TweetThe session looks tough enough and THEN 35 mins on the stepmill....no thank you.


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Originally Posted by Pushtoday

The session looks tough enough and THEN 35 mins on the stepmill....no thank you.


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it was not fun haha, still was able to get it all done and out in less than 2 hours. my calves and legs were trying to cramp up on me big time for a few hours after though. that's always the most fun part

Tweetyesterday

back/bi/cardio

hand bike warmup
rope low rows 40x12 55x12 70x12 85x12 100x12
pro grip machine row 135x8 165x8 195x8 225x8
db pullovers 55x12/4
db rows 100x10 115x10/3
db shrugs 75x25/2
bb curls 40x10 50x10/2
hs preachers 50x12/3
35 min step mill

done for the day. another really good day in with no issues at all. got it all knocked out in under 2 hours and stayed on sched for the day. now i did have a little pull on the bicep with the db rows so i went easy. not bad at all and i adjusted my pull motion from there. also having a little cramping issues with legs after cardio haha.



meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb

Tweetyesterday

legs

stationary bike warmup
glute kickbacks 80x10 90x10 100x10 110x10
bb lunges stepping back 60x10/4
pause squats x10 135x10 185x8 225x8/3 (2sec pause)

done for the day. this is the final day in my leg block, so now we will be switching to back for a while. nice brutal short session today. no issues at all and actually felt really good. it was hot as hell in the gym today but no cramping haha. and it is cheat day so it was def a good day.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
cheat
stromboli w/meat sauce
2 caramel cookies
1 piece resse's pb pie

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Originally Posted by guns01

yesterday

legs

stationary bike warmup
glute kickbacks 80x10 90x10 100x10 110x10
bb lunges stepping back 60x10/4
pause squats x10 135x10 185x8 225x8/3 (2sec pause)

done for the day. this is the final day in my leg block, so now we will be switching to back for a while. nice brutal short session today. no issues at all and actually felt really good. it was hot as hell in the gym today but no cramping haha. and it is cheat day so it was def a good day.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
cheat
stromboli w/meat sauce
2 caramel cookies
1 piece resse's pb pie

Strombolie mmm I like strombolie like homer likes donuts. Lol

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Tweetyesterday

chest/back/tri/bi

hand bike warmup
db lat/db front raise 15x15/2 (shoulder warmup)
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8
incline db press 75x8/3
dips x10/3
ind hand cable press downs 120x15 130x15 140x15
v bar pull downs 100x10/3
wide grip pull downs 100x8/3
machine pullovers 135x10/3
db preacher curls 30x8/3
db cross body hammers 30x10/3

done for the day. high volume high freq mixing it up a bit. so these workouts are going to be both pretty long and pretty interesting. good session in yesterday with no issues really. pec felt pretty good but have to leave reps in the tanks and not get to crazy for the frequency. this should be a nice shock to the body though.

meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb

Tweetyesterday

legs/cardio

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 70x8 80x8 90x8 110x8 130x8 ds140x8ds 120x8ds 100x8(30s)
leg press sweep focus 90x10 180x10 270x10 360x10 450x10 540x10 strong stance 630x10 720x10 810x10 ds900x10ds 810x10ds 720x10ds 630x10ds 540x10
rb hacks 270x8 360x8 ds450x8ds 360x8 (second set on drop was done with a 4-5s neg)
35 min step mill

done for the day. been slacking on log updates but i have been training. i have been busy as all hell but i have got every day in this week. yesterday wasnt the best in the books. my knees were not cooperating with me at all and i was supposed to squat and decided to drop it instead of hurting something. damn weather keeps going from hot to cold and all the systems coming in is royally fucking my shit up. even my elbows are killing and they never hurt consistently. i hate seasonal change. been a good week so far over all though not the best but good.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb

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Originally Posted by guns01

yesterday

legs/cardio

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 70x8 80x8 90x8 110x8 130x8 ds140x8ds 120x8ds 100x8(30s)
leg press sweep focus 90x10 180x10 270x10 360x10 450x10 540x10 strong stance 630x10 720x10 810x10 ds900x10ds 810x10ds 720x10ds 630x10ds 540x10
rb hacks 270x8 360x8 ds450x8ds 360x8 (second set on drop was done with a 4-5s neg)
35 min step mill

done for the day. been slacking on log updates but i have been training. i have been busy as all hell but i have got every day in this week. yesterday wasnt the best in the books. my knees were not cooperating with me at all and i was supposed to squat and decided to drop it instead of hurting something. damn weather keeps going from hot to cold and all the systems coming in is royally fucking my shit up. even my elbows are killing and they never hurt consistently. i hate seasonal change. been a good week so far over all though not the best but good.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb

At least you have been getting the work in. Everything going great here growing people making comments and I run out of bp meds. Which shouldn't have been a big deal. Through life and some mistakes communications between me and the dr and nurses. Bottom number most of the week has been right around 100 talk about some headaches. Meds back in the line up and the right ones after the misscommmunication. Feeling lots better. Docs like man doing all your doing you can't run out of meds. Said I need to keep in touch with him better awesome dr. I'm now texting him my bp morning and night and once a week at 3 am. Back to the grind.

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Originally Posted by thudgens96

At least you have been getting the work in. Everything going great here growing people making comments and I run out of bp meds. Which shouldn't have been a big deal. Through life and some mistakes communications between me and the dr and nurses. Bottom number most of the week has been right around 100 talk about some headaches. Meds back in the line up and the right ones after the misscommmunication. Feeling lots better. Docs like man doing all your doing you can't run out of meds. Said I need to keep in touch with him better awesome dr. I'm now texting him my bp morning and night and once a week at 3 am. Back to the grind.

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damn man, that's not cool. getting that bottom number up is scary. maybe think about adding in some good hawthorne berry juice and supplement some garlic in as well. both are good to help with cardio health and the hawthorne will help with the bp a bit. cialis and all the other goodies also

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Originally Posted by guns01

damn man, that's not cool. getting that bottom number up is scary. maybe think about adding in some good hawthorne berry juice and supplement some garlic in as well. both are good to help with cardio health and the hawthorne will help with the bp a bit. cialis and all the other goodies also

Just started the Hawthorne berries Monday. Back on meds sure everything be back to normal by monday.

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Tweetyesterday

off/calves/abs/cardio

standing calf raise 335x8 375x8 390x15/3
seated calf raise 50x12 75x12 100x12/2
leg raise x10/3
machine crunch 80x10/3
35min step mill

done for the day. sched off day but we did calves abs and cardio. so nothing crazy and a good relaxing day in for the most part.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
6oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
60z sirloin
1 cup jasmine rice
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
6oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb

TweetMy fave logger!

TweetPutting in the work even on the off days! That’s why you’re the MAN!



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Tweetyesterday

back/chest/delts

hand bike warmup
pro grip pull down 25x10 45x10/2 70x10/3
traction machine pulldowns 120x10 140x10/2
low rows 140x10/3
machine back extensions 165x10 180x10 195x10
cable machine fly 15x10 25x10 30x10/3
incline db press 75x8/3
db lats 25x15/3
reverse pec deck 90x12/3

done for the day. last day of high freq and everything went well. great pump with no issues. i will be switching over to a deload for 2 weeks starting on monday to let everything heal up and clear some cns stress. so a push pull legs setup for a min with lots of stretching and recovery stuff sprinkled into the week.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb

TweetWhat does a deload week or two look like? Is it a certain percentage of weight/volume? And is it something your body told you to do, or prescribed by your coach?


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