Tweettoday:

arms/abs/calves/cardio

vbar pressdowns 40x10-90x10 (non stop warmups)
ez bar cable curls 24x10-80x10 (same as above)
pull up assit machine press downs ss 100x12ss 120x12ss 140x12ss 160x12ss
incline situps ss x15/4
seated overhead rope extensions ss 120x8ss 140x8ss 160x8ss 180x8ss
hanging leg raises ss x12/4
tate press ss 30x10ss 40x10ss 50x10ss 50x10ss
standing band crunches ss x15/4
standing ez curls(gf added) ss 60x10ss 70x10ss 80x10ss 90x10ss
standing calf raises ss ss155x10 ss175x10 ss195x10 ss215x10
db hammer curls (gf added) 30x10ss 35x10ss 40x10ss 40x10ss
seated calf raises ss50x10 ss75x10 ss100x10 ss125x10
ez bar preachers 50x8 70x8/3
12 min step mill intervals 1-1

done for the day. man super setting arms with calves and abs was a kick in the nuts. body doesnt know where to send the blood haha. the pump was absolutely silly as it always is with arms. this is a great way to save time in the gym also and still be able to move pretty good amounts of weight around as well. happy with today's session and got it knocked out in around a little over an hour with two training partners. so my abs are wrecked, arms are wrecked and calves are a little bit angry. something that is pretty note worthy is that my cardio recovery time is pretty freaking sick now. the 1-1 intervals dont get my heart rate above the mid 150s and it comes down to upper 130s during the minute of medium steps. so we are going pretty freaking well. hip is still pretty angry but popped on my doing the hanging raises and opened up after. so maybe i got it opened up and loose again and it will calm down a little bit. may need to do these a little more often just to open up a bit more

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

Tweettoday:

abs/back/cardio

standing lat pulldown crunches 70x15/4
dual handle sup low rows 80x10 90x10 100x10 120x10 140x10 140x10 140x10 140x10
t bar rows 35x10 70x10 105x10 140x10 175x10 ds 210x6ds 175x8ds 140x10ds 105x10ds 70x10ds 35x10 (kicked in the nuts on this one haha)
t bar deads 210x5/5
hs sup one arm pulldowns 25x10 50x10 75x10 75x10
wide grip pulldowns 100x10 120x10 120x10 120x10
mid back cable work 50x10/4
12 min step mill intervals 1-1

done for the day. yep hip is still aggervated as all hell and hurts pretty bad. i still did my standing cable crunches to open up my lower back but i kept out the reverse hypers and all the other work. the deads were def a bad idea also but eh, live and learn. i got a full day of rest tomorrow so hopefully that helps it ease up and relax a little bit. it does tighten up and hurt over to my tail bone but the biggest thing is it just wont open up and it hurts pretty bad. no issues doing cardio or pretty much anything other than squatting but damn if it dont tighten down even more so when i cool down. cant stand up for very long either or it does the same freaking thing. just need it noted and see what happens. back session was on point. got some really good work in today. back filled up with blood nicely so much so that i couldnt get as heavy as i wanted on pulldowns because it was already toast after rows. still over all very productive but slightly painful day


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
4oz chicken 4oz steak
2 cups brown rice w/2 tbl spoon 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

Tweettoday:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
glute kick backs ss 80x10ss 100x10ss 110x10ss 120x10ss
banded glute works ss x10/4
bb stiff leg deads 95x8 135x8 225x8 275x8 275x8 275x8 (bother hip a little but not bad)
leg press 200x10 290x10 380x10 470x10 560x10 650x10 740x10 830x10 920x10
leg extension 75x20 90x20 90x20 90x20
elevated sm lunges 135x12/3
ghr x10/3

done for the day. hips opened up a bit more today. still a little bit painful but def bearable, no squats so that most likely will help out. i actually feel pretty good overall. the pump was good and after the lunges it was almost unbearable. all in all a great day.


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
medium pizza
1 slice of a brookie
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

Tweettoday:

abs/chest/delts

hanging leg raises ts x15/4ts
incline situps ts x15/4ts
rope crunches ts 50x15/4
reverse peck deck fly 75x15(10) 90x15(10) 105x15(10) 120x15(10)
flat db press 25x8 45x8 65x8 85x8 105x8 105x8 105x8 105x8
incline press 135x6 205x6 225x6 255x6 275x6
incline flyes 35x8 35x8 35x8(5) 35x8(5)
cage press 95x6 115x6 135x6 185x6 (holy hell 185 was brutal)
machine lat raise 70x10(10) 100x10(10) 110x10(`0) 120x10(10)

done for the day. crushed some serious abs today. i been trying to get in at least 2 or three nasty session a wk and the others are just blood flow and mobility working stuff. got some really good work in today and moved some pretty good weights around. the pump was really good coming out of the gate. hip is still a little ill tempered but much much better. i will probably get it nice and fired up tomorrow because i got t bar deads again tomorrow haha. that 185 cage press was a serious kick in the nuts, it is a hard movement that is a little tough to get under and moving any kind of heavy weight is even more interesting. no momentum or tempo makes it really insane



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:

back

reverse hypers x15/4
rumble roller work
hs one arm sup pulldowns 25x8 50x8 75x8 100x8 100x8 100x8 100x8(30sec)
kettle bell rows ss 55x8ds 30x8ss 55x8ds 30x8ss 55x8ds 30x8ss 55x8ds 30x8ss
t bar deads ss ss140x6 ss175x6 ss175x6 ss175x6
rear face ng pulldowns to forward pulldowns 100x8 x8 120x8 x8 140x8 x8 140x8 x8
banded good mornings x20/4

done for the day. got in a great session today but i skipped the ab work. i am a little sore and their was a whole mess of a crew around the lat pull down stations so i just did my reverse hypers as a warmup. pretty happy with how things went today, moved some pretty good weight and got a nice pump in. those t bar deads are pretty sick for constant tension across the lower lats and entire back. i am loving those bad boys and it only takes a set to get the whole back lit up. hip is better on one side but i might have aggervated the over one a little now haha. story of my life. i dont want to have to spend more time working on mobility crap before my training because it already takes 20 freaking minutes to warmup now. may have to move some stuff around and start doing some other things before.


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

i added some mild chili seasoning to my turkey meals for the next couple of days. just for a little bit of spice and flavor

Tweettoday:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 70x10 80x10 90x10(warmups for ghr)
ghr x8/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 (no rest at all, partners placed plates on and i just kept going till i couldnt any more)
sm lunges 135x15/5
hip flexor raises 80x10/3ss
quad flexes ss x20sec/3
sissy squats x30/2
db stiff leg deads 55x8 65x8 70x8 75x8
machine toe press 200x10(30) 240x10(30) 270x10(30) 290x10(30)

done for the day. great session today. the pump was extra extra stupid. i didnt move that crazy of weight today but the whole goals was just to drive in as much blood as possible as fast as possible. it was very very painful for sure and i was hobbled and my legs were giving out after wards. so another successful day in. i am adding in pics below. the detail when they arent pumped is just plain silly, my side glutes are already feathered and the lines are going very deep. cant really see it in the pics but cold or just slightly warmed up is pretty nasty. i am very happy with the progress so far. i am currently sitting at 263-265 on an empty stomach right now


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

Tweet

Originally Posted by guns01

today:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 70x10 80x10 90x10(warmups for ghr)
ghr x8/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 (no rest at all, partners placed plates on and i just kept going till i couldnt any more)
sm lunges 135x15/5
hip flexor raises 80x10/3ss
quad flexes ss x20sec/3
sissy squats x30/2
db stiff leg deads 55x8 65x8 70x8 75x8
machine toe press 200x10(30) 240x10(30) 270x10(30) 290x10(30)

done for the day. great session today. the pump was extra extra stupid. i didnt move that crazy of weight today but the whole goals was just to drive in as much blood as possible as fast as possible. it was very very painful for sure and i was hobbled and my legs were giving out after wards. so another successful day in. i am adding in pics below. the detail when they arent pumped is just plain silly, my side glutes are already feathered and the lines are going very deep. cant really see it in the pics but cold or just slightly warmed up is pretty nasty. i am very happy with the progress so far. i am currently sitting at 263-265 on an empty stomach right now


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

I've been waiting for a pic of those monster legs, thank you sir. You are killing it this year, keep it up.

Tweettoday:

arms/calves/abs/cardio

10 min treadmill warmup
reverse hypers x15/4
roller work
cable vbar pressdowns 60x10-140x10 non stop warmup
standing cable curls 25x10-55x10 non stop warmup
machine preachers ss 40x10ss 50x10ss 60x10ss 70x10ss
incline situps ss x15/4
ez bar reverse curls ss 30x15ss 40x15ss 50x15ss 50x15ss
machine reverse crunches ss 40x15/4
rope curls ss 100x10ss 110x10ss 120x10ss 140x10ss
rope crunches ss ss40x15 ss50x15 ss50x15 ss50x15
assist machine pressdowns ss 80x12ss 100x12ss 120x12ss 140x12ss 160x12ss 160x12ss
standing calf raise ss ss155x1`0 ss175x10 ss195x10 ss215x10 ss235x10 ss255x10
db tate press ss 30x10ss 40x10ss 50x10ss 50x10ss 50x10ss 50x10ss
seated calf raise ss ss50x10 ss75x10 ss100x10 ss125x10 ss150x10 ss150x10
30min (lss) step mill level 5
roller work

done for day. great pump today. shoulders feel pretty good for the most part also which is good, the old hip is a little bit tender but not as bad at all. the cool thing about going with the lss cardio today was i got to see how well my cardio conditioning is. my heart rate stayed in the range of 120-140 which is the ideal range for me for fat burning. not out of breath at all and at level 5 that is moving pretty good for me. so i am very very happy with my cardio endurance right now. what's even cooler than that is that 3 of my clients got together and purchased me a prowler sled of my own. kind of crazy that someone bought something for me as a gift for more of their own torture and we dont have to drive 45 mins to use one any more. so no more jerry rigging or improvising eccentricless work. we will have our own in a few weeks.


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:

abs/back/cardio

standing lat pd crunches 70x15/4
reverse hypers x10/4
sm bent rows 95x10 1135x10 185x10 205x10 225x10
assist chins x10/3
rope pullovers on incline 100x10 110x10 120x10
chest supported pro grip rows 120x10 135x10 150x10 150x10
hypers x25/2
30 min step mill (lss)

done for the day. i am reminded since i did lss cardio the last 2 days at how badly i hate lss cardio. it beats the crap out of my body and doesnt produce results any better than intervals or eccentricless cardio does. it just all around sucks to me and is boring as crap. at least with the other methods you got something coming up and or you are getting a pump. anyway, another good day in, with a good pump and a really fast workout. i needed to do some calves today but they are actually a little tender so i let them be. hip is sway sway, and not completely healed but feels much better. so i am tearing it up and on point


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:

abs/legs

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
glute kickbacks 60x10 80x10 90x10 100x10 110x10 120x10
lying leg curls 60x10 80x10 110x10 120x10/3 ds120x10ds 100x10ds 90x10
leg press 200x8 400x8 600x8 780x8 ds 1100x8ds 920x6ds 740x6ds 560x6ds 380x6ds 200x6
leg extensions 75x50
bulgarian split squat 25x10 45x10 65x10 ds85x10(1)ds 65x10(10)ds 45x10(10)ds 25x10(10)
db stiff leg deads 65x10 75x10 85x10

done for the day. felt freaking awesome today. the bulg split squat drop set of death really sucks like it always does. the pump was absolutely stupid and i got through the whole workout with hips open and no pain. so all in all today was an excellent day. i am very happy with how it went and i moved some pretty good weight and got it knocked out in a very quick session. one of the best parts was i wasnt huffing and puffing during any of the drop sets. the pump was a different story but cardio is very very good. and today is a cheat meal day so all is good haha


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
philly cheesesteak
fries
monster cookie sunday
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach

Tweettoday:

abs/chest/delts/calves

reverse crunch machine ts 40x15/4ts
incline situps ts x15/4ts
crunches w/vacuum ts ts x15/4
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 (always really weak on these)
pro grip incline flyes ss 35x10ss 40x10ss 40x10ss 40x10ss
bb incline press ss ss135x6 ss185x6 ss225x6 ss275x5ds 225x3 (missed the mark at 275 so i had to finish it up with 225)
low to high cable cross ss 35x10ss 40x10ss 45x10ss 50x10ss
dips ss x8/4
db lats 25x8 30x8 ds35x8ds 30x8ds 25x8ds 20x8ds 15x8
incline rear db lats 20x10 25x10 ds30x10ds 25x10ds 20x10ds 15x10
machine toe press 190x20 240x10 ds 25x20ds 230x20ds 210x20ds all the way down to 90. so it was a boat load of reps and drops with a hell of a pump

done for the day. great fast and awesome session. no aches and pains killing today and i moved some ok weight around. did lots of drops and super sets today also. so the pump was pretty stupid. glutes are a tad bit sore from yesterday but no where near unbearable. so i am starting the week off very well.


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

TweetQuestion guns, regarding your dieting portion of this log. When your doing a carb cycle and cut back on carbs every 2 days. I see you keep protein the same, have carbs the same per meal and just the carbs out of 1 meal every 2 days until you hit zero for 2 days.
Is it critical to have those extra zero carb meals or can you just reduced carbs per meal and hit the same numbers at the end of the day.
Hope this makes sense, thanks

Sent from my SM-G900V using Tapatalk

Tweet

Originally Posted by whitetail

Question guns, regarding your dieting portion of this log. When your doing a carb cycle and cut back on carbs every 2 days. I see you keep protein the same, have carbs the same per meal and just the carbs out of 1 meal every 2 days until you hit zero for 2 days.
Is it critical to have those extra zero carb meals or can you just reduced carbs per meal and hit the same numbers at the end of the day.
Hope this makes sense, thanks

Sent from my SM-G900V using Tapatalk

some say you can go at it with just lowering down and reducing cals but i have found it best to pull it down my way. on the first zero day you still have a bit of glycogen in the tank but by the end of day 2 you are running off of pure fat or at least very very close to it. not to mention, this doesnt give your body the option of adapting because it is always changing. i think that's what you are asking. or if you are saying could you spread the carbs out a bit more and just decrease smaller amounts through each day. i dont see why not. i just try to keep mine around training and at the begining of the day when i can. hell man their are about a million ways to diet and get lean but no kidding this is the smoothest and least painful that i have found that you never get used to. you may have to make minor adjustments here and there but other than that you can go for 6 months and not stall out. i have done that before myself

Tweet

Originally Posted by guns01

some say you can go at it with just lowering down and reducing cals but i have found it best to pull it down my way. on the first zero day you still have a bit of glycogen in the tank but by the end of day 2 you are running off of pure fat or at least very very close to it. not to mention, this doesnt give your body the option of adapting because it is always changing. i think that's what you are asking. or if you are saying could you spread the carbs out a bit more and just decrease smaller amounts through each day. i dont see why not. i just try to keep mine around training and at the begining of the day when i can. hell man their are about a million ways to diet and get lean but no kidding this is the smoothest and least painful that i have found that you never get used to. you may have to make minor adjustments here and there but other than that you can go for 6 months and not stall out. i have done that before myself

Thanks guns, yeah I meant more in terms of spreading out the carbs. Thanks man, keep killing it!

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Tweet

Originally Posted by whitetail

Thanks guns, yeah I meant more in terms of spreading out the carbs. Thanks man, keep killing it!

Sent from my SM-G900V using Tapatalk

haha, that's what i figured but i covered both anyway just in case