Tweettoday:

abs/back (primary)
leg raise ss x15/4ss
incline sits ss x15/4
rumble roller work
one arm bb rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8 175x8 ds100x8ds 75x8ds 50x8 (did these with only enough time for partner to go)
hs sup pulldowns 45x8 70x8 95x8 115x8 70x8(did a forced stretch while doing each arm then both arms for a full 20 sec forced stretch)
stretchers 100x10 120x10 140x10 140x10
db shrugs 60x10 80x10 100x10
banded hypers x22 x17 x15x12 last set was to failure drop the band then finish to failure

done for the day. absolutely brutal workout today. did this with a buddy i havent trained with for years and we broke each other off big time. moved some really good weight today and the pump was so bad i didnt want to drive home haha. did aggervate my shoulder just a little bit but not excutiating like it was before and it isnt flaring up at random for the last few days which is a plus. my carpal tunnel is giving me some serious hell at night though in my bad arm and a little in my good one. so bad that it is waking me up about every hour and i have to get up for about 5-10 mins to work it out. it has always given me issues but i can normally sleep for a bit more than an hour but now hell no, it is freaking brutal. hopefully it is from my gh pulses and i havent moved further along with my injury.


meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz coconut oil fried chicken (no breading)
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

legs/calves(secondary)
10 min treadmill warmup
roller work
lying leg curls 80x15 80x15 90x15 100x15(warmups) 120x10(20) 120x10(20) 120x10(20) 20 sec isos after full reps with partner adding more resistance each set. had to drop down to 100 on final set for isos cause i couldnt keep the 120 held in place for nothing. i did these all with 20 secs rest between each set. i actually timed it
leg press 180x10 270x10 360x10 450x10 540x10 630x10 630x25 720x30 810x30 (rest on these was just long enough for partner to put a plate on each side. i didnt put the weight down. last 3 sets was 45 sec
sissy squat ss x16ss x17ss x17ss
static holds on the wall ss ss x60sec/3
static lunges x10/2 i used a kettlebell that the weight was rubbed off of, so i have no clue how heavy it was but it was good enough.
standing calf raise 135x10(10)x10(10)x10(10)/4 10 full reps 10 sec flex at the top 10 more and 10 more sec at top then 10 bottom end partials with a 10sec stretch at the bottom. that's one set.

done for the day. fast paced just like the primary for this week. trying to shock my body really good and really build that cardio and etch in some really good detail. yesterday and today's workouts both were done in just around 90 mins or less. my entire back is sore from yesterday also, so it was a damn good session and today was also. i did deviate off the programing because i had already done 2 of the movements on my primary day so i improvised a bit with a couple of my own ball busters


meal 1
2 scoops protein powder
1/2 steel cut oats
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 cream of mush crock pot chicken and celery
1 1/2 cups brown rice
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

arms
10 min treadmill
roller work
standing db curls 10x12 15x12 20x12
seated db curls ss 25x8ss 30x8ss 35x8ss 40x8ss
one arm db preachers ss ss25x8 ss30x8 ss35x8 ss40x8
reverse curls ss 95x12/3ss
preacher hammer curls ss ss25x12/3
vbar pressdowns half stack x10 3/4 stack x10 full stack x10/2 (new gym so no clue how heavy this bad boy was but it was pretty heavy)
bench dips ss x38ss x29ss x25ss
one arm overhead db extensions ss ss25x8 ss30x8 ss35x8

done for the day. trained at my wife's gym today and i am not completely familiar with the stacks and machines. great workout and great pump. feel pretty good overall. need to note again that i am sleeping like complete ass still from the cts in my bad arm and a little in my good arm. so up and down every hour on the freaking hour. i have been sneaking a few short power naps in during the day though. so hopefully since i feel pretty good it isnt hammering my recovery


meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
6 whole egg sandwiches on oatmeal bread
1/4 cup cream of rice
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

back(secondary)
10 min treadmill warmup
pronated one arm low cable rows 25x12 40x12 55x12 70x12 80x12 100x12 100x12
banded slide the rack pulls 135x3 225x3 315x3 315x6/4 (moved up another band on these. it was stupid heavy, i would say over 500 at the top tension wise)
ng assist pulls x8/4
db pullovers 55x12 60x12 65x12 65x12 (still babying my shoulder for safety)
15 min intervals 2-1. went way to fast on the sprints today at level 12. made it but thought i was going to die.

