Tweettoday

abs/elgs

hanging leg raise ts x10/3ts
rope crunches ts ts60x10/3ts
incline sit ups ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 140x10 150x10 15aec x8 30xec x5
adductors 200x10/3
squats 45x8 135x8 225x8 275x8 315x8 405x8 455x5
sissy squats x15/3
one leg leg press w/2 leg low on plat press 90x10x10 180x10x10 270x10x10 360x10x10

done for the day. wow big time rough session today. felt really good and strong and could have pushed the squats a whole lot further but we were running short on time and i really didnt want to make my back angry. so i only pushed to 455 today. not to shabby at all considering i normally hang out in the 365 405 range the majority of the time. the leg presses were a pretty good kick in the butt as well. i honestly dont think i could have pushed another drop of blood anywhere in my legs. another successful day in the books and program ends tomorrow. going to do a very brief deload and roll into 28 days straight training before kicking off a new prep season. good times good times. today is a cheat meal day and i have no clue what i want either.


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
??????????
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/elgs

hanging leg raise ts x10/3ts
rope crunches ts ts60x10/3ts
incline sit ups ts ts x10/3
stationary bike 5mins
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 140x10 150x10 15aec x8 30xec x5
adductors 200x10/3
squats 45x8 135x8 225x8 275x8 315x8 405x8 455x5
sissy squats x15/3
one leg leg press w/2 leg low on plat press 90x10x10 180x10x10 270x10x10 360x10x10

done for the day. wow big time rough session today. felt really good and strong and could have pushed the squats a whole lot further but we were running short on time and i really didnt want to make my back angry. so i only pushed to 455 today. not to shabby at all considering i normally hang out in the 365 405 range the majority of the time. the leg presses were a pretty good kick in the butt as well. i honestly dont think i could have pushed another drop of blood anywhere in my legs. another successful day in the books and program ends tomorrow. going to do a very brief deload and roll into 28 days straight training before kicking off a new prep season. good times good times. today is a cheat meal day and i have no clue what i want either.


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
??????????
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

Hell ya brother nice day. I think me and the doc have got this bp problem solved it's a little better every day just wasn't happening fast enough for me. Lol

Sent from my SM-S975L using Tapatalk

TweetQueation: your cheat meal never seems to be the last meal of the day. Tell me why?

Tweet

Originally Posted by Trixie

Queation: your cheat meal never seems to be the last meal of the day. Tell me why?

trying to keep any insulin surges pre or post training. no crazy insulin surging to close to bed time either

Tweettoday

calves/chest/delts

standing calf raise 355x10 395x10x10p(10s)/4
db flat twist press 25x10 40x10 55x10/3
machine fly 140x10/3
bench press 225x15/3
reverse peck deck fly 75x10 90x10/2
db lats 25x8/3
machine press 100x8 120x8 140x8

done for the day and done with the programming. hell yeah i made it and now i get 2 days off in a row then 4 days of delaod a couple days off and straight into 28 days of straight training. lots of active recovery in my future. very happy with progress and condition right now.


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 chicken
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweetgreat job guns

TweetExcellent work Guns!!

TweetAwesome!

Tweetsunday and yesterday.

since the last two days were off days, i figured i would let you guys see the difference in how i eat when i am not training. their is a cal drop for me on non training days both off season and when in prep. i normally zero out my carbs completely on non training days during prep until the last couple of weeks


meal 1
1 cup egg whites
4oz bison
1/4 cup cream of rice
meal 2
60g whey iso
1 cup oats
2tbl spn pb
meal 3
8oz turkey
8oz red potato
1 tbl spn evoo
meal 4
8oz turkey
1 and a half cups jasmine rice
1/4 cup of walnuts
meal 5
8oz baked cod
8oz sweet potatoes
big ass green salad with lots of veges
meal 6
60g casine hydro
1/4 cup cream of rice
1tbl spn almond butter

Tweetwhere is the donut?

Tweet

Originally Posted by BABY1

where is the donut?

havent had any in a while. my doughnut days are starting to get numbered and i just got a new waffle iron. i may have to indulge soon

Tweet

Originally Posted by guns01

havent had any in a while. my doughnut days are starting to get numbered and i just got a new waffle iron. i may have to indulge soon

Some Krispy Kreme waffle sammiches

Tweet

Originally Posted by BABY1

Some Krispy Kreme waffle sammiches

one of my favorite fat kid treats with a little bacon

Tweet

Originally Posted by BABY1

Some Krispy Kreme waffle sammiches

damn it. i forgot about those again this week and i drive right past the hot and ready sign every day. it is on tap for leg day next week

Tweettoday

calves/abs/chest/shoulders(deload)

machine toe press 190x10 210x10 230x10 250x10 270x10
incline sit ups x10/4
machine press 80x10 100x10 120x10 140x10 160x10 180x10
hex press 50x10/4
machine fly 135x10/4
reverse peck deck fly 75x15/4
db lats 25x10/4
spider walks x3/3

done for the day. my joints are nasty angry today. cold weather and pressure changed and every joint on my body is not happy at all. started up deloading sunday so i will get a full 4 days training in this week with nothing to failure and only moving blood around and keep everything moving and healing up. good session today in and out in under an hour. got a good pump going and other than my stupid joints everything felt really good. something else to note. i added 2 full inches to my calves during the 14 week run we just completed. not to shabby and i am still improving after all these years. we are going to keep hammering them for the rest of the year and see if we can do any more


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