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Originally Posted by guns01

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

20 sets of a single exercise seems a bit excessive.

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Originally Posted by qhams

20 sets of a single exercise seems a bit excessive.

excessive is an understatement haha. i hit 200 reps on the incline in 11 sets today. give that one a go, it's a pretty good kick in the nuts as well. i did it different than the actual challenge but i still got my 200

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Originally Posted by guns01

excessive is an understatement haha. i hit 200 reps on the incline in 11 sets today. give that one a go, it's a pretty good kick in the nuts as well. i did it different than the actual challenge but i still got my 200

You crazy. LOL

Tweettoday

cardio/chest/shoulders/calves

10 min step mill intervals 1-1
incline bb press (200rep challenge) 135x10 185x30 185x30 185x20 185x20 185x18 185x16 185x16 185x17 185x15 185x18
reverse peck deck fly 75x10/4
db lats 25x10/4
machine toe press 190x10/4

done for the day. did the 200 rep challenge on the incline today. it was absolutely grueling to say the least. the pump was stupid and then some. great workout today though. this is def not something i would do frequently though. i can def see it hammering the crap out of your recoverablitly and cns. my legs are absolutely destroyed from yesterday. they are sore as all hell


meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
steak burrito from chipotle
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats

i am dropping off one of my daily meals for a little bit. just to rest my kidneys and digestive system a little bit more. not training balls to the wall and my recovery is pretty good. so no real need to hammer the food at the moment

Tweettoday

abs/back/cardio

decline sit ups x10/4
reverse hypers x10/4
roller work
one arm bb rows 25x8 50x8 75x8/4
low rows 120x8 140x8 160x8 180x8
new stretch move no idea what its called haha 40x10 55x10/3
neutral grip traction pull downs 100x10 110x`0 120x10/2
10 min step mill intervals 1-1

done for the day. been absent up in here for those following along. those 2 challenges i did last week wrecked me big time. hammered me so bad i was afraid to go in and do cardio and hamper my recovery even more so. so like it has already been pointed out, it was a bad idea and i knew better haha. my tris chest and shoulders as well as my entire leg were brutal sore to the touch. my upper body was sore up until yesterday and i all i did for the remainder of the week was roll and try to recover. note taken not to try and do crazy stuff when in a recovery period. new program will fire up this week though. other than the painful soreness i had last week everything feels really good. still got a touch of heart burn kicking but other than that everything is bouncing back 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 bbq chicken
2 and 1/2 cups brown rice
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

TweetHate that it put you out for a couple of days was wondering where you were. What do you think is the cause of the heartburn food related or what? I have heart burn problems myself. Prilosec a day problem.

Sent from my SM-S820L using Tapatalk

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Originally Posted by thudgens96

Hate that it put you out for a couple of days was wondering where you were. What do you think is the cause of the heartburn food related or what? I have heart burn problems myself. Prilosec a day problem.

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i dont produce enough acid in my guts is where my reflux comes from. so my body produces less acid due to a boat of dysentery i got during the war. so now just a small diet change, to much coffee at one time or to much copenhagen and it wrecks me for 24 or more hours haha. i am used to it for the most part but it still drives me nuts.
be very very careful with prilosec and all the other heart burn meds. if you look at some of the issues they are causing people the risk may be much worse than the reward. tons of class action law suits on those guys as well as nexum and a couple others. scary thing is they had me taking nexum for years and i didnt know any better

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Originally Posted by guns01

i dont produce enough acid in my guts is where my reflux comes from. so my body produces less acid due to a boat of dysentery i got during the war. so now just a small diet change, to much coffee at one time or to much copenhagen and it wrecks me for 24 or more hours haha. i am used to it for the most part but it still drives me nuts.
be very very careful with prilosec and all the other heart burn meds. if you look at some of the issues they are causing people the risk may be much worse than the reward. tons of class action law suits on those guys as well as nexum and a couple others. scary thing is they had me taking nexum for years and i didnt know any better

If you think I should discontinue prilosec I will. Do you know of any natrual remedy. You would probably be useing it. Dumb question. I gave up Copenhagen cause the burn got so bad but think about it all day everyday. It's pretty rough.

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Originally Posted by thudgens96

If you think I should discontinue prilosec I will. Do you know of any natrual remedy. You would probably be useing it. Dumb question. I gave up Copenhagen cause the burn got so bad but think about it all day everyday. It's pretty rough.

