Tweettoday:

legs(secondary ouch)
10 min treadmill warmup
rumble roller and stretching
lying leg curls 70x10/3(warmups) 110x8/6
leg press 270x20 450x15 630x12 720x10 ss 720x10ss(x6)/4 these were done 10 then lunges then back to press for 6
sm lunges ss135x10/4
sm squats 185x20/3 (just pump these out like a piston and i had to wrap on my second set)
one leg extensions 30x10 45x10 60x10 2 sec hard squeeze at the top
hypers for glutes/hams x20/3

done for the day. other than both of my knees hurting an overall great session. it was pretty brutal overall and i had to wait twice on machines which made me cool down so that didint help my knees at all. low back is a smidge tender but nothing significant on that issue. i am def prob going to have sore glutes at a minimum and hopefully the recovery is super quick lol.

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
turkey lasagna
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

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Originally Posted by guns01

today:

legs(secondary ouch)
10 min treadmill warmup
rumble roller and stretching
lying leg curls 70x10/3(warmups) 110x8/6
leg press 270x20 450x15 630x12 720x10 ss 720x10ss(x6)/4 these were done 10 then lunges then back to press for 6
sm lunges ss135x10/4
sm squats 185x20/3 (just pump these out like a piston and i had to wrap on my second set)
one leg extensions 30x10 45x10 60x10 2 sec hard squeeze at the top
hypers for glutes/hams x20/3

done for the day. other than both of my knees hurting an overall great session. it was pretty brutal overall and i had to wait twice on machines which made me cool down so that didint help my knees at all. low back is a smidge tender but nothing significant on that issue. i am def prob going to have sore glutes at a minimum and hopefully the recovery is super quick lol.

meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
turkey lasagna
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

Good I hope you're smoked for Sunday because I know I'm going to be lol. Let me know how you like that detox, sounds like something I might be interested in after my competition.

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Originally Posted by gusto77

Good I hope you're smoked for Sunday because I know I'm going to be lol. Let me know how you like that detox, sounds like something I might be interested in after my competition.

i was smoked pretty good but not to bad at all today. should be good to go for sunday haha

Tweettoday:

back/bis/calves/abs
10 min treadmill warmup
rumble roller work stretching
wide grip pulldowns 100x10/3(warmups) 140x10 160x10 180x10 200x10 last 2 sets were questionable with 7-8 reps being strict and a little umpf for last 2
db pullovers 55x12 60x12 65x12
ng pullups (cheater) x10/4
deadstop db rows 80x8 100x8 110x8 120x8
bb 1 1/2 curls 50x8 60x8 70x8
db hammers ds45x6ds 40x6ds 35x6ds 30x6ds 25x6ds 20x6ds 15x6ds 10x6 (did 2 rounds of this)
machine preachers 40x10 50x10 60x10
standing calf raise 135x10 155x10 175x10 195x10
leg raises x10/4

done for the day. not a bad workout at all today that went pretty quickly and smoothly. i had my final pt appointment today and everything went great well i am as good as i am going to get at this point haha. everything is in tact and functioning properly i just have to stay on top of stretching and keeping everything rolled out really good to keep it from tightening up again.


meal 1
protein cakes w/sugar fee jelly
intra workout
3 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
16oz lean ground beef burgers w/blue cheese and buffalo ranch sauce
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 bag broc
1/2 cup sour kraut

TweetWay to kill it guns.

Tweeti keep forgetting to add this to my thread:

i added a 4 way detox supplement in on tuesday. it is from top secret labs and is a 7 day detox system. i picked it up at tgb's suggestion and i will do up a nice review once i complete it

Tweettoday:

chest/tris/delts/calves
10 min treadmill warmup
rumble roller work
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 200x8 200x7 200x6 200x6
machine flyes 105x12 120x12 135x12 150x12
stretch pushups x22 x19 x17 x11
dual rope pressdowns 40x12 50x12 65x12 50x12
seated over head rope extensions 120x10 140x10 150x10 150x10
reverse peck deck flyes ss 75x30ss 75x22ss 75x17ss 75x14ss
band over and backs ss x10/4
db lats 25x12/4
toe press 150x10 190x10 250x10 290x10 310x10 310x10

done for the day. gusto and i pushed the pace really fast today so the pump was pretty nasty. just wait till he unveils the package here shortly haha game on. still holding his strength really well also. overall i feel pretty good and nothing is hurting and aching to bad.


meal 1
16oz breakfast steak
bagel
intra workout
2 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
3 beef and cheddar dogs w/kraut mustard and low carb ketchup
3 whole wheat buns about 70g carb
meal 5
16oz ground turkey w/low carb ketchup and mustard

Tweet

Originally Posted by guns01

today:

chest/tris/delts/calves
10 min treadmill warmup
rumble roller work
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 200x8 200x7 200x6 200x6
machine flyes 105x12 120x12 135x12 150x12
stretch pushups x22 x19 x17 x11
dual rope pressdowns 40x12 50x12 65x12 50x12
seated over head rope extensions 120x10 140x10 150x10 150x10
reverse peck deck flyes ss 75x30ss 75x22ss 75x17ss 75x14ss
band over and backs ss x10/4
db lats 25x12/4
toe press 150x10 190x10 250x10 290x10 310x10 310x10

done for the day. gusto and i pushed the pace really fast today so the pump was pretty nasty. just wait till he unveils the package here shortly haha game on. still holding his strength really well also. overall i feel pretty good and nothing is hurting and aching to bad.


meal 1
16oz breakfast steak
bagel
intra workout
2 scoops intra md
meal 2
16oz tilapia
1/4 cup cream of rice w/sugar free jelly
meal 3
16oz ground turkey
meal 4
3 beef and cheddar dogs w/kraut mustard and low carb ketchup
3 whole wheat buns about 70g carb
meal 5
16oz ground turkey w/low carb ketchup and mustard

Killer workout today bro!

