Tweettoday:

abs/back

reverse hypers x10/4
standing lat pd crunches 70x15/4
one arm bb rows (banded) x8 25x8 50x8 75x8 100x8 100x8 ds(no band) 100x8ds 75x8ds 50x8ds 25x8
dead stop sm bent rows 135x8 225x8 275x8 275x8 225x8 (lowered the weight because my explosivenss was lacking)
med grip chins x9 x9 x7 x6
sup grip one arm pulldowns 50x12/3
db pullovers 55x10 55x10 55x10 (20 sec rest)
banded hypers x30

done for the day. holy sweet baby jesus this was a serious kick in the nuts. we pushed the pace a bit and i was absolutely pouring the sweat. the band additions were very very intense as well. this is one of those days that i def left it all in the gym. i kill it daily but i went above and beyond today. the only crappy part was the sm rows. i couldnt get any speed whatsoever going at 275. i could do it slow and controlled with perfect form all day long but got to be explosive on these bad boys. so i cut it back on the last set and fired very effectively.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pudding
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweettoday:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 150x10/6
banded glute work ss x10/4ss
glute kickbacks ss70x10 70x10 ss80x10 ss80x10
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10(no rest on previous sets) 630x15/5 (45 sec rest)
hip flexor raises 80x12/3
seated calf raise ss 25x10(10)10ss 50x10(10)10ss 75x10(10)10ss 100x10(10)10ss
tibia raises ss 40xf/4

done for the day. killer leg pump today, moved very fast and moved some pretty good weight. no failure at all today but that was the goal. everything feels pretty solid. blood work is back and everything is essentially normal with no follow up bloods required by the gov. so it's good enough for gov work so it must not be that bad. i see the doc near the end of the month so i will most likely get the cholesterol lecture then and probably will be given more meds(i refuse to take haha). any way one thing i need to note and not brag but i am in some damn damn good shape right now. my cardio conditioning is really good, all 6 abs are now visible all day long, obliques are in, hams and side glutes are feathered. so i would say i am under 10% right now at just around 265 give or take a pound or 2. i am going to do up a log on iron forged nutrition's syntherno black here next week and i will do a couple pics.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweettoday:

cardio/arms/calves

15 min stepmill intervals 1-1
rope pressdowns 60x10/4
cable curls 60x10/4
rope pressdowns(w/gripforce) 80x15ss 90x15ss 100x15ss
seated db curls(w/gripforce) ss25x8 ss25x8 ss25x8 (freaking hard)
hs seated dip machine ss 140x10ss 180x10ss 230x10ss
hs preachers ss50x8 ss75x8 ss60x8 (75 was to hard to control for another set)
tate press ss 25x8ss 35x8ss 40x8ss
db hammers(w/gripforce) ss30x12/3
standing calf raise 135x10(10)10ss 150x10(10)10ss 165x10(10)10ss 180x10(10)10ss 195x10(10)10ss
tibia raises ss ss30x f/5

done for the day. got me a pair of the intermediate grip force grips. they are supposed to target the arm muscle and forearms more when training. well the freaking work big time because i couldnt move no where near the normal weights that i do and iwth the addition of pump juice extreme i had a painful pump in the entire arm after my first super set. so today was a brutal painful but productive session. the pump juice even carried over to calves and they were tore up after the first set. got this one knocked out in just over an hour. again the pump juice makes you sweat like a freaking hog but no cramps or anything like that at all.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweettoday:

cardio/back

15 min step mill intervals 1-1
meadows rows x8 25x8 50x8 75x8 100x8/3 ds100x8ds 75x8ds 50x8ds 25x8
mag sup grip rows 100x10 120x10 140x10 160x10 180x10
sqiss bar stretch pulldowns 100x10 120x10 140x10 160x10
banded face pulls ss x20sec/4ss
deads 135x5 225x3 ss315x3 ss315x3 ss365x3 ss365x3

done for the day. felt a little froggy today so i added in the deads from the floor for shits and giggles. great overall session today. i was pouring the sweet like a mad man, literally dripping on the floor and not a dry spot on me. another successful day in and nothing to complain about so far. low back is a little bit tight but it is from the extra lower back work. my cardio endurance is way way up


