Sounds like a good day. No issues, more food, and a cheat.
Sent from my iPhone using Tapatalk
Printable View
Sounds like a good day. No issues, more food, and a cheat.
Sent from my iPhone using Tapatalk
yesterday
abs/legs/cardio(deload)
stationary bike warmup
standing cable crunch w/vac
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curls 60x15 70x15 80x15 90x15 100x12 110x10 120x8
stiff leg deads 135x12 185x12 235x12
squats x10 135x10 225x8/6
sissy squats x8/6
18 min step mill intervals 2-1
done for the day. fired up the deload for the next 2-3 weeks. going to give the joints and cns a little rest. so nothing crazy heavy and no intensity techniques at all. pretty good session yesterday with no issues at all. well my knees did tighten up and get a little angry because the squats were supposed to be slightly above para and my knees hate that.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
new food totals added
yesterday
abs/chest/delts/cardio
incline sit ups x10/4
handbike warmup
activation exercises ss 4 rounds ss
incline db press ss25x15 ss35x15 ss45x15 ss60x12 70x10 85x8 90x6
rb incline bb press 155x6 185x6 add rb 205x6 225x6 275x6 315x6
inline db fly 25x15 30x15 35x15
bent db lats 20x8/8 (back to back)
db lats 25x8/4
18 min step mill intervals 2-1
done for the day. not a bad session at all for a deload. my good shoulder was pretty tight and tender going in and took a while to open up and get loose. i think i may be sleeping on it funky and making it hurt because it has been hurting for a few days. shoulder and neck from sleep, what a pain. other than that got a good pump and pushed some good weight around for lower numbers.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
yesterday
back/cardio
handbike warmup
meadows rows x15 25x15 50x15 75x8/8 (yes 8 sets)
ng pull downs 100x15/3
wide grip pull downs 100x15/3
deficit deads 6in block 135x5 185x5 225x5 275x6 315x5
rope face pulls 80x12 90x12 100x12
18 min step mill intervals 2-1
done for the day. not a bad day at all to day. more pushing blood in and attempting to recover while pushing up the volume. first time i have done deficit deads in probably 10-15 years. they actually moved pretty smoothly but were weird and i had to adjust. bar still moved fast and smooth once i adjusted though. neck is still dicked up but i had no issues this time pulling, so hopefully it is healing up. sucks i have to sleep on it because it makes it take forever to get better.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
That Kombucha is tasty stuff
the berry one isnt to bad but the lemon one is a little spicy. i am not really concerned with the taste though, more help for my guts is the goal and it seems to keep a bit of the edge off for now. i am curious to see what it does when i am actually pushing much heavier volumes of food too
yesterday
legs/cardio
stationary bike warmup
seated leg curls 75x20 90x20 105x20 120x20
leg extensions 5 sets of 20
abductors 80x20 90x20 100x20 110x20
adductors 100x20 120x20 130x20 140x20
leg press 90x20 180x20 270x20 360x20 450x20 (non stop just adding plates)
18 min step mill intervals 2-1
done for the day. still another easy deload day, driving in some blood. we got this one done and out in less than an hour even with cardio.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
How many weeks is the deload ?
Sent from my iPhone using Tapatalk
yesterday
arms
handbike warmup
rope pressdowns 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 120x10/3
machine dips 90x8 135x8 180x8/6
ez bar curls 30x8 40x8 50x8 60x8/7
machine preachers 40x8 50x8 60x8/6
done for the day. pretty straight forward easy fast day. nowhere near failure at all today and actually backed off on the press downs because i was getting close to failing. we went back to back on everything today so the rest periods were kept to as long as it took my partner to go. spent damn near the entire day after that on my feet. i went and watched and coached my buddies strongman comp. so i pretty hobbled and stiff from that and getting amped up crashing amped up and crashing haha. he is qualified for nationals now and knows what he needs to focus on. so it was def a success for him. dude pulled 785lbs on a slant with his dead lift yesterday. freaking crazy and could have pulled more on his last attempt but exhaled and lost his brace before the final pull. nerves got him.
meal 1
3 whole eggs
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
mega monster burger
cupcake pancakes
slice of coconut cake
HOLY HELL!!!
Now That’s a F$ckin Cheat Meal.
Dammit brother. Good work. [emoji1306]
Sent from my iPhone using Tapatalk
yesterday
cardio/chest/delts
handbike warmup
18 min step mill intervals 2-1
decline db press 35x15 40x15 65x12 70x10 75x8 85x8
rb incline bb press 135x6 185x6 add rb 225x6 275x6 315x6/4
stretch push ups 3 sets to failure
reverse pec deck fly 60x8 75x8/7
db lats 25x8/8
done for the day. well, i dicked up and mistimed my training session yesterday. so being that it was veteran's day the gym was balls to the wall packed out. so after doing my hand bike warmup and seeing that their would be no way i could get into the area in needed to. i went ahead and opted to do my cardio first and hoped it would clear out. still even though i killed some cardio i still got a pretty good session in with no issues. i also added in a spinach shake and will be increasing the number of those over the next couple of days. i also added in some chicken bone broth into one of my meals as well.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
yesterday
cardio/back
18 min step mill intervals 2-1
meadows rows x15 25x15 50x15 75x8/8
ng pull downs 100x20/3
wide grip pull downs 100x15/3
deads 135x5 185x5 225x5 315x5/5
banded face pulls x12/4
done for the day. went with cardio again first today. no actual reason just wanted to go a head and knock it out. it doesnt actually cause me to lose any strength that i can tell right now. so i may keep it in at the start of the sessions this week. i will play that one by ear. hip is acting up a tad bit so it should be interesting for legs tomorrow.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
yesterday
cardio/arms
18 min step mill intervals 2-1
reverse grip press downs x15/3 120x10/8 (back to back)
close grip bp 135x8/2 185x8/6
db hammers 20x15/2 25x8/8
machine preachers 30x8 40x8 50x8 60x8/4
done for the day. all the work today was done back to back. not that great of a pump today but most likely i burned all my glycogen off on the cardio. did have some issues with the close grip and getting comfortable. it was killing my shoulder pec tie in and elbows. messed with my grip and elbows and got it going more smoothly after a few sets. good thing it wasnt supposed to be heavy because i wouldnt have been able to handle it at all.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Any chance the upper issues were from no hand bike warmups?
Sent from my iPhone using Tapatalk
yesterday
cardio/legs
18 min stepmill intervals 2-1
seated leg curls 75x15 90x15 105x15 120x12 135x10 150x8
banded good mornings x20/4
squats x10 135x10 185x10 225x8/6
leg press 450x8/8
leg extensions x12/4
done for the day. knees and lower back was not happy at all yesterday. they did not want to warm up and pretty much hurt for the entire duration of yesterday's session. been on my feet pretty much all week and running around like a mad man on top of it getting cold. so i am assuming that is what is factoring into the issues i had today. all good though, i was still able to get what i needed done and flush it all out with blood. so onto recovering and gearing up for the next big push after next week. they feel pretty good today and back isnt completely wrecked. so it tells me it was from the extra stuff i have been doing that i am not used to.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
I’ll bet your right, your body is used to training. And with it being a deload week, your volume and intensity is lower. So it must be the extra out of gym stuff that’s getting to you. I’m sure the cold doesn’t help either.
