Tweettoday

cardio/chest/shoulders/tris/calves

10 min step mill intervals 1-1
seated calf raise ss 50x10/4ss
tibia raise ss ss40x20/4
hs incline press 45x10 70x10 90x10/2
machine press 105x10 120x10 135x10 135x10 (not my fav machine for this at all)
incline reverse db fly 20x10/4
db lats 20x10/4
v bar press downs 100x10 120x10 140x10/2

done for the day. wasnt supposed to go back into training but i was informed that you shouldnt take a week off after a stringent program and diet. you should bring your body back up to close to normal and then ease out for a small break and then go back into hard training. no biggie i only lost a couple days either way. i opted to go back to a shorter duration interval for cardio today and i will say that it absolutely kicked me in the nuts. i stopped cardio last week on tues so that was only 7 days without cardio and it felt like i hadnt done cardio in months. i got it knocked out without dying or quitting so it's all good. i got in some blood work with chest shoulders and tirs also. joints are a bit tight but everything feels pretty good. not supposed to be breaking a sweat at all with this type of training but i sure as hell did. we pushed the pace pretty quickly. i also have only been eating 2-3 meals per day and some light snacking. i have ate some pretty heavy shit to and i have been dropping weight. i am guessing that my metabolism wasnt as tanked as i thought it was and going back into gaining shouldnt be an issue at all. good stuff happening every day other than belly aches haha

Tweettoday

cardio/calves/back/bis (jonesing to hit it hard haha but i know better)

10 min step mill intervals 1-1 (still sucked and sucking wind)
machine toe press 170x10/4
sup grip pull downs oa 50x10/4
low rows 120x10/4
chest supp pro grip rows 105x10/4
cable rope pullovers 100x10/3
standing ez bar curls 40x10 50x10/3

done for the day. i am so tempted to crank it up wide open but i know better. my joints tendons and muscles are very susptable to injury coming off of that last program and being in a cal def for so long. i feel good in my mind but i know my body well enough to know that it isnt anywhere near ready to go. my cardio is good as hell but damn if i am not huffing and puffing doing it. i am thinking it is the additional food in my guts and water. that's the only idea i got at the moment because i dropped tren out a week ago and it should be clear now. feeling great though other than a little bit of gastro distress from eating a bit more garbage than i should be haha. just like training i am ready to get back into clean eating but just like training i know my body needs the break as well. i am game planning and mapping how i want to roll back in. i havent made my mind up just yet but i am thinking super low protein to give my bodies system a little more time to detox. we shall see what i come up with and i will log and note as i go along. i got scorched on the beach today also. only 3 hours and i got a little bit of lobster going on

Tweettoday

abs/legs

standing lat pd crunches 70x10/4
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x10
adductors 100x10 110x10 120x10
abductors 100x10/3
squats 135x10 185x10 225x10 225x10
machine leg press 315x10 395x10/3
leg extensions 75x10/4

done for the day. everything felt really really light today but still going really really easy. got to protect the body and make sure i dont hurt anything. my favorite day of the week for sure and it sucks to have to pull back on weight and intensity but got to play it smart and safe. going to see a lot more glute work being added in as we go along. i got to bring the glutes up and add even more detail in. that and it will aid my squat as well. not cramping up any more and my calves are a little bit tender so i left them alone today. done for the week and i am ready to start peeling back and reverse dieting back out and gaining again. shooting for an addtional 5-6 pounds of lean mass. i will take more but i am realistic in my goal setting. been doing this for a long time now and 5-6 new pounds would be massive and hard to achieve. i was also going to hit the sled today but it was raining and the heat is pretty brutal so i subbed it out with squats instead. i would say that's a pretty even trade off haha