done for the day. so i had a little mishap yesterday evening checking to make sure my garage was secure before bed. long story short, i steeped onto the stairs missed the top one with my one foot and did a super man ninja leap onto my treadmill landing on one leg. got a little bit of a cramp sensation on the outside bottom of my quad but no popping and no real pain but still freaked me out a bit. no bruising at all today and i did cardio on it. it is sore now but so is the rest of my leg and everything else. so fingers crossed it isnt injured or tweaked. i am lucky i didnt hurt anything or go straight down cause i would be really messed up if i would have. i have cat like reflexes haha.
quick note on today's session. i trained with a large tropper buddy of mine, very large. so we went a bit heavier and faster than i had originally planeed. i need to pull back a smidge on my secondary days i think. that may be why my sleep and tingling is getting so bad. got to figure it out by easing up and eliminating things one at a time. those rack pulls with bands were absolutely stupid freaking heavy with the thick heavy bands. damn is all i can say



meal 1
2 scoops protein powder
1/2 steel cut oats
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 cream of mushroom chicken (again haha)
1 1/2 cup brown rice
meal 5
16oz turkey
1/4 cup sour kraut

TweetI nailed the pudding today 🙌

Sent from my SM-G870W using Tapatalk

Tweet

Originally Posted by rnixon

I nailed the pudding today ��

Sent from my SM-G870W using Tapatalk

once you get the texture just right man, it is freaking money. i would eat that stuff all day long if i could. it is a great preworkout or quick meal in a pinch for sure though

Tweettoday:

legs(primary)
10 min treadmill warmup
roller work
deadstop seated leg curls 90x10 105x10 120x10 135x10(warmups) 150x10 165x10 180x10 195x10
pause squats 135x6 185x6 225x6 275x6 315x7(miss count) 365x6 405x6 (3 sec pause in the hole, rock bottom. breathing on these is a huge pain in the ass)
leg press 920x30 920x30 920x30 (1min rest between sets, non stop tempo here)
sissy squats x19 x17 x17
db stiff leg deads 65x10 85x10 100x10

done for the day. great freaking workout today. moved some pretty heavy weight and everything actually feels good other than me being dead now haha. something i noted that i have noticed in the past is i have a hell of time with my hips, groin/ham tie ins getting loose and warm when squatting. they are tighter than a banjo string on the first 2-4 sets every time i squat but open up and get loose as i progress. my need to be adding in a little mobility work on these areas just to keep them healthy. if you are following along and want a serious kick in the nuts try both the pause squats and dead stop seated leg curls. the leg curls you do your rep with a good 1-2 squeeze in the contraction and then lower it all the way down and let the plates stop completely on the stack. so it is literally a dead stop on each and every rep. the pause squat you just go all the way down into the hole stop and hold for 3 sec and then explode up. really have to work your breathing on these or you will def pass out.



meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
monster burger
fries
2 klondike bars
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

abs/shoulders/chest/calves
free hanging leg raise x10/4
lat pulldown crunches 55x10 70x10 85x10 85x10
cable lats 25x20/4 no rest moved back and forth
reverse peck deck lats 60x25 75x25 75x25 75x25
hs shoulder press 70x8 90x8 115x8 115x8
machine press (deadstop) 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
hs incline 70x5 90x5 135x5 135x5 135x5
flat db bench press 75x10/2 ds 75x10ds 65x6ds 60x6
toe press 190x30 210x30 210x30 210x30

done for the day. shoulder yep it is angry today. hopefully it will feel better as the day moves along. everything pumped up really good though so i have no idea when and why it got angry


meal 1
2 scoops protein powder
1/2 steel cut oats
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 flank steak
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

TweetI love the sour kraut. We have the same taste... :-)

Tweet

Originally Posted by BigBones

I love the sour kraut. We have the same taste... :-)

going to be adding in some fresh home made beet root and juice here today or tomorrow into my lineup. i am learning that veges that are good for the heart and digestion translate into new gains. not to mention they taste pretty good and are filling as well

