Tweettoday:

abs/back(deload)
10 min treadmill warmup
standing cable crunches 70x10/6
lat pulldown crunches 70x10/6
rumble roller work
one arm bb rows 25x8 50x8 75x12 100x10 125x8
meadows rows 75x12 100x10 125x8
sup grip pulldowns 70x12 95x10 95x8
assist chins pro grip x12 x10 x8
db pullovers 55x12 60x10 65x8
rope face pulls 100x12 120x10 140x8
hypers x25/3

done for the day. had a hard time getting going this am but still got a great session in today. really good pump and everything felt smooth


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

TweetOne word for you guns "relentless".

Tweettoday:

abs/arms/cardio(deload)
10 min treadmill warmup
machine leg raises 50x10/6
machine crunches x10/4
standing rope crunches 70x10/4
arms went a little silly, i did a version of 8s that i just made up as i went along and i didnt track it at all. i went rope pressdowns x20 on 2 diff angles no rest, to sup db kickbacks, to one arm over head db extensions to standing db curls to stand db hammers to stand bb curls. i did all sets of 8 except for my first movement and i did 5 total rounds.
30 min step mill. i did 15min intervals 2-1 and then finished the last 15 at a higher pace

done for the day. the pump hurt bad and was stupid. in and out in a little over an hour. great workout and i am done for the week and should be firing up a new program this weekend


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

TweetYour going to rid the world of tilapia

Keep crushing

Tweet

Originally Posted by LittleTom

Your going to rid the world of tilapia

Keep crushing

haha, i was eating 2lbs a day there for a minute and i will probably transition back to that here again shortly. when i get serious like you are i will eat 3lbs a day and yes it sucks ass but it works

Tweet

Originally Posted by guns01

haha, i was eating 2lbs a day there for a minute and i will probably transition back to that here again shortly. when i get serious like you are i will eat 3lbs a day and yes it sucks ass but it works

How do you cook that much fish everyday aNd keep it edible and not dry, I can cook fish but it's so light you cook a shit ton and it's like 2 or 3 meals Max. I think I'm gonna a do a seafood chowder again and figure Macros out... so good.

Sent from my SM-G870W using Tapatalk

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Originally Posted by rnixon

How do you cook that much fish everyday aNd keep it edible and not dry, I can cook fish but it's so light you cook a shit ton and it's like 2 or 3 meals Max. I think I'm gonna a do a seafood chowder again and figure Macros out... so good.

Sent from my SM-G870W using Tapatalk

haha, you have to keep in mind man i am retired and cook and eat pretty much everything fresh. so even though i like it crispy and a little dry, it goes from the oven to the plate for me.

now for the chowder that would be a great setup. idk about for prep but with shrimp fish scallops etc... you could have a really good macro profile going on that isnt dry and nasty. before shrimp sky rocketed i was eating a pound or two of those a day myself. fast easy and tasty, to bad they are way to expensive now to use as a staple in my diet

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Originally Posted by guns01

haha, you have to keep in mind man i am retired and cook and eat pretty much everything fresh. so even though i like it crispy and a little dry, it goes from the oven to the plate for me.

now for the chowder that would be a great setup. idk about for prep but with shrimp fish scallops etc... you could have a really good macro profile going on that isnt dry and nasty. before shrimp sky rocketed i was eating a pound or two of those a day myself. fast easy and tasty, to bad they are way to expensive now to use as a staple in my diet

The prawn traps will be out when this boat is done for sure...

Sent from my SM-G870W using Tapatalk

TweetI must say guns is the man

Tweeti am going to say this: after a full week off due to being hurt and 2 weeks of deloading i am chomping to get back at it hard core again. tomorrow fires it up and i am freaking stoked for a new run. offseason is almost over and it is time to hunker down and add to it as much as humanly possible

Tweettoday:

abs/legs
standing cable crunches 70x15/6
roller work
bb stiff leg deads 45x8 95x8 145x8 195x8 245x8 295x8
bulgarian split squats 25x10 45x10 65x10 ds80x10(1)ds 65x10(1)ds 45x10(1)ds 25x10(1)
squats(speed) 135x8 185x8 225x8 275x8 315x8 (shaking like a cat shitting razor blades and back held up till 275 then a little pain but not to bad)
leg extensions 120x12 ds135x12ds 105x12
lying leg curls 100x15 ds120x15ds 80x15
roller work

done for the day. back felt great during stiffs with no issues. was ready to puke after the 3d set of splits and had to drag puke bucket over haha. back held up great until 275 then when i unracked it i got a smidge of pain but nothing really really bad. same thing with 315. i lost speed around 7 so i called it at that point. great nasty brutal session for sure. i am broke off and still have to do the trick or treat walk of death today. so i am probably going to be a hurting unit tonight haha


meal 1
16oz tilipia
1 cinnamon roll
meal 2
protein cakes
intra
4 scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
tbd. i got a neighborhood party that will prob be southern bbq and burgers. so that's prob what it will be
snacky candies of some sort. very limited of course
meal 5
16oz turkey
1/4 cup sour kraut

