TweetUghh, Bulgarian split squats. You killed me with those, good luck getting up and down the stairs after that killer leg day. So what are those thighs measuring at now?

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Originally Posted by Trixie

Ughh, Bulgarian split squats. You killed me with those, good luck getting up and down the stairs after that killer leg day. So what are those thighs measuring at now?

my ass is lit up today and the stairs are stupid. bout to go do deads from the floor here in a little bit, so that should be interesting. as for measure haha, only thing i have actually been tracking is my calves this year. if i had to guess i would say over 35 or 36 maybe a little bigger

Tweetyesterday

calves/back(#3)/bis

standing calf raise 315x10 335x10(x10)10s 355x10(x10)10s 395x10(x10)10s/2
pull ups x10/6
deads 135x3 185x3 225x2 275x1 (this is where it gets interesting. i did singles with 15sec rest in between each on for 10 mins straight. no idea how many reps it was but it was a ton)
db preachers 25x10 25x10 30x10 35x10
seated db hammers 25x10/4

done for the day. great session with another really good pump. i figured the deads were going to suck really bad because my entire post chain is super super sore from the bulg split squats. they are lit up really bad haha. i probably could have pushed the weight up on the deads to 315 or 365 but i didnt want to risk my form getting sloopy and getting injured. it was still really hard to do it even with that light weight. that was the last high frequency day with back being the focus. we change gears to chest and shoulders next week with an arm day put in. prob will be able to ramp up some cardio with these workouts as well. good stuff

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(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

TweetDamn man follow a leg day like that with deads. Do you do your deads over Han grip or opposite eachother

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Originally Posted by thudgens96

Damn man follow a leg day like that with deads. Do you do your deads over Han grip or opposite eachother

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the way the system is set up, you push the envelope to the max the last workout of the high frequency phase. i go traditional over hands with my grip and i use wraps over 365. you put way to much strain on the bicep tendon that is reversed in a mixed grip and if i am not a competitive power lifter i dont see much reward over the risk

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Originally Posted by guns01

the way the system is set up, you push the envelope to the max the last workout of the high frequency phase. i go traditional over hands with my grip and i use wraps over 365. you put way to much strain on the bicep tendon that is reversed in a mixed grip and if i am not a competitive power lifter i dont see much reward over the risk

That's how I see the grip too. I think it develops your body unevenly I have to go to straps at 315.

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Tweettoday

abs/calves/chest/shoulders(#1)

hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
bench press 1.5s 225x8/4
flat pro grip fly 30x10/4
bent over db lats 25x20/4
db lat swings 35x15/4
db front raise 15x12 20x12/4

done for the day. only real thing to note is my freaking knee is ill tempered as all hell. good thing we are firing up high frequency chest and shoulders for now. gives me max rest between leg days. lots of ice and elevation on this bad boy.

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(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

Tweettoday

abs/calves/back

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 335x10(x10)10s 395x10(x10)10s/3
one arm bb rows 80x8 100x8 120x8 140x8 160x8 180x8/4
wide grip stretch pull downs 100x10 120x8 140x8 160x8
low rows 140x12 160x12/4
hypers x14/4

done for the day. great session in today but it took a tad bit longer than i wanted it to. i got some sinuses issues flaring up on me again and it is a fire breathing situation. still able to push pretty good but i do have to slow down a smidge longer than usual today. that and i am pretty tired from the last 2 super early mornings and lack of sleep. i also have a bit of heart burn that has been coming on and off for the last couple of days. not normal so i am going to have to figure that one out. it might be one of my new protein powders that is doing it. great session felt strong and good pump. so another successful day in the books.

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(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz pepper steak
2 cups brown rice
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

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 335x10(x10)10s 395x10(x10)10s/3
one arm bb rows 80x8 100x8 120x8 140x8 160x8 180x8/4
wide grip stretch pull downs 100x10 120x8 140x8 160x8
low rows 140x12 160x12/4
hypers x14/4

done for the day. great session in today but it took a tad bit longer than i wanted it to. i got some sinuses issues flaring up on me again and it is a fire breathing situation. still able to push pretty good but i do have to slow down a smidge longer than usual today. that and i am pretty tired from the last 2 super early mornings and lack of sleep. i also have a bit of heart burn that has been coming on and off for the last couple of days. not normal so i am going to have to figure that one out. it might be one of my new protein powders that is doing it. great session felt strong and good pump. so another successful day in the books.

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(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz pepper steak
2 cups brown rice
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Does that say 1 arm barbell rows

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Originally Posted by thudgens96

Does that say 1 arm barbell rows

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yessir and it isnt what you think either. it is like a meadows row but performed the same way you would a db row but with a bb. you can youtube it to see what it looks like. the stretch and lower lat contractions are nasty

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Originally Posted by guns01

yessir and it isnt what you think either. it is like a meadows row but performed the same way you would a db row but with a bb. you can youtube it to see what it looks like. the stretch and lower lat contractions are nasty

Very cool I will check that out. Thanks man.

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Tweettoday

abs/calves/arms

cable crunch ss 60x10/4ss
lat pulldown crunches ss ss85x10/4
seated calf raise 50x10 75x10 125x15/4ss (8sec contractions)
tibia raises ss ss50x10/4
dual rope pressdwons 80x12 90x12 100x12 110x12
vbar pressdowns 1120x15 140x15 150x15 160x15
overhead rope extensions 80x10 90x10 100x10 110x10
ez bar cruls 30x8 40x8 50x12 60x12 70x12
db hammers 30x10/3
db preachers 30x10/3

done for the day. arms yep i hate em. the pump hurts worse than leg pumps do and i would rather do something else. lucky for me they grow very very easy and i dont have to beat the crap out of them at all. good fast pace workout today, nothing record breaking but like noted already stupid painful pumps. that and calves also. made a little jump in weight on the calf work and man it was extra special brutal. everything feels really good today as well. up another 3lbs and leaning out as i go. so the diet and supp changes are doing work in a good way.

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon coconut oil
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(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz pepper steak
2 cups brown rice
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweetyesterday

abs/calves/chest/shoulders(#2)

decline leg raise x10/3
standing calf raise 315x10 355x30x25x20x15x10 (set of 100 with a break for 10sec as needed)
machine press 80x8 100x8 120x8 140x8 160x8 160x8 160x8 160x8
hex press 50x10/3
pro flat fly 25x15/3
bent db rear lats 25x20/4
db lats 30x8/4
db front raise 15x12/4

done for the day. nothing to note today. nice fast pace in and out. everything felt really good

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon coconut oil
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(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz pepper steak
2 cups brown rice
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

abs/legs

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
stationary bike 5 mins
roller work
seated leg curls w/20sec iso 90x10 105x10 120x10 150x15/4
adductor 160x10/4
squats x8 135x8 185x8 225x8 275x8 315x8 405x6
leg press 200x8 400x8 600x8 780x8
leg extensions w/stretch 135x20 150x20 165x20
bb stiff leg deads 95x8 145x8 245x8

done for the day. nice brutal and painful day today. knee was a little iffy so i pulled back on the leg presses today. back may get alittle bit angry tomorrow as well. we shall see. i got me a little cheat in today also. no desserts but i had a stromboli

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon coconut oil
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
stromboli w/meat sauce
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

hanging leg raise ts x10/3ts
rope crunch ts ts60x10/3ts
incline situps ts ts x10/3
stationary bike 5 mins
roller work
seated leg curls w/20sec iso 90x10 105x10 120x10 150x15/4
adductor 160x10/4
squats x8 135x8 185x8 225x8 275x8 315x8 405x6
leg press 200x8 400x8 600x8 780x8
leg extensions w/stretch 135x20 150x20 165x20
bb stiff leg deads 95x8 145x8 245x8

done for the day. nice brutal and painful day today. knee was a little iffy so i pulled back on the leg presses today. back may get alittle bit angry tomorrow as well. we shall see. i got me a little cheat in today also. no desserts but i had a stromboli

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon coconut oil
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
stromboli w/meat sauce
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Damn brother nice workout.

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