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Originally Posted by Trixie

HEY!!

Tell me about the Ab work... How small is your waist?

it is down to 34 and a little smaller on an empty stomach. now, i am only doing the additional ab work to protect the lower back and hips haha. the additional nasty abs and smaller waist is kind of an added benefit. i may be upping the frequency and intensity as well to tighten it down even more. we will see

Tweettoday:

abs/back/cardio

standing lat pd crunches 70x15/4
reverse crunch machine 40x15/4
reverse hypers x15/4
roller work
meadows rows x8 25x8 50x8 75x8 100x8 125x8/4
rack pulls ss 135x3 225x3 315x3 405x5ss 405x5ss 405x5ss 405x5ss
assisted chins ss x12 ss x10 ss x9 ss x9
db pullovers 45x10 55x10 65x10 65x10
elevated low pulley rows mag ng 120x10 140x10 140x10 140x10
hanging stretch 50 sec
sled rows 125 additional pounds on sled 6 rounds of 40 yards

done for the day. i am wiped out today. i got it all done and in in 2 hours so i was freaking trucking along. the rack pulls absolutely destroyed my entire back and hands. doing the sled pulls was extra brutal today and i had to keep stopping to regrip because of my hands. all in all a great session for sure though even though it was a serious kick in the nuts.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Tweettoday:

abs/legs/calves/cardio

standing lat pd crunches 70x15/4
incline situps x15/4
reverse hypers x15/4
roller work
seated leg curls 90x10 105x10 120x10 135x15/6
glute kickbacks on hip machine 80x12/3
leg press high and wide 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10
wide stance sumo squats db 60x10 100x10 100x10 100x10
one leg extensions w/stretches and flexing 60x10/4 20sec stretch followed by 10 flexes each quad
machine toe press ss 200x10ss 220x10ss 240x10ss 260x10ss
standing bw raises ss x20/4
sled drag 90lbs on sled 4 rounds for 40 yards
sled pushes 90lbs on sled 4 rounds 40 yards (did these back to back that's why i decreased the weight to change the intensity)

done for the day. great session today with a sick pump. yesterday broke my ass off more so than i though. i am actually pretty sore and i fought the sandman all freaking day long so i wouldnt be up the entire night pacing. i do have a smidge of knee pain but that's a part of getting leaner, pretty much everything aches a bit with all the extra work. legs did go really well though with no pain at all. i am happy with how fast i am progressing along right now


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Tweettoday:

abs/arms/cardio

machine reverse crunches 40x15/4
incline situps x15/4 (did these super quick today)
roller work
standing db curls 10x10 15x10 20x10 25x6 30x6 35x6
bb preachers 70x12/3
ez bar reverse curls 40x10x10/4
standing bb curls 80x10x8x6 (20 sec rest between each set)
rope pressdowns 70x15 80x15 100x25 100x25 90x25 80x25
bench dips x25 x20 x19 x12
ez bar close grip bp special 90x12/3
20 min stepmill (lss) level 5

done for the day. arms, which i hate. abs we did with only about 10-15 sec rest between sets. stupid pump which makes arms suck worse than legs. i did push the pace a tad bit on the stupid lss cardio. cool thing is my heart rate stayed under 140 for the entire duration. overall great day and in and out in under an hour and a half


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Tweettoday:

abs/back/cardio

standing lat pd crunches 70x20/4
one arm pro cable rows 20x8 30x8 40x8 50x8 70x8/4
dragon rows 25x8 50x8 75x8 100x8
ng assist chins x10 x10 x10 x9
db pullovers 45x12 50x12 55x12 60x12
sm deads 185x6/3
sled rows 90lbs additional weight on the sled. 6 rounds of 40 yards. very very little rest between rounds 30 sec max

done for the day. actually even being depleted i got in a really good session today. pump was pretty nasty after the sled rows also. i actually feel pretty good but tomorrows rest day will be good to aid in even more recovery.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Tweettoday:

abs/legs/cardio

standing lat pd crunches w/vacuum 70x15/4
reverse hypers x15/4
roller work
lying leg curls 60x10 70x10 80x10 90x10 100x10 110x10 120x10 ds 115x10ds 95x8ds 75x9(20sec)
squats 135x15 185x8 225x8 275x8 315x8 345x8 365x8
leg press (low narrow) 270x6 360x6 450x15/3
leg extensions 105x10 ds 120x8ds(1) 105x8(1)ds 90x8(1)
cable pull threws 100x12/3
sled drags 135lbs additional weight 4 rounds 4 yards
sled pushes 135lbs additional weight 4 rounds 4 yards

done for the day. went pretty heavy on squats being depleted out but it actually didnt feel to bad. i did lose speed at 315 but i was able to keep the reps at 8. so that's a good sign that i am not losing strength at all. the rest of the session was on point. i did crank up the intensity on the sled work a bit. i dragged it down the 40 rested for about 10-15 sec then pushed it back. 1 minute rest then again back and forth. it filled up my even more filled up legs big time. great day and i am spent.


