Tweettoday

calves/chest/delts/cardio

standing calf raise 335x10 370x10 390x8/6
hand bike warmup
incline db press 35x20 50x20 65x8 75x8 95x8
incline bb press 155x8 185x8 205x8 225x8 255x8
machine press 140x12 160x12 180x12 ds200x10ds 170x8ds 150x8
cable cross overs 4x15 (stack not marked)
reverse cable cross 4x12
db lats 25x12/4
machine shoulder press 100x10 120x10 140x10 cluster set 140x10x4x3x2x1 (5 breaths between sets)
12 min elliptical intervals
12 min incline treadmill
12 row machine

done for the day. not a bad day in today. chest did tighten up a little bit but i am also slowly working the weights back up testing it out. so for how long i have been moving lower weights it is starting to feel better. i may need to get a couple more therapy sessions done on it to make sure it is completely good to go. the row machine kicked my ass also. my legs pumped up something fierce in the first 2 mins. it was def not a good choice for cardio today.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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

TweetTwo solid ass days brother. Not that I’m surprised, I’m just happy to see you posting again.
I love following your log and training sessions.


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Tweet

Originally Posted by Pushtoday

Two solid ass days brother. Not that I’m surprised, I’m just happy to see you posting again.
I love following your log and training sessions.


Sent from my iPhone using Tapatalk

those deload weeks i was slacking like a champ on posting haha

Tweetyesterday

back/cardio

hand bike warmup
activation movements 3 rounds
traction machine pull downs 100x8 120x8 140x8 160x8 180x8
sm bent row 155x8 185x8 225x8 245x8 265x8 285x8
one arm machine rows 150x8 170x8 190x8 210x8
machine pullovers 120x12/4
ind handle close grip pull downs 100x10/4
horizontal shrugs 45x12/4
12 min treadmill run
12 min elliptical intervals
12 min row machine

done for the day. nice strong day in the books. everything was moving flowing and felt really good. very good pump going as well. i did get a little bit crazy and decided to try my hand at running at 275lbs. my cardio is spot on for damn sure because i was able to keep pace for a full 12 mins with no issues and barely breathing at all. so that's a plus. the leg session tomorrow is going to be interesting though because i am probably going to be beat up nicely.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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

TweetVideo of the run please. Big man runnin!

Tweet

Originally Posted by BABY1

Video of the run please. Big man runnin!

I’ll bet that treadmill was hating life.


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Tweet

Originally Posted by BABY1

Video of the run please. Big man runnin!

looking like a hairless white elephant haha

Tweetyesterday

legs/cardio

stationary bike warmup
roller work
hs seated leg curl 25x10 50x10 75x10 100x10/4 (30 sec between sets)
frog squats on hack 50x10 90x10 115x10 180x10 205x10 270x10 295x10
glute bridge ss 100x10/4ss
stiff leg deads ss ss95x10 ss145x10/3
leg extensions 120x20(2 sec con) 120x20 (1sec cont) 120x20(slight pause) 120x33 (pumping)
35 min incline tread mill

done for the day. holy kick in the nuts easy day/pump day. this one was absolutely brutal painful. legs were a little tender from the run the day before but damn if the blood didnt flow in and make it nasty. moved some pretty good weights too with nothing even remotely close to failure.

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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

Tweettoday

arms/cardio

hand bike warmup
ez bar drag curls ss 30x12ss 40x12ss 50x12ss 60x12ss 70x12ss
ind handle press downs ss ss80x12 ss90x12 ss100x12 ss110x12 ss120x12
hs preacher curls 3sec neg ss 60x8/4ss
assist machine push downs ss ss100x10 ss110x10 ss120x10 ss140x10
db hammer curls ss 25x20/4ss
incline db skullies ss ss25x20
35 min incline tread mill

done for the day. yep least favorite day of the week. sucked even more because i had to get blood drawn this am, so the arm was already tender. got in and got it knocked out though. we did everything back to back only waiting long enough for the mrs to do her sets. so it was a nice pace with added nasty pumps. one more training day to go and get some rest.


meal 1
5 whole eggs w/light cheese
2 slices ez toast
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

back

hand bike warmup
activation movements 3sets
t bar rows 50x8 75x8 90x8 115x8 135x8
dead stop db rows 80x8 100x8 120x8 140x8
low rows 100x12 120x12 140x12/2
wide grip pull downs 100x10/4
band pull apparts x30/4

done for the day. nice pretty simple and easy pump day. nothing crazy and no issues at all. lower back was a tad bit tender but nothing crazy. good thing about today is cheat meal day. hell yeah

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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
2 big macs
10 piece mcnugget
hand full jelly beans

Tweet

Originally Posted by guns01

yesterday

back

hand bike warmup
activation movements 3sets
t bar rows 50x8 75x8 90x8 115x8 135x8
dead stop db rows 80x8 100x8 120x8 140x8
low rows 100x12 120x12 140x12/2
wide grip pull downs 100x10/4
band pull apparts x30/4

done for the day. nice pretty simple and easy pump day. nothing crazy and no issues at all. lower back was a tad bit tender but nothing crazy. good thing about today is cheat meal day. hell yeah

meal 1
5 whole eggs w/light cheese
2 slices ez toast
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
2 big macs
10 piece mcnugget
hand full jelly beans

Great cheat day

Tweet

Originally Posted by Pushtoday

I like the simple days, just a couple quality movements.
And......Oh yes the Golden Arches!!



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cant beat it man. tore my guts up as usual but was delicious

Originally Posted by IRON-GAME

Great cheat day

little higher in cals than usual but hey i only get one a week haha

TweetI like the simple days, just a couple quality movements.
And......Oh yes the Golden Arches!!



Sent from my iPhone using Tapatalk

Tweet"You deserve a break today...at Mc Donalds" lalala How ya feelin this morning shits? sharts? lol Anyway, you still rock with discipline!

Tweet

Originally Posted by BABY1

"You deserve a break today...at Mc Donalds" lalala How ya feelin this morning shits? sharts? lol Anyway, you still rock with discipline!

i get one nasty meal a week and i enjoy it haha. didnt wreck me too bad but for the remainder of the day the guts were not happy with me at all. i honestly dont think i absorb any of the bad food i eat. it just flows right on through haha