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idk man, look at the research and all the feedback with all issues people are having right now. myself i use a ton of organic apple cider vinegar(moms brand with pulp) and baking soda. it works very well for me when i dont heat a bunch of crazy stuff haha and keeps mine well at bay

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Originally Posted by guns01

idk man, look at the research and all the feedback with all issues people are having right now. myself i use a ton of organic apple cider vinegar(moms brand with pulp) and baking soda. it works very well for me when i dont heat a bunch of crazy stuff haha and keeps mine well at bay

Cool man I will give that a try I definitely don't want anything going wrong in the middle of this opportunity Mountain Man has given me. Life has actually never been this good for me. Better knock on some wood.lol

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Originally Posted by guns01

idk man, look at the research and all the feedback with all issues people are having right now. myself i use a ton of organic apple cider vinegar(moms brand with pulp) and baking soda. it works very well for me when i dont heat a bunch of crazy stuff haha and keeps mine well at bay

I second this. Apple Cider Vinegar or HCL with pepsin helps with heartburn. Heartburn to my understanding is from to little stomach acid, which results in food sitting in your stomach and then you burp alll that stuff up all day long. ACV and HCL raise stomach acid levels and improve digestion.

TweetLove watching you guns01. You took the rest you needed and that is a huge help to all of us who follow you. You push the limits and fall back to realize what can and shouldn't be done. You are real and have very good help for those of us who are trying to better ourselves.

Tweetyesterday

abs/chest/delts/cardio

standing lat pd crunches w/vac 70x10/5
roller work
machine press 80x10 90x10 100x10 120x10 140x10 150x10
hs incline press 70x10/4
machine fly 120x10/4
reverse peck deck fly 90x10/4
10 step mill intervals 1-1
db lats 20x10/4

done for the day. pretty good day all and all. nothing crazy just getting some blood moving. cardio sucks ass as always and i had to jump in before doing the lat raises because a 70lb aneroexic chick that thinks she looks like dlb came in and she spends hours on the machine. so i had to improvise to beat her to it. poor girl is ugly as a bull dog(not in a cute way) and has zero muscle or lines yet she thinks and carries her self like she is her. same hair cut same hair and trying to rock the same style. be your own you please. you are the only you and no one can be you nor can you be someone else, no matter how hard you try



meal 1
4 whole eggs w/2 slices of cheese
4 slices of ez bread
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz bbq chicken
2 and 1/2 cups brown rice
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

Tweetyesterday

cardio/bi/tri/calves

10 min step mill intervals 1-1
standing db curls 15x8 20x8 25x8 30x8/4
db hammers 30x8/4
vbar press downs 100x10 120x10 140x10 150x10/4
one arm db french press 30x10/4
seated calf raise 75x10/4

done for the day. final workout of my deloading and recovery period. i fire up a new program on friday because my training week is being adapted to my kids sports sched and wife's work sched. got to work around the family a bit and not get my gym time cut short on longer duration workouts. my weight has balanced out now at 250 so up 12lbs with abs and obliques still showing, glutes have faded a tad but lines are still showing as well. legs still looking pretty nasty so i would venture to guess we are firing up around 8-9%. maybe a little less but i am guessing based off of appearance right now and not numbers. i am ready to get it fired up for sure though and hopefully we can get out of the gate nice strong and healthy. should be in to see my therapy lady in the next couple of weeks. so any imbalances we should get knocked out really quick.


meal 1
4 whole eggs w/2 slices of cheese
4 slices of ez bread
2 tbl spn coconut oil
meal 2
protein cake
2 tbl spn pb
meal 3
6oz bbq chicken
2 and 1/2 cups brown rice
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

Tweettoday (new off season has begun)

abs/legs

standing lat pd crunches 70x10/5
reverse hypers x10/4
roller work
lying leg curls 60x10 80x10 100x10 120x10x9x8x8x6x6 (20 sec rest between the work sets)
squats 45x10 135x8 185x8 225x8 275x8 315x8 315x6 315x6 315x6 315x6 315x6 315x6
leg press 270x30 270x25 180x60
db stiff leg deads 50x10/2

done for the day. kicked off the new gaining season today with a nice nasty leg session. lower back and hips are just a tad bit off and tender but i dont think it's from anything other than getting used to moving up in weight. so i worked up to 315 for my work sets and rocked it. i felt 365 or even 405 but i got to get my back and hips used to it or it will ruin my training for the up coming weeks. so training smarter going in haha. knees are quite angry at me though and my legs are absolutely toast. so all in all today was a success and great day. no sled work due to very nasty weather. i will make it up though on one of my off days. should be adding in some additional types of sled work this program as well both for recovery and hypertrophy as well.

meal 1
4 whole eggs w/ cheese
4oz breakfast steak
p28 bagel
2 tbl spn coconut oil
meal 2
protein cake
2 tbl spn pb
intra
3 scoops intra md
meal 3
6oz bbq chicken
2 and 1/2 cups brown rice
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