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Originally Posted by thudgens96

Nice one brother now what do you mean by challenge set at the end of your squats.

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when i go for speed and explosiveness on squats. i go up until i loose it with perfect from. then you up the weight and go balls out for as many reps as you can grind out. that's one type of challenge set. we do a few different ones but that's the one we did yesterday. another good one is go up as heavy as you can get on your squats. then you go up a little bit more and do 5 reps drop the weight a little and do 10 drop the weight a litle and do 15 drop the weight again and do 20 or as many as you can get. that one is a nice nasty kick in the nuts too. i probably could have knocked a few more reps out myself yesterday but with knee wraps on and the blood pushing in it was making my feet go to sleep and that makes me nervous and i dont want to dump it or buckle haha. the mrs wouldnt apprecitate having to spot me at complete failure with dead feet.

TweetI bet that is a kick in the nuts!!!! Lol. I do drop sets but not how got there to start the drop set.

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Tweettoday

calves/chest/delts/cardio

machine toe press 210x8 230x8 250x8 270x8 290x8 310x8 230x10(10s)x10(10s)x10(10s) (standing machine was taken)
incline db press 25x8 40x8 55x8 70x8 85x8 100x8 ds110x8ds 75x8ds 55x8
incline db fly w/lforced neg 50x10ds 25x6fn/3
bench press 185x6 205x6 225x6 235x6 245x6 255x6
reverse peck deck fly 75x15 90x15/4
12 min step mill intervals 1-1

done for the day. good strong and fast paced session today. i did miss my side delt movement today because we ran into someone we hadnt seen in many years. so i got way cooled down and didnt want to have to rewarmup and then chance hurting or tweaking anything out. i will be rude to people i see all the time but i hadnt seen this guy in forever. either way great session in the books and still feeling pretty damn good

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Originally Posted by guns01

today

calves/chest/delts/cardio

machine toe press 210x8 230x8 250x8 270x8 290x8 310x8 230x10(10s)x10(10s)x10(10s) (standing machine was taken)
incline db press 25x8 40x8 55x8 70x8 85x8 100x8 ds110x8ds 75x8ds 55x8
incline db fly w/lforced neg 50x10ds 25x6fn/3
bench press 185x6 205x6 225x6 235x6 245x6 255x6
reverse peck deck fly 75x15 90x15/4
12 min step mill intervals 1-1

done for the day. good strong and fast paced session today. i did miss my side delt movement today because we ran into someone we hadnt seen in many years. so i got way cooled down and didnt want to have to rewarmup and then chance hurting or tweaking anything out. i will be rude to people i see all the time but i hadnt seen this guy in forever. either way great session in the books and still feeling pretty damn good

a friend is always worth the time.

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Originally Posted by thudgens96

a friend is always worth the time.

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i would rather get caught when i am getting ready to train or right after i finish haha. then i can bs with the best of them. all good though i only missed two movements anyway and i will most likely toss them in on one of the other sessions this week

Tweettoday

calves/back/cardio

seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss 150x8ss 175x8ss 200x8ss 100xx10(10s)x10(10s)x10(10s)ss
tibia raise ss ss50x20/8
db rows 45x15 65x12 90x10 105x8 120x8 ds135x8ds 85x8ds 65x10
chest supp machine rows 105x8 120x8 135x8 150x8 165x8
banded face pulls x10/3
db shrugs 50x10 60x10 70x10
banded hypers x20/2
20 min treadmill

done for the day. good day again and felt nice and strong. i was a little bit winded but still had a great pace going. i had to change one movement and do steady state today because of the gym morons in there today. all good though, we will just add another cardio session in this week. got a really good pump going today as well. no elbow issues but the chest and shoulders are pretty sore haha

Tweettoday

calves/arms/cardio

crazy 8s today 6 movement sequence for set of 8 all back to back to back

standing calf raise 275x10 295x10 315x20/4
rope press downs warm up ss 80x10ss 90x10ss 100x10ss
ez bar curls warmup ss ss30x8 ss40x8 ss60x8
rope press downs ss 110x8ss 120x8ss 130x8ss 140x8ss
pro grip db kickbacks ss 20x8ss/4
bench dips ss x8/4ss
ez bar curls ss 70x8/4ss
db hammer curls ss 30x8/4ss
rope curls ss 70x8/4
12 min step mill intervals 1-1

done for the day. huge kick in the nuts face paced huffing and puffing session today. great freaking pump and painful. cool thing was we were in the gym for less than an hour total today. so in and out short and sweet. it did hurt like hell though.

Tweettoday

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

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Originally Posted by guns01

today

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

YUMMY diet! You must be super happy with all those carbs and the family must love being with you right now. LOL

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Originally Posted by guns01

today

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

Another good one in the books brother if you don't mind me asking how long was this workout?

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Originally Posted by thudgens96

Another good one in the books brother if you don't mind me asking how long was this workout?

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took less than an hour training with the mrs only

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Originally Posted by guns01

took less than an hour training with the mrs only

Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.

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Originally Posted by thudgens96

Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.

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when it is just the mrs and i training we can get it cranked out super fast. that is as long as their are no squats dead lifts bent over movements or have to wait on stupid people. i only give myself enough time to recover and that usually only takes as long as it does to change our weights. the above movements do take a lot longer to recover from though but we can crank them out pretty good most of the time

Tweettoday

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridges x10(10s)/2
db leg glute bridge x10(10s)/2
lying leg curls 70x10 90x10 110x10 120x10 120x19 120x9 120x8 120x5 120x5 (20sec rest between last 6 sets)
box squats 3sec neg 45x10 135x6 185x6 225x6 275x6 315x6/3
leg press 470x30 470x25 380x80 (yes i did 80 reps with only 2 pauses)
db stiff leg 65x10/2

done for the day. nice simple and short session today. leg curls and presses were def a kick in the nuts. the constant pumping motion drives an ass load of blood in and it is gnarly painful. i love it though. we also opted to do box squats since we were supposed to do squats only to para depth today. so i turned them into box squats. they actually felt really good and got the hips firing nicely as well. i dont like doing squats to just above or right at para depth. it kills my knees. new diet and a hell of a lot more cardio in my future as well as new training programming. may do some supp additions and changes as well. got to get this off season going nasty

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

Tweettoday

calves/chest/shoulders/cardio

machine toe press 210x10 230x10 250x8+10p 270x8+10p 290x8+10p 310x8+10p
db incline press 25x10 45x10 65x10 85x8 105x8 ds115x8ds 75x8ds 55x8
incline bb press 135x6 225x6 235x6 245x6 255x6
machine press 100x10 120x10 140x10 160x10 180x8
reverse peck deck fly 75x20 90x20/2
db lats 30x10/3
hs shoulder press 70x8 90x8/2
30 incline treadmill

done for the day. started up the new cardio setup today. going to be a 5 days a week and i will rotate from week to week from lss to intervals. yeah it sucks gopher balls but i do what has to be done haha. today wasnt feeling the best or the strongest at all but still got some really good work in. nothing really achy or bothering me. i did think i tweaked my back putting away the 115s but it isnt bothering me now. so i dont think i did. all in all a good session though and a good day in the books. i hate cardio and i just remembered it today


meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 3
8oz chicken or steak
8oz red potatoes
meal 4 (cheat)
8 buffalo hot wings with some light ranch
2 small slices of pizza
4 caramel pecan cookies
meal 5
60g casine hydro
1 cup oats