Tweettoday:

abs/arms/calves/cardio

decline situps x10/5
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss50x33 ss50x23 ss50x20 ss50x17
standing db curls warmups 10x10 15x01 20x10 25x10
v bar press downs 90x10 100x10 110x10 super set starts 120x20ss 140x20ss 150x20ss 160x20ss
db curls w/gf attachments ss ss30x6/4
bench dips ss x15/4ss
standing bb curls w/gf attachements ss ss60x8/4
db incline skullies ss 30x12/4ss
reverse bb curls ss ss40x12/4
10 min step mill intervals 1-1

done for the day. very very irritating session today. took about 2 hours to do what should have taken under an hour. lots and lots of waiting. i did get a good workout in nonetheless with a stupid silly pump. cardio still sucked ass and i am seeing a pt later today for my shoulders and back. i will report later on what work is done and it's effectiveness.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

Tweettoday

chest/tris/shoulders

10 min treadmill warmup

banded machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x6f (i got 4 clean and last 2 were forced reps. the addition of bands is crazy on this machine)
incline bench press 145x6 185x6 225x6 255x6 275x6 (lost speed on last set so i ended it)
rev band bench 225x5 275x6 315x5 335x5 335x5 (rev band but still stupid)
v bar press downs 120x12 140x12 160x1 180x12 200x12
db lats 25x10/5 (20sec rest)
bent over db swings 30x30/3

done for the day. since my training week is all fucked up, i dropped the back movement for today. still a very very good session today. super strong and everything feels pretty good. i got legs n on friday but missed sat and sunday both which i get two rest days per week. i hate taking them back to back but my training partner had to work this weekend and my kids fall sports games and practice are running me ragged. i was freaking exhausted this weekend and i had to take a break or i would break something in my body. being in the heat probably doesnt help the fatigue at all either. i am eating like i should be but my appetite is freaking garbage. i did see the therapist on thurs. i had my entire upper body worked over and got a few movments to help fix my issues. i am still bruised up pretty bad but the pain and adhessions were actually not to bad at all. going to have more work done on my legs and shoulders next sessions and check on shoulder mobility and impingement as well. we shall see.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp (loving the shrimp addition)
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

Tweettoday

abs/back

standing lat pd crunches 70x10/4
one arm bb rows 25x8 50x8 75x8 100x8 110x8 120x8 130x8 (heavy and dry heaving haha)
low rows ss 140x10ss 180x10ss 200x10ss 220x10ss
stretchers ss ss100x8 ss120x8 ss140x6 ss120x8
db shrugs 75x25/4
rack pulls warmups 135x3 225x3 315x3
reverse hypers x15/4ss
rack pulls ss ss405x6/4

done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes (just a little change up)
2 tbl organic grass fed butter
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

Tweet

Originally Posted by guns01

today


done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day

Good job pushing through, glad you had a productive workout. Go get some rest.

Tweettoday

calves/chest/delts

seated calf raise 45x10/2 90x10/2ss 115x10ss 140x10ss
tibia raises ss ss30x64 ss30x51 ss30x33 ss30x23
machine press 80x10 100x10 120x10 140x10 start super sets 160x15ss 180x12ss 200x9ss 220x6+20p/ss
band over and backs ss x10/4
pec minor dips ss x15/4ss
band over and backs ss x10/4
reverse peck deck fly 75x15/3
db rear lat partials 30x60ds 15x30ds 10x10
spider walks x3/3

done for the day. another stupid pump workout. chest filled up really quick as did the delts. the over and backs kill my one elbow if i am not perfect and i wasnt perfect on a couple sets haha. all in all good fast paced workout today. happy with the weights and how everything felt today. making some really good progress even though sleep sucks ass lots of work in the heat and i am on my feet way to much. good day today with nothing going on and able to rest though. lots of sick people in my area and my mrs is sick today. we are hoping it is just a combo of weather and allergies. i have a bit of a head ache myself but really dont feel to bad. pressure change does have my joints a little achy but that's completely normal but note worthy to keep an eye on.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

