Tweetabs/traps/delts

10 min step mill warmup glutes/calves
rumble roller work
leg raise ss x10ss x10ss x10ss x10ss x10ss
incline crunches x10/5
db shrugs 50x20 60x20 80x20 100x20
db press ss 50x20ss 60x20ss 70x20ss 80x20ss 100x14ss
front db raise 15x20 20x20 25x20 30x20 35x15
cable rev cross 20x20 25x20 30x20 35x20
db lats 15x20 20x20 25x20 30x20
20 min step mill

Tweetam fasted cardio:

30 minutes treadmill glutes/calves.

skipped the step mill cause the nasty old dude was running on the one next to mine and he was sweating slobbering and coughing everywhere. if i caught the flu from that pos at this point i would have to kill a *****

Tweetguinea pigs current cycle contents:
these will change for the big shows i am trying to peak hard for

tne base
prop solo
tne/mast/tren a blend
primo
mast prop solo
a touch of tren hex
igf lr3 off and on as in the begining
metaformin 500mg off and on rotation with igf
gh
cec low stack 2wks on 2 off rotated with
t3 and dopamite
cjc 1295 w/o dac
sermolin
gaba has been added in for a while now at bed time
ala with first and mid day carbs (the powder burns like hell for some reason)
l glut added in post cardio and preworkout
saa during cardio and post workout
aromasin for now will change as the shows get closer as well as some other stuff being added to the mix.

i am not putting any amounts up cause this is one secret that i will keep to myself on what my pigs do. i will give you a little hint though: it's higher than most people yet lower than some of the top tier guys and what a few pros i know have told me haha

Tweettoday and tomorrows meals
day 1 and 2 high carb 2d round of the cycle:

600g protein
500g carbs
residual fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
2cups oatmeal
meal 4
16oz bonesless skinless chicken breast
2 cups oatmeal
meal 5
16oz ground turkey
2 cups oatmeal
meal 6
16oz ground turkey

and yes today is a great day and i feel lovely

Tweethams only today:

10 min step mill warmup glutes/calves
rumble roller work
seated leg curls 75x20 90x20 120x20 drops 180x10ds 150x10ds 135x10ds 120x10ds 105x10ds felt froggy and actually nailed it
lying leg curls 60x20 80x20 100x20 drops 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds (almost didnt make it)
walking db lunges 40x40 yards 4 rounds
hs dead machine modified lunges machine x 20/3

this workout wrecked me bad. almost collapsed getting out of the truck from legs giving out. some cramping and a hell of a pump. everything is in order with water and carbs so it came from a great workout for sure

Tweetlate entry from yesterday:
as always am fasted cardio
30 minutes treadmill glutes/calves

abs/back/tris:
10 min step mill warmup
rumble roller work
hanging knee ups x10/4
oblique side crunches x10/4
rope crunches 40x15 50x15 60x15
wide grip pulldowns 4 sets of 20. i dont have my log in the house right now. sorry for no weights
machine pullovers 4 sets of 30 down to 20 i know some form of these is my normal warmup for lats and shoulders but the cable station was full, an old man was sleeping on the machine and the db area you can forget about that
hs iso rows 4 sets 20 down to 15 heavy
wide grip pulldowns (one side at a time) gs 4gs x20 each
rope high pulldowns gs 4sets x20 each
rope low rows gs 4sets x20 each
hypers 4sets x20. this series of giants sets was brutal haha
dc stretching
vbar pressdowns elbows out 3sets x30 3 working sets x20 down to 12 super set with
over head b chamber bar extensions 3 sets x15 down to 10. long pause on the contraction with a very slow negative
db skullies ss 3sets 15 down to 12 went heavy up to 60
db overhead extension 3sets 20 down to 12
done for the day

Tweettoday and tomorrows eating line up

day 3 and 4 of carb cycle:

600g protein
250g carbs
small addition of fats

meal 1:
16oz tilapia
2 cups oatmeal
meal 2
16oz tilapia
2 cups oatmeal
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

Tweettoday is my day off from everything. i use one day a wk to just completely recover and today is that day this week. would have slept in but since i have a great internal alarm clock now i couldnt go back to sleep after 4

TweetNice one.

Tweet

Originally Posted by rnixon

Nice one.

thanks man. i am trying to share as much information as possible here to help people as well as show what it takes to get up there and do really well. hopefully everyone is learning something from my process on this one

Tweetam fasted cardio:

30 min step mill glutes/calves

havent increased the cardio duration yet cause i am ahead of sched dialing in right

Tweettoday and tomorrows eating setup:

day 5 and 6 of the carb cycle.

600g protein
100g carbs
small addition of fats

meal 1:
16oz tilapia
1 cup oatmeal
meal 2
16oz tilapia
meal 3
1 carton egg whites 100g protein
1cup oatmeal
meal 4
16oz bonesless skinless chicken breast
2 tbl spns coconut oil
meal 5
16oz ground turkey
2 tbl spns coconut oil
meal 6
16oz ground turkey

Tweetquads only today:

no warmup stayed in sweats cause of a mishap with the training partner and had to stay on timeline
leg extensions 30x60 45x50 60x40 ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds rnd 2 ds 180x10ds 150x10ds 120x10ds 90x10ds 60x10ds
hacks 90x20 180x20 270x15 360x15 (little tweak in my knee but nothing major, it just popped a little bit)
leg press ss 270x30ss 450x20ss 650x20ss
narrow lunges 40 yards/3
done for the day. had the mishap with timing this am. partner mistook the plan and showed up at the gym early so i had to bust ass to get there and make it through the workout in a timely manner so we could pose