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Originally Posted by guns01

today:

abs/legs
standing cable crunches 70x15/6
roller work
bb stiff leg deads 45x8 95x8 145x8 195x8 245x8 295x8
bulgarian split squats 25x10 45x10 65x10 ds80x10(1)ds 65x10(1)ds 45x10(1)ds 25x10(1)
squats(speed) 135x8 185x8 225x8 275x8 315x8 (shaking like a cat shitting razor blades and back held up till 275 then a little pain but not to bad)
leg extensions 120x12 ds135x12ds 105x12
lying leg curls 100x15 ds120x15ds 80x15
roller work

done for the day. back felt great during stiffs with no issues. was ready to puke after the 3d set of splits and had to drag puke bucket over haha. back held up great until 275 then when i unracked it i got a smidge of pain but nothing really really bad. same thing with 315. i lost speed around 7 so i called it at that point. great nasty brutal session for sure. i am broke off and still have to do the trick or treat walk of death today. so i am probably going to be a hurting unit tonight haha


meal 1
16oz tilipia
1 cinnamon roll
meal 2
protein cakes
intra
4 scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
tbd. i got a neighborhood party that will prob be southern bbq and burgers. so that's prob what it will be
snacky candies of some sort. very limited of course
meal 5
16oz turkey
1/4 cup sour kraut

Why the hell are you doing Stiff Legged DL before squats especially since your back is giving you trouble? Do you have a death wish? Do Lying Leg Curls or Seated Leg Curls the way Meadows recommends then squat you pump up the hams without stressing the lower back!

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Originally Posted by stevekern

Why the hell are you doing Stiff Legged DL before squats especially since your back is giving you trouble? Do you have a death wish? Do Lying Leg Curls or Seated Leg Curls the way Meadows recommends then squat you pump up the hams without stressing the lower back!

haha, it is my new programming from him and it is to shock them up. trust me, their were lots and lots of mobility and warming up prior to doing them and i stopped a set or two short of what i could have pushed up to just to be on the safe side. my back is 99% good now more so annoying than hurt. i think the next few series we go back to regular training setup. funny thing is my legs glutes and hams are more so than they have been in a very very long time. so the change up def kicked in big time and my back is good today

Tweettoday:

abs/chest/delts/calves
free hang leg raises x10/4
standing cable crunches 70x10/4
incline db press 25x8 45x8 65x8 85x8 105x8 ds115x8ds 75x8ds 55x8
incline press 135x6 225x6 245x6 255x6 265x6
machine press ss 80x10ss 100x10ss 120x10ss 140x10ss 160x10ss
intra chest stretching ss 10sec x5
reverse peck deck 75x20 90x20 90x20
standing db lats 25x10ss 30x10ss 35x10ss
banded over and backs ss x10/3
seated db press 60x8 65x8 65x8
standing calf raise ss 135x10(20)ss 155x10(20)ss 175x10(20)ss 195x10(20)ss
tibia machine ss ss30x57 ss30x51 ss30x49 ss30x44

done for the day. great workout today, felt really good and strong. lower back is a little tight but not to bad at all but my legs and ass are sore as hell. when i say sore, it is a just fall down into the seat or onto the toilet seat sore. that's pretty good considering my legs can handle a nasty beating. i am sure my chest and shoulders will be pretty nasty tomorrow as well with the added stretching and stuff i am not used to doing. nasty pump though and moved some really good weights for 1st week back in.

meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz steak
8 oz red potatoes
large green salad
meal 5
16oz turkey
1/4 cup sour kraut

i actually didnt go to far on my cheat yesterday. i probably didnt even have double the regular number of cals. so all in all a tasty one but not as big as usual haha

Tweettoday:

abs/back
10 min treadmill warmup
incline situps x10/4
standing cable crunches 70x10/4
standing band crunches x10/4
roller work
meadows rows 25x8 50x8 75x8 100x8 125x8 150x8 150x8 150x8
one arm sup pulldowns 45x10 70x10 95x10 115x10 ds95x8ds 70x10ds 45x12
db pullovers with iso hold 60x12(1) 70x12(1) 80x12(1)
assist chins x8 x8 ds x8ds x8ds x7
banded hypers x10 x10 x10(dropped band and did 15 more)

done for the day and i am toasted haha. i will say though that with the pump from today, i actually looked pretty freaking massive even to me. my entire back filled up from top to bottom after the first two movements. killer workout but damn if it wasnt a kick in the nuts. quick side note, my ass and hams are still destroyed and so freaking sore i can barely stand to sit. most likely going to be a quad only session tomorrow for sure unless i recover over night


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoop intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
8oz turkey meat sauce
1/2 cup quinoa pasta
meal 5
16oz turkey
1/4 cup sour kraut