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Originally Posted by guns01

today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 315x100 (took me 4 pauses to get all 100 in though)
one arm machine rows 80x8 100x8 120x8 140x8 160x8/4
ng chins x10/4
rack pulls(just below knee) 135x1 225x1 315x1 405x1 405x4/6

done for the day. nice quick and easy day. great pump and no issues at all today. well still feeling full as a tick going in but i adjusted my timing around a little bit better so not quite as bad as yesterday. i can tell a difference already in the increas e in pump from the additional meal also. not going to be a whole lot of deviations in what i am eating except on my one cheat meal. but i will change out some fat and carb choices here and there.


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Look like a good one. Your such an inspiration. Day in day out diet always spot on. I can say following this journal has improved my diet incredibly and not so much the food your eating just the consistency. Thank you sir.

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Originally Posted by thudgens96

Look like a good one. Your such an inspiration. Day in day out diet always spot on. I can say following this journal has improved my diet incredibly and not so much the food your eating just the consistency. Thank you sir.

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i learned from a wise man that if you have say 42 meals in a week and 41 are spot on then you are golden. i even get a little off and have 2 so 40 consistent meals until or unless i start having bp of body fat issues. something that helped me out big time with my consistency was getting beaten by people on stage that i knew i was 10x better than but since i ate like crap and half assed the most important aspect i kept coming up short. so from that last loss on i have been consistent ever since. hell i am even trying some shakes in this offseason for some of my protein which i never do.
training is important supps and aas are a small tool but nutrition day in and day out are what builds winners. keep the fed bag on man and strive for those slow steady improvements i am almost 40 now and i am happy with a 3-4-5 gain of lean muscle a year haha. getting old and experienced sucks ass. your welcome also btw, thanks for following along.

Tweettoday

abs/legs

decline leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls (dead stop) 60x8 80x8 100x8 120x8 140x8 150x8/3
adductors 150x10/4
leg press 200x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 1030x8 1120x8 (yep went a little heavy today)
squat feeders 135x3 225x3 275x3 315x3 start super sets
leg extensions 135x6ss 150x6ss 165x6ss 180x6ss
super wide stance toes out squat ss ss315x6/4

done for the day. favorite day of the week and i felt awesome. i went in thinking i was going to be solosaurusrex today but nope, my slack ass training partner that normally trains with us showed up. i told him right out of the gate i had a strict time line to meet and we absolutely had to be wide open with no excuses. needless to say he skipped a number of sets on me but i told him in advance i wasnt waiting or wasting any time at all. pump was unreal, strength is way up today and everything feels really smooth. i think i may have figured out why most of the big number squatters squat so wide. everything fires as long as your groove is right and it is far more powerful. not something i would do often but i bet i could nail some silly weights with no effort at all. another great and successful one in the books. the pace today since the mrs wasnt able to train at the same time was as soon as one person was done the other went immediately. he didnt care to much for me strategically placing the plates at the ready for leg press at all. i had them loaded before he got out of the seat. so i would venture to bet no rest time went over 40sec at the most but probably more like 20 or 30 secs haha. i didnt get sick to my stomach at all either which i was surprised eating 3 meals prior to training. still a new process for me but i think i am getting adjusted already


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

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Originally Posted by guns01

today

abs/legs

decline leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls (dead stop) 60x8 80x8 100x8 120x8 140x8 150x8/3
adductors 150x10/4
leg press 200x8 400x8 490x8 580x8 670x8 760x8 850x8 940x8 1030x8 1120x8 (yep went a little heavy today)
squat feeders 135x3 225x3 275x3 315x3 start super sets
leg extensions 135x6ss 150x6ss 165x6ss 180x6ss
super wide stance toes out squat ss ss315x6/4

done for the day. favorite day of the week and i felt awesome. i went in thinking i was going to be solosaurusrex today but nope, my slack ass training partner that normally trains with us showed up. i told him right out of the gate i had a strict time line to meet and we absolutely had to be wide open with no excuses. needless to say he skipped a number of sets on me but i told him in advance i wasnt waiting or wasting any time at all. pump was unreal, strength is way up today and everything feels really smooth. i think i may have figured out why most of the big number squatters squat so wide. everything fires as long as your groove is right and it is far more powerful. not something i would do often but i bet i could nail some silly weights with no effort at all. another great and successful one in the books. the pace today since the mrs wasnt able to train at the same time was as soon as one person was done the other went immediately. he didnt care to much for me strategically placing the plates at the ready for leg press at all. i had them loaded before he got out of the seat. so i would venture to bet no rest time went over 40sec at the most but probably more like 20 or 30 secs haha. i didnt get sick to my stomach at all either which i was surprised eating 3 meals prior to training. still a new process for me but i think i am getting adjusted already


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

That's how you do legs. That training partner is missing a great opportunity.

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Originally Posted by thudgens96

That's how you do legs. That training partner is missing a great opportunity.

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everyone always wants to look the part and get an easy ride but no one actually wants to put the work in and suffer

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Originally Posted by guns01

everyone always wants to look the part and get an easy ride but no one actually wants to put the work in and suffer

I thought the suffering was the good part. Cause only then are you doing what only a few can. In my ooinion

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Originally Posted by thudgens96

I thought the suffering was the good part. Cause only then are you doing what only a few can. In my ooinion

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most people dont see or think even close to that way man

Tweettoday

abs/calves/back(#1)

hanging leg raise ss x10/4ss
decline sit ups ss x10/4
standing calf raise ss 295x10 315x10(x10)10s ss 335x10(x10)10s ss 335x10(x10)10s 355x10(x10)10s ss 375x10(x10)10s ss
tibia ss ss50x10/4
meadows rows 25x8 45x8 70x8 90x8 115x8/4
ng machine rows w/stretch 120x8 135x8 150x8 165x8
away facing ng pull downs 100x10/4
banded good mornings x10/3

done for the day. so so session today but great session muscle feeling wise haha. guts were full and very uncomfortable going in and being bent over and that ab work sucks so freaking bad. other than that pump felt really good and range of motion was perfect and on point. strength may be a tad bit down but not by much. all in all a great day and i didnt throw up. so it was a win. kept the pace going really good also, so i am really happy with that aspect as well. i did have a pretty good cheat yesterday. i will play by ear if i will do one this week at all or push fro another week before having another one. i had 4 slices of pizza maybe 10 or 12 boneless bbq wings and half of a monster cookie sandwich. i didnt have any room for anything else at all and really didnt want it anyway.


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweetyesterday

calves/back(#3)/bis

standing calf raise 295x10 315x10(x10)10s/4
chest supp machine rows 75x10 90x10 105x10 120x10 135x10 150x10/4
db pullovers 55x10/4
stiff leg deads (flex entire post chain) 45x5 95x10 145x10 195x10 245x10
hs preacher curls 60x10/4
pinwheel curls 25x10/4

done for the day. last day of the week. another really good pump day. back was a little sore and tight so the flush of blood helped out a lot. hitting another dead lift movement after doing them heavy on thursday and squatting yesterday was insane imo but they actually felt really good. just the mrs and i training today so we were in and out in right at an hour. great day in the books. next training week fires up the last week of high frequency back work and we will switch it in with chest and shoulders for the final 4 weeks. i also will be having a little off the list food on super bowl sunday. so i will get a little bit deeper in the surplus with pizza wings and a big ass cookie sandwich. i am damn sure not going over board because i always feel like dead animal ass if i have to much. that and everything feels great and i stay full as a tick as is. so i may have two nastyish meals


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

abs/calves/delts

rope crunch ss 60x10/4ss
lat pulldwon crunch ss ss100x10/4
seated calf raise 50x10 75x10 100x15/4(8s squeeze each rep)ss
tibia raise ss ss50x10/4
bent over db lats 20x15 25x15/3
db lat swings 40x25 45x25/3
bb front raise 40x10/4

done for the day. nice easy pump and go session today. absolutely no issues at all today and a nice break for the elbows bicep tendons and everything else. a little extra rest never hurts anything. in and out in about 40 mins today, so we were smoking through. calves sucked pretty bad. i started to increase the weight today but since i cant get all the way up on my toes on the last couple reps in the final sets i figure i am not ready to progress up. those damn things burn like hell though even only being able to get up to 3/4 to the top and holding. ouch


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz sirloin
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 100reps 335x40x20x15x15x10 (10s max break between break up of reps. these suck really bad)
one arm low rows 25x12 40x12 55x12 70x12 85x12/3
ng close grip low rows 140x8 160x8 180x8 200x8 200x8 200x8
db pullovers 60x10/4

done for the day. pushing the pace and tearing it up as usual. went a little heavier on this stuff than we usually do on extra days. it's the last week of back high frequency and the program calls for the envelope to be pushed to the max. even to the brink of over training. it actually felt really good today and other than a touch of lower back tightness it all went excellent. this was all done in 40 minutes give or take a few. great session in the books. only thing to note is that both kids are sick and the flu is running rampant in my area. taking all the precautions possible to keep from getting this crap. i think my youngest is playing a bit of possium because the nurse called and said he had a head ache and low grade fever. when he got homje he didnt have a fever or red cheeks. we will see though.

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

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Originally Posted by guns01

today

abs/calves/back(#2)

decline leg raise x10/3
standing calf raise 100reps 335x40x20x15x15x10 (10s max break between break up of reps. these suck really bad)
one arm low rows 25x12 40x12 55x12 70x12 85x12/3
ng close grip low rows 140x8 160x8 180x8 200x8 200x8 200x8
db pullovers 60x10/4

done for the day. pushing the pace and tearing it up as usual. went a little heavier on this stuff than we usually do on extra days. it's the last week of back high frequency and the program calls for the envelope to be pushed to the max. even to the brink of over training. it actually felt really good today and other than a touch of lower back tightness it all went excellent. this was all done in 40 minutes give or take a few. great session in the books. only thing to note is that both kids are sick and the flu is running rampant in my area. taking all the precautions possible to keep from getting this crap. i think my youngest is playing a bit of possium because the nurse called and said he had a head ache and low grade fever. when he got homje he didnt have a fever or red cheeks. we will see though.

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Keep pushing brother cause it pushes me.

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TweetAlways solid as a rock Guns. Love your focus and dedication.

Tweetyesterday

abs/legs

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls 60x10 80x10 90x10 100x15(20s)/4
adductors 160x10/4
leg press 200x8 400x8 600x8 690x8 780x8 870x8 960x8 1050x8
bulgarian split squat 25x8 45x8 65x8 ds ds85x8(8s)ds 65x8(8s) 45x8(8s)ds 25x8(8s)
leg extensions and stretch 135x8 150x8 165x8 180x8

done for the day. wow what a very very painful workout haha. got this one done in and out in less than an hour and a half. we were freaking truckin. great day in for sure


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

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Originally Posted by guns01

yesterday

abs/legs

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
roller work
lying leg curls 60x10 80x10 90x10 100x15(20s)/4
adductors 160x10/4
leg press 200x8 400x8 600x8 690x8 780x8 870x8 960x8 1050x8
bulgarian split squat 25x8 45x8 65x8 ds ds85x8(8s)ds 65x8(8s) 45x8(8s)ds 25x8(8s)
leg extensions and stretch 135x8 150x8 165x8 180x8

done for the day. wow what a very very painful workout haha. got this one done in and out in less than an hour and a half. we were freaking truckin. great day in for sure


meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon grass fed butter
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz chicken
10oz sweet potato
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Very nice. I have legs tomorrow will try to keep up.

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