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

Tweettoday:

back/bis(primary)
10 min treadmill warmup
rumble roller work
one arm bb rows 25x8 50x8 75x8 100x8 145x8 145x8 145x8ds 75x8
med width pulldowns 100x12(+2) 120x10(+2) 140x8(+2)
db pullovers 50x12 60x12 70x12
dy rows 130x8 160x8 160x8 160x8
assist partial chins x8 x8 x8
rack pulls 135x3 225x1 315x3 315x3 315x3 (went much lighter than i could on these because at this point i was toast from the tempo)
hypers x25 x20 x20
incline db curls 25x8/4 (20sec rest between sets)
reverse bb curls 65x15/3(30 sec rest)

done for the day. today was a serious kick in the nuts. i really pushed the tempo on this session only taking a max of 45 sec rest between every set. it beat the crap out of me for sure and the pump was absolutely retarded. like ralphy i cant put my arms down retarded pumped. it was a great session overall though and other than being wiped out completely i actually feel pretty good for the most part. only side notes is i didnt sleep to well the last 2 nights for some reason. thats the only unusual thing i have going on right now.

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

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Originally Posted by guns01

today:

back/bis(primary)
10 min treadmill warmup
rumble roller work
one arm bb rows 25x8 50x8 75x8 100x8 145x8 145x8 145x8ds 75x8
med width pulldowns 100x12(+2) 120x10(+2) 140x8(+2)
db pullovers 50x12 60x12 70x12
dy rows 130x8 160x8 160x8 160x8
assist partial chins x8 x8 x8
rack pulls 135x3 225x1 315x3 315x3 315x3 (went much lighter than i could on these because at this point i was toast from the tempo)
hypers x25 x20 x20
incline db curls 25x8/4 (20sec rest between sets)
reverse bb curls 65x15/3(30 sec rest)

done for the day. today was a serious kick in the nuts. i really pushed the tempo on this session only taking a max of 45 sec rest between every set. it beat the crap out of me for sure and the pump was absolutely retarded. like ralphy i cant put my arms down retarded pumped. it was a great session overall though and other than being wiped out completely i actually feel pretty good for the most part. only side notes is i didnt sleep to well the last 2 nights for some reason. thats the only unusual thing i have going on right now.

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

Thats a lot of work in rapid succession. Once that pump starts to take hold its all over for me. It can be crippling and I need to let it sit for a good couple minutes. Feels awesome and horrible all the same time. Nice work.

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Originally Posted by LittleTom

Thats a lot of work in rapid succession. Once that pump starts to take hold its all over for me. It can be crippling and I need to let it sit for a good couple minutes. Feels awesome and horrible all the same time. Nice work.

i normally only try to push the tempo on my secondary sessions but today i felt froggy and said hey wtf, let's see if we can push the tempo and move some pretty heavy weight at the same time. well they only two movements that it really hampered on me where the racks and pullovers. no biggie though it still sucked ass haha

Tweettoday:

legs(secondary) tempo driven
10 min treadmill warmup
rumble roller work
GIANT SETS
lying leg curls 50x10gs 70x10gs 100x10gs 150x10gs 150x10gs 150x10gs 150x10gs 150x10gs
db stiff leg deads gs 50x8gs 60x8gs 70x8gs 85x8gs 85x8gs 85x8gs 85x8gs 85x8gs
sm lunges gs 95x8gs 115x8gs 135x8gs 175x8gs 185x8gs(to much) 175x8gs 175x8gs 175x8gs
wide stance elevated kb squat x6 x6 x6 heavy kb x6 x6 x6 x6 x6 (i have no clue how much the kb's weighed but the fuckers where heavy as hell)
standing one leg leg curl on extension machine 25x10/6

done for they day. i trained with a female client of mine that has glute firing issues so the warmups where very very slow fixing her technique and form to get her glutes to fire correctly. once that was ironed out perfectly we went balls to the wall wide open. the pump again was insane and the session sucked balls. great fasted paced and killer workout though. should get some nice detail burned in from these for sure. no belt today which is a good thing since it was a medium medium heavy day. so my back health is actually pretty good right now. knees are a little sore but man it is cold as balls. so i am guessing that since i feel it in both knees it is the cold and talking longer to warmup and feel good


meal 1
16oz tilipia
1/2 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 ranch chicken
8oz sweet potatoes
meal 5
16oz ranch chicken
1/4 cup sour kraut

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Originally Posted by guns01

today:

legs(secondary) tempo driven
10 min treadmill warmup
rumble roller work
GIANT SETS
lying leg curls 50x10gs 70x10gs 100x10gs 150x10gs 150x10gs 150x10gs 150x10gs 150x10gs
db stiff leg deads gs 50x8gs 60x8gs 70x8gs 85x8gs 85x8gs 85x8gs 85x8gs 85x8gs
sm lunges gs 95x8gs 115x8gs 135x8gs 175x8gs 185x8gs(to much) 175x8gs 175x8gs 175x8gs
wide stance elevated kb squat x6 x6 x6 heavy kb x6 x6 x6 x6 x6 (i have no clue how much the kb's weighed but the fuckers where heavy as hell)
standing one leg leg curl on extension machine 25x10/6

done for they day. i trained with a female client of mine that has glute firing issues so the warmups where very very slow fixing her technique and form to get her glutes to fire correctly. once that was ironed out perfectly we went balls to the wall wide open. the pump again was insane and the session sucked balls. great fasted paced and killer workout though. should get some nice detail burned in from these for sure. no belt today which is a good thing since it was a medium medium heavy day. so my back health is actually pretty good right now. knees are a little sore but man it is cold as balls. so i am guessing that since i feel it in both knees it is the cold and talking longer to warmup and feel good


meal 1
16oz tilipia
1/2 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 ranch chicken
8oz sweet potatoes
meal 5
16oz ranch chicken
1/4 cup sour kraut

Haha cold? Where do you live again? 😊

that lower Back pump happens wheather I wear a belt or not. I have a super nice belt but maybe I do something wrong or more just need to break it In to fit better....

Sent from my SM-G870W using Tapatalk

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Originally Posted by rnixon

Haha cold? Where do you live again? ��

that lower Back pump happens wheather I wear a belt or not. I have a super nice belt but maybe I do something wrong or more just need to break it In to fit better....

Sent from my SM-G870W using Tapatalk

1- yes break that belt in and it will help out a ton and 2- if i lived where you do i would be in a wheel chair for about 10 months out of the year. since i got hurt really bad both my shoulder and pretty much my entire body doesnt tolerate the cold at all. right after i got hurt i tried to go deer hunting in about zero degree weather. i got in sat down for about an hour and i hurt so bad i couldnt even shoulder the rifle. so i havent been back to the mtns or the woods in winter since