Tweettoday

cardio/back/calves

10 min step mill intervals 1-1
traction machine pull downs 80x10 90x10 100x10 110x10 120x10/2
low rows 140x10/4
stretchers 100x8/4
db shrugs 40x10 50x10 (didnt want to take these to far, i am still in the tender stages of recovery haha)
machine toe press 170x10/4
hypers x10/4
roller work

done for the day. easy day in and out. cardio is still sucking ass for sure but i am getting it done. all my training for the next bit is going to be blood work training with no intensity techniques and nothing even remotely close to failure. ehab heal and get ready to get silly. reverse dieting begins today. so since i dont need to be in a surplus cals will be somewhat low but consistent.

meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz chicken breast
8oz sweet potato
2 tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

TweetHow low do you pull on latpulldowns, Guns? I have always pulled to upper chest but I see a vast majority of people pull to chin or just below chin. I think I even remember reading an article that discouraged pulling all the way to chest as most peoples shoulders round forward, causing strain on the shoulder joint. I was just curious what you did. I am considering shortening my range of motion to spare the shoulder.

Tweet

Originally Posted by qhams

How low do you pull on latpulldowns, Guns? I have always pulled to upper chest but I see a vast majority of people pull to chin or just below chin. I think I even remember reading an article that discouraged pulling all the way to chest as most peoples shoulders round forward, causing strain on the shoulder joint. I was just curious what you did. I am considering shortening my range of motion to spare the shoulder.

i normally dont do a ton of bat pulldowns with a pronated grip just because of that issue. when i do use a bar with a pro grip i will go as deep as hand spacing will allow while keeping my chest arched and shoulders rolled back. if it compromises at any point i will stop shorter on the following rep. what i like to do more often to work the pd motions is like today i used the traction machine. it has individual handles that start out at the top spaced close and they widen out as you pull down to full contraction. no issues at all with that machine. i also like to do multiple different neutral grips for my pull downs. this takes away the shoulder issue almost entirely. hell we even do pull downs to the top of the head only with super heavy weight and just focus on contractions at the top end of the motion. i guess you could say i do all kinds of crazy variations from time to time

Tweet^^^ Cool. I was just curious.

Tweettoday

abs/legs

standing lat pd crunches 70x10/4
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 135x10/3
adductor ss 100x10ss 110x10ss 120x10ss
abductors ss 100x10/3
glute kick backs 80x10/3
squats (explosive) 45x6 135x6 185x6 225x6 255x6
machine leg press 315x10 390x10/3

done for the day. nothing really special to write home about. did some explosive work on squats to help recover my cns and added in a little bit of additional glute work as well. still not going anywhere near close to failure at all and protecting my body from injury. good stuff and i actually feel pretty good.


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
large steak and cheese sandwich
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

Tweettoday

cardio/chest/shoulders/calves

10 min step mill intervals 1-1
hs incline press 55x10 70x10 90x10/4
bench press 225x2 185x6/4 (felt a bad pull in my upper chest and shoulder on rep 1 of 225 then elbows on rep 2)
db lat 15x10/4 (all other db were in use so i opted for a 3 sec hold and ultra slow tempo instead of waiting)
reverse peck deck 75x10 90x10/3
seated calf raise ss 50x10/4ss
tibia raises ss ss30x20/4

done for the day. i controlled and paid much more attention to my breathing during cardio today. so with the control it felt much much better. i wouldnt say easier but much more controlled. i opted to add in bench instead of machine press today and got a little over anxious on my weight selection as i noted. rep number one i got a pull in my upper peck like a cramp then on rep two i got the same sensation and it moved into my shoulder and elbow. so i racked the weight and lowered it. better safe than sorry considering we are only doing blood work training and being easy. i just have to remind myself this each session going in and pay very very close attention. again this is blood work training so bare with me it is very very boring and tedious work lol. i also have to note that my heart burn has been freaking horrific as has my hemroids from some hot stuff i ate over the weekend. my stomach is super super stupid sensitive and i am damn sure paying for it and uncomfortable as all hell. it is affecting my sleeping position and not helping the sleeping issue i already have at night. i have been sneaking in a couple naps mid morning and mid after noon which i normally try to avoid but if feel i need these big time right now for recovery and to plus up my sleep. also need to note that i have dropped my gaba v-root until i start back up with my normal training. all other supps remain the same


