Tweettoday:

abs/legs/calves(secondary)
leg raises ss x15/4ss
rope crunches ss ss50x15/4
roller work
seated leg curls 90x15 105x15 120x15(warmups) 165x10/6 (very little rest between sets)
butt blasters on hip machine 100x8 120x8 140x8 150x8
leg press 200x10 400x10 600x10(warmups) 690x15/5 (only enough time for partner to go between sets)
front leg raise on hip machine 70x12 90x12 100x12
seated calf raise 50x10(1)ss 75x10(1)ss 100x10(1)ss 125x10(1)ss 10 sec partner assisted forced stretch at the end of each set
lying banded tib raises ss x20(30)/4 second number was a 30 sec hold at the top

done for the day. this was a super fast paced session today with very short rest between sets. great pumps throughout and the calf work was extra special brutal. i also still hate abs haha


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1 cup steel cut oats
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey meatballs
1/4 cup cream of rice
meal 5
16oz turkey
1/2 cup sour kraut

Tweettoday:

abs/arms/calves/cardio
machine leg raise ss 40x15/4ss
machine crunches ss ss40x15/4
standing ez bar curls 45x12/3(warmups) 105x10/5 (10sec rest between sets. yes these were insanely stupid and brutal)
db hammers 40x10/3 (same thing 10 sec between sets)
ez bar preachers 75x8/2 (super slow eccentric)
rope pressdowns 60x15/3(warmups) 100x12ss 120x12ss 120x12ss 140x12ss
bench dips ss x26 x12 x15 x11
lying ez bar tri extensions 105x12/4
standing calf raise 150x10 165x10(warmups) 180x10(1) 215x10(10) 230x10(10) 10 sec hold in the stretch after the reps
10 min step mill intervals 1-1 ration

done for the day. stupid pump in the arm department today. my eyes got a little to big on the standing curls but i still got them knocked out while following the scheme, i did have to pause for a breath or two during the last set or 2. i also opted to go balls out on intervals today and shorten the session down by 5 mins. i went with a 60sec sprint and 60 sec recovery. so that was a little silly. on a side note other than a little tender elbow and my bad shoulder being a little sore, everything else feels pretty good. i also made a new food concoction that is pretty tasty. it is like a pudding or rice pudding consistency and can be done with whatever protein powder you choose and either steel cut oats or cream of rice.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice (this makes an awesome pudding/rice pudding consistency)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
4 egg sandwiches on oatmeal bread
meal 5
16oz turkey
1/2 cup sour kraut

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Originally Posted by guns01

today:

abs/arms/calves/cardio
machine leg raise ss 40x15/4ss
machine crunches ss ss40x15/4
standing ez bar curls 45x12/3(warmups) 105x10/5 (10sec rest between sets. yes these were insanely stupid and brutal)
db hammers 40x10/3 (same thing 10 sec between sets)
ez bar preachers 75x8/2 (super slow eccentric)
rope pressdowns 60x15/3(warmups) 100x12ss 120x12ss 120x12ss 140x12ss
bench dips ss x26 x12 x15 x11
lying ez bar tri extensions 105x12/4
standing calf raise 150x10 165x10(warmups) 180x10(1) 215x10(10) 230x10(10) 10 sec hold in the stretch after the reps
10 min step mill intervals 1-1 ration

done for the day. stupid pump in the arm department today. my eyes got a little to big on the standing curls but i still got them knocked out while following the scheme, i did have to pause for a breath or two during the last set or 2. i also opted to go balls out on intervals today and shorten the session down by 5 mins. i went with a 60sec sprint and 60 sec recovery. so that was a little silly. on a side note other than a little tender elbow and my bad shoulder being a little sore, everything else feels pretty good. i also made a new food concoction that is pretty tasty. it is like a pudding or rice pudding consistency and can be done with whatever protein powder you choose and either steel cut oats or cream of rice.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice (this makes an awesome pudding/rice pudding consistency)
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
4 egg sandwiches on oatmeal bread
meal 5
16oz turkey
1/2 cup sour kraut

Looks like I need to step up my game on the EZ bar curls haha. 105 x 10 x 5 with 10 sec rest. Dude I was smoked with 65. Never could curl a lot though

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Originally Posted by gusto77

Looks like I need to step up my game on the EZ bar curls haha. 105 x 10 x 5 with 10 sec rest. Dude I was smoked with 65. Never could curl a lot though

yeah well the first 3 and a half sets were perfect but the last half set and final set i had to pause every couple reps to regain my bearing. you know you are getting silly when you get winded doing curls lol

TweetI finally bought a foam roller for at home. I was using one In the gym a bit but needed to get back on it with these legs being crazy fatigued...

Sent from my SM-G870W using Tapatalk

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Originally Posted by rnixon

I finally bought a foam roller for at home. I was using one In the gym a bit but needed to get back on it with these legs being crazy fatigued...

Sent from my SM-G870W using Tapatalk

i actually use both the foam one and the rumble roller at home and pre workout and usually post workout. i am all about doing stuff to recover, heal prehab and grow as much as i can lol. my next venture is going to be in flossing bands. i am going to pick them up and give them a go here really soon

Tweettoday:

abs/back(secondary)
leg raise ss x15/4ss
cable crunches ss ss50x15/4
rumble roller work
one arm db rows 60x8 80x8 100x8(warmups) 120x12 140x10 150x8
hs iso rows 45x4 135x12 180x10 225x8
ng pulldowns 100x5 120x12 140x10 180x8ds 120x8(1) forced stretch
assist chins x12 x10 x8ds x5
prone shrugs on tbar row 45x5 70x12 90x10 115x8
db pullovers 80x12 100x10 115x8
banded good mornings x20/3

done for the day. gusto is down and again we absolutely destroyed a secondary back day. sick sick pump, and moved a ton of weight. feeling pretty beat down now and worn out but no body quit so it was a sucessful session lol.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
triple pork sliders w/ bacon lettuce and tomato
meal 5
16oz turkey

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Originally Posted by guns01

today:

abs/back(secondary)
leg raise ss x15/4ss
cable crunches ss ss50x15/4
rumble roller work
one arm db rows 60x8 80x8 100x8(warmups) 120x12 140x10 150x8
hs iso rows 45x4 135x12 180x10 225x8
ng pulldowns 100x5 120x12 140x10 180x8ds 120x8(1) forced stretch
assist chins x12 x10 x8ds x5
prone shrugs on tbar row 45x5 70x12 90x10 115x8
db pullovers 80x12 100x10 115x8
banded good mornings x20/3

done for the day. gusto is down and again we absolutely destroyed a secondary back day. sick sick pump, and moved a ton of weight. feeling pretty beat down now and worn out but no body quit so it was a sucessful session lol.


meal 1
16oz tilipia
1/2 cup cream of rice w/ jelly
meal 2
2 scoops wpi
1/2 cup cream of rice
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
triple pork sliders w/ bacon lettuce and tomato
meal 5
16oz turkey

LMAO! from what I hear that can't even be called a secondary when you and gusto work out together.
~Trixie~

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Originally Posted by Trixie

LMAO! from what I hear that can't even be called a secondary when you and gusto work out together.
~Trixie~

well tech it is a secondary on paper but in reality we get just a little silly sometimes

Tweettoday:

legs (yeah boy)
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 100x12(warmups) 120x15 130x16 140x12 150x10 (think i had a forced rep or two on that last set for a couple extras) just a note these were fast and stupid
squats 135x10 225x10 275x10 315x10 365x10 405x10 (felt froggy and silly strong today, so i pushed it a little bit. may had another plate or 2 left in me but i wouldnt have been able to keep speed)
bulgarian split squats 35x8(10) 45x8(10) 55x8(10) ds65x8(10)ds 55x8(10)ds 45x8(10) 35x8(10) sec number is an iso hold at the end of the reps
bb stiff leg 3/4reps 135x8 225x8 275x8

done for the day. killer killer day today. everything felt really good and strong no real issues other than pinching a nut on the last set of squats but it didnt hinder anything cause it was the last rep. no wraps until i hit 315 and held speed for the entire duration of the squats. that and i was getting some really good pauses in the hole. i did get a brutal ass cramp 2 sets in on the drops of the bulgarians but that is pretty normal for that movement. great day with gusto again. gusto has no quit in him even when i try to kill him haha


meal 1
2 scoops whey
1/2 cup cream of rice
meal 2
2 krispy kreme waffles (no bacon and i knew better than to have them before hard leg day)
intra
4 scoops intra md
meals 3
dbl cheese burger w/fires
meal 4
not known yet
meal 5
16oz turkey

i will be having a rollo blizzard at some point today also. since we absolutely destroy it when gusto is here, i am a little more slack on having some extras in my diet. damn sure need the surplus of cals when he is in town

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Originally Posted by guns01

today:

legs (yeah boy)
10 min treadmill warmup
roller work
lying leg curls 70x12 80x12 100x12(warmups) 120x15 130x16 140x12 150x10 (think i had a forced rep or two on that last set for a couple extras) just a note these were fast and stupid
squats 135x10 225x10 275x10 315x10 365x10 405x10 (felt froggy and silly strong today, so i pushed it a little bit. may had another plate or 2 left in me but i wouldnt have been able to keep speed)
bulgarian split squats 35x8(10) 45x8(10) 55x8(10) ds65x8(10)ds 55x8(10)ds 45x8(10) 35x8(10) sec number is an iso hold at the end of the reps
bb stiff leg 3/4reps 135x8 225x8 275x8

done for the day. killer killer day today. everything felt really good and strong no real issues other than pinching a nut on the last set of squats

I hate when that happens. LOL

Tweettoday:

chest/delts
10 min treadmill warmup
rumble roller work
machine press 70x8 90x8 110x8 130x8 150x8 170x8 190x8 210x8 240x8(20) last set had 20 forced reps after the original 8 reps which was straight up stupid
reverse banded incline press 225x8 255x8 275x8 295x6+2 315x4+2ds 225x5 (gusto smoked me on these today)
flat db press 75x8 85x8 90x8 4 bottom end partials after each set
assist dips ss x10/3ss
wide grip pushups ss x18 ss x14 ss x9
bent db lats ss 25x25/3ss
over and backs ss x10/3
cable side lats 15x12 15x12 20x12
seated db press 85x10 85x8+2 85x6ds 55x5

done for the day. pretty good day today, not really enthused about my performance and gusto smoked me pretty much across the board on chest/shoulders. it's all good though, still moved some good weight, pump was pretty silly and nothing got busted up. the high volume machine press i think smoked us pretty bad right out of the gate, or at least it did me. great sessions this weekend and i am sure that is going to translate into some pretty silly addition dense nasty size.

meal 1
2 scoops whey
1/2 cup cream of rice
meal 2
jalepeno cheeseburger
fries
intra
2 and a half scoops intra md
meals 3
16oz turkey
meal 4
16oz turkey
meal 5
16oz turkey or chicken (havent decided just yet)

Tweettoday:

abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
rumble roller work
meadows rows 35x8 60x8 60x8 75x8(warmups) 100+2c x8/3 (chains weight 20lbs each at the top) these were pretty heavy and felt great today
wide grip pulldwons 120x8 140x8 160x8 (big focus on the squeeze)
db rows 110x5 150x5 150x10/2 ds150x10ds 125x10ds 100x10 (dicked the dog a bit on these and went up to quick on my feeders so i just went with it and killed it)
cable face pulls 60x12 80x12 100x12
banded hypers x15/3

done for the day. great workout and went pretty freaking heavy. the addition of chains is pretty cool being super heavy at the top end and a little lighter at the bottom. that db row drop set is absolutely stupid hard but man the pump is insane. everything feels really good still, no back issues right now knees are pretty good and i really dont have any complaints. i did stay up way way later while gusto was down and i had other company as well. that will set me back a little bit to get caught up on but that's no sweat. i dont think it is so much a lack of sleep while gusto is down as much as we absolutely destroy it every day he is in town.


meal 1
16oz tilapia
1/4 cup cream of rice w/ syrup
meal 2
2 scoops whey
1/2 cup cream of rice
intra
4 scoops intra md
meals 3
16oz turkey
1/4 cup cream of rice
meal 4
16oz chicken
8oz red potato
meal 5
16oz turkey
1/4 cup sour kraut

i need to get more greens and coconut oil back into my diet. i have been slacking like a champ on some aspects but i am still progressing. need to make a note of it so i dont forget next time i am at the store haha

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Originally Posted by guns01

today:

abs/back
machine leg raises ss 40x15/4ss
machine crunches ss ss40x15/4
rumble roller work
meadows rows 35x8 60x8 60x8 75x8(warmups) 100+2c x8/3 (chains weight 20lbs each at the top) these were pretty heavy and felt great today
wide grip pulldwons 120x8 140x8 160x8 (big focus on the squeeze)
db rows 110x5 150x5 150x10/2 ds150x10ds 125x10ds 100x10 (dicked the dog a bit on these and went up to quick on my feeders so i just went with it and killed it)
cable face pulls 60x12 80x12 100x12
banded hypers x15/3

done for the day. great workout and went pretty freaking heavy. the addition of chains is pretty cool being super heavy at the top end and a little lighter at the bottom.

Not taking anything away from you buddy you are the best but I think the chains are a waste of time. Like you said it get heavier at the top. The top were you are the strongest, bands to me seem to be a better way to go. I am no way as big or strong as you but try to work toward my weakness Bottom is were it counts IMO.

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Originally Posted by Rake

Not taking anything away from you buddy you are the best but I think the chains are a waste of time. Like you said it get heavier at the top. The top were you are the strongest, bands to me seem to be a better way to go. I am no way as big or strong as you but try to work toward my weakness Bottom is were it counts IMO.

no, bands and chains are completely different in terms of stimulation and goals. we are working max load at the top with chains and deep stretch with a lighter load at the bottom where the biggest chance of injury is. now for bands you are getting additional constant tension that is going to get stronger at the top as well but it will go up evenly throughout the range of motion. just wait band work is coming soon but i do really like the addition of chains though it is a whole different arc on the strength curve esp doing these rowing motions