TweetThat's awesome gunz. I start prep next Tuesday myself. I like your list.
Any fibrous stuff?
Tweeti know no one will probably ask but i get the question a lot about what i choose and how i choose my clean and cutting down foods. well the first thing i look at is how much the will fill me up cause it is crazy hard to get any sleep when you are starving to death. sodium content cause i am a bloat monster and also how well my body leans out with certain foods. for carbs i only use 3 sources for dieting: oats cream of wheat and cream of rice. for protein i use a few different choices and they change as i get closer to show time due to sodium and trying to pull out that last bit of stubborn fat: tiliapia orange roughy, egg whites, extra lean cuts of beef (only on 0 carb days) 97/3 ground turkey, and boneless skinless chicken breasts. the chicken and eggs are eliminated at 4 or more weeks out due to sodium. for fats i keep it pretty simple: coconut oil flax oil and omega 3 fish oils. that's about it and if you track along you will see i add stuff in and take stuff away as i go as well as meals getting cut in half and i eliminate meals at the end completely
TweetI ate two artichokes last night and I scared the dog after dinner with my gas.
Tweethappy new year and game on to the journey of dominating it in 2013:
15min step mil warmup glutes calves
hs incline press 45x20 70x20 90x20 115x15 135x15 pause at the top and pause in the stretch
low incline wide press 40x20 50x20 60x20 70x15
low incline around the world flyes 10x30 20x20 30x20 35x15
cable crossovers 40x30 50x20 60x20
stand bb curls 40x20 50x20 60x20 80x20
db preachers 25x20 35x20 45x15 50x12
db hammers 20x20 30x20 40x20 50x15
machine crunches 30x20 40x15 50x15 60x15
cable crunches 40x15 50x15 60x15 70x15
20 minute step mil glutes and calves.
quick report: legs are sore as hell and very stiff. a little tired cause we were up late for the new year. game face is on and am fasted cardio to begin on thursday at 4am sharp. time to tear it up fellas
Tweetam cardio fasted step mil 20 mins glute calve twist. i have been doing this for a while now and forgot to add it to my training posts. sorry about that
15 min step mil warm up glute calve
toe press 110x20 150x20 170x20 190x20 210x15 these are done with a 2sec contraction slow negative and a 5sec hold in the stretch position
bb shrugs 135x50 185x25 225x20 275x20 315x15
low pulley riope rear delts 30x20 45x20 55x20 65x15
cable side lats btb 10x20 20x20 30x20 40x15
cable upright row to front raise 40x30 (way to light) 70x20 90x15 100x12
bb front raise on 30deg incline 20x25 30x20 40x20 50x12 these are done with a 2 sec pause on the contraction slow negs
machine press 50x50 70x50/2
20 min step mil glute calve
done for the day.
diet sucks as always starving it up a bit. quads are still a bit sore lol. good times, training partner is back after being sick. she dropped 15lbs and i jumped her cals up to 3500 to prime for the prep
Tweetearly am fasted cardio 20minutes on eliptical unfortunately. their is a pair of momos on the machines.
15min step mil warmup glute only today. calves are brutal sore
leg xtensions 30x30 45x30 60x30
seated leg curls 75x30 90x30 120x20 150x20 180x15 195x15
romanian deads 4sets 135x20 185x15/3
sl deads 135x20 185x20 225x20 275x15 315x12
walking lunges 40/40 yards 4 rounds
lying leg curls 60x20 80x20 100x20 110x20
cardio 20min step mil glutes only
done in under 2 hours
Tweetim along for this ride......at how many weeks out do you go in to full on prep? i hear its somewhere between 12-16 weeks....i guess it would be depending on where you at....
With Hard work and Dedication you to can achieve GREATNESS......
and thanks for following along. i didnt think there was a lot of people following along