meal 1
4oz turk
60g of protein pancakes (mancake brand) (these are pretty tasty)
meal2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz 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
1 cup spinach

Tweettoday:

abs/chest/shoulders/cardio

machine reverse crunches 40x15/4
rope crunches w/vaccum 60x15/4
roller work
incline press #1 135x10/2 155x25 165x20 175x15 185x10
incline press #2 225.x2 255x5/5
bench press 135x4 185x8 185x8 185x8 185x8f
machine lats 60x10 70x10 80x10 80x10
reverse peck deck fly 75x25/4 (20 sec rest)
db shoulder press 50x6 60x6 70x6
20 min lss step mill level 5

done for the day. great session today with an actually really good pump. the high rep stuff on the first movement really sucked the strength out of the remainder of my press. i ran out of gas super super quick and it was damn near impossible to generate any speed. that's why the bench weight was so low, i was trying to get as much force and speed as possible and i failed perfectly on 8 for the last 2 sets. that was pretty much how it went for the day. cardio sucks as it always does and i am glad i barely have to do any at all. legs are a bit tight today but hips and back are pretty good to go. i figured i was going to be hobbled but not at all. so no complaints and only progress for today. i did switch up my morning 2 pre meals today just for shits and giggles:


meal 1
4 whole eggs
4 slices ez bread w/ cal and carb free ketchup
meal2
8oz turk
2 cups brown basmatti
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz 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
1 cup spinach

Tweettoday:

abs/back/cardio

incline situps x15/4
standing lat pd crunches w/vacuum 70x15/4
reverse hypers x15/4
roller work
curl bar sup grip low rows 85x10 100x10 120x10 140x10 160x10 180x10
rack pulls mid shin 135x3 225x3 315x3 315x5/4
rack pulls knee level 500x1(cut this one cause damn if id didnt feel right at all) 405x5/3
mag ng pull downs 100x8 120x8 140x8 140x8
sm bent rows 145x6 195x6 245x6 245x6ds 95x8
hangs x45sec
sled row 90 additional pounds for 6 rounds of 40 yards. only 20 sec rest.

done for the day. i had a really good and strong session today. i went in on the second round of knee level rack pulls planning on silliness and pulling 500 for my 3 sets. hell no, first pull felt way way off and very wrong. so i opted to not get hurt and lowered the weight to a reasonable amount. still got a nasty pump and everything other than that one pull felt awesome. all the muscles felt good and fired properly for a change. so i am completely happy with the progress. still sucks wrapping every set with my dicked up hand but i am making do with what i got. ab work is coming along fantastic as well and my hip and low back issues are damn near non existent at the moment. i am also really enjoying not having to do a ton of traditional cardio to get into shape because i am already in damn good shape now haha.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

TweetYou are the definition of beast

Tweettoday:

abs/legs

machine reverse crunches 40x15/4
incline situps x15/4
standing lat pd crunches w/vacuum 70x15/4
roller work
lying leg curls 60x10 80x10 100x10 110x10(5s) 110x10(10s) 110x10(15s) 110x10(20s) 110x10(25s) 110x10(30s) these were a kick in the nuts
sm lunges 45x12 45x12 55x12 65x8x8 75x6x6 85x5x5 (another added kick in the nuts)
sm sumo squats 135x3 185x3 225x10/4
ssb good mornings 65x12/4
machine leg press 390x10x10 x10ss 390x10x10x10ss
toe press 390x10x10x10 390x10x10 x10

done for the day. no sled work today due to really nasty weather but i dont think i really needed it. moved through today's session super fast and absolutely killed myself. stupid not bendable leg pumps from about 4 sets in and it lasted for the duration. no issues at all today to note and i actually feel pretty awesome other than a bit tired.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10.5oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Tweettoday:

