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Originally Posted by Pushtoday

Even after training you still had some extra work to do.


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yessir and moving and stacking hundreds of chairs is brutal. even on a regular day much less leg or back day haha

Tweettoday

chest/delts/cardio

hand bike warmup
machine press 80x10 100x10 120x10 140x8 160x8 180x8 200x8 220x8
rb incline bb press 135x10 185x10/2 added rb 225x6 275x6 315x6 365x6 ds315x6ds 225x6ds(dropped bands) 225x6ds 135x6
banded incline db press 60x10/4
incline pro fly 25x10/3
ladder push ups x27 x19 x11
db lats 25x12 30x10 35x8 ds40x8ds 35x6ds 25x6
cable rear lats 20x25(10p) 20x20(10p) 20x15(10p) 20x10(10p)
slide the rack press 95x10 115x10/2
15 min step mill intervals 2-1

done for the day. great strong session today. i did have to push the pace a tad bit faster because i was stuck in the eye doc office for almost 2 hours. so that put a little kink in the sched for the day. either way i still got everything in and moved some good weight around. no peck issues today either so it was a good day. an awesome successful day in the books

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
1 cup oats

Tweettoday

back/cardio

hand bike warmup
one arm machine row 80x8 100x8 120x8 140x8 160x8 180x8
dead stop t bar row 45x8 70x8 90x8 135x8
wide grip stretch pull downs 85x10 100x10 120x10 140x10
horizontal shrugs 120x12/5
35 min incline tread mill

done for the day. well i forgot to do my activation exercises today like a moron. i still got a really good nasty pump going anyway. i still like to get the blood in there before firing up with those movements though. i just got a head of myself today. really good session today with no notable issues at all. i am actually pretty sore from the last 2 days surprisingly. i guess i wasnt completely filled back up like i thought i was. awesome day


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
1 cup oats

Tweettoday

legs

stationary bike warmup
one leg lying leg curls 20x10 30x8 40x8 50x8 60x8/3
frog squats on hack x15 50x15 90x15 180x15/2
occluded high and wide leg press 180x15 360x15 os 450x20/4 (30 sec between sets leaving wraps on)
adductor ss 190x12/4ss
abductor ss ss100x12/4
hs seated leg curls 50x15 75x15/3

done for the day. supposed to hit cardio today but instead we went in and reset the church back up for 2 hours and change. so moving about 1k chairs and tables i would say i got a pretty good amount of cardio in and i was wasted tired after. still got in and got a really good leg pump session in. no crazy heavy weights or anything like that but got a damn good painful pump going. so a good successful day in.

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
1 cup oats

Tweet
You know that's one of the great things about our sport, the different ways we measure success.
It might be hitting a PR, or getting more reps this week with the same weight from last week.
It could be getting a pump so sick that it hurts, etc...etc...

Tweettoday

chest/delts/tris/cardio

hand bike warmup
ng machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10
pec minor dips x12/4
decline db press 35x10 45x10 55x10 65x10
cable cross overs x15/4
band pull aparts x20/4
db 6 ways 10x10/3
35 min incline treadmill

done for the day. a little bit of pec pain today. got a little tight and pulled a smidge. nothing crazy or serious it just didnt like the extra stretch on the declines or the cross overs. other than that it felt pretty good and i was able to get a good pump and still finish the workout. i dont think there is a tear or any issues in there. i think it just tightens up when it gets stretched to much. all in all a good day with almost no issues haha.


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
1 cup oats

TweetDo you think the pec will eventually work itself out as long as you dont over stretch it? If you just work on lengthening it over time?


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Originally Posted by Pushtoday

Do you think the pec will eventually work itself out as long as you dont over stretch it? If you just work on lengthening it over time?


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yeah, i have tweaked it before in the past. it just takes forever for it to go back to feeling normal on certain movements. machine presses used to kill it the last time i jacked it up. then it got better. i just have to be easy and pay attention and not over do it again.

Tweet

Originally Posted by guns01

yeah, i have tweaked it before in the past. it just takes forever for it to go back to feeling normal on certain movements. machine presses used to kill it the last time i jacked it up. then it got better. i just have to be easy and pay attention and not over do it again.

Man brother sorry to hear about the pec. Good luck my man.

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TweetHope it heals fast! You are smart though and know how to work around these things

Tweettoday

back/bi

hand bike warmup
activation exercises 2 rounds
seal db row 35x10 45x10 55x10 65x10
dante rows 25x10 50x10 75x10 100x10
med ng pull downs 85x8 100x8 120x8 140x8 100x8
one arm cable rows 35x12 45x12/3
db shrugs 50x15 65x12 75x12 85x10 95x10
db curls 20x10 25x10 30x10

done for the day. nothing too crazy or fancy today. went in to push some blood around and get a good pump going. no issues at all and everything pumped up and felt really good. even with the crowd i actually made pretty good time. so all in all a good day in the books.


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
1 cup oats

Tweettoday

chest/delts

hand bike warmup
machine press 80x10 100x10 120x10 140x10 160x10 180x10 200x10 ds220x10ds 190x10ds 160x10
incline db press pause reps 55x10 60x10/3
hs decline press 35x12 50x12 75x12 100x12
peck deck fly 90x8 105x8/3
machine lats 20x15 30x15 35x15 40x15
band pull aparts x15/4

done for the day. crazy day all over the place yesterday so i had to miss which sucks because it is going to throw this whole weeks rotation out of whack. same thing this am. so i got cut short on time again but got a damn good session in today. not the strongest but damn sure got a great pump and workout in. so i will chalk it up as a success. damn doc appt tomorrow so the my morning is going to be dicked up again.

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
1 cup oats

TweetVery nice brother, I don’t see anything about a tender pec...so definitely a win!


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Tweettoday

back/cardio

activation exercises 3 rounds (used as warmup)
wide grip pull downs 70x8 85x8 100x8 120x8 140x8 160x8
dead stop db rows 45x10 55x10 70x10 85x10 (zero momentum and long contraction on these)
chest supp pro grip rows 120x10 135x10 150x10 165x10 180x10
rack pull/shrug 135x5(15) 185x5(15) 225x5(15) 275x5(15) every pull added 3 shrugs for each rep
stretchers 85x12/4
15 min step mill intervals 2-1

done for the day. nice session in today. no crazy heavy stuff on the lineup today, it was all mainly focused on contractions and zero momentum. great session though with a massive pump


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
1 cup oats

Tweet

Originally Posted by guns01

today

back/cardio

activation exercises 3 rounds (used as warmup)
wide grip pull downs 70x8 85x8 100x8 120x8 140x8 160x8
dead stop db rows 45x10 55x10 70x10 85x10 (zero momentum and long contraction on these)
chest supp pro grip rows 120x10 135x10 150x10 165x10 180x10
rack pull/shrug 135x5(15) 185x5(15) 225x5(15) 275x5(15) every pull added 3 shrugs for each rep
stretchers 85x12/4
15 min step mill intervals 2-1

done for the day. nice session in today. no crazy heavy stuff on the lineup today, it was all mainly focused on contractions and zero momentum. great session though with a massive pump


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
1 cup oats

Nice one brother.

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