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweettoday:

legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
seated leg curls 7510 90x10 105x10 120x10 165x10 180x10 195x10 210x10
db iso hold 40x failure
banded squats 135x10 185x8 225x8 245x8 275x8 315x8 365x8 (2sec pause rock bottom)
leg extensions 90x15 105x15 120x15 (2sec contractions)
db lunges 40x20/3
stiff leg deads 135x10 185x10 225x10
reverse hypers x10/2 (decompression just like the warmup)

another great session in. moved some retarded weights around and i know i couldnt have went any heavier at all. no way, those bands are adding a boat load of extra tension for the full range of motion. i have def got a shit load stronger also because i can generate some serious speed even with the pauses for the entire movement patterns. so when we get back to normal slow grinders i know i can add a hell of a lot more weight on. everything feels awesome and healthy, and i am looking nasty. the pump juice again is making me sweat like a hog and i am still not cramping at all, so it is not effecting my hydration at all.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
going to have some dbl cheese burgers and dogs w/sour kraut and the works. no sugar except what is already in the foods on this cheat
meal 6
8oz turkey
2 cups spinach

Tweettoday:

abs/chest/delts

leg raises ts x15/4ts
incline crunches ts x15/3ts x12ts
rope crunches ts 50x15/4
db rear delt fly 15x20 25x20/4 (20 sec rest and those were the only 2 sets of dbs on the rack.)
banded hs decline press x8 25x8 50x8 75x8 100x8/4
incline press 135x8 225x8 275x8 295x8ds 225x8
flat db press 65x8 85x8 ds 105x8ds 80x8ds 65x8
dips ss x15ss x15ss x12ss
stretch pushups ss x17 x14 x11
machine lats 50x10 60x10/3
front db raises 20x20/2

done for the day. great workout, that went nice and heavy. i was actually really surprised because my trap and the tip of my shoulder is still sore from thursday's back session and sleeping on it funky. it isnt hurt but damn is it sore. i figured that may be a limiting factor today but i didnt give me any problems at all. funny thing is other than my hand my bad side actually feels pretty good lol. eh, work with what you got, ***** a little and keep going. that ab tri set was a bit of a killer but was a good warm up. more ab work is on tap in the future


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

TweetLots of inspiration here, thx

Tweettoday:

abs/back/calves

10 min step mill warmup
machine leg raises 40x15/4
reverse hypers x10/4
standing lat pd crunches 70x15/4
roller work
rope cable pullovers ss 80x10ss 90x10 100x10(warmups) 120x10ss 140x10ss 150x10ss 140x10ss 140x10ss
low cable rows ss ss85x8 ss100x8 ss120x8(warmups) 140x8 ss160x8 ss180x8 ss200x8 ss220x8
incline db rows 40x8 30x8 40x8 50x8 60x8
rack pulls 135x3 225x3 315x3 365x5/5 (went to pull 405 for my work sets haha not happening today)
db pullovers 55x10/3
standing calf raises 55x10(10)x10(10)x10(10)/2
tibia raise 30x f /4
reverse hypers x10/4

done for the day. i woke up this am with a little tender hip and tight low back, so i knew going in today was going to be lots of grinding. that's why i jumped on the stepper to warmup a little more. first rounds went really good and strong but when i rolled into the damn rack pulls it went south. again i knew it was coming because my hip was pissed at me. first three rounds went up fast and easy. i put 405 on the bar pulled the slack back and sat back and my low back said if you pick that up we are going to be taking a break for a couple months. so learning my lessons over the years of being jacked up for being stupid, as soon as it didnt feel right, i dropped down 40lbs and went to work. it felt heavy as hell but i got it ground out. when i was resting between sets i had an epifany(sp), it is the damn heavy ass banded squats from the weekend that zapped my pulls today. eh, no worries, i still got a nasty pump and had a silly workout either way. i am happy with the progress


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweettoday:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x12 80x12 90x12 100x12 110x10(5) 120x8(5) 120x8(20)
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 ds900x12ds 810x14ds 720x16ds 630x18ds 540x20 450x22 360x25 270x30 180x35 90x40 (knee got a little aggervated on the sets going up)
sm lunges 135x10/3
sissy squats x21 x18 x15 x12
toe press ts 200x20ts 240x20ts 270x20ts 300x20ts
standing calf raise ts ts155x20/4ts
tibia raises ts ts30x f/4

done for the day. stupid sick pump that made my legs buckle today. quad calf and hams included. on the set of leg presses with 8 plates i had my right it band tighten down on me so i adjusted my foot position and finished up strong. could have went a bit heavier but better not to push and tear the piece off though. this tightening was nothing like last time it got angry. i have full range of motion and can stretch and flex the quad. no swelling at all and it didnt and doesnt hurt now so i am not worried about it, it could have been loose of focus made me shift pressure to the wrong part of the foot and it made it tighten up. anyway, silly workout today, that broke me off and i feel freaking tired but awesome.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweettoday:

cardio/arms/calves

15 min step mill intervals 1-1
rope pressdowns 50x10-90x10 (no rest warmup)
TRISETS
rope press downs ts 100x12ts 110x12ts 120x12ts
sup db kickbacks ts15x6ts 20x6ts 25x6ts
bench dips ts x20 x17 x10
dual rope press downs ss 100x8ss 110x8ss 120x8ss
spider curls ss ss25x8 ss30x8 ss35x8 ss40x8
ez bar curls 70x6/6 (20 sec rest)
overhead rope extensions 100x10 120x10 140x10 150x10
calf raises ss 25x10ss 50x10ss 75x10ss 100x10ss
tibia raises ss ss30x f/4

done for the day. day started out like ass. big old lady was toweling down the cadilac step mill and i was like sweet, my back isnt going to be all tore up after cardio. wrong answer her big ass was toweling it off before she got on and hung off the machine wasting time and not doing dick. i will admit i do get irritated when i dont get to do what i want to, but if people are actually doing work and using it properly then it doesnt bother me as bad. it is more of damn that sucks and not angry type deal. anyway, had to use the one that bends you over and rocks back and forth every step waiting to tip over on my big ass haha. didnt bother my low back to awful bad though luckily. quads hams and glutes are a little tender and i have zero issues with the knee, so all is good with the wheel. i will say they are a bit tender and tight but not to bad, just enough to let me know i did work and my cals are just about right.
today was again my least fav, arm day. pump was stupid painful as always and moved super fast. the boss was there cracking the whip on me so we got it done in about 35 mins total. those ez bar curls with 20 sec rest were freaking brutal after all the other work.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweetyesterday:

abs/back/cardio

leg raise machine ss 40x15/4ss
incline crunches ss x15 x15 x12 x10 (failed after the leg raises haha)
12 min step mill intervals 1-1
standing lat pd crunches 70x15/4
reverse hypers x10/4
rumble roller work
t bar rows 25x10 50x10 75x10 100x10 125x10 150x10 125x10 125x10
t bar deads 150x5/5
chest supp machine row (ng) 105x10 120x10 135x10 150x10 165x10
reverse grip pulldowns 85x10 100x10 120x10 120x10
machine pullovers 120x10/3

done for the day. great session in today. i did a little ab warm up before doing my intervals which was a change up of pace. got a really good pump and tempo going today and had to mentally check myself on weight i was using. i had to pull back just a smidge because today was a pump day and i kept climbing up higher and getting near and to failure a couple of times. so the drive and motivation is def there. the pump juice is kicking wide open.



meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb
2 cups spinach

Tweettoday:

abs/chest/delts

leg raise machine gs 40x15/4gs
crunches w/vaccums gs x15/4gs
machine crunches gs gs40x15/4gs
reverse hypers gs x10/4
reverse peck deck fly 60x20 75x20 90x20 105x20(10)
incline db press 25x8 45x8 65x8 85x8 105x8/3
bench press 1.5 155x8 185x8 205x8 205x8 205x8
machine fly 120x10 150x10 165x10 180x10(x5)x5
machine lats 70x10(10) 100x10(10) 100x10(10) 100x10(10) short rest
bb front raise 50x10/4 short rest

done for the day. got in and got a really good session in today. felt good and strong and the pump came on pretty fast. everything filled up good and all the joints are feeling pretty good today. hips and post chain is actually looser and not sore today and legs are little tight. so i got a little better work done yesterday than what i figured i did.


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup broccoli
1/4 cup sour kraut

Tweetyesterday:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
seated leg curls 90x10 105x10 120x10 135x10 150x15 165x12 180x10 195x8(x30)
ssb squats 165x10/2 215x10 235x10 305x10 (not a good session at all)
leg extensions 105x10 120x10 120x25(x40) stretches between sets
hacks 1.5 90x8 (put bands on) 270x8 450x8 410x8
stiff legs on hack 90x15/2

done for the day. not the best leg workout at all. woke up with my entire postier chain and hips being tight and tender. so i knew going in that i wasnt going to be good. the squats were really really bad. i couldnt open up until about 3 sets in and it still felt off, so i went very very easy so i didnt pull or tear anything. dont know where the issues came from but just an off day going in. still got a decient pump and workout in but i was not happy with the end state at all.



meal 1
4 whole eggs
2 glazed doughnuts
meal 2
protein cake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
16oz pork spare ribs
8oz red potato(mashed)
1 cup cake
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(really enjoy these bad boys a lot)

Tweettoday:

abs/back/calves

reverse machine crunches 40x15/4
standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
meadows rows x8 25x8 50x8 75x8 100x8 125x8/4
heavy lat pull downs 120x8 140x8 160x8 180x8
dead stop db rows 120x8 140x8 150x8
db pullovers(not normal style) 40x10 55x10 65x10
banded good mornings x25/2
reverse hypers x10/4
standing calf raise ss 155x10ss 170x10ss 185x10ss 215x10ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10

done for the day. rough getting out of the gates this am. my allergies are screwed right now so i got some hellatious sinus pressure kicking. so doing any ab work or anything bent over sucks ass. i did get some pretty heavy work done and felt pretty good other than my face pounding. little bit of a shoulder issue going on but nothing silly, it is just a little tight and tender. pump was pretty nasty today and i sweated something fierce from the pump juice. now i do need to note that my low back is a little bit angry along with my hips. idk if i am sleeping funky or from the weather shift but neither are very happy at all. that is one of the reason i have been doubling up on the reverse hyper work. well it could be the added in deads and other low back work i have been doing on secondary days. i just thought of that haha. i got more coming this week as well


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup broccoli

Tweettoday:

abs/legs(pump)

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
lying leg curls 60x10 80x10 90x10 100x10 120x12 130x10 140x8(15)
glute kickbacks 100x10 110x10 120x10
machine leg press 200x15 220x15 240x15 260x15 280x15 300x15
front raise on hip machine 60x10(f x20) 70x10(same) 70x10(same)
squats 135x5 225x20 225x20 225x20
bb stiff leg 145x10 195x10 195x10

done for the day. still having a smidge of an issue with my freaking hip. it isnt anything bad it is super annoying and a pain in the ass to get opened up. funny thing is i got it opened up on the last set of squats and it locked right back down as soon as i started up the stiffs. the wonders of my training life haha. pump was a little bit silly today. the leg press filled them up super quick and then the flexing was bad after the upper work. all in all a very good pump session today.


meal 1
4 whole eggs
1/2 cup cream of rice
2tbl spoon natty pb
meal 2
protein cake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato(fried in 2tbl spn nut oil)
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey paty melt w/ low carb wrap only has 15g of carb(
1 cup spinach