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
8oz cheese burgers
2 whole wheat buns with lettuce tomato and onions
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

Tweetyesterday

cardio/arms

20 min treadmill
roller work
v bar press downs 100x10 120x10 140x10 160x10/3
ind handle rev grip pd 120x10/4
standing db curls 15x8 20x8 25x8 30x8/3
db hammers 30x10/4
machine preacherrs ss 50x10ss 80x10ss 105x10ss/2
machine tri extensions ss ss50x10 ss80x10ss 120x10/2

done for the day. did this workout at a different gym very early in the am. not quite as equipped as the other gyms we normally train at so i had to make do with what i had. i am super super stiff but i did assist in volley ball practice the day prior so that probably didnt help much. good session overall though and a really good pump. my elbows did get a tad bit tender and borderline cramping. other than that all is good


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
8oz chicken
10oz red potato
2tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

Tweettoday

cardio/abs/calves

10 min step mill intervals 1-1
decline situps x10/4
seated toe press machine 170x10/4

done for the day. making up my thrusday workout where i didnt feel like going haha. in and out short and sweet. abs feel really really strong lately for some reason and not uncomfortable training at all

Tweettoday

calves/cardio/back

seated calf raise ss 50x10/4ss
tibia raises ss ss30x20/4
10 min step mill intervals 1-1
one arm sup pd 35x10 40x10 50x10/4
pro grip machine rows 90x10 105x10/3
low rows 140x8/4
hypers x10/4

done for the day. nothing abnormal at all going on today. i do still have some nasty sinus issues going on but nothing impacting me that badly and the heart burn is still kicking pretty nasty. other than that feeling really good. contractions are good and pumps are great. so everything is flowing nicely


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz extra lean ground beef
100g brown rice/quinoa pasta and tomato sauce
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

Tweettoday

legs (iron horse challenge)

standing lat pd crunches 70x10/4
reverse hypers x10/4 (didnt do dick for the workout pump)
roller work
seated leg curls 75x10 90x10 105x10 (warmup for ghr)
ghr x6/3 (cut it short from pump)
squats 45x10 135x10 205x10/5 (epic fail)
roller work again trying to loosen everything back up

done for the day miserably as a failure. going in with the ghr pumping up so bad i couldnt get 4 sets of 6 should have been an indicator of the piss poor performance to come. 4 sets in and i was in some serious pain from the squats, back got stupid painful pump but the quads hams and hip flexors were so pumped it was brutal. got into set number 5 and when i racked it back i was buckling and could barely bend over from the back pump. i gathered myself and ran my wife through set number 6. she get her's looked at me like i was stupid. i rolled into set number 6, unracked it stepped back and went to go down. my quads wouldnt even bend at all, my hips broke but the quad said hell no, i am not budging. i racked it back, stretched a little and buckled a couple more times. went in again and no dice, the wouldnt budge and it was a failure. no way i was putting more weight on and possibly tearing a quad or flexor. so i tucked my tail and went over rolled and stretched a little more to cool down. feel like a chump not finishing the challenge but by god i will be back and i will get this puppy done. i am determinded now to do it even more.



meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz bbq chicken
100g quinoa
2 tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach

TweetGuns what is the iron horse challenge?

Tweet

Originally Posted by qhams

Guns what is the iron horse challenge?

20 sets of 20 on squats with bodyweight plus 10%. i opted for much lighter because i am transitioning right now and i failed miserably. my one training partner got one more set in and my other partner got 3 sets of 20 and 5 sets of 10 but he only used 135 and doesnt do full range squats. i was seriously kicking myself in the nuts for not being able to finish the goal even though i knew i really wasnt ready but today i am sore as hell and i am not supposed to be doing that stuff yet. i am going to do the 200 rep challenge on incline today lol. i am an idiot but i only have this week and next before i go back into programing