Tweettoday

calves/back/cardio

seated calf raise 70x10 105x10 140x10 175x10 205x10
roller work
traction machine pull downs 80x8 90x8 100x8 120x8 140x8 160x8/4
sm bent rows 185x10 225x10/4
ind handle one arm pro grip low row 30x10 40x10 50x10 60x10
db shrugs 55x10 65x10 75x10
banded hypers x10/3
30 min step mill

done for the day. got a pretty good strong session in today. lower back was a little bit tender after i got done but other than that everything pumped up and felt pretty good. we kept a pretty good pace going too which is always good, even with the bent rows. i wanted to keep those a little on the lighter side and focus on the explosiveness and contraction. i gutted myself a few times so that worked out really well. and as always cardio sucks gopher balls and moose knuckles. programming is all setup now and new diet is in place. everything will take full effect on sat. going to be an interesting and fun ride.

1 whole lemon w/2 tbl spn acv

meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz chicken
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats

Tweettoday

off day/cardio

30 min incline treadmill work

off day eating


1 whole lemon w/2 tbl spn acv

meal 1
5 whole eggs w/light cheese
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz sirloin
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats

Tweettoday

calves/arms/cardio

machine toe press 230x10 250x10 270x10 290x10 310x10
standing bb curls 30x15 40x15 50x15 80x10/5 (10sec rest between sets)
db hammers 35x10/3 (same as above)
hs preachers 70x8/2
db skullies 35x12 40x12 45x12 50x12
rope press downs ss 80x12 90x12 100x12 start ss 110x12/4ss
overhead rope extensions ss 110x8/4
30 min step mill

done for the day. got my least favorite day of the week with nasty painful pumps. kind of crowded today so even though the sets were fast paced the time between movements sucked ass. still able to get it done in a good time though. still hating the cardio and looking forward to transitioning to intervals next week. starting with the skullies was not a good idea because it made my elbows nice and fired up. all in all a good day though.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1 cup oats

TweetKind of hard not to get a sick nasty pump with 10 sec rest between sets. You freakin animal

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Tweet

Originally Posted by thudgens96

Kind of hard not to get a sick nasty pump with 10 sec rest between sets. You freakin animal

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i think i would rather do super sets. those sets are brutal painful

Tweet

Originally Posted by guns01

i think i would rather do super sets. those sets are brutal painful

You planted the bug did my supersets this morning

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Tweet

Originally Posted by thudgens96

You planted the bug did my supersets this morning

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try the crazy 8s i did a workout or two back. you could bust that out in about 20 or 30 mins no problem at all and it is brutal enough to get the job done nicely

Tweettoday

calves/back/cardio

standing calf raise 275x10 295x10 315x20 335x20 355x20 375x20 (last set the last few reps were bottom end partials)
rumble roller work
hs iso rows 45x10 70x10 90x10 90x10/4
one arm ind handle sup pull downs 40x8 50x8 60x8 60x8
reverse facingind handle pro grip pd's 70x10 85x10 100x10 100x10
bb shrugs 135x10 185x10 225x10 (3sec contraction)
banded hypers x10/3
30 min incline treadmill

done for the day. secondary day, so not to heavy not to light just lots of driving blood in and trying to burn the contractions for a few secs each rep. i probably could have went a tad heavier on the first movement but i just held the contraction a lot longer. my elbow is still pretty sore from the skullies yesterday and since we are transitioning into high frequency chest and shoulders saturday i figured that letting it heal would be a lot more tolerable than pushing it. right now it's sore and not painful so i will floss it again today and tomorrow and probably again pre training for the next few sessions. i havent had to do it since finishing up prep until now. all in all a good day in that went pretty quick.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Tweettoday

abs/calves/chest/delts/cardio

hanging leg raise ss x10/4ss
standing cable crunches w/vac ss ss x10/4
standing calf raise 275x10 315x10 335x10(10s)x10(10s)x10(10s)/4
dbl banded hs bench press 25x8 45x8 70x8 90x8/4
sotto bench press or 1.5s 185x8 225x8/4
flat pronated fly 30x10/4
bent over db lats 25x20/4
heavy db lat swings 45x15/4
db front raise 15x12 20x12/3
12 min step mill intervals

done for the day. kicked off new programming today. so it is going to be a hell of a lot of focus on upper body starting out with chest/delts. got in and got a really good pump going quick with the banded press. i probably shouldnt have dbl banded them but the mrs and a friend trained with us and i wasnt about to fight a bunch of bands today, so i just went with it. strength and energy felt pretty good today and since firing up my new diet i went down 12lbs. their was a minor error in it that got corrected and i will be adding that in here soon. so all in all a good day in and feeling good.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Tweettoday

abs/calves/back/cardio

leg raise ss x10/4ss
incline situps ss x10/4
machine toe press ss 210x10ss 230x10x10p(10s)ss 250x10x10p(10s)ss 270x10x10p(10s)ss 290x10x10p(10s)ss
tibia raise ss ss50/5
one arm bb rows x8 25x8 50x8 75x8 100x8 110x8 120x8/3
pull downs 85x8 100x8 120x8 140x8 160x8ds 100x6 (wasnt getting a very good squeeze on that last set so i dropped back down and finished it out)
low rows 140x6 160x12 140x12/3 (same as pull downs wasnt getting a good squeeze so lowered the weight a bit)
db shrugs 50x10/3
hypers x25/4
12 min step mill intervals 1-1

