Tweet16oz chicken jalepeno ranch
thats what im talking about brother anaimal posted it once i eat it once a week if i can

Tweettoday:

abs/back/bis(secondary)
leg raises x15/4
incline crunches x15/4 (since my abs are already toast, these were especially brutal but i got them done)
rumble roller work and stretching(didnt forget today lol)
seated one arm pro row 35x10/3(warmups) 50x12 60x12 70x12 70x12 (no failure but still heavy)
rack pulls (not normal these are shoulders pinched pulling with lats) 185x3 225x3 315x6/4
assist ng chins x8/4 (used less weight this time and these felt great both in stretch and contraction)
db pullovers 55x12 60x12/3 (60s actually felt pretty heavy and it was taken to almost failure)
standing db curls 15x8 25x8 30x8 35x8
bb reverse curls 30x12 40x12 50x12/2

done for the day. yes trixie i did abs 4 days in a row i believe maybe 5, i will have to go back and check lol. yes they are also wrecked and i need a day off completely to recover haha. good overall workout today and everything felt pretty good. got a little hip pain but very very minor, i think it was just starting to loosen up and get warm cause i didnt have any shooting or tightening up just a little pain. overall great pump and moved really quickly through this session. legs are also a little tight and a smidge sore but nothing crazy, i can just tell they have been worked and are a little tired. did some light posing this am so that could be where it came from.

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

i have been out of sourkraut for a bit now and i keep forgetting to pick up more. funny thing is i can actually tell a big difference in my guts since i havent been eating it. time to put it on the list. you will see a nice jump up in carbs coming soon in prep for gusto's visit. we are going to get stupid nasty over 4 days and i have to have an abundance built up for the visit. i will prob jump up 5-10lbs loading up haha

TweetLooking forward to it brother.

Tweettoday:

abs/legs/calves(primary)
machine leg raises ss 40x15/4ss
machine crunches ss40x15/4 (this super set destroys my freaking abs bad)
roller work and stretching
lying leg curls 70x15 80x15 100x15 110x15(wamrups) 140x10(20) 135x10(20) 125x10(20) 20 sec iso holds with increased pressure on each set. was losing positive strength on full reps so i had to lower weight
leg press 270x25 360x25 450x25 540x25 630x25 720x25 810x25
sumo hacks 180x8/4 these were done super super slow
sm lunges 135x6/6/4 did these 6leg per side switch then six reps on other leg again for a total of 12 reps. the really really suck switching back and forth that way
elevated platform lunges 30x10/2 lots of focus on stretching the glute on these
standing calf raise 250x10/8

done for the day. killed after this workout. it was extra stupid brutal. knees actually felt really good today and so did lower back. had a little twinge in my good knee on hacks but that was my own fault for twisting out on the way up like a momo. it was temporary though and a split second. pump was stupid today also.

meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/4 cup cream of rice w/s/f jelly
meal 4
chicago deep dish pizza from gusto. loaded with cals and absolutely delicious. thanks again man
meal 5
16oz ground turkey
1/2 bag brocolli

Tweetelevated platform lunges 30x10/2 lots of focus on stretching the glute on these
you are the man i hate that exercise painful as hell for me

Tweettoday:

abs/delts/chest/tris
machine leg raises ss 40x15/4
incline situps ss x15/4
roller work and stretching
reverse peck deck 60x20/2(warmups) 75x25 80x20 85x15 90x10(10) iso holds on the last set 10 secs on each and every single rep. absolutely freaking brutal
seated db lat raise 15x10(10) 20x10(10) 25x10(10) 30x10(10) second number is partial swings out of the bottom
machine chest press 90x10 110x10 120x10(warmup) 160x12 180x12 200x10 220x9
hs incline press 70x8 115x8 135x8/2
machine flyes 120x10 150x10(20) 20 partials out of the hole
machine shoulder press w/iso holds 100x15(2sec iso holds each rep)/2 partner pressing down 2sec at the top each rep
assist machine tri pressdowns 80x20 100x20 120x15 140x11 120x16(15sec) 120x14(15 sec) mid point iso hold 15sec on last two sets
close grip bench 185x8/3

done for the day. extra strong today and a great workout. everything feels great and healthy. i hate abs and that super set warmup combo i did today really really sucks. on the incline sits i am damn near at failure on the last 2 sets.

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

Tweet

Originally Posted by guns01

today:

abs/delts/chest/tris
machine leg raises ss 40x15/4
incline situps ss x15/4
roller work and stretching
reverse peck deck 60x20/2(warmups) 75x25 80x20 85x15 90x10(10) iso holds on the last set 10 secs on each and every single rep. absolutely freaking brutal
seated db lat raise 15x10(10) 20x10(10) 25x10(10) 30x10(10) second number is partial swings out of the bottom
machine chest press 90x10 110x10 120x10(warmup) 160x12 180x12 200x10 220x9
hs incline press 70x8 115x8 135x8/2
machine flyes 120x10 150x10(20) 20 partials out of the hole
machine shoulder press w/iso holds 100x15(2sec iso holds each rep)/2 partner pressing down 2sec at the top each rep
assist machine tri pressdowns 80x20 100x20 120x15 140x11 120x16(15sec) 120x14(15 sec) mid point iso hold 15sec on last two sets
close grip bench 185x8/3

done for the day. extra strong today and a great workout. everything feels great and healthy. i hate abs and that super set warmup combo i did today really really sucks. on the incline sits i am damn near at failure on the last 2 sets.