Tweetyesterday:

arms/calves

10 min treadmill warm up
db curls 5x10 10x10 15x10 20x10 warm up
v bar press downs 80x10 100x10 120x10
TRI SET 1
v bar press downs ts 140x10ts 160x10ts 170x10ts 180x10ts 200x10ts
stand db curls w/fg ts 30x8/5ts
dips between benches ts ts x30 ts x25 ts x22 ts x20 ts x20
TRI SET 2
standing bb curl w/fg 60x8ts 70x8/4ts
reverse grip press downs ts 100x15ts 110x15ts 120x15/3ts
reverse curls ts ts50x15/5
machine toe press 170x30 190x30 210x30 230x30

done for the day. stupid stupid pumps as usual. elbows actually felt pretty good. sets kind of got slowed down a bit more than i like because my one training partner just did a half marathon this past weekend and his recovery is a tad bit sucky. so he slowed my tempo down a bit more than i like to between tri set movements. other than that great workout. super happy considering i was up since 4am again.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes
2 tbl organic grass fed butter
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

Tweetyesterday

abs/legs

5 min stationary bike
standing lat pd crunches 70x10/4
roller work
seated leg curls 75x10 90x10 120x10 150x10 165x10 180x10 195x10ds 165x8ds 150x8+25p
banded leg press 180x8 270x8 360x8 540x8 720x8 900x8 (doubled up pair of red bands and orange bands)
banded squats 45x10 135x10 185x8 225x8 225x8 speed sets 135x6/6 (pair of doubled red bands)
leg press 360x61 (yes i did 61 reps)

done for the day. i forgot my damn belt so it started the workout with shitty start. i did move some really good weight around though and got a pretty nasty pump. i was really heavy with how heavy i was able to get on the double banded leg press and unfortnuately without my belt i wasnt pushing the weight on the squats. so i went ahead and got to where i felt comfortable and then dropped the weight and hammered out some speed work. i did 135 for 6 reps as fast as i could move it and then took 20 sec rest between sets. all in all a good workout even though i didnt get to squat heavy.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach
meal 6
cheat
6 loaded hot dogs w/chili cheese kraut and cole slaw
fries

TweetI am sure that 61 rep leg press wasn't painful at all.

Tweet

Originally Posted by qhams

I am sure that 61 rep leg press wasn't painful at all.

no pain at all lol. had to double what my partners got and then some just for shits and giggles.

Tweet

Originally Posted by guns01

no pain at all lol. had to double what my partners got and then some just for shits and giggles.

Pride is a mofo

Tweet

Originally Posted by guns01

no pain at all lol. had to double what my partners got and then some just for shits and giggles.

You are 'The Man" legs, legs, legs

Tweet

Originally Posted by Trixie

You are 'The Man" legs, legs, legs

everything else is getting better as well wink wink

Tweettoday

calves/chest/shoulders/tris

standing calf raise 135x10(x10) 155x10(x10) 175x10(x10) 195x10(x10) 215x10(x10)
machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10
incline bb press 165x8 195x8 235x8 265x8 285x8
reverse band bench press 225x5 315x5/3
reverse band close grip bench 225x5 275x5 275x5 275x10
stretch push ups x25 x17 x14
db lats 10and2 20x12 25x12/3
bent over db lat swings ss 40x20/3ss
spider walks ss x3/3

done for the day. felt really good and strong today. no issues at all and the pump was stupid. very very happy with today's performance for sure.


meal 1
4oz steak
2 whole eggs scrambled
1 p28 bagel
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

TweetYou are the man brother

Tweet170 pages and going strong.

if all you wrote down on this log was what you ate that alone would be a wealth of knowledge. when I get my crap together i'll be ripping off some of your meal plans changing intake of course.

deffinately putting in solid work man. thanks for the wealth of information