Sent from my iPhone using Tapatalk
yesterday
cardio/chest/delts
5min jacobs ladder
15 min step mill intervals 2-1
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 170x10
hs incline press 45x8 70x8 90x8/2
incline pro fly 25x10/4
db lats 25x10/4
reverse pec deck fly 75x10/4
done for the day. great pump and fast pace today. i got on that jacob's ladder to give it a go. i havent been on one of those things in many many years. i am in damn damn good cardio shape and had in my mind to get 10-15min and then do about 10 or 12 mins on the step mill to get some intervals in as well. well it was about 10x harder than i remember because i felt like i was going to die after about 2 mins and it took everything in me to get to the 5 min mark. a lot of mental power to finish it out haha. that thing is a brutal kick in the pants. it def warmed up my lower body and upper body as well. legs and calves pumped up in about 30 secs and probably even more so than the stationary bike does.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Cheat
3 slices meat lovers pizza w/pineapple
black berry cobbler w/ ice cream
Haha you earned that cheat meal!
We have a Jacobs ladder at my gym and I have yet to try that damn thing. I’ve seen a couple people use it but never for 5 mins straight. [emoji16]
Sent from my iPhone using Tapatalk
today
cardio/back
5 min jacob's ladder
15 min stepmill intervals 2-1
chest sup tbar rows x15 25x15 45x15 70x8 90x8/8
one arm sup pull downs 50x8/6
deads 135x5 225x5 315x5/4
done for the day. lots of sets but pretty short and sweet session today. i did jump on the ladder again for a warmup just to torture myself. i knew it was a stupid idea but man if that thing doesnt get you warmed up quick. all in all a great session with no issues at all. be traveling all day tomorrow so it takes the place of today's off day. back at it again on tuesday though.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
yesterday
cardio/arms
15 min step mil intervals 2-1
5 min jacob's ladder
ind handle cable press down 80x10 90x10 100x10 110x10 120x10/7
pro db kick backs 20x10/6
one arm oh db extensions 25x12/4
db hammers 15x15 20x15 25x8/8
ez bar reverse curls 40x12/6
incline db curls 25x10/3 20x10
done for the day. still deloading so nothing heavy or crazy. no pain or issues at all today other than some minor gut issues from the trip yesterday. weight has balanced back out from lowering my fluid intake for 24 hours and eating a thanksgiving meal. so i am back hydrated and hopefully guts will be better today.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Only 5 mins on the Jacobs ladder?
Sent from my iPhone using Tapatalk
yesterday
cardio/legs
18 min step mil intervals 2-1
seated leg curls ss 75x15ss 90x15ss 105x15ss 120x15ss 135x12ss 150x10ss 165x8ss
leg extensions ss ss55x15 ss70x15 ss85x15 ss100x15 ss115x12 ss140x10 ss155x8
stiff leg dead 135x10 185x10 225x10/2
leg press (one continuous set) 200x8 400x8 490x8 580x8 670x8 760x8
hacks x12 50x12 100x12 150x12
done for the day. super quick fast paced session today. back hips and knees were a little tight and beat up going into the session from traveling on monday. nothing crazy but still really tight and tender. still got a great pump and sweated log a hog. final week of deloading. so i hope everything is fully recovered and good to go going into next week. i dont feel run down anymore but after the trip i am a little beat up. all kinds of goodies and stuff coming up, so that should help haha.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
yesterday
cardio/back
18 min step mill intervals 2-1
chest sup tbar x15 45x15 70x15 90x8 115x8 135x8/8 (4sets ng 4sets pro)
one arm sup pull downs 50x8 60x8/5
deads 135x5 185x5 225x5 275x5 315x5 365x5 speed pulls w/band 225x6/3
5 min jacob's ladder
done for the day. nothing fancy nothing crazy just straight sets with some moderate/medium weight. nice fast pace and a really good session. guts were actually not as destroyed as i thought they were going to be. so training was actually comfortable with zero issues. no crowd at the gym either which was absolutely awesome. i actually got it timed right to miss the majority of the dumb asses. probably wont be as fortunate today though. my weight actually pulled back in to exactly what it was supposed to be as well. so i can get in another small cheat. pretty excited about that and how well my metabolism is responding.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Oh yeah, another cheat meal!
