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Tweettoday:

arms
10 min treadmill warmup
roller work
dual rope extensions ss 100x10ss 120x10ss 140x10ss
standing ez bar curls ss ss115x8(85x6) ss115x8(85x6) ss115x8(85x6)
incline db curls 25x12 25x12 25x12(hammer 25x12) 25x12(1)
vbar pressdowns 120x30 130x30 140x35(1) 120x40(1)
db preachers 30x12/5 (all back to back)
one arm overhead db extensions 30x12/4 (same)

done for the day. stupid freaking pump and i hate arms but they looked freaky and nasty. i had a little road trip yesterday, so i am still a little beat up and run down as well as not back fully hydrated. should be back 100% for the start of a new week. sucks having to travel because i cant push enough fluids while i drive or i have to piss every 20 minutes and i dont like stopping. cool thing is i figured i would be super stiff and sore today but i am not. so i am pretty good considering


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes
intra
2 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
dbl cheese burger w/no bun
plain fries
meal 5
16oz turkey
1/4 cup sour kraut

Tweettoday:

abs/back(secondary)
10 min treadmill warmup
incline situps x15/6
rumble roller work
hs iso rows 45x10 70x10 90x12 115x10 135x8
meadows rows 25x10 50x10 75x12 100x10 125x8
facing away ng pulldowns 100x12 120x10 140x8
assist pro wide grip chins x12 x10 x8
cable pullovers on incline 100x12 120x10 140x8
cable face pulls ss 120x12ss 140x10ss 150x8ss
banded face pulls ss x6/3 (held the contraction for 10sec each)
banded good morning x20/3

done for the day. great workout no issues other than tris/bis being a little tender. i did some chatting with a female competitor when i first got in because she asked for a spot as i walked through the door. os it cut into my calf and cardio work for the day. that's good though cause they are a little tender and i havent recovered 100% from my trip and sleep, so it is good that i am not hammering my body for no reason and i need to be growing and recovering. not that i am not but i know i am a little compromised atm. i should be good to go with a full rest day tomorrow though or at least i am hoping so


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

Tweettoday:

abs/legs
standing cable crunches 70x15/4
roller work
lying leg curls 60x8 80x8 100x8 120x8 140x8 150x8 160x8(25)
squats 135x15 185x15 225x8 275x8 315x8 challenge 405x8ds 315x10ds 225x12ds 135x25
bulgarian split squats 40x10 60x10 70x10 80x10(10)
leg extensions 105x12 120x12 135x12(10) intra set stretching

done for the day. killer session today and actually moved some good weights. the 405 shifted on my back a little bit and i got a little twinge but nothing major at all. sucks to start off a set with a little slip before your first rep but i got it done pretty easy. pump was stupid after first few sets of leg curls and didnt let up the entire workout. overall i would say a great day all in all and got it done early in the day to rest and recover.


meal 1
best bar ever chocolate coconut
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
no clue what my cheat will be for today just yet
meal 5
16oz turkey
1/4 cup sour kraut

TweetKeep crushing guns. Still following along. For me sometimes that twinge is nothing, some times the next day I feel it. I can usually tell by how the rest of the session goes

Tweet

Originally Posted by LittleTom

Keep crushing guns. Still following along. For me sometimes that twinge is nothing, some times the next day I feel it. I can usually tell by how the rest of the session goes

oh yeah man, if it is at the top of a movement i am normally good to go, if at the bottom it is an oh no damn it moment for me 9 out of 10 times. if i get any nerve shooting down my legs or butt it's lights out next day. this one was more of a hey dumb ass dont shift the weight again or it isnt going to be good sensation haha. i hate being jacked up from earlier in my career and getting older. seems like everything takes so damn long to heal back up from these little stupid injuries.

Tweet

Originally Posted by guns01

oh yeah man, if it is at the top of a movement i am normally good to go, if at the bottom it is an oh no damn it moment for me 9 out of 10 times. if i get any nerve shooting down my legs or butt it's lights out next day. this one was more of a hey dumb ass dont shift the weight again or it isnt going to be good sensation haha. i hate being jacked up from earlier in my career and getting older. seems like everything takes so damn long to heal back up from these little stupid injuries.

I hear ya, I dont have an off switch and really letting an injury heal the way it should is pretty non existent. If I can move one part of my body thats the part thats gonna lift. I hate being dinged up.

Tweet

Originally Posted by LittleTom

I hear ya, I dont have an off switch and really letting an injury heal the way it should is pretty non existent. If I can move one part of my body thats the part thats gonna lift. I hate being dinged up.

yeah man, if i can get in there, something is going to be getting worked. i wont sit around unless i absolutely have to and that doesnt happen very often

Tweettoday:

abs/delts/chest/tris/calves(base)
standing cable crunches 70x15/6
seated db lats 20x10 25x10 30x10
reverse peck deck flyes 60x25 75x20 90x15(x10)
front db raise 15x12 20x12 25x12
ng machine press (constant tens) 80x10 100x10 120x10 140x10 160x10 180x10
bench press 1.5 135x5 185x10/3
incline press 135x6 235x6 255x6/2
machine flyes 120x12 135x12 150x12(x10)
rope cable pressdowns 100x10 120x10 140x6dropped it down to 110x10 (to heavy)
incline db skullies 30x15/2
standing calf raise 135x10(25) 155x10(20) 175x10(20)

done for the day. lots of work today and the end of arm specific workouts so i will have some random arm work sprinkled in that is more pumping and quick in nature and low in sets. great workout today and i got stronger as the sets progrressed but i stayed within my parameters of what i was supposed to be doing. only getting better as we go along and my back actually doesnt feel bad at all today. i am a little sore and stiff but no injury so that is a good thing. the ab work must be paying off even though i freaking hate it. all 6 abs are showing in the am under my fur coat as is my obliques, so at 275ish, i am in pretty damn good shape i would say. waist does still need to come down quite a bit though for more illusion but it will over the next few months. staying healthy is the key right now and leaner more than anything



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

ended up having a double burger from five guys yesterday with fries and 4 reeses pb cups. so nothing to crazy at all

Tweettoday:

abs/calves/back (base)
10 min treadmill warmup
standing cable crunches 70x15/4
lat pulldwon crunches 70x10/4
machine toe press ts 250x25ts 270x25ts 290x25ts 310x25ts
standing bw calf raise ts x25/5ts (top end only)
tibia raises ts ts40xf/4
meadows rows 25x8 50x8 75x8 100x8 125x8 150x8 150x8 150x8ds 50x6 (last 6 were very long contractions about 6-10sec each rep) regular sets were stretching grinders and yes they sucked
hs iso rows low with elbows high 45x5 90x5 135x10/3
db pullovers 60x12(1) 65x12(1) 70x12(1)
stretch pulldowns 120x8 140x8 160x8
db shrugs 65x12 75x12 85x12
rope face pulls 100x12 110x12 120x12 (i was smoked by this point)
banded hypers x10/2 x10 dropped band and did another 22 bw only

done for the day. this was an absolute nut buster. i even pushed the pace and it was grueling to say the least. great workout with nasty pumps from top to bottom. we are def hitting areas that i am trying to bring up and they hurt for about 24-48 hours and then i am good to go again. now rest and recover is on the agenda. i been squeezing in a little 20 min nap in the afternoon the last few days. hopefully that will crank up some additional benes


meal 1
best bar ever apple pie
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz chicken
8oz sweet potato
meal 5
16oz chicken
1/4 cup sour kraut

Tweettoday:

legs(secondary)
10 min treadmill warmup
roller work
lying leg curls 60x10 85x10 100x10 125x10/6
abductors half stack x10 3/4 stack x10 295x10 295x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 100x20/4
stretching and flexing 20sec and 10 reps 4 rounds

done for the day. great session and went super fast. pump was really good and everything felt great. the speed and explosiveness on the squats is getting pretty freaking nasty.