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

Looks like someone's upping their carbs lol

Tweet

Originally Posted by gusto77

Looks like someone's upping their carbs lol

hehe hehe hehe. and they will be going a bit higher for a little while for the upcoming torture sessions

TweetRock it gunns like only u can brother

Tweettoday:

abs/back (primary)
leg raises x15/4
rope crunches 50x15/4
hs iso rows (seat low focusing on mid back) 70x10/3 90x10(warmups) 115x10/4 i really focused on driving elbows back and squeezing the crap out of it at the top
ng low row 120x10 140x10 160x10 180x10 (same thing here drive them back hard and squeeze the hell out of them
db pullovers 55x10 65x10 75x10 85x10
assist chins x10/4 2 sets here wide grip and 2 sets ng. i also did an iso hold at the mid point on the last rep to failure. that was super brutal and i really tried to focus on squeezing shoulder blades together for as long as i could hold it.

done for the day. great very quick fast paced workout. nothing is really hurting or aching today so that is a huge plus. had a meeting with a new supplement company owner today that went very very well. for those of you following along the company is called fit strong. they only produce a small line of products but they are actually damn good stuff. the have exactly what is in them on the labels, they have independent testing done and the whole 9 yards. i got the spill from the owner about how much went into production and how he got the specific flavors and indgredients that he wanted in them. then had them retested. i have now tried the pre the bcaa and the creatine. i will have a whey shake tonight before bed and another in the am and i will report back. so everyone knows how beligerent my guts are due to my illness in 03. so if my guts can tolerate the products then they are as clean and pure as they come. i can already report that the pre is really good. i took it and immediately went to the gym. he said it wouldnt make me need to crap my brains out. so i trusted him and i had zero issues. that is a huge plus for me not to mention no crash and the potency was perfect. i will make little annotations in here as i go along with the products. i havent used creatine in a very long time due to most bloating me. so we shall see how it does and how my weight goes up over the month.


meal 1
16oz tilapia
1/2 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/2 cup cream of rice w/s/f jelly
meal 4
16oz ground turkey w/ jalepeno ranch
1/2 cup cream of rice w/s/f syrup
meal 5
16oz ground turkey
1/2 bag brocolli
meal 6
2 scoops whey

TweetIs it weird that I like when my PWO makes me shit lol? I like getting cleaned out before hitting the gym haha. Looking forward to the review on the creatine and whey protein

Tweet

Originally Posted by gusto77

Is it weird that I like when my PWO makes me shit lol? I like getting cleaned out before hitting the gym haha. Looking forward to the review on the creatine and whey protein

Anyone should love to be as clean and least bloated before their weightlifting. You are a true Body-Builder who is in touch with every aspect of how your body works. Great to have this detailed information to take into consideration. ' Jungle Book'. Want to be like you uu, walk like you, talk like you, uuu. LOL
~Trixie~

TweetHahahahah

Tweettoday:

abs/legs/calves (secondary)
leg raise machine ss 50x15/4ss
machine crunches ss ss30x15/4 (these supersets are brutal. i know i have said it many times but until you try it you have no idea and my abs are actually pretty strong)
leg press 270x15 360x15 450x15 540x15 630x15 720x15 810x15 900x15 done as quick as possible and i went until i had to pause during the 15 reps. i made it till 9 plates and had to pause on the 14th rep for a sec
hacks (rev banded) 270x8 360x8 450x8 540x8 630x8
hip machine glute work 70x8 80x8 90x8 100x8
leg curls 80x10 90x10 100x10 110x10 120x10 done with about 20 sec rest between each set
machine toe press 230x10 250x10 270x10 290x10

done for the day. great leg session today only a little knee irritation going on so it was excellent. i actually started getting a bit of cramping the pumps were so nasty. i havent had that happen in a very long time. i honestly think using abs as a warmup makes the workout harder because all the blood in there makes breathing a little more difficult. could be just me but i can tell a big difference and my cardio is actually pretty good right now. had the fit strong whey last night and again first thing this am. no gut issues at all and another run with the pre with no issues as well. these are surprisingly really high quaility products. not saying that because i am helping them but to pass my gut test so far is huge.

first thing
2 scoops whey
meal 1
16oz tilapia
1/2 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
2 and a half scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/2 cup cream of rice w/s/f jelly
meal 4
16oz ground turkey w/ jalepeno ranch
1/2 cup cream of rice w/s/f syrup
meal 5
16oz ground turkey
1/2 bag brocolli
1/4 cup cream of rice
meal 6
2 scoops whey

Tweetyesterday:

abs/delts/chest/tris (secondary)
lying leg raises ss x15/4ss
rope crunches ss40x15/4
reverse peck deck 60x20/2(warmup) 75x25 80x20 90x15
seated db lats 30x10/3
machine chest press 100x10 120x10 140x10(warmups) 160x14 180x11 200x10
sm decline press 185x10/3
sm incline press 205x8/3
lying ez bar extensions 95x10/3
assist machine pressdowns 100x10 120x10 140x10

done for the day. in and out pretty quick and strength was way up from a monster breakfast. very loose day of eating for me today because we are celebrating a special day with the family. probably going to be a few days of this this week. no worries though haha i got a little wiggle room. day off and then back at it tomorrow with gusto. going to try to get in some nasty sessions while he is here.

first thing
2 scoops whey
meal 1
gravy and biscuits w/sausage and eggs over easy
2 cobler pancakes with ice cream lol
meal 2
protein cakes
intra workout
2 and a half scoops intra md
meal 3
16oz chicken buffalo ranch sauce
meal 4
25 wings traditional with hot flavoring and ranch
piece of cake and small scoop ice cream
meal 5
8oz ground turkey
piece of cake

even as much as i normally eat i was stuffed to the max and had no desire to eat any more. if i were guessing my glycogen levels are bursting through the seems. oh and my guts are absolutely destroyed from all the nasty food and sugar that i am not used to eating. i did take a nap and slept awesome or as awesome as i can haha