Tweettoday:

abs/back(primary)
standing cable crunches 55x15 70x15 85x15 85x15
lat pulldown crunches 85x10/4
super wide grip pulldowns 85x15 100x15 120x8 140x8 160x8 140x8
low rows 100x6 140x6 200x6 200x12 220x12 240x12
sm deadstop bent rows 115x6 185x6 255x12 325x10 395x8ds 185x8
deads(off the floor) 135x2 225x2 315x2 405x2(feeders) 495x5 495x3(grip) 455x5(grip) 405x5 (these were brutal but not to bad other than my grip sucking the whole time, i pulled 405 and 495 the first time like it was nothing)
hypers x50

done for the day. moved some crazy heavy weight today and everything feels pretty good. my grip sucks gopher nuts but other than that pretty smooth. happy with my progress so far from this program


meal 1
2 scoops protein powder
1/2 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 chicken w/ketchup
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

legs/calves(secondary)
10 min treadmill warmup
roller work
seated leg curls 90x15 105x15 135x15(warmups) 150x8(15s) 150xx8(30s) 150x8(45s) second numb is iso hold time at the bottom quarter
leg press 290x25 380x25 470x25 560x25 650x25 740x25 830x6 920x6 1010x6
hacks 90x8 180x8 270x8 360x8
glute/ham hypers x15/4
roller work
standing calf raise 4 sets 10 with 10 sec stretch at the end of each set

done for the day. well pretty good workout but i will say it suffered from yesterday. i am not injured or hurt but i damn sure could feel a difference in my legs from those deads. my left leg actually tightened up pretty bad around my last couple of sets of presses. border line nasty cramp situation on that one. def not a good idea to hammer deads and then do a secondary leg day the day after for sure. back is good to go though just a little bit stiff and sore.


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

Tweettoday:

arms
10 min treadmill warmup
roller work
standing db curls ss 25x8ss 30x8ss 35x8ss 40x8ss
machine curls ss ss50x8 ss65x8 ss80x8 ss95x8
db preacher curls 30x8/4 back to back
reverse curls 95x25/2
straight bar pressdowns half stack x15/2 3/4 stack x15 stack x12 x10 x8
sup db kickbacks 20x6/3
close grip dips x19 x16

done for the day


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

Tweettoday:

abs/back/calves(secondary)
standing cable crunches 75x15/4
lat pulldown crunches 85x10/4 (been doing these a lot lately for the mind muscle work on controlling my abs properly and correctly. and they also feel really good on the low back)
roller work
meadows rows 25x10 50x10 75x10 100x10/4
machine pullovers 105x10 150x10/4
swiss bar pulldowns 140x10/4
one arm sup puldowns 45x10 70x10/4
seated calf raises ss x10/4ss
tivbia raises ss x failure/4
20 min step mill level 5 (shouldnt have done this and let my hips heal up)
roller work

done for the day. got a hip issue going on again. no biggie just annoying and aggervating at times.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
egg sandwiches
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut

Tweetyesterday:

legs
10 min treadmill warmup
roller work
one leg leg curls 30x10 40x10 50x10 60x10/4
sm squats 135x6 225x6 275x6 315x6x6x6 315x4 and ouch had a butt wink and hurt my damn lower back. no more squatting on the fucking smith machine that isnt vertical. i know better and did it again
leg press 7pps x20 8pps x20 9pps x20
sissy squats x25 x19 x18 (protecting knees still)
stiff leg on hacks 90x10 180x10 180x10

done for the day. yep jacked up my lower back again. i dont think it is as bad as i have in the past but it is def pissed off. i can stand up straight and put weight on my leg. no electricity shooting like i have done a few times in the past so it isnt to the point where i have to go to the doc or chiro but i am damn sure not happy with the mistake and loss of form that led up to it. good thing this is the end of my 12 wks of training. i may be taking a full week off at the end and doing 7 straight days of nothing but cardio abs and calves to give all my joints and stuff some rest and recovery time. that is as long as my arm will let me do that without trying to kill me. i will be playing that and my back by ear as i go. so freaking disappointing on one hand but it happens on the other. i know better than to squat on those damn angled smith machines, i know better. doughnuts make everything better so i had three yesterday.


meal 1
2 scoops protein powder
1/2 cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
triple loaded cheese burger
fries
3 krispy kreme doughnuts
meal 5
16oz turkey
1/4 cup sour kraut