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

Tweettoday:

chest/delts/tris/calves(secondary)
10 min treadmill warmup
roller work
hex press 25x12 35x12 45x12 50x12/4
machine flyes 100x10/3 (new machine diff gym)
machine press 50x10ss 60x10ss 40x10ss 40x10ss
banded over and backs ss x10/4
reverse peck deck 60x30 85x30/2
db lats 20x10 25x10 30x10 30x10
spider walks x3/3
chambered bar cable pressdowns half stack x12 3/4 stack x12 full stack x12/2
one arm over head db extensions w/forced stretch 30x12/4
seated calf raise 50x10 75x10 100x10 125x10 125x10 125x10
30 min lss cardio on tread

done for the day. nothing fancy just a great workout and pump. i trained at a different gym today and the machines are much different and much heavier. it was a pump day anyway and we got the job done completely


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

Tweettoday:

back(secondary)
10 min treadmill warmup
roller work
dy row machine 55x12 80x12 100x12 130x12 180x12 195x10 215x8ds 115x6(5 sec contractions on these)
sm dead stop rows 135x5 185x12 225x10 245x8ds 135x6(same as above)
reverse sup grip pulldowns 45x4 70x12 95x10 70x8
assist wide grip chins x12 x10 x8
rope face pulls ss 100x12ss 120x10ss 140x8ss
band face pulls ss (holds) x5/3 (held these for 10 sec each)
banded good mornings x20/4

done for the day. killed this one today and it was nice nasty and brutal. great pump and everything feels really good today. no complaints and nothing to note other than i am a little bit tired and all my joints are a little bit tender. i think that is a weather thing and not training related though. day off tomorrow. i also need to note that i skimped on my added arm work a little bit on bis this week. they were already a little tender so i skipped it to let them rest a little more. no idea why they got sore but i am not pushing the issue


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

Tweettoday:

legs(primary)
10 min treadmill warmup
roller work
seated leg curls 85x10 95x10 110x10 120x10 130x10 145x10 155x10 155x10(x6)(20) different gym with a different machine that the arc and weight was crazy weird. super heavy at the top break and almost zero at the bottom. really hard to use this one but got it done
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (we did these back to back with no rest other than while partner was going)
bulgarian split squats 45x8 65x8 75x8 85x8(10)
hacks 90x5 180x15 180x15 180x15
stiff leg deads 145x10 195x10 195x10

done for the day. i trained with one of my brand new clients today and went to a different gym. so the machines are way different than the normal gyms that i go to. got in a great session though and we blew through the workout in under an hour and a half. i didnt do my normal abs because i had a very strict time line to meet and didnt want to short change the legs and i also wasnt squatting today so no worries on protecting the lower back so much. new addition to the team hung in with me no sweat at all which is good, and should take them a long way to a big win in the spring. the pump from the fast pace and heavy freaking weight was stupid.


meal 1
best bar ever chocolate coconut
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
no freaking clue on the cheat for today. maybe some pizza and cinnamon rolls. not made up my mind just yet
meal 5
16oz chicken
1/4 cup sour kraut

Tweettoday:

abs/chest/delts/abs(primary)
standing cable crunches 70x15/4
rumble roller work
rotator work
flat db press 25x10 45x10 65x10 85x10 100x10/3 (these were with a special technique)
incline bb press 135x3 185x3 225x6/4 (went to a different gym so i went bb instead of smith, their incline is actually the proper angle)
bench press 135x3 185x3 205x6/4 (2 sec pause at midpoint)
peck deck flyes 80x8(5) 100x8(5) 120x8(5) way different resistance on this contraption. very very stiff and heavy
seated db lats 20x15 25x15 30x15
rear delt destroyers 20x15-50x60ds 25x30ds 20x10ds 20x10
bb front raise 50x10/3

done for the day. moved some really really good weight today and was actually able to use an incline bb that the bench isnt almost vertical on. it was set at the perfect angle for the movement and hell if i would have had it first in the lineup i could have done sets of 275-315 no prob at all. overall great pump and everything is feeling pretty good. well, mid back is a little bit tender today for some reason haha but it isnt to awful bad and not hindering anything. i think i may be deep sleepoing in a bad position and it is making it hurt. new training partner is motivated as hell and strong as a bull so he should be a great new addition to the team for sure



meal 1
best bar ever chocolate coconut
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/2 cup cream of rice
meal 4
16oz chicken w/garlic and herb crust
8oz steamed sweet potatoes
meal 5
16oz chicken
1/4 cup sour kraut