put me down pretty good with a single.


meal 1
protein cakes
meal 2
100g whey shake
intra workout meal
2 and a half scoops intra md w/ gallon water
meal 3
16oz turkey meatloaf
8oz sweet potato w/ brown sugar and cinnamon (i need it bad haha)
meal 4
supposed to be a cheat but i will prob have chicken instead
meal 5
16oz ground turkey meatloaf
2tbl spn coconut oil

TweetThank again brother for all the schooling. Learned a ton and had a blast!

Tweettoday:

supposed to be a chest/delt day but i am taking it off. my neck is so freaking jacked up i cant pinch my shoulder blades together in order to work chest. so i decided to take today as an off day to try to get it rested up and loosened back up. i am icing and using pain cream to try to get it back in order. this is a shitty neck trap crick or whatever you want to call it but it sucks bad

Tweettoday:

chest/delts
10 min treadmill warmup
machine press 120x8 135x8 150x8 165x8 180x8 195x8 210x8 225x8
incline press 135x6 155x6 185x6 205x6 225x6 245x6
bench press 135x5 185x5 205x5 225x5 255x5
incline fly w/manual resistance 50x10(35x6)/2
bent over db lats w/swings 15x15(10) 20x15(10) 30x12(10)
lat db swings 50x20/3
seated db press 40x8 50x8 60x8

done for the day. neck is quite a bit better but still not 100% back to normal. i am hoping to wake up to it being good because tomorrow is supposed to be heavy back day. fingers crossed and ice packing the hell out of it today. chest and back was a good session and moved some good weight without losing speed till the end.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey meatloaf
8oz sweet potato
meal 4
16oz salsberry steaks
8oz mashed potatoes
meal 5
16oz ground turkey meatloaf
2tbl spn coconut oil

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Originally Posted by guns01

today:

chest/delts

bent over db lats w/swings 15x15(10) 20x15(10) 30x12(10)
lat db swings 50x20/3

guns just curious about the numbers on these two:
bent over db lats w/ swings: are you doing 15lbs for 15 reps for 10 sets?
lat db swings: 50lbs for 20 total reps amongst 3 sets?

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Originally Posted by sensitivenips

guns just curious about the numbers on these two:
bent over db lats w/ swings: are you doing 15lbs for 15 reps for 10 sets?
lat db swings: 50lbs for 20 total reps amongst 3 sets?

first number is full range of motion with a squeeze at the top then without stopping the ()is called a swing, it is where you pump from the start of the movement up 6inches or so (basically the bottom quarter) it is a pumping type motion nonstop till the set number is hit. i have a shoulder issue that's why my weights are so low but regardless these are still stupid brutal

TweetGreat post big guy.

Tweettoday:

arms
10 min treadmill warmup
vbar pressdowns 90x20 100x20/2 (warmups)
incline db curls 15x15/3(warmups) 20x15 25x15 30x15(x14) 35x12(1)
standing ez bar curls 95x12/5
straight bar pressdowns 130x30 160x30 180x30(5)(1) 180x30(10)(1) wow ouch
seated overhead rope etensions 120x12 110x12 100x12 100x12

done for the day. got in really really late and at the worse time. new years jackasses and elbow to elbow packed late evening. it was still a really good workout with a good and nasty pump and done in under an hour. weather dropped down stupid cold so elbows wrists hands and shoulders are very very tight and tender.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey meatloaf
8oz sweet potato
meal 4
16oz salsberry steaks
8oz mashed potatoes
meal 5
16oz crock pot chicken
2tbl spn coconut oil

TweetNice arm day I live for arm day

Tweettoday:

back(secondary)
10 min treadmill warmup
one arm db rows 60x10 80x10 100x10 110x10
cable pullovers 100x10 120x10 130x10 140x10
swiss bar stretch pulldowns 100x10 120x10 140x10 160x10
one arm sup pulldowns 40x10 50x10 60x10 60x10

done for the day. in and out and done super quick. good workout no real complaints other than a little pain my low back by my hip. hopefully that isnt hindering for legs tomorrow. getting the same sensation when i hurt it originally a long long time ago. funny thing is it loosened up and felt better after deads, then two days later it is ill tempered. i guess i am getting old haha.


meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey meatloaf
8oz sweet potato
meal 4
16oz ground turkey (sals steaks are all gone)
meal 5
16oz crock pot chicken
2tbl spn coconut oil

TweetMaybe one of these days I will figure out what a 'Back (secondary)' means. I just try to replicate what I see here and hope it works for me. You are the best; and looking pretty large so I think you will be holding on to some more size this year. You amaze me.
~Trixie~

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Originally Posted by Trixie

Maybe one of these days I will figure out what a 'Back (secondary)' means. I just try to replicate what I see here and hope it works for me. You are the best; and looking pretty large so I think you will be holding on to some more size this year. You amaze me.
~Trixie~

i am training back 2x per week. one session is a primary with heavy weight and lower back work and the second is a secondary workout with lighter weight and more of focus on pump with no lower back work. the idea is to force more blood in and hit it again later in the week to help bring it up some more