done for the day. had a very very late night so i was running on very very little sleep. maybe 2 hours at best so i figured it would be a complete shit workout. turned out that it wasnt too bad at all, everything felt good and ran smoothly for the most part. i def got a hell of a dip in strength but all the contractions and pump were good. so i really cant complain to much about that one. i am fighting the hell out of a stiff neck also. idk if i slept funky or the shrugs from my last workout but i went really light on them today and just tried to get some blood in there to clean it out. all in all a pretty good and solid session in. least favorite day on deck tomorrow with arms. oh yeah i need to note that my abs locked up again today pretty bad after my first set of the super set. that's two damn days in a row. they are a tad tender from yesterday also but obviously either my electolytes are off or i am not as well hydrated as i feel i am. it takes almost half a gallon of intra before them puppies will release. those cramps suck ass too.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
3 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
dbl burger
fries
big ass salted caramel cookie with chocolate chips (that damn thing was so rich i could only eat one and that's saying something)
meal 4
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

TweetYour dedication is inspiring, I haven't read your entire log it it's by far the best I've seen. Great job, I will be following your journey.

Tweet

Originally Posted by Blueedge

Your dedication is inspiring, I haven't read your entire log it it's by far the best I've seen. Great job, I will be following your journey.

going to be a long follow and stay tuned for some silly nastiness. we arent stepping on stage until the team u masters nationals and possibly the north americans in 2019. goal is to get up their in the upper 250s lower 260s in nasty condition. we will see what my old ass can still pack on and hold

Tweet

Originally Posted by guns01

going to be a long follow and stay tuned for some silly nastiness. we arent stepping on stage until the team u masters nationals and possibly the north americans in 2019. goal is to get up their in the upper 250s lower 260s in nasty condition. we will see what my old ass can still pack on and hold

It's gonna be fun.

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Tweettoday

abs/calves/arms/cardio

standing cable crunch ss 70x10/4ss
pull down crunches ss ss105x10/4
seated calf raise ss 90x10ss 115x15/4ss (8 excruciating sec contraction on every single rep)
tibia raise ss ss50x10/5
dual rope press down 70x12 80x12 90x12 100x12 110x12 120x12/2
v bar cable press downs 130x15 140x15/3
one arm overhead db extension 25x12/4
standing bb curls 20x12 30x12 40x12 50x12 60x12 (all text book perfect)
db hammers 30x10/4
12 min step mill intervals 1-1

done for the day. again going into my least freaking favorite day of the week i cramped the whole damn time. started with abs on the 2d set then they calmed down. then tris and they calmed down. then same damn thing on bis. not locking up or anything like with anything but the abs but damn if it doesnt get close and it hurts pretty good. i probably should have not done abs today because they are sore and angry anyway but i dint want to slack. one more thing on the cramps that's kind of funny. i made it to my last interval sprint and holy sweet baby jesus runner's cramp from hell. i pushed through it and finished but i had to do an extra 5 mins to cool down. may add in a little bit of sodium in in the am and a tad bit more mag as well. i only take it once a day right now but i may put another one in. going to have to pick one to start with first to see which one is actually working though. good stuff and got it done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz chicken
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Tweet

Originally Posted by guns01

today

abs/calves/arms/cardio

standing cable crunch ss 70x10/4ss
pull down crunches ss ss105x10/4
seated calf raise ss 90x10ss 115x15/4ss (8 excruciating sec contraction on every single rep)
tibia raise ss ss50x10/5
dual rope press down 70x12 80x12 90x12 100x12 110x12 120x12/2
v bar cable press downs 130x15 140x15/3
one arm overhead db extension 25x12/4
standing bb curls 20x12 30x12 40x12 50x12 60x12 (all text book perfect)
db hammers 30x10/4
12 min step mill intervals 1-1

done for the day. again going into my least freaking favorite day of the week i cramped the whole damn time. started with abs on the 2d set then they calmed down. then tris and they calmed down. then same damn thing on bis. not locking up or anything like with anything but the abs but damn if it doesnt get close and it hurts pretty good. i probably should have not done abs today because they are sore and angry anyway but i dint want to slack. one more thing on the cramps that's kind of funny. i made it to my last interval sprint and holy sweet baby jesus runner's cramp from hell. i pushed through it and finished but i had to do an extra 5 mins to cool down. may add in a little bit of sodium in in the am and a tad bit more mag as well. i only take it once a day right now but i may put another one in. going to have to pick one to start with first to see which one is actually working though. good stuff and got it done.


meal 1
4 whole eggs w/light cheese
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
intra
2 scoops peri md 10g creatine mono
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
meal 3
8 oz organic grass fed ground beef
8oz red potato
large green salad
meal 4
8oz chicken
1 cup jasmine rice w/cinnamon and splenda
meal 5
60g casine hydro
1/3 cup cream of rice

Another good one brother. Now in this phase of your training what are your goals.

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