Sent from my iPhone using Tapatalk
yesterday
chest/delts (deload)
hand bike warmup
ng incline db press 25x15 35x15 45x15 50x12 55x10 60x8 70x8
bandabell bench press 95x10 115x10 135x10/4
cage press 95x8/6
db 6 ways 10x8/4
done for the day. both the neutral grip presses and bandabell presses were semi new to the lineup for me. the bandabell is very very interesting and i have only used them for squatting before. def fires much more than a traditional press does and 135 is pretty challenging with control. the neutral grip i had always thought was mainly for tri work but man you can really dig into the chest without engaging the shoulders so much. i had no shoulder issues at all with these movements yesterday. so a great way to finish up the deloading period. now this week will fire up a short gaining period into prep. 20 weeks out from my first attempt at qual for the summer shows. if we dont make it then we have plenty of time to hit another one after adjustments. if we do it gives me a good period of time to make any adjustments needed.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
ham
mac and cheese
sweet potato casserole
pecan pie
Well done brother.
Good cheat meal, high cals and not too dirty. [emoji1306]
Sent from my iPhone using Tapatalk
yesterday
cardio/back
18min stepmill intervals 2-1
activation exercises 4 rounds ss
one arm machine rows ss80x8 ss100x8 ss120x8 ss140x8 160x8 180x8/3
t bar rows x15 45x15 90x15 135x12/4
prone shrugs 90x12/4
Tri Sets
cable pull overs ts 100x10/4ss
one arm sup pull downs ts ts60x8/4ts
plate shrugs ts ts45x20/4
5 min jacob's ladder
done for the day. fired it back up with a ton of volume and killing it. everything felt really good and strong. got a really good pump going straight out but did run into a couple people that i hadnt seen in a while. so had to catch up a bit and cooled down a tad but no issues there at all. no stress on lower back and ended it with the ladder again. got some foods back in, so the growth/lean growth will go for about 4-5 wks more before going nasty again.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
yesterday
abs/legs/cardio
stationary bike warmup
standing cable crunch w/vac 70x10/4
rumble roller work
glute bridge w/iso x10/4
reverse hypers x10/3
seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12 165x12 ds195x12ds 150x8ds 135x8
dead stop leg press 200x8 300x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 ds940x8 760x8ds 400x41
bulgarian split squat of death (8sec iso each drop) 65x8ds 45x8ds 25x8ds x8
leg extensions 3 up sets of 8 4th was a triple drop set of 8 with 5 sec contractions
18 min step mill intervals 2-1
done for the day. nasty session today. moved some pretty good weight around and the pace was outstanding. i did add in some additional warmup stuff in to make sure i was really warm and prepped for the training today. i tweaked my knee a little bit in bed turning over in my sleep. that's pretty funny but it was really tight and sketchy which i figured would be an issue. it wasnt though, it stayed pretty tight but no real pain at all. back was also a little sore so i put in some stuff to loosen it up also. the guys that trained with me, were absolutely destroyed haha.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
Hope that knee is better this mornin?
yesterday
cardio/chest/delts/calves
handbike warmup
18 min step mill intervals 2-1
activation exercises ss 4 rounds ss
flat db press ss ss25x8 ss35x8 ss55x8 ss70x8 85x8 ds100x8ds 80x11ds 60x11
incline bb press rp 155x8 185x5 205x8 225x8
bb bench press 135x8 185x8 205x8 225x8
cable cross overs 3sets of 15
reverse pec deck rp 75x15/4
bb front raise 30x12/3
db lats 20x8/4
calf raise 280x 1 minute non stop
done for the day. started off with the idea of doing cardio last like i am supposed to. not happening with the crowd in there, so instead of wasting time i threw the cardio in first. i am pretty sure even though it warmed me up nicely it did have an impact on my strength today. everything i did today was pause with strong contractions so that also drove the weights down as well. all in all a really good day in the books with a ton of volume.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
1 heaping tbl spn natural honey
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats