Tweettoday:

cardio only

30 min am fasted treadmill (yep still hate it lol)
rumble and stretching

nothing out of the ordinary to note today. back is a little sore and stiff but not all that bad at all. i honestly think it may be the addition of the cardio that is taxing it and i am def not used to the added work just yet. i am also pushing the pace much faster than i normally do for cardio to improve my wind along with the fat burning. i will change back to the fat burn mode shortly once i have better wind going on.


meal 1
16oz tilapia
2tbl spn coconut oil
meal 2
16oz tilapia
meal 3
16oz ground turk
1/2 cup sour kraut
meal 4
16oz ground turk
1/2cup sour kraut
meal 5
16oz ground turkey
1/2 bag broc

Tweet

Originally Posted by guns01

today:

cardio only

30 min am fasted treadmill (yep still hate it lol)
rumble and stretching

nothing out of the ordinary to note today. back is a little sore and stiff but not all that bad at all. i honestly think it may be the addition of the cardio that is taxing it and i am def not used to the added work just yet. i am also pushing the pace much faster than i normally do for cardio to improve my wind along with the fat burning. i will change back to the fat burn mode shortly once i have better wind going on.


meal 1
16oz tilapia
2tbl spn coconut oil
meal 2
16oz tilapia
meal 3
16oz ground turk
1/2 cup sour kraut
meal 4
16oz ground turk
1/2cup sour kraut
meal 5
16oz ground turkey
1/2 bag broc

your day looks as bland as mine. except I worked out so I got intra md..... yay

Tweet

Originally Posted by gusto77

your day looks as bland as mine. except I worked out so I got intra md..... yay

haha yep and it sucks without the md in there to carry you a little bit

TweetGuns u are hardcore brother all monster

Tweet

Originally Posted by MOUNTAIN-MAN

Guns u are hardcore brother all monster

we will rehash you comment here in about 24wks or so. that's about how long i have left for this first run this year

Tweettoday:

arms/glutes/cardio
10 min treadmill warmup
dual rope cable pressdowns 70x10 80x10 90x10(warmups) 100x10 110x10 120x10 120x10
bench dips x12 x10/3
seated overhead rope extensions 120x15 110x15 100x15 100x15
bb curls 70x6(6) 70x6(6) 80x6(6) 80x6(6)
db hammers 25x8 30x8 35x8 35x8
ez preachers 85x6(6)/3
cross bench glute bridges 100x10/4
cable kickbacks 60x10/4
stepmill intervals 15 min (2min steady 1min sprint)

done for the day. good day in and got it done quick. i am adding some secondary work to the glutes to see if i can hone them in a little better this year. that is for detail purposes haha


meal 1
16oz tilapia
1 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1 1/4 cup basmatti rice
meal 5
16oz ground turkey
1 1/4 cup basmatti rice

Tweettoday:

cardio only

30 min am fasted treadmill

nothing crazy to annotate today at all.


meal 1
16oz tilapia
1 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1 1/4 cup basmatti rice
meal 5
16oz ground turkey
1 1/4 cup basmatti rice

Tweettoday:

back(secondary)/cadio
10 min treadmill warmup
rumble roller work
sm bent rows 115x8/3(warmups) 165x8gs 215x8gs 235x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 60x8gs
bent db rows gs 50x8gs 55x8gs 65x8 65x8
banded face pulls gs x8/4 (i hung from the chin bar as long as i could hold on after each round after the face pulls)
one arm sup pulldowns 45x8ts 50x8ts 60x8ts 50x8ts (same ass clown took one of the handles and the carabiner off of one side of my machine so the last 3 sets were really hard to do and i had no stretch)
wg btn pulldowns ts100x8ts 120x8ts 140x8ts 120x8ts
ng machine pulldowns ts 120x8ts 120x8ts 120x8ts 120x8ts

15 min stepmill intervals 2min slow 1 min wide open

got in and got a good pace going even though my pre meal was a little to close to training and sat in my throat the entire workout. that was my error lol. got the run of giant sets in no problem at all then moved to the tri sets. . i got one round down while working in with some dude then another dude watched me do my first round and when i started my second he snatches the handle and caabiner off the machine i was using. didnt ask looked me right in the eye and just took it. granted i was wide open trying to bust through my session as fast as possible but i got zero respect out of that clown. it's all good though since i have to mind my p's and q's because of my local sponsor, payback is a ***** and i know damn near everyone and will get it handled haha.
got it done even with the cardio in just over an hour. so overall a successful and quality workout


meal 1
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
2 slice ezkiel bread w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

Tweettoday:

legs(deload)
10 min stepmill warmup
rumble roller and stretching
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10 165x10 180x10 180x10 180x10
abductors ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss100x10 ss110x10 ss120x10 ss120x10
squats 135x10 185x10 225x6 255x6 285x6 295x6 335x6
leg extensions 75x20 90x20 105x20 120x20

done for the day. back felt really good today but i tweaked my left knee a little bit squatting. shouldve had it wrapped up but since i wasnt getting to heavy i opted out. i went down and on my explosion out of the hole i lost balance going to the top and tipped a little forward. i adjusted but on my next two reps the inside of my knee tightened up on me a bit. no pops or pain just tight so not an injury just irritated lol. so now i will be icing it up and hating cardio even more cause that aggervates it more than anything does.


