Tweettoday

chest/delts/tris/back

10 min treadmill warmup
flat db press 25x10 40x10 55x10 70x10 85x10 100x10 115x10
incline bb press 135x6 185x6 225x6 275x6 315x6 315x6 315x6
dips x10/4
v bar press downs ss 150x10ss 160x10ss 170x10ss 180x10
close grip push ups ss ss x27 ss x21 ss x17 ss x14
wide grip chins ss x11ss x10ss x9ss x8ss x8ss
banded face pulls ss ss x15/5

done for the day. super strong today. i actually hit some really good weight and felt good for the most part. shoulders and elbows are a little tight and beat up. more so tight and stiff than anything but def noteworthy. legs are good to go but my knees were freaking screaming all evening haha. good today but man i must have jacked them up good yesterday as well. eh off day coming up monday so time to heal and recover.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

Tweettoday

back

10 min treadmill warmup
roller work
bent rows ss 95x8 135x8 185x8 ss starts 225x8ss 275x8ss 315x8ss 335x8ss
one arm cable rows ss ss40x6 ss55x8 ss70x8 ss85x6
ng pullups x10 x8 x8 x8
dead lifts shrugs 135x6x18 185x6x18 225x6x18 275x6x18
dead lift shrugs round 2 245x1x1 1 rep of each for 5 minutes straight with 10 sec rest between each rep. fucking brutal
hypers x41

done for the day. great heavy session in today and my hands are destroyed haha. i am toast from it though. that final dead lift shrug combo for 5 mins straight was a serious kick in the nuts. i wanted to go for 315 for the set but my hands were so torn up their was no way even wrapping it. it would have ripped open my hands even more. so i pulled the weight back and bit and went to work. fantastic pump across the board and done sir done.


meal 1
egg sandwiches
1/2 cup oats
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat
going to be chili cheese dogs with cole slaw and the fixings
slice of cake or two

TweetAwesome work brother!

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TweetGuns is and will always be the man

Tweettoday

calves/chest/delts

machine toe press 170x10 190x10 210x10 250x10(10)x10(10)x10(10)/3
seated calf raise 140x10/3
incline db press 25x8 40x8 55x8 75x8/8
bb front raise 40x12/4
db rear lats ss 25x15/4ss
spider walks ss ss x3/4

done for the day. nothing crazy or fancy today and actually even though it was a 4am morning i actually felt pretty good. i picked the perfect weight for the 8 sets of inclines. so everything went very good. the calf training burned and hurt like a mother and they stayed pumped up for about 3 hours haha. so i would venture to say that was successful as all hell. day of yesterday fro a good rest even though i was running around all evening for sports. also something i noticed that i normally dont have is my veins are showing really really well in my legs and calves. that normally dont come on until about 4-6wks out from a show. i am not a naturally venous person except when i am super lean. so my off season gaining is going great



meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

TweetYUM patty melt!

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Originally Posted by BABY1

YUM patty melt!

i have been using this flat out bread stuff that is carb controlled and i have been pounding them. it's a new love of mine haha and they are extra extra tasty, almost crispy in texture on the grill like a cracker

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Originally Posted by BABY1

YUM patty melt!

i have been using this flat out bread stuff that is carb controlled and i have been pounding them. it's a new love of mine haha and they are extra extra tasty, almost crispy in texture on the grill like a cracker

Tweettoday

calves/arms/cardio

seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 150x10ss 175x10ss
tibia raise ss 30x20 ss30x20 ss30x20 ss 30x53 ss30x37 ss30x31
db curls (warmups) 5x8 10x8 15x8 25x8
b bar press downs ss 80x10 100x10 120x10 140x10(warmups) 160x10ss 180x10ss 200x10ss 200x10ss 200x10ss
db curls w/fg attachment ss ss30x8 ss35x8/4
bench dips ss x21ss x19ss x17ss x17ss
ez bar curl w/fg attachment ss ss80x6/4
db hammers w/fg attachment ss 40x8ss 35x8ss 35x8ss
db skullies ss ss30x12/3
8min step mill intervals 1-1 (was going to do 10 but i was ready to piss down my leg and had to quit(

done for the day. stupid nasty pumps as always. everything felt really good and smooth today. not as strong as i felt i was going to be going in but the grip attachments make movements very difficult and you have to use much lighter weight for damn sure. great and successful day. friday will begin my ramp up again. cardio abs the whole shebang


meal 1
4 whole eggs
1/2 cup whites
2 english muffins w/pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice

Tweettoday

10 min stationary bike warmup
roller work
lying leg curls 60x10 80x10 100x10(warmups 120x15 140x12 160x10 200x6 100x25
leg press 180x10 270x10 360x10 540x10 720x10 900x10 ds 1010x10ds 810x8ds 720x8ds 630x25
sm squats 135x6 185x6 225x6 275x6 ds315x8ds 225x6ds 185x10
hacks 180x8 270x8 360x8
sled work 6 rounds 180lbs additional resistance 20 yards each round. dragging
sled work 6 rounds 180lbs additional resistance 20 yards each round. pushing

done for the day. i felt great today so we got crazy with heavy weight and some pretty high reps. back is a little bit tight and hip flexor is a tad bit angry but other than that smooth as butter. we trained at a different gym, so their machines are a little different and better made. they actually have a vertical smith so i was able to give the back a little break and squat in the smith machine for a change. very happy with today's work for real though.


meal 1
2 power muffins
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat meal
no clue whatsoever i may do pizza a sub or something. idk just yet

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Originally Posted by guns01

today

10 min stationary bike warmup
roller work
lying leg curls 60x10 80x10 100x10(warmups 120x15 140x12 160x10 200x6 100x25
leg press 180x10 270x10 360x10 540x10 720x10 900x10 ds 1010x10ds 810x8ds 720x8ds 630x25
sm squats 135x6 185x6 225x6 275x6 ds315x8ds 225x6ds 185x10
hacks 180x8 270x8 360x8
sled work 6 rounds 180lbs additional resistance 20 yards each round. dragging
sled work 6 rounds 180lbs additional resistance 20 yards each round. pushing

done for the day. i felt great today so we got crazy with heavy weight and some pretty high reps. back is a little bit tight and hip flexor is a tad bit angry but other than that smooth as butter. we trained at a different gym, so their machines are a little different and better made. they actually have a vertical smith so i was able to give the back a little break and squat in the smith machine for a change. very happy with today's work for real though.


meal 1
2 power muffins
2 tbl spn coconut oil
meal 2
protein cake
intra
3 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice
meal 6 cheat meal
no clue whatsoever i may do pizza a sub or something. idk just yet

Moving some weight today. Don't want to do understand like a dumb ass but what do you mean sled work like tackling sled from football or a sled you drag.

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Originally Posted by thudgens96

Moving some weight today. Don't want to do understand like a dumb ass but what do you mean sled work like tackling sled from football or a sled you drag.

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it's a prowler sled. one you push pull row or pretty much anything you can imagine with it haha. it is probably close to the worse cardio in the world but does so many great things and takes half the time to get done haha. recovery, build cario and add some tissue. i immediately jumped on board and now i am a believer.

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Originally Posted by guns01

it's a prowler sled. one you push pull row or pretty much anything you can imagine with it haha. it is probably close to the worse cardio in the world but does so many great things and takes half the time to get done haha. recovery, build cario and add some tissue. i immediately jumped on board and now i am a believer.

I wonder how much one of those cost cause my gym has nothing like that. But understand the benefits.

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Originally Posted by thudgens96

I wonder how much one of those cost cause my gym has nothing like that. But understand the benefits.

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my team chipped in and bought me one. it was 300 i believe for the economy one. you can look at the various different ones at elitefts.com. that's where we got it from.

Tweettoday

chest/tris/delts

10 min treadmill warmup
ng machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 210x8
decline bb press 185x8 225x8 245x8 265x8 285x8 305x8 315x5
incline bb press 185x8 225x8 245x8 275x8
flat db press 70x8 70x8 70x8
v bar press downs ss 100x10ss 120x10ss 140x10ss 160x10ss 180x10ss
one arm db extensions ss ss25x10/5
bb raise ss 50x12/5ss
spider walks ss ss x3/5

done for the day. another great strong day in today. shoulder was really angry right out of the gate but i was still able to push nice and hard with no real issues. only downside was after i racked the bb at the end of front raises i got some brutal back spasms in my lat and over my ribs on my back. it is still doing it off and on ours later. may have pinched a nerve or something, idk but it is pretty damn uncomfortable haha.


meal 1
4 whole eggs
1/2 cup whites
2 oat bagels w/pb
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice