Tweet

Originally Posted by guns01

even did a little bit of a couple sec pause in the hole to make sure to make it count

I like pausing in the bottom it's kind of weird but I kind of feel like I have more power after the pause in the bottom

Sent from my SM-S975L using Tapatalk

Tweettoday

chest/shoulders(3)

10 min treadmill warmup
db press 25x10 40x10 55x15/3
special flys 25x10/3
reverse peck deck fly 75x20/3
db lats 30x12/3
6 ways 10x10/3

done fro the day i was supposed to do more caff work today but they are so sore right now i can barely walk. there was no way in hell i was going to put more load on them with them being so tender. good fast session to flush some blood in and get a good pump. training week is done and it was a very good one


meal 1
4 whole organic free range eggs
4oz sirloin
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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

abs/calves/chest/delts

machine leg raise ss 40x10/4ss
machine crunches ss ss40x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
banded incline db press 25x8 40x8 55x8 70x8 75x8/3
incline bb press 135x6 185x6 215x6 225x6 255x6 285x6
incline pro db fly 30x15 35x15/2
bent db lat swings 40x30/3
seated db lat swings 40x15/3
spider crawls x3/3

done for the day. solo day in the gym and my timing was a tad off today. ready to get out the door and got a call that my kid was sick. so going to get him put me about 45 mins off my timeline. adapt and over come. still got a good session in and felt pretty good and strong. i started to hit 315 on incline but i was solo and i figured i could get it but why push my luck and have to dump it? all in all a great pump and moved really really fast. i think i was hitting sets about every 30-45sec. so i was trucking along. elbows shoulders and everything felt really good. calves were still a bit tender surprisingly. still fought though and got them done today. hopefully that will pull some of the residual soreness out.


meal 1
4 whole organic free range eggs
4oz sirloin
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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweet

Originally Posted by guns01

today

abs/calves/chest/delts

machine leg raise ss 40x10/4ss
machine crunches ss ss40x10/4
standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
banded incline db press 25x8 40x8 55x8 70x8 75x8/3
incline bb press 135x6 185x6 215x6 225x6 255x6 285x6
incline pro db fly 30x15 35x15/2
bent db lat swings 40x30/3
seated db lat swings 40x15/3
spider crawls x3/3

done for the day. solo day in the gym and my timing was a tad off today. ready to get out the door and got a call that my kid was sick. so going to get him put me about 45 mins off my timeline. adapt and over come. still got a good session in and felt pretty good and strong. i started to hit 315 on incline but i was solo and i figured i could get it but why push my luck and have to dump it? all in all a great pump and moved really really fast. i think i was hitting sets about every 30-45sec. so i was trucking along. elbows shoulders and everything felt really good. calves were still a bit tender surprisingly. still fought though and got them done today. hopefully that will pull some of the residual soreness out.


meal 1
4 whole organic free range eggs
4oz sirloin
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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Another good one guns what do you mean by a db pro fly

Sent from my SM-S975L using Tapatalk

Tweet

Originally Posted by thudgens96

Another good one guns what do you mean by a db pro fly

Sent from my SM-S975L using Tapatalk

working the top shelf of the upper pec. instead of your palms facing each other during the fly they are actually facing down like you do when you pres. so palms away from you for the duration of the movement. puts a lot less stress on the bicep tendons as well

Tweet

Originally Posted by guns01

working the top shelf of the upper pec. instead of your palms facing each other during the fly they are actually facing down like you do when you pres. so palms away from you for the duration of the movement. puts a lot less stress on the bicep tendons as well

Thanks brother I will try that upper chest could definitely use the work

Sent from my SM-S975L using Tapatalk

Tweet

Originally Posted by thudgens96

Thanks brother I will try that upper chest could definitely use the work

Sent from my SM-S975L using Tapatalk

be careful and pay close attention while easing into them. you can def over stretch in this position if you arent careful

Tweettoday

abs/calves/back

hanging leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10)10s/4
db rows 80x10 100x10 120x10 140x10 ds150x10ds 120x10ds 100x10
ng pulldowns 100x10 120x10 140x10/2
elevated sup low rows 120x10/4

done for the day. yeah boy early ass morning and worn the hell out. great session though and everything feels pretty good. i have an event at the gym tonight so i will be on my feet for a long ass time today. so my lower back is going to be very very angry tonight and tomorrow. good thing tomorrow and thursday and semi easy days before legs. another successful day. the eggs over easy this morning were delicious and a nice change of pace.


meal 1
4 whole organic free range eggs
4oz sirloin
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
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

TweetFreaking love ur diet brother love it hell yea

Tweettoday

calves/bis/tris

seated calf raise 75x10 100x15(8s each rep)/4
palms out press downs 100x10 110x10 120x10/2
incline db extensions 30x20/4
assist machine press downs 100x10 110x10 120x10/2
special hammer curls 25x12/3
incline db curls w/twist 20x10/3

done for the day. great day in the gym but shitty day in the process. had some maint stuff on the house and these guys take their everymore sweet ass time. over 4 hours in the am and then back this after noon. so my meal timing was off and i had to blast through my workout on their lunch break. still got a really good day in though. other than a little bit of back pain from yesterday and being a little sore everything else is on freaking point hopefully the rest of the day is not driven by someone else's sched. and my dog has been locked up all day barking his ass off driving me nuts too. so that adds even more stress on.


meal 1
4 whole organic free range eggs
4oz 93/7 ground 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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

abs/legs

leg raise ts x10/3ts
standing rope lat pd crunches ts ts70x10/3ts
incline situps ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x20/4
adductors 190x10/3
leg extensions w/2sec contraction 75x8 90x8 105x8 120x8 135x8 150x8
ssb squats 70x6 165x6 255x6 305x12/3
one leg leg press w/15 sec stretch 90x10 180x10 270x10 360x10
db stiff leg deads 55x10 60x10 65x10

done for the day. not a to shabby day today at all. knees were alittle bit tender but nothing bad enough to wrap. nasty pumps for the duration of training today. so all in all a great day work wise. my glutes did get super fired up from the squats haha. so that made it very interesting to say the least. gym was nice and empty today to so i got to push my own pace for the whole workout. that is a nice change. no morons wearing yoga pants or being stupid either. so i will chalk today up as another great day in the books. tomorrow wont be as nice though. get my cheat today to. gravy and biscuits with sausage and blue berry pancakes. yeah buddy


meal 1
4 whole organic free range eggs
4oz 93/7 ground 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
gravy and buscuits w/sausage
stack of blue berry pancakes
intra
3 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

abs/calves/chest/delts

hanging leg raise ss x10/4ss
rope crunches ss ss60x10/4
standing calf raise 335x10 355x10(10s)x10(10s)x10(10s)/4
incline db press 25x8 40x8 55x8 70x8 added band ds 75x8ds 60x8ds 50x8
incline bb press 225x4 255x4 285x4 315x4 335x4
machine flys 135x15 135x15 135x15 +8p
db lats 30x10/4
spider walks x3/3
rear lat destroyer set 20x10 50x60ds 30x30ds 20x10

done for the day. early morning but a hell of a great session today. only thing that sucked is i didnt have anyone to hand me dbs for the presses so i had to improvise and go lighter than i wanted or felt today. great pump and felt really really good and strong today. no issues at all. very happy with today.

meal 1
4 whole organic free range eggs
4oz 93/7 ground 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 sirloin
8oz white potatoes
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
incline sit ups ss ss x10/4
standing calf raise 355x10 395x10(x10p)10s
one arm db rows 80x10 100x10 120x10 140x10 ds 150x10ds 120x10ds 100x10
wide grip pulldowns w/2 sec contraction 100x10 120x10 120x10
db pullovers 55x10/3
sup grip low rows 120x12 140x12 140x12
hypers x15/3

done for the day. another great kick in the nuts session. if you want to break your own ass off do that drop set on the rows. it will ruin your entire day. no real issues at all. elbow started to get a little irritated but it went away and as always my hip is not happy. doesnt hurt to squat and i have no issues with the elbow other than when i am starting to get warmed up. back to back days up at 4 and two good hard training sessions in the books. i did sneak in a 20 min nap yesterday and today before going in to the gym so that may be why i felt so good training. great session though for real and my weight and condition is slowly climbing on point


meal 1
4 whole organic free range eggs
4oz 93/7 ground 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
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

abs/bis/tris

rope crunch ss 60x10/
lat pulldown crunches ss ss100x10/4
rope press downs 90x12 100x12 110x12 120x12/2
bench dips x15/4
overhead ricep extensions 100x10 120x10/3
seated db curls 20x10 25x10 30x10/3
incline db curls 25x10/3
hs machine preachers 60x10/3

done for the day. short sweet and painful arm day. nothing special to note or report today. got to sleep in a bit this am well an extra hour at least.


meal 1
4 whole organic free range eggs
4oz 93/7 ground 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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

calves/abs/chest/delts

seated calf raise 75x10 125x40x20x20x15x5 (same as always no more than 10s breaks all the way to 100reps)
decline leg raise x10/3
machine press ss 80x10 100x10 120x10 140x10 160x10ss 180x10ss 200x10ss
band over and backs ss ss x10/3
db twist press 50x10/3
machine fly w/ iso hold 135x10 135x10 135x10 w/15sec partner forced iso hold
band face pulls x30/3
db lats 25x8/3
bb front raise 40x8/3

done for the day another great get in get a nasty pump and get out session today. felt actually really strong but i pulled way back and followed what i am supposed to be doing. focus was on not getting to failure and it is hard to do when you are feeling good and fresh. pec and shoulder tie ins were a little bit tender but other than that everything fells really really good.


meal 1
4 whole organic free range eggs
4oz 93/7 ground 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 sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut