Tweetyesterday

abs/legs

standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls dead stops 60x8 80x8 100x8 120x8 140x8 150x8/2
adductors 190x10 235x10/4
machine leg press 355x20 390x20/4
hacks ss 180x3 270x3 360x3 450x6ss 540x6ss 630x6ss 630x6ss
leg extensions ss ss135x6 ss150x6 ss165x6 ss180x6

done for the day. not a bad session in today. i did machine leg presses instead of plate loaded so i didnt have to move as many plates around with my busted arm. so i opted for higher rep ranges there. it is a little better today and not so bad but still really sore and pulling. still no bruising at all and no gaps or holes. we may be in the clear from a serious injury but i am going to have to baby it for a while. all in all a good heavy day.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
12oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

TweetHappy Thanksgiving big guy!


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Originally Posted by Pushtoday

Happy Thanksgiving big guy!


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you to man. thank you

Tweetyesterday

calves/shoulders

machine toe press 230x10 270x10x10p(10s) 290x10x10p(10s) 310x10x10p(10s) 330x10x10p(10s)
reverse peck deck fly 75x10 90x10 105x10 120x10 135x10 105x10
machine lats 40x8 50x8 60x8 80x8 100x8 120x8 140x8
machine shoulder press 100x8 120x8 140x8 160x8
spider walks x3/3

done for the day. got to train with my strongman buddy again today even though i am hurt. so we opted to get a little shoulder work in. not a bad day at all and it didnt affect my bicep at all until that last set of presses and it really didnt hurt, i could just feel it was putting some stress on the area. since i am putting this up a day later it felt a lot better yesterday and is only a little bit sore today. tight and a little sore and no where near as bad as it was when i did it and the day after. i am hoping that i will be good to go in a couple of weeks. def wont be able to do any direct bi work or pulling for a little bit. yesterday was a hog fest for thanksgiving and i am back on track today. i actually didnt eat to much but i ate a lot of stuff i normally dont get to.

breakfast looked like this
biscuits
gravy
sausage links
sausage patties
bacon

dinner for a couple rounds
ham
turkey
sweet potato casserole
broc casserole
mashed white potates
stuffing
rolls

dessert
berry berry pie
vanilla ice cream
more sweet potato casserole

i am sure i am forgetting some things but that's what i remember off the top of my head

TweetNow that is a might yummy looking eating plan. How ya feelin this mornin?

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Originally Posted by BABY1

Now that is a might yummy looking eating plan. How ya feelin this mornin?

not to bad at all. feeling pretty good and actually healing up nicely i would think

Tweettoday

off

full day off for me today and tomorrow will be as well. i will be on the road the majority of the day tomorrow so no training but i need the time off to let the arm heal up completely. already got the same meals from today lined up for tomorrow also. arm actually feels 10x better today and this evening. i may have a tiny bruise in my arm pit where the bicep connects to the pec shoulder tie in. no dents or holes still though and like i said 10x better. going to be a minute before i jump back into heavy lifting though. i got to make damn sure i let it heal all the way back before getting back at it.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

TweetHope the arm is better me friend that really sucks

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Originally Posted by thudgens96

Hope the arm is better me friend that really sucks

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i am pretty sure it was either a serious strain or a partial tear. it feels a whole hell of a lot better now though. i am optimistic because i got zero bruising but i will damn sure be letting it heal up completely before getting stupid again though.

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Originally Posted by guns01

i am pretty sure it was either a serious strain or a partial tear. it feels a whole hell of a lot better now though. i am optimistic because i got zero bruising but i will damn sure be letting it heal up completely before getting stupid again though.

I understand brother. Have you ever had any sciatic nerve issues. If you have not you don't want any. Actually thought I was having knee problems and then all of a sudden the pain shot into my foot then it was in the middle of my thigh then in my hip. This morning it is high on my calf. The pain is hard to describe. More like a pressure that just continues into pain. And it feels like it's going to explode from the pressure

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Originally Posted by thudgens96

I understand brother. Have you ever had any sciatic nerve issues. If you have not you don't want any. Actually thought I was having knee problems and then all of a sudden the pain shot into my foot then it was in the middle of my thigh then in my hip. This morning it is high on my calf. The pain is hard to describe. More like a pressure that just continues into pain. And it feels like it's going to explode from the pressure

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yeah man. got that from a blast back in 05-06 that jacked up my lower back pretty good. mine started out that way and then moved into getting spasms so bad that i would be walking and hit the ground. that and leg foot would go numb from time to time. i took almost an entire year and a half going through therapy and did all the crap those fools told me to do and not to do and it never really got any better. that was until i started doing hypers every single day regardless of how my back was feeling. at the end of every workout i would do 4-6 sets of 10-20. sometimes it hurt so bad i would have to lay on the floor for it to relax after doing them before i could leave. month or so of doing that i added sqauts and deads back in and it got as good as it is going to. i still have flare ups from time to time. biggest thing that helps me keep it healthy now is i roll before every leg and back day and i get graston work done at least once a month. the graston or instrument assisted soft tissue mobiliazation work is something that will pay off big time at getting it back good to go.

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Originally Posted by guns01

yeah man. got that from a blast back in 05-06 that jacked up my lower back pretty good. mine started out that way and then moved into getting spasms so bad that i would be walking and hit the ground. that and leg foot would go numb from time to time. i took almost an entire year and a half going through therapy and did all the crap those fools told me to do and not to do and it never really got any better. that was until i started doing hypers every single day regardless of how my back was feeling. at the end of every workout i would do 4-6 sets of 10-20. sometimes it hurt so bad i would have to lay on the floor for it to relax after doing them before i could leave. month or so of doing that i added sqauts and deads back in and it got as good as it is going to. i still have flare ups from time to time. biggest thing that helps me keep it healthy now is i roll before every leg and back day and i get graston work done at least once a month. the graston or instrument assisted soft tissue mobiliazation work is something that will pay off big time at getting it back good to go.

Making my appointment in the morning.

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Tweetyesterday

off/traveling

so i dont know if i can actually consider it an off day because i spent about 15 hours on the road yesterday. so not really resting. cool thing is we found some really cool places around that area that i will def be looking into. their are some huge open farms that sell organic grass fed beef and pretty much anything you can imagine. that and some cool monuments and other historical sites. we will be making that trek about once a month to see a family member, so i will plan better next time. i also didnt get up in enough time before we left to do up my eggs for meal one so i splurged on a couple doughnuts o the road. if i hadnt had to stay on a time line i would have never done that.

meal 1
2 sugar cookie doughnuts
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Tweettoday

calves/chest/tris/cardio

standing calf raise 335x10 355x10(10s)x10(10s)x10(10s)/4
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 (didnt push it bicep was pulling a little)
incline bb press 165x12 185x10 225x10 135x30 (bicep and delt tightened up real bad on the 225 so i shut it off)
flat db fly (just to push a little more blood in) 5x30/1
overhead tri extensions 60x12 80x12 100x12 120x12
dual rope press downs 80x12/4
30 min incline tread mill

done for the day. not to bad of a day today got a pretty good pump going. i am being super super cautious and easy obviously so when either the bicep or the area it connects to the shoulder tightens up or i get any pain at all i shut it down. i felt it much more in the inclines than anything and the flys i could feel it pulling. still training though.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Tweettoday

abs/calves/delts/cardio

machine crunches 80x10/4
seated calf raise ss 75x10 150x15/4ss
tibia raise ss ss75x10/4
bent db rear lats 10x15 15x15 20x15 25x15/3
heavy db lat swings 40x25/4
db front raise 10x10/4 (being careful with these)
db curls 10x50
30 min incline tread mill

done for the day. not to bad of a session today at all. got a great pump going, no pain in the shoulder or bicep at all with any of the work i did. so i am damn happy with that. got the note to go into high freq leg block for now and do some super super light db curls and db front raises ed. thats to flush new good blood out and all the waste and nasty out from healing. i should be good to start some super super light back work in a week or two. loading anything above my head and pulling is still a little tender. so i am not pushing it.


meal 1
5 whole eggs w/light cheese
1 cup spinach
2 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
8oz sirloin
large green salad with lots of color
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut