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Originally Posted by gusto77

Haha told you you were screwed lol

yeah i didnt figure it would be that freaking bad. he is about to get dropped off the team completely. the boss says he was fake dry heaving almost the entire time. so i said well did he bring the trash can or bucket over while he was doing it? nope sure didnt. so he was faking it completely. i have never seen a man, that allows the ladies to change and move all the weights around while he acts all dramatic laying on everything acting like he is about to die. it is actually pretty pathetic to be honest. i was changing weights as soon as i got up from doing my set so it didnt take 6 hours to get done. i have made people puke pass out and even quit mid workout but i have never worked with someone that was such a faker in all my years of training. the dropping the weights and being all dramatic really irritates the dog piss out of me to. i think he wants everyone to look over at him is the reason why he does it. i have already told him about 10 times how much harder it is when you are doing cardio and you really dont have many calories in you and what we are doing now is hard but not even close to what it is like to train while getting ready for a show. i think it's time for you to just go ahead and move close enough to hit it every day that way one i dont have to waste my time with half assers and 2 we can break each other off and turn into super mega monsters haha

Tweettoday:

abs/delts/chest
unsupported hanging leg raise x10/2 ss x10/2ss
rope crunches ss 50x10 ss50x10 50x10 50x10 (crowded today so i had to do a couple regular sets before my super sets. planned on doing tri sets but that fell through
reverse peck deck 60x15ss 75x15ss 90x15ss 105x15ss
rotator work ss x20/4
db lats 25x10 35x10 45x10 50x10
db front raises w/twists 15x10/4 (went light on these cause heavy hurts my shoulder)
flat db press 25x15 40x15 55x8 70x8 85x8 100x8 120x8
sm incline press 205x10(6) 225x8(4) 245x6(3) 255x4(17) (sec number is bottom end partials)
machine flyes ss 135x10(x10)ss 120x10(x10) ss105x10(x10)ss 105x10(x10)ss 105x10(x10)
pushups ss x27 ss x19 ss x17 ss x14 ss x9

done for the day. just trained with the boss today so it was fast paced smooth and no drama. it was a great session with a great pump and moved some really good weight with almost zero shoulder pain at all. i think doing shoulders first as well as flossing last night and this am helped a ton with the pain. i was 100% warmed up and primed for chest for sure. i wanted to hit an ab triset but it was crowded when we started up so i had to improvise a bit. great day now it's time for football. we also got this workout done in about an hour and a half and even had to wait a couple of times for equipment. that shows how much the fakers slow me down and it didnt impact my weights at all.


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz bbq chicken (out of ground damn it)
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

abs/back/calves(primary)
leg raises ss x15/4ss
rope crunches ss ss50x15
rumble roller work
mag sup grip cable rows 85x10 120x10 140x10 160x10(warmups) 200x10 220x10 240x10 ds 260x6 200x6 160x6(1) did another set of 160x8 big squeezes again
db pullovers 65x10 85x10 95x10 100x10
sup grip cable rows (med) 100x12 100x10 120x8 140x6 100x12 (these were very awkward to do and i didnt like them)
mag ng pulldows 100x8 120x8 140x8 160x8 180x8ds 120x7
bb rows 135x5 185x5 235x5 285x5 235x5 235x5
hypers 135x25/3
toe press ss 230x30ss 250x30ss 270x30ss 290x30ss
tibia raise (one leg at a time) 20x51 ss20x43 ss 20x37 ss20x25

done for the day. not a bad workout at all, i hit this one completely solo, so i flew through it nice and fast. did have some issues on both the sup grip cable rows and the bent bb rows. the cable rows felt really awkward but i could feel the muscle working still and the rows haha, i have a hard time stopping short of full range of the stretch and that's what i was supposed to do. so i had to lighten the weight quite a bit to get it to stop properly. overall great freaking day and time for some monday night football.