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

Tweet

Originally Posted by guns01

today:

legs(deload)
10 min stepmill warmup
rumble roller and stretching
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10 165x10 180x10 180x10 180x10
abductors ss 120x10ss 150x10ss 190x10ss 190x10ss
adductors ss100x10 ss110x10 ss120x10 ss120x10
squats 135x10 185x10 225x6 255x6 285x6 295x6 335x6
leg extensions 75x20 90x20 105x20 120x20

done for the day. back felt really good today but i tweaked my left knee a little bit squatting. shouldve had it wrapped up but since i wasnt getting to heavy i opted out. i went down and on my explosion out of the hole i lost balance going to the top and tipped a little forward. i adjusted but on my next two reps the inside of my knee tightened up on me a bit. no pops or pain just tight so not an injury just irritated lol. so now i will be icing it up and hating cardio even more cause that aggervates it more than anything does.


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1 1/4 cup basmatti rice
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

Do you wear flat shoes for squatting etc??? No orthepedics or anything for flat feet????

Looks like a good day bro sorry bout the knee

Tweet

Originally Posted by rnixon

Do you wear flat shoes for squatting etc??? No orthepedics or anything for flat feet????

Looks like a good day bro sorry bout the knee

i have been squatting in my nike air shoes and i am thinking they are worn out completely. i used to squat in israeli commando boots until i got these shoes. may be going back to the commandos soon. keeping the knee iced even though i dont think it is to bad. i didnt get any swelling so it is a tweak and nothing that a little rest wont fix

Tweet

Originally Posted by guns01

i have been squatting in my nike air shoes and i am thinking they are worn out completely. i used to squat in israeli commando boots until i got these shoes. may be going back to the commandos soon. keeping the knee iced even though i dont think it is to bad. i didnt get any swelling so it is a tweak and nothing that a little rest wont fix

Cool injuries suck man... no clue what Israel comando boots look like but can only.picture flat ish army work boots lol...
Flat seem like it would be better as I've heard but I do feel unstable wearing orthodics inside my shoes been getting g away from them but my gym shies still have them....
R

Tweet

Originally Posted by rnixon

Cool injuries suck man... no clue what Israel comando boots look like but can only.picture flat ish army work boots lol...
Flat seem like it would be better as I've heard but I do feel unstable wearing orthodics inside my shoes been getting g away from them but my gym shies still have them....
R

the boots look like chuck tailors except they go up higher and have buckles at the top. almost a flat bottom on them but a little bit of a heel. i really like the shoes i wear now but i am pretty sure they are done sir done. they were actually prob done 6 months ago but i dont like changing stuff up haha. sad thing is they are the first good pair of shoes that i could squat and dead in without issues

Tweettoday:

chest/delts/cardio(deload)
10 min treadmill warmup
rotator cuff work
hex press 25x12 45x12 50x12(warmups) 60x12/4 (these were actually pretty heavy and brutal)
pec minor dips (bodyweight) x16 x15 x12 x11
machine flyes ss 105x10ss 120x10ss 135x10ss
banded over and backs ss x10/4
reverse peck deck flyes 60x30/3
db lats 20x10 25x10 30x10 35x10
spider crawls 3 sets of 3 up and down

lss 20 min step mill

nothing crazy to note today. got a good session in and finished pretty quick. knee is still but no swelling and didnt bother me doing cardio. i am still icing it up as a precaution though.


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
1/2 cup cream ofi rice w/sugar free maple syrup
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli

Tweettoday:

back(deloading)
10 min treadmill warmup
rumble roller and stretching
db rows 25x10 45x10 75x10(warmups) 100x10/4
db pullovers 45x10 50x10 55x10 60x10
swiss bar pulldowns 120x10 140x10 140x10 140x10
seated cable rows 140x10 140x10 140x10 140x10

done for the day. nothing crazy special to note today as i am deloading and going somewhat easy giving the cns a little break.


meal 1
16oz tilapia
1/2 cup cream of rice w/sugar free jelly
meal 2
protein cakes w/sugar free jelly
intra
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground turk
1/2 cup sour kraut
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli