TweetU know u live to eat fish brother lmao

Tweettoday:

back/bis/abs(secondary)
low cable rows (one arm pro grip) 25x10 25x10 40x10(warmups) 55x12 55x12 70x12 70x12
dragon rows 50x8/4
assist ng chins x8/4
db pullovers 50x12 55x12 60x12 65x12
db hammers 20x12 25x12 30x12 35x12
cross body hammers 20x10 25x10 30x10
machine preachers 50x6(10) 60x6(10) 60x6(10)
leg raises x15/3
standing machine crunches 30x25/2

done for the day. nice quick simple secondary day. good pump and everything feels pretty good. i can already tell that my forearms and brachs are going to be sore tomorrow and prob the next day. those 2 different hammers were pretty nasty. knee is still kind of sore but tomorrow is a day off so i should be healed up and feeling good for the next leg smashing


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz of steak kabobs and veges
6oz red potato w/grass fed organic butter and fat free cheese
meal 5
16oz ground turkey
1/2 bag brocolli

Tweettoday:

legs
10 min treadmill warmup
roller work and stretching (had to use the gyms roller and it is shitty)
seated leg curls 75x10 90x10 105x10 (warmup) 120x10 135x10 150x10 165x10/6
leg press(3sec negs) 270x10 360x10 450x10 540x10 630x10 720x10 900x10 990x10 1080x10 (skipped plate number 8 cause partners were complaining and cut it off at 12pps)
squats 135x10 185x10 225x10 315x10(wraps on) 365x10 (forgot damn belt again and felt good and strong)
one leg extensions 45x50 35x50
static stretching with 10 reps of contractions after each stretch 4 rounds of each

done for the day. great session today even though i forgot both my roller and my freaking belt again. moved some pretty heavy weight around and other than my knee pretty much killing the whole time all went very well. so now it is rolling and icing for the rest of the day. getting silly now haha

meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
chicago deep dish (thanks to gusto) the whole thing
1 1/2 cup of cotton candy ice cream
meal 5
16oz ground turkey
1/2 bag brocolli

with the pizza and ice cream today that puts me into a huge surplus of cals for the week. so this upcoming week should be freaking nasty

Tweettoday:

chest/delts/calves/abs (primary)
10 min treadmill warmup
rumble roller work
flat db press 25x12 40x12 55x12 70x12 85x12 100x12 (failed at 12 on the hundos)
sm incline press 135x8 185x15 225x12 245x11 265x9 275x7
machine press 140x8 150x8 160x8 160x8 (barely got 8 on the last 2 sets)
stretch pushups x16 x11 x9
bent db lats 20x10(10) 25x10(10) 25x10(10) 25x10(10)
6 ways 10x10/3
db lats 20x8 25x8 30x8 25x8 (shoulders smoked)
assist machine pressdowns ss 120x10/4ss
standing calf raise ss135x10 ss155x10 ss195x10 ss215x10
machine crunches x15/4

done for the day. that huge surplus of calories yesterday made a huge difference even though i was a little dehydrated and only got one meal in prior to training. everything felt really good in my upper body other than my low back is a little sore from yesterday. chest and shoulders pumped up nicely and even though we moved at a very quick pace i still moved up weight wise the whole time. i am very happy with how the progress is moving along. i should say until i get cardio added back in and start getting nice and tired again lol. i hate hate cardio


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey meatloaf
meal 5
16oz ground turkey
1/2 bag brocolli

TweetThese are a *****! 6 ways 10x10/3

Tweet

Originally Posted by stevekern

These are a *****! 6 ways 10x10/3

i agree. it is amazing how heavy 10lbs can be on a single movement

TweetL

Originally Posted by guns01

today:

chest/delts/calves/abs (primary)
10 min treadmill warmup
rumble roller work
flat db press 25x12 40x12 55x12 70x12 85x12 100x12 (failed at 12 on the hundos)
sm incline press 135x8 185x15 225x12 245x11 265x9 275x7
machine press 140x8 150x8 160x8 160x8 (barely got 8 on the last 2 sets)
stretch pushups x16 x11 x9
bent db lats 20x10(10) 25x10(10) 25x10(10) 25x10(10)
6 ways 10x10/3
db lats 20x8 25x8 30x8 25x8 (shoulders smoked)
assist machine pressdowns ss 120x10/4ss
standing calf raise ss135x10 ss155x10 ss195x10 ss215x10
machine crunches x15/4

done for the day. that huge surplus of calories yesterday made a huge difference even though i was a little dehydrated and only got one meal in prior to training. everything felt really good in my upper body other than my low back is a little sore from yesterday. chest and shoulders pumped up nicely and even though we moved at a very quick pace i still moved up weight wise the whole time. i am very happy with how the progress is moving along. i should say until i get cardio added back in and start getting nice and tired again lol. i hate hate cardio


