Tweettoday

legs

5 min stationary bike
roller work
lying leg curls 60x10 80x10 100x10 120x15/5 (only 30sec rest between sets and these were a freaking *****)
leg press 200x10 290x10 380x10 470x10 560x10 600x10 780x10 960x10 *cut short, knee felt a little off so i didnt push it) 3 sec negatives also
squats 135x5 225x20 225x20 225x20 225x20
leg extensions 105x8 120x8 120x8(x20p)
machine leg press 1.5s 335x10/3

done for the day. damn brutal workout today. leg curls even kicked my ass hitting failure on the last 3 sets and literally barely getting the last rep or 2. then move onto the leg press and my knee felt a little off so i had to pull up a couple plates short on those. i think the slow negatives made a difference and my feet were shifting a little bit on me. so my knee def didnt like that at all. the squats sets of 20 no notes needed at all on that one. another day leaving the gym with my legs tight and buckling on me haha. great freaking day even if it wasnt the strongest.


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

TweetYes sir brutal 3 sec negative with 960. Nice one guns

Sent from my SM-S975L using Tapatalk

Tweet

Originally Posted by thudgens96

Yes sir brutal 3 sec negative with 960. Nice one guns

Sent from my SM-S975L using Tapatalk

nice long slow 3 sec negs with another nice long pause at the bottom before exploding it back up. it was pretty stupid and crazy how much of a difference slowing down more than usual makes. you want to try an extra stupid one on your next heavy leg day? set the pins right about where you stop at the bottom. when you do your reps you let the weight settle completely with no tension for a sec or two then you explode it back up. dead stop reps with zero momentum.

Tweet

Originally Posted by guns01

nice long slow 3 sec negs with another nice long pause at the bottom before exploding it back up. it was pretty stupid and crazy how much of a difference slowing down more than usual makes. you want to try an extra stupid one on your next heavy leg day? set the pins right about where you stop at the bottom. when you do your reps you let the weight settle completely with no tension for a sec or two then you explode it back up. dead stop reps with zero momentum.

I will give it a try brother

Sent from my SM-S975L using Tapatalk

Tweettoday

abs/calves/back

decline leg raise x10/4
machine toe press 190x10 210x15 230x15 250x15 270x15 290x15 310x15
db rows 80x8 100x8 120x8/4
one arm sup pull downs 60x10/4
cable rope pullovers 120x12/4
constant tension rack pulls 125x3 185x3 225x3 225x6/3 (each rep took about 10-12 secs. constant tension and stupid slow tempo)

done for the day. not the strongest day in the books but still very productive. my lats were still a little bit sore from monday so i didnt crank a ton of weight today, i put 100% focus into perfect form and long contractions on everything. so pushed a lot of blood in and hopefully it will clear out the buildup of waste in there from the last couple of days. tomorrow and saturday are somewhat easier days, so i should jump back and not be as sore.


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
a1 pepercorn burger
fries
2 cookies
meal 5
8oz turkey
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/back

decline leg raise x10/4
machine toe press 190x10 210x15 230x15 250x15 270x15 290x15 310x15
db rows 80x8 100x8 120x8/4
one arm sup pull downs 60x10/4
cable rope pullovers 120x12/4
constant tension rack pulls 125x3 185x3 225x3 225x6/3 (each rep took about 10-12 secs. constant tension and stupid slow tempo)

done for the day. not the strongest day in the books but still very productive. my lats were still a little bit sore from monday so i didnt crank a ton of weight today, i put 100% focus into perfect form and long contractions on everything. so pushed a lot of blood in and hopefully it will clear out the buildup of waste in there from the last couple of days. tomorrow and saturday are somewhat easier days, so i should jump back and not be as sore.


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
a1 pepercorn burger
fries
2 cookies
meal 5
8oz turkey
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 when I was in the service we did 6 sec up 6 sec down all the time until first one that couldn't hang had to buy drinks at the nco club that night.

Sent from my SM-S975L using Tapatalk

Tweet

Originally Posted by thudgens96

Another good one when I was in the service we did 6 sec up 6 sec down all the time until first one that couldn't hang had to buy drinks at the nco club that night.

Sent from my SM-S975L using Tapatalk

yessir we did the same thing. that and the deck of cards for pushups and pullups and a bunch of other crazy shit. we were bored a lot haha

Tweet

Originally Posted by guns01

yessir we did the same thing. that and the deck of cards for pushups and pullups and a bunch of other crazy shit. we were bored a lot haha

Best freakin bored years of my life

Sent from my SM-S975L using Tapatalk

Tweet

Originally Posted by thudgens96

Best freakin bored years of my life

Sent from my SM-S975L using Tapatalk

yessir getting paid to do nothing and be miserable. then go wide open then back to nothing haha

Tweettoday

abs/delts

hanging leg raise x15/4
rope crunches 60x10/4
super slow reverse peck deck 90x15/4(brutal)
ultra wide grip press ss 95x10ss 115x10/3ss
db lats ss ss25/10/4
hs shoulder press 45x10 70x10 90x10 135x10
incline db rear lats 20x30/3

done for the day. pretty straight forward and simple session today. it did deliver some nasty painful pumps though and i actually moved some pretty good weight. my lats are sore as hell which is note worthy. every time i got under to do the ultra wide press they let me know they were nto happy at all. super silly strict diet starts tomorrow yeah.


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
philly cheesesteak
fries
prob going to house some serious cakes and pies
meal 5
8oz turkey
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut

Tweettoday

arms

10 min treadmill warmup

standing db curls 10x10 15x10 20x10 25x10 30x6 35x6/2
machine preacher curls 80x12 100x12/3
db hammers 25x10f x10p/3
standing ez bar curls 75x10 20sec x8 20sec x6/3
rope cable pushdowns x15/2 x12 with a pause and x10 pump /4 sets (no clue how heavy these were i just kept adding weight because the numbers on the stack were rubbed off)
bench dips x27 x24 x17 x15
assist machine pressdowns 200x8/3

done for the day. oh man brutal pumps today. as a matter of fact they are still full and painful haha. good session today at a different than normal gym today. so got a nice change in scenery and equipment. prep mode kicks off today. i am going to try and remember to add in the various changes i do with supps and such. i put them in my actual log i write but i tend to forget to do so here. so i will list what i am currently taking at the bottom here as of right now.

meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut

supps in the lineup right now
orange triad
vit d and k with sea iodine
super bio curcummin
chelated mag
fish oil
hawthorn berry
cinnamon
gaba
ala
nac

Tweettoday

abs/calves/legs/cardio

decline leg raise x10/4
standing calf raise 335x10 355x10 395x18 395x16 395x15 395x14 395x12 395x11
roller work
lying leg curls ss 60x10 80x10 100x10 start ss 120x12/4ss
seated leg curls ss ss135x8/4
adductors 190x12/4
one leg leg press 90x10 180x10 270x10 360x10/4
reverse sled drags 160lbs additional resistance 4 rounds for 40 yards each.

done for the day. not a bad session at all today. really good pump and power with an ok pace. we didnt get ape shit crazy but went pretty much back to back for the duration. i was actually really surprised at how good my cardio has held up doing the sled work today. no breathing issues at all but the leg pain and pump was what it always is haha. another great day in the books.

meal 1
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md w/gal water
meal 2
8oz turkey
8oz sweet potato
meal 3
8oz cod
8oz red potato
meal 4
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 5
8oz turkey
flat out bread
8oz red potato
1 cup broc
meal 6
8oz turkey
4 slice ez bread
1/4 cup sour kraut

Tweettoday

chest/delts/cardio

10 min treadmill warmup
incline db press 25x8 40x8 55x8 70x8 90x8 105x8
incline bb press 155x6 175x6 225x6 265x6 285x6 315x6
stretch pushups x27 x17 x11
machine flys 135x10(x5p) 150x8(x10p) 165x6(x10p)
reverse peck deck fly 90x20/3
over and back press to full lock 95x10/3
db lats 10 and 2 20x12/2
10 min step mill intervals 1-1

done for the day. super bad pressed for time today so this was a marathon of a session. even though the pace was stupid fast we were still able to move some really good weight. the mrs hit 135 for 6 on the incline with no spot whatsoever and we were probably only getting max 30 sec between sets if we were lucky. today was also my first official day of interval cardio. it beat my ass down big time. i felt and thought i was in much better condition cardio wise than i actually am haha. i almost puked and my legs were trying their damndest to cramp up on me. the first 3 sprints were golden and i could control my breathing. the remainder i was sucking air like a champ. love the process even though it sucks ass at the time haha. plus i will pass out or die before i quit something i have in my head to do.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup of spinach
meal 3
4 organic free range eggs
1 cup oats
2tbl spn bp and a dash of sugar free jelly
intra
2 scoops peri md w/cal water
meal 4
8oz tcod
8oz red potato
2 tbl spn coconut oil
meal 5
8oz turkey
8oz sweet potato
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut

TweetWOW!!! Super to hear about the Boss hitting 135x6. She is as determined as you are to press through and hit new pr's. Love you all! let them know I miss and love them.

Tweettoday

calves/back/cardio

machine toe press 210x10 250x10x10p10sec stretch 270x10x10p10sec stretch/2 290x10x10p10sec stretch
hs pull downs w/iso contraction 25x8 35x8 45x8 70x8/4
one arm machine rows (simulating one arm bb rows) 140x8 150x8 160x8 170x8
rack pulls 184x2 225x2 315x2 315x3/5
db pull overs 60x10/3
chin ups of death 2 wide 2 medium and 2 neutral all sets to failure
incline db concentration curls 20x10/4
reverse bb curls 40x12/3
sled rows 140lbs additional resistance 4 rounds 40 yards each.

done for the day. not my strongest day on the books but everything other than that felt really good. really pushed the weight up on the sled rows and did them all back to back with about 20 sec rest between sets. the whole workout we really drove the pace hard. no time crunch today but we went hard. that could be why strength was down a bit. the mrs wasnt haha but mine was. she is actually moving up in strength while mine was off today a bit. eh, it's all good could be a little tired or whatever. we dont have 100% days every day. well now that i think about it, it damn sure could have been killing myself on the intervals yesterday. that's most likely what it is. figured that one out just now.


meal 1
8oz turkey
meal 2
8oz turkey
1 cup of spinach
meal 3
4 organic free range eggs
1 cup oats
2tbl spn bp and a dash of sugar free jelly
intra
3 scoops peri md w/cal water
meal 4
8oz tcod
8oz red potato
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup broc
meal 6
8oz turkey
1/4 cup sour kraut