abs/arms/cardio

leg raise ss x15/4ss
incline situps ss x15/4
roller work
standing db curls w/grip force into hammers without ss 10x10 15x10 20x10 25x6x6ss 30x6x6ss 35x6x6ss 40x6x6ss
machine curls ss ss50x6/4
standing bb curls w/grip force 50x8ss 70x8ss 80x8ss
one arm db preachers ss 25x8 ss30x8 ss30x8
rope pressdowns w/grip force 100x15/5 (30 sec rest)
ez bar close grip to face 90x12 100x10 100x8
seated overhead rope extensions 90x25 110x25 100x25
10 min step mill intervals 1-1 (not the good machine so i didnt push my back to the point of pain for additional 2-3 mins)

done for the day. blasted through another quick painful session today. i got a nasty pump and snuck a peak and even to me i am blown away at how big and conditioned i am right now. everything is running smooth and clicking together pretty nicely and i am holding size as i condition. so i am def a happy camper atm. a little bit tired from being up and down all night but i dont think it is from training or nutrition at this point at all


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Tweettoday:

abs/back/calves/cardio

standing lat pd crunches w/vacuum 70x15/4
roller work
mag ng low cable rows 70x10 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
sm deads (lat emph) 135x6 185x6 225x6 275x6/4
assist chins ss x10ss/4
machine toe press ss ss200x10 ss220x10 ss240x10 ss260x10
machine pullovers 105x12 120x12 135x12 150x12
sled rows 90 additional pounds for 6 rounds of 40 yards. only 20 sec rest periods

done for the day. nice simple fast paced session today. great pump and even though a bit of grinding with pushing the pace and long contractions, it was a great workout. i was even able to crank the intensity on the sled rows big time. i am really impressing myself with my cardio recoverability big time. both aspects of my conditioning are sick right now. much needed day off tomorrow but i can foresee some 7 day a week session coming here really soon off and on


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
2 tbl spn coconut oil
meal 3
8oz chicken
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken

Tweettoday:

abs/legs

standing lat pd crunches 70x15/4
lying leg curls warmups only 50x10 60x10 70x10 70x10
ghr x10/4
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 TRI SET DEAT BEGINS
TRI SET
leg press ts 810x8ts 900x8ts 990x8ts 1080x8ts
frog squats ts 140x6ts 180x6ts 180x6ts 180x6ts
front squats ts ts185x6/4
stationary db lunges 40x12/3

done for the day. this was a pretty serious session today that went a little bit silly and heavy. everything actually held up and felt really good though. no sled work cardio today. just giving a little break to the old joints for a day and let my legs rest a little bit. that and i had to go to a different gym for the machine to do frog squats on and their area isnt good enough for sled work and i doubt they would have allowed me to pull plates out of the facility.


meal 1
4oz turk
60g of protein pancakes w/walden farms strawberry syrup( got to keep an eye on this to see what it does to my guts)
meal2
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
3 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz 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
1 cup spinach

TweetVery nice brutha

Tweettoday:

abs/chest/delts/cardio

machine reverse crunches 40x15/4
leg raise ss x15/4ss
incline situps ss x15/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 ds200x8ds 160x6ds 110x6
incline press 185x8 225x8 255x8 275x8 295x6ds 225x5ds 135x8
db flat press 60x8 75x8/4
pro grip incline db flyes 35x12/3
reverse peck deck flys 45x20 60x20 75x20 90x20 ds90x20ds 75x10ds 60x10(10)
db lats 20x20 25x20 30x20 ds30x20ds 25x10ds 20x10ds(10)
machine shoulder press 100x8 ds140x8ds 120x8ds 100x8
14 min step mill intervals 1-1 level 12 and level 5 for duration

done for the day. mother's day and since i have light years ahead of conditioning for the first time in my career, i had a cheat with the mrs for mother's day. nothing seriously crazy but it will put me in a 60g carb surplus for today. that is 240 cals above what my normal daily intake is for today. it had sugars which i have never ever done except for peaking multiple times so i am excited to see what it does to how i look tomorrow. hell i was peeled to the bone cold about an hour after the meal. so we shall see. got a great session in today and actually moved some pretty good weight around. the pump was as expected, stupid haha. only issue i have today is my knees are a little sore from yesterday and the intervals today. not to bad but they are letting me know, i went a little bit heavy yesterday and pounding them on the stairs was not the best idea haha.


meal 1
spinach and mushroom omlette (no butter no milk and no sauce)
2 cup cake pancakes
meal2
8oz turkey
4 slices ez bread
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
10oz 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
1 cup spinach