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey meatloaf
meal 5
16oz ground turkey
1/2 bag brocolli

Looking strong bro

Tweettoday:

back/calves/abs
10 min treadmill warmup
rumble roller work and stretching
one arm db rows 40x8 60x8 80x8 100x8(warmups) 120x8 120x8 120x8
rack pulls 135x3 225x3(warmups) 275x6/4
assit chins x8/4
sup grip low cable rows 100x8 120x8 140x8 160x8
cable rope pullovers 100x8 120x8 140x8
machine crunches x15/5
machine toe press 210x30/2 190x30/2

done for the day. another really good day in the gym and moved some good weight again. i am pretty sure i am close to clearing out the abundance of glycogen out because i was getting a little fatigued after the rack pulls. everything feels pretty damn good though for the most part. that is as long as my lower back isnt silly sore tomorrow. oh and those 30 rep calf raises sucked pretty bad


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz bbq chicken
8oz red potato
meal 5
16oz ground turkey
1/2 bag brocolli

TweetYou're a 'Rock Star' for sure. I'm still sore from last week.
~Trixie~

Tweettoday:

legs/calves (secondary)
10 min treadmill warmup
roller work and stretching
lying leg curls 60x10/3(warmups) 100x15/6 (these got really hard really quick haha)
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 (cut it off there for pump day)(3 sec negs on these also)
front squats 135x10 185x10 225x10 225x10
one leg leg extensions ss 45x10ss/4
quad stretch and flex ss x15(10)/4
toe press ss 210x10ss 210x10ss 230x10ss 230x10ss
bw standing calf raise x20/4

done for the day. well pretty good day. my hams got wrecked straight up out the gate. my knee has been giving me a hard time here for the last little bit. to add insult to injury i popped my good one doing those stupid one leg leg extensions haha. just a little bit of pain but i am pretty sure not an injury. it pops in the same spot from time to time when i lock out completely like a jack ass. other than that all is rolling really well.



meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 and half scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz steak
meal 5
16oz ground turkey
1/2 bag brocolli

Tweettoday:

delts/chest/tris (secondary)
10 min treadmill warmup
roller work
reverse peck deck 60x10/2(warmups) 75x30x25x20x15 90x10
seated db lats 20x12 25x12 30x12 30x12
ng machine shoulder press 100x10 140x10 150x10
machine press 120x10 150x10(warmup) 170x14 170x11 170x9 170x8
decline db press 65x10/3
machine flyes 120x10 135x10 150x10
one arm cable pressdowns 50x10 60x10 70x10 80x10 90x10
seated overhead rope extensions 120x10 140x10 150x10 160x10

done for the day. felt really good and strong, with everything kicking nicely once i got good and warmed up. the heat is off the charts so i have had zero issues cooling down even though i push the pace pretty quickly. both knees are super tender today but i rolled the crap out of both legs. so hopefully it will ease up


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken
medium green salad w/jalepeno ranch
meal 5
16oz ground turkey
1/2 bag brocolli

TweetKick ass and ass for names later mr gunns

TweetI hope your knees are OK. Super difficult to work around those. Maybe you can go to the beach. LOL Rake says shark wrestling is the new up-and-coming sport.
~Trixie~

Tweet

Originally Posted by Trixie

I hope your knees are OK. Super difficult to work around those. Maybe you can go to the beach. LOL Rake says shark wrestling is the new up-and-coming sport.
~Trixie~

Shark wrestling may actually help him like the beach. I thought I was mr. anti- social hahaha

Tweettoday:

back/bis/abs
10 min treadmill warmup
rumble roller and stretching
low cable rows(med grip) 100x10/3(warmups) 120x10 140x10 160x10 180x10
rack pulls 135x3 225x3(feeders) 315x6/4
assist wide grip chins x8/4
db pullovers 50x12 55x12 60x12 60x12
seated db curls 20x12 25x12 30x12 30x12
reverse curls 55x30x25x20x15 (these were done with 40 sec rest between)
leg raises ss x15/4ss
rope crunches ss40x15/4

done for the day. fantastic workout. the pump in my arms was so stupid i had to take my protective sleeve off after the seated db curls because it was hurting so bad. knees still hurt but they are feeling a lot better. since i will be off my feet for the majority of the day tomorrow and have an off day, i should be close to good for saturday's session


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli