Tweet

Originally Posted by guns01

today:

arms/cardio (deloading)
10 min treadmill warmup
roller work
rope pressdowns 60x15 80x15/2 warmups
rope pressdowns gs 100x8gs 120x8gs 140x8gs 150x8gs
pro kickbacks gs gs20x8/4gs
bench dips gs x8/4gs
standing ez curls gs 75x8gs 75x8gs 105x8gs 105x8gs
db hammers gs 30x8gs 35x8gs 40x8gs 40x8gs
rope hammer curls gs 100x8 gs120x8 gs120x8 gs120x8
15 min stepmill intervals 2-1

done for the day. i forgot to roll yesterday so the legs and it bands were a bit tight going into today. good times

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef
8oz red potatoes
meal 5
16oz chicken

Think I'm gonna join ya and do a small deload next week. I've been feeling a bit run down since 4th of July weekend haha. Did some rack pulls with 495 today though... Def think I need to take it easy next week though.

Tweetyesterday:

cardio/abs/calves

leg raise machine ss 40x15/4ss
crunches ss x15/4
15 min intervals 2-1 intervals on stepmill
toe press on leg press 225x10/4 i held each contraction for 10 secs. these sucked extra bad because my calves were pumped already from the intervals

done for the day


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
8oz sweet potato fries
meal 5
16oz chicken

Tweettoday:

abs/cardio/calves(deloading)
leg raises x15/4ss
rope crunches ss ss40x15 ss40x15 ss50x15 ss50x15
15 min stepmill intervals 2-1
toe press 230x20ts 250x20ts 290x20ts 310x20ts (working stretch to midpoint)
bw calf raise ts x20/4ts
tibia raise ts 40x44 40x35ts 40x23ts 40x20

done for the day. nothing crazy just some ab work cardio and calves. the calf pump after those intervals is already stupid but adding training after makes it extra interesting. i am wondering if i can hammer them like this every now and then to shock them to grow even more so. legs are pumping up quite a bit doing the intervals also which i really dont care to much for since i already slay them twice a wk already. good times and i hate cardio and abs haha

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
8oz red potatoes
meal 5
16oz chicken

TweetYou are the MAN. You kill yourself every day! I have to say the amount of abs you have ben doing is EPIC.
~Trixie~

Tweettoday:

legs/eccentricless cardio (deloading)
10 min treadmill warmup
roller work
seated leg curls 90x10 105x10 120x10(warmups)135x10 150x10 165x10 180x10 195x10
abductors 120x10 170x10 190x10 190x10
squats 135x10 185x10 225x6 255x6 275x6 295x6 315x6 (these were very light and smooth as hell today)
machine leg press 315x20 390x20/3
prowler pulls x20 yards x4
reverse prowler drags x20 yards x4 rounds

done for the day. actually felt pretty damn good until i got up this am and my back was stiff as hell. no issues training today but it is def feeling a tad bit ill tempered. if i were a beating man i would almost put money on the interval cardio aggervating it. i will know for sure when i change to lss this week and see if it eases up. everything else is great for the time being haha


meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
8oz red potatoes
meal 5
16oz chicken

Tweettoday:

chest/delts (deload)
10 min treadmill warmup
roller work
machine chest press 80x10 110x10 140x10 170x10 200x10 230x10(barely)
db hex press 65x12/4 (these were borderline failure the whole time)
machine flyes ss 105x10ss 120x10ss 135x10ss
banded over and backs ss x10/4
reverse peck deck 60x30 75x30 75x30
db lats 25x10 30x10 35x10 40x10 (surprised how easy 40 was)
6 ways 10x10/3

done for the day. back still hurts but not anywhere near as bad as i thought it was going to be. good news is the squats didnt aggervate it any more than it already was so that is a big plus, that and i can stand up all the way straight so it isnt to bad lol. yesterday started my final week of delaoding before firing it back up again this upcoming saturday

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
2 cups basmatti rice
meal 5
16oz chicken

Tweettoday:

back/calves (deloading)
10 min treadmill warmup
rumble roller work
giant sets
sm bent row 95x10 95x10 115x10(warmups) gs 185x8gs 255x8gs 325x8gs 325x8gs
db pullovers gs gs60x8 gs65x8 gs70x8 gs75x8
kettle bell row gs x8 (heavy, i have no idea what the weight was but it was good haha)
banded face pulls gs x8/4
TRI SETs
one arm sup pulldowns 40x8ts 50x8ts 60x8ts 60x8ts
bth pulldowns ts ts120x8/4
ng machine pulldowns ts 120x8 ts140x8 ts140x8 ts140x8
toe press 270x20ts 310x20ts 370x20ts 390x20ts (working stretch to mid point) did a double drop on last set down to 190 for an extra 20 reps
bw standing raise x25/4ts
tibia raises ts40x54 ts40x50 ts40x44 ts40x35

done for the day. lower back was a little sore going in but once i was warmed up i didnt have any issues at all. felt really good and strong today and pumped up really quickly. i could see a huge difference in my back today for some reason. much bigger denser and fuller than usual. i actually moved more weight than i should have for deloading but it felt good so i went ahead and poured it on. i am contemplating cardio again tomorrow but i have a really good feeling that's what is making my back pissed off at me. i am also back up to 265 even with the added in cardio and very small adjustments in carbs. the beta alinine and creatine must be doing something.

meal 1
16oz tilipia
1/2 cup cream of rice w/pb and jelly
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz chicken
2 cups basmatti rice
meal 5
16oz chicken

TweetI havent read yours in a litle while guns. Are you cutting, just wondering why you are eating 5 times a day. I know you like to eat alot like me loll.

Tweet

Originally Posted by animal87

I havent read yours in a litle while guns. Are you cutting, just wondering why you are eating 5 times a day. I know you like to eat alot like me loll.

i am doing a clean offseason bulk right now. so i am adding weight back on very very slowly trying to keep fat gain to a very bare minimal.

Tweettoday:

abs/cardio/calves
machine leg raise ss 40x15/4ss
machine crunches ss 40x15/4
roller work
30 min stepmill (ouch)
seated calf raise ss 50x15ss 75x15ss 100x15ss 125x15ss
tibia raises ss 40x54 ss40x31 ss40x30 ss40x27

done for the day. i did the cardio today pretty high paced at level 6 for the duration. that was much higher than what i should have been doing but i felt good so i just cranked it up and huffed and puffed lol. i had a couple ppl come over and want to talk and i was able to speak so it wasnt to far off where i should have been. so all in all a boring day that sucked with cardio

meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
protein cakes
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey
2 cups basmatti rice
meal 5
16oz turkey

TweetKicking ass ed mr beast always insperation

Tweetthat what i attempting myself these days too guns. I cut way down and have gotten lean and trying to build back up to the weight i want and stay around 8-10% bf year around if possible.

Tweet

Originally Posted by animal87

that what i attempting myself these days too guns. I cut way down and have gotten lean and trying to build back up to the weight i want and stay around 8-10% bf year around if possible.

what i changed since i missed the chance to compete this year is for one i did a little mini prep with gusto but kept in a cheat once a wk until i got down to around 250. now i just kept my protein where i always have it around 450-500g per day i kept the carbs medium fat low (which is going to change here shortly) and added cardio sessions back in rotating between steady state and intervals as well as some eccentric less cardio as well. i am also going to be more consistent with abs 4x a wk and calves up to 5x per week when i kick off my new programing. only downside i have noticed is that the cardio is hammering the crap out of my lower back for some reason. another note i have figured out is that adding in creatine and beta alanine jumped my weight up nicely and still didnt bloat me at all

TweetNot an expert but looks like you are prepping. Cream of rice is so terrible you would only want to eat it if you absolutely have to. I think you may have a small show in your area in October that you want to Kick A** at. JMO
~Trixie~

Tweet

Originally Posted by Trixie

Not an expert but looks like you are prepping. Cream of rice is so terrible you would only want to eat it if you absolutely have to. I think you may have a small show in your area in October that you want to Kick A** at. JMO
~Trixie~

no shows at all for this year and i am def not prepping lol. i am still getting my cheats in once a wk and i will eventually go back to 2 cheats a wk here shortly. just trying to keep the water and fat at bay and stay semi healthy. i am damn sure not getting back up to and over 300 this off season