TweetCheddar dogs nice

Tweettoday:

legs
10 min treadmill warmup
roller work and stretching
standing one leg curls 20x8 30x8 40x8/2(warmups) 65x8ss 90x8ss 115x8ss 125x8ss 135x8ss
sl deads 3/4 ss95x8 ss145x8 ss195x8 ss245x8 ss295x8 (very very heavy)
leg press 200x15 290x15 380x15 470x15 560x15 650x15 740x15 830x15
sissy hacks ss x8ss x10ss x12ss x14ss (these were very difficult and a little rough on the knees unless form was absolutely perfect)
hacks ss90x8 ss180x8 ss180x8 ss180x8
elevated lunges x15/3
standing calf raises x10/bunch till we couldnt get 10 any more. gusto selected the weights so i really didnt pay any attention other than it was very heavy
machine crunches w/vacuums 30x15/4
roller work

done for the day. great freaking session again today. knees are a little sore and tender for sure and back as fatigued as well. we tore it up big time today though and moved some pretty heavy weight around. gusto still hangs hasnt puked or quit yet so he is def leaps and bounds above everyone else that has tried to jump in on a training session. he also doesnt slow the pace down at all.


meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz ground turkey
meal 4
buffalo chicken wraps w/buffalo ranch sauce (one of my new favs)
about a cup of peanut butter pie custard
meal 5
16oz ground turkey w/low carb ketchup and mustard

TweetKicking ass as always MR. GUNNS

Tweettoday:

back/cavles/abs
10 min treadmill warmup
roller work and stretching
sm bent rows 95x8 115x8 135x8 185x8 225x8(warmups) 275x8/4
ng low pulley rows 120x12 140x12 160x12 180x12
one arm low pulley rows 40x8 45x8 55x8 55x8
ez bar pullovers 55x10 75x10 95x10 (very awkward movement for me)
assist sg pullups x8/4
stretchers 100x12 120x12 120x12
hypers x30 x25 x25
standing calf raise(partials) 135x10 155x10 195x20 240x20 275x20 275x20 (these were full stretch to mid point only)
machine crunches 30x15 40x15 50x15

done for the day. the gym was freaking stupid packed beyond belief. we even tried to alternate the time a bit to miss the crowd and no bueno on that one. so the workout took prob another 30-40 mins longer than needed. great strong workout though and everything felt great.


meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz grilled chicken w/bbq sauce
8oz potato
small green salad
meal 5
16oz ground turkey w/low carb ketchup and mustard

Tweet

Originally Posted by guns01

today:

back/cavles/abs
10 min treadmill warmup
roller work and stretching
sm bent rows 95x8 115x8 135x8 185x8 225x8(warmups) 275x8/4
ng low pulley rows 120x12 140x12 160x12 180x12
one arm low pulley rows 40x8 45x8 55x8 55x8
ez bar pullovers 55x10 75x10 95x10 (very awkward movement for me)
assist sg pullups x8/4
stretchers 100x12 120x12 120x12
hypers x30 x25 x25
standing calf raise(partials) 135x10 155x10 195x20 240x20 275x20 275x20 (these were full stretch to mid point only)
machine crunches 30x15 40x15 50x15

done for the day. the gym was freaking stupid packed beyond belief. we even tried to alternate the time a bit to miss the crowd and no bueno on that one. so the workout took prob another 30-40 mins longer than needed. great strong workout though and everything felt great.


meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz grilled chicken w/bbq sauce
8oz potato
small green salad
meal 5
16oz ground turkey w/low carb ketchup and mustard

Loved this back workout today bro. Checked out your numbers when I was done and wished I had ya hear to push me a little harder on those SM rows haha. I actually love those EZ bar pullovers when I'm nice and warmed up but I think I'm gonna stick with 85 lbs next time. Perfect weight for that 10- 15 range. And turkey is becoming one of my favorites too as long as it's well seasoned and sauced. Gonna be living on some big turkey cheeseburgers and nachos this fall and winter.

Tweet

Originally Posted by gusto77

Loved this back workout today bro. Checked out your numbers when I was done and wished I had ya hear to push me a little harder on those SM rows haha. I actually love those EZ bar pullovers when I'm nice and warmed up but I think I'm gonna stick with 85 lbs next time. Perfect weight for that 10- 15 range. And turkey is becoming one of my favorites too as long as it's well seasoned and sauced. Gonna be living on some big turkey cheeseburgers and nachos this fall and winter.

the lasgna is off the hook man. you will def have it as an addition, it sucks cause it takes quite a bit of carbs away but eh it's still good and not super high in cals

Tweettoday:

legs/calves
10 min treadmill warmup
rumble roller and stretching
seated leg curls 75x10 90x10 105x10 120x10(warmups) 165x10/5
leg press 270x12 360x12 450x12 540x12 630x12 720x12 810x12 900x12 (only 30 secs rest between each set)
one leg leg press 180x12/4
sm squats 225x20/3
stiff leg deads 185x8/3
glute kickback machine half stack x8ss 3/4 stack x8ss whole stack minus 1 plate x8ss full stack x8ss
seated calf raise ss50x10 ss75x10 ss100x10 ss100x10

done for the day. we cranked through this bad boy lightening quick. the pump was stupid nasty. knees were a little tender and back got a smidge aggervated but not injured just more so pump and normal wear and tear.


meal 1
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz beef meat loaf
8oz mashed red potatoes w/organic grass fed butter
meal 5
16oz ground turkey w/low carb ketchup and mustard