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz cream of mushroom chicken
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

legs(secondary)
10 min treadmill warmup
roller work
seated leg curls 105x10 120x10 135x10(warmups) 150x15/6 (only took enough time for my partner to go between sets)
leg press (high and wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10
sm lunges 165x10/4
sissy squats 4 sets to failure rep range went from about 30 down to 11ish. i did these really quick so i lost count and didnt track it at all

done for the day. this was a very fast paced session today. we only rested long enough for my training partner to go. the only time we slowed down was when we got to lunges and that's a give me, it takes a min or so to catch your breath on those. at least it does for me. got this workout done not including warmups in about an hour and 20 mins or less. that's great timing and i did it with a client of mine's wife who was killed a little while back. she jumps in with me from time to time when we are on the same sched. it's nice to train with someone that isnt dragging ass and slowing the tempo down or acting like they are going to die. well we were both about to die on the lunges but eh, that's respectable haha. great pump and everything feels pretty good. i was supposed to do front squats and leg extensions today instead of lunges and sissy squats. i decided to give both my back and knees a break as well as my shoulder. they are sore but not hurting so i want to let them heal up a bit before hammering on them again. just a little precaution


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz some protein (havent decided just yet) may be a steak
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

arms/calves/intervals
10 min treadmill warmup (was going to do abs but guts had me choose other wise)
roller work
standing db curls 15x10/2 25x10(warmups)ss 30x10ss 35x10ss 40x10ss 45x10ss
machine curls ss ss60x6 ss70x6 ss80x6 ss90x6
standing bb curls 70x10 80x10 100x10 (went to light on the first two. i though my bis were shot and they actually were still good)
reverse curls 85x15/4
v bar press downs 100x20 120x20(warmups) 140x15 160x15 180x15 200x15
tate extensions 25x8 35x8 45x8 55x8 65x8
ez bar jm floor press 95x10 125x10 175x10 220x7
standing calf raises 135x10 155x10 175x10 195x10
step mill intervals 2-1 for 15 mins

done for the day. well hammering out those intervals may not have been the best idea in the world cause now i believe my legs are going to be sore haha. eh, they will just grow and seperate even better anyway. even though i hate arm workouts, this one was a pretty good one, with the normal painful ass pumps that make you want to hit someone cause they hurt so bad. shoulder got a little ill tempered on the jm presses but i just altered my arc a bit and got it working. other than that everything is pretty solid.


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz grilled chicken w/low carb ketchup
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

abs/back/calves/intervals(secondary)
leg raises ss x15/4ss
incline crunches ss x15/4
roller work
banded shoulder mobility work (i did this between ab sets and during my first warmups for back)
one arm pron cable rows 25x10 40x10 55x10(warmups) 70x10 85x10 85x10 85x10
dragon rows 50x8 75x8 100x8 100x8
ng assist pulls x8/4
db pullovers 65x12 65x12 60x12 60x12 (shoulder wasnt liking these to much today so i went super light and easy on them)
seated calf raise 50x10 75x10 100x10 125x10
15min step mill intervals 1-1 plus 5 mins normal. so i did these a little different today. i did the first 10 mins at 1-1, 1min wide open then 1 min to recover and then the final 5 mins at recovery speed. big kick
in the junk

done for the day. i added in a little bit of some band shoulder mobility work today to try to help out with some of my new freaking shoulder issues. it isnt as bad as it was a wk or so ago but it is still a pain in the butt for me. so back to rehab/prehabing a bit to keep it healthy and not break my good one. pretty good secondary day though, got some really good stretching and contractions in and everything felt pretty good. didnt even put my belt on until i got to the dragon rows. i do need to note that the freaking intervals have made my legs sore as crap from the last 2 days. hopefully i can keep them in more often to help enhance my splits even more and keep my cardio up high


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz grilled chicken w/low carb ketchup
8oz sweet potato w/cinnamon
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

legs(at a different gym)
10 min treadmill warmup
roller work
lying leg curls 60x15 85x15 95x15(warmups) 110x10 140x10 150x10 ds 160x10ds 120x10ds 95x10(10sec iso hold partner pressing down)
leg press 370x8 460x8 550x8 640x8 730x8 820x8 910x8 ss 1000x8ss/4ss
machine squats ss180x8 ss270x8 ss360x8/2
walking lunges x10/3
bb stiff leg deads 95x10 145x10 195x10 245x10

done for the day. great session today, nasty pump and workout at a new gym. we moved super quick today which was a great plus as well. back got a little tight but nothing bad at all and i even went completely beltless the entire time. didnt need to wrap my knees at all today either. cheat day so i am stoked


meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
3 dbl cheese burgers
fries w/cheese and ketchup
slice of cake
meal 5
16oz turkey
1/4 cup sour kraut

TweetGlad to see the protein powders in there I questioned if you ever use it. Not sure I could sustain these days without it as a top up ut I've been flailing the food scene compared to before... Time to do prep cooking on Sunday fort eh week I think at least lunch and snack protein...

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Originally Posted by rnixon

Glad to see the protein powders in there I questioned if you ever use it. Not sure I could sustain these days without it as a top up ut I've been flailing the food scene compared to before... Time to do prep cooking on Sunday fort eh week I think at least lunch and snack protein...

Sent from my SM-G870W using Tapatalk

honestly i normally dont man but i am taking a little break from 2lbs of fish daily haha and this stuff is freaking delicious. it is like pudding or rice pudding. it is an awesome preworkout meal or as a a little meal replacement when i have an urge for something sweet when i cant cheat. i have found you can do it a couple ways, you can do it with the cream of rice or with steel cut oats very successfully. both come out to the be pretty close to pudding. if you use a cinnamon or cinnamon roll protein powder, it is almost identical to rice pudding or chocolate or vanilla protein it is like straight up regular pudding. another cool thing is it is fast and doesnt hang out in your belly which makes it great for a preworkout meal

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Originally Posted by guns01

honestly i normally dont man but i am taking a little break from 2lbs of fish daily haha and this stuff is freaking delicious. it is like pudding or rice pudding. it is an awesome preworkout meal or as a a little meal replacement when i have an urge for something sweet when i cant cheat. i have found you can do it a couple ways, you can do it with the cream of rice or with steel cut oats very successfully. both come out to the be pretty close to pudding. if you use a cinnamon or cinnamon roll protein powder, it is almost identical to rice pudding or chocolate or vanilla protein it is like straight up regular pudding. another cool thing is it is fast and doesnt hang out in your belly which makes it great for a preworkout meal

Mmmmm I need to order some protein and supps online. Hey what type of protein do you think is best? Just a simple whey isolate or a whey mix? Or something else? I know I have used the longer acting proteins as a nighttime snack bc of the slower digestion but during the day and def pre or post a short acting is best. Thoughts???

Sent from my SM-G870W using Tapatalk

TweetNever been a huge fan of eggnog but a simple vanilla protein with vanilla extract, cinnamon, and nutmeg is awesome

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Originally Posted by rnixon

Mmmmm I need to order some protein and supps online. Hey what type of protein do you think is best? Just a simple whey isolate or a whey mix? Or something else? I know I have used the longer acting proteins as a nighttime snack bc of the slower digestion but during the day and def pre or post a short acting is best. Thoughts???

Sent from my SM-G870W using Tapatalk

i go with a whey iso all the time. if you want an even faster release then a hydraslate(sp) is even better. i have been using two different brands that i really like: dymatize whey iso 100 and a company a close friend of mine owns called fitstrong. they are both really good mix in there great and only have a gram or so of sugar in them. i am pretty sure my buddies company has their line all over where you are also. stuff doesnt mess with my guts at all, which is the main reason i like it, but the down side is it is a tad pricey.

Tweettoday:

abs/delts/chest/calves(primary)
free hanging leg raise ts x10/3
incline sits ts x10/3
rope crunches ts 50x10/3
db rotator cuff work
bent over db swings 20x20 30x20 35x20 40x20
seated db lats 20x10 25x10 30x10 30x10
bb front raise 40x10 50x10 50x10
flat db press 25x12 40x12 55x12 70x12 85x12 100x10 and 2 partials
bb bench press 165x6 185x6 205x6 225x6 245x6
machine press 70x8 90x8 115x8 90x8 (these really aggervated the piss out of my shoulder)
assist dips x17 x14
seated toe press 250x30 270x30 290x30 (got a nasty twinge doing these today. kind of a cramping sensation right where the calf inserts. prob just trying to cramp but still freaky)

done for the day. shoulder held up pretty well for almost the entire session today until the stupid machine presses. it damn sure wasnt happy with those at all so i backed off on the weight a bit and finished up. funny thing is the dips didnt both it at all but that machine sure is shit did. so more mobility work and flossing today to keep it from killing me for the next 3-4 days haha. football sunday and i have everything that needs to be done, done for the day.



meal 1
2 scoops protein powder
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz turkey chilli
no carbs with this meal because of the veges
meal 5
16oz turkey
1/4 cup sour kraut