Tweetyesterday

abs/legs

cable crunch 70x15 85x15/3
one leg hs seated leg curls 25x12 35x12 45x12 50x12/3
adductor ss 190x15ss 205x15ss 220x15ss 235x15ss
abductors ss 100x15 ss110x15 ss120x15 ss140x15
banded leg press (gb) 90x12 180x12 270x12 360x12 450x12
hack frog squats 90x20 180x20/3
ghr partials x14/4

done for the day. into a new training block this week and it is looking and feeling pretty nasty. a little slower pace today than what i like but still an excellent pump. lower back is still dinged up but no issues with it training today on any of the movements. strength was really good but i think i had a little lack of performance because legs were still a tad bit sore from saturday. got a graston session pre training today, so i am going to be a little beat up and dehydrated going in yay.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

TweetYeah! You're back, now I am motivated. Starting next week, we will all feel a better. Love the Captain Crunch

Tweetyesterday

abs/legs

dante 1 3/4 crunch 50x20 80x24
leg extensions 60x15 80x15 100x15 120x10x10p 140x10x10p 160x10x10p ds180x10x10pDs 150x10x10pDs 120x10x10p
hacks 90x10 180x10 270x10 360x10 cs450x8x6x5x4
Giant Set
hacks 230x12/3gs
leg press 400x12/3gs
leg press strong stance 400x12/3

done for the day. nice nasty hard session today. everything felt nice and smooth with a really good pump. the cluster set on hacks was def a serious gut check, maybe even more so than a medium weight high rep set. doesnt help that i am having some nasty allergy and upper resp issues going on. so my breathing is def not where it normally is. other than that pretty good. got lower back worked on again this week which is still getting much better. still iffy about fully loading it but the heavy hacks were not bad on it at all. so better is good.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat
monster a1 peppercorn burger
fries
slice of lemon cream cake

TweetThat’s a brutal looking session. And the giant set finisher looks like a session in itself.


Sent from my iPhone using Tapatalk

Tweet

Originally Posted by Pushtoday

That’s a brutal looking session. And the giant set finisher looks like a session in itself.


Sent from my iPhone using Tapatalk

felt like i was about to die man. it was def good stuff

TweetHow are them legs feelin this morning?

Tweet

Originally Posted by BABY1

How are them legs feelin this morning?

they are a tad bit tender and tired but i got most of the soreness out with cardio yesterday

Tweetsaturday

legs/abs

leg extensions 70x15 90x15 100x15 120x10x10p 140x10x10p 160x10x10p 180x10x10p ds200x10x10p/ds 150x10x10p/ds 120x10x10p
hacks 90x10 180x10 270x10 360x10 cs470x8x7x6x5
GIANT SETs
Hacks (low and close) 270x12/3gs
leg press (low and close) gs 400x12 490x12 580x12
leg press (strong) gs 400x12 490x12 580x12
elevated leg curls 60x12/4
machine leg raise 20x10 30x10/3

done for the day. super super strong day and felt really good even though my partners were on a time crunch and the pace was super quick. i must be slowly getting over the nasty resp crap i have going on in my chest because the pain and press was way better under the heavy weight this week. still slowly making gains in strength and putting weight back on slowly. feeling good and getting the work in.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat
medium order hot wings
fries and veges
monster cup cake

Tweettoday

abs/chest/cardio

vacuums ss 4sets 15sec ss
machine leg raise ss ss20x15 ss30x15/3
incline db press 25x20 40x20 70x10 85x10 100x10 110x10
incline machine press 225x6 240x6 255x6 270x6 285x6 295x6
one arm hs incline press 45x10 90x10 100x10 110x10
hs flat press 45x4 90x4 ds135x8ds 90x8ds 45x8
machine flys 90x15 105x15 120x15
20 min stepmill intervals 2-1

done for the day. solo session and even though i chatted a little to long when i got in, i still moved up in numbers. i was actually dragging ass a bit since i was out a little later than normal. well a fuck load later, so that drove me down a tad little bit. once i got going and talked myself out of not taking the day off haha it was on. strength and pumps were spot on. did tweak the bicep a tad little bit and now it's a little angry but other than that everything else is actually awesome. i do try to talk myself out of cardio pretty much every day but i am getting it done for my target sessions. still hate it though.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

Tweet"talk myself out of cardio"...lol.

Tweet

Originally Posted by BABY1

"talk myself out of cardio"...lol.

i try to every single day. it's a struggle to get my big ass up there and do it when i am not prepping. i know i need it for my healthy though

TweetChecking in on you , guns! Maybe you are doing some cardio?

Tweettoday

abs/chest/cardio

vacuum ss 15sec 4 rounds ss
machine leg raise ss ss20x15 ss30x15 ss40x15 ss50x15
incline db press 25x20 40x20 55x10 70x10 85x10 100x10 120x6 (lost a rep from last week)
incline machine press 225x6 240x6 255x6 270x6 285x6 310x6
one arm hs incline press 45x10 90x10 115x10 125x10
hs bench press 45x4 90x4 ds150x8ds 105x8ds 60x10 (gained a rep)
machine flys 90x15 105x15 120x15 135x15
20 min step mill intervals 2-1

done for the day. excellent session in the books today. other than dropping a rep off my heaviest db set from last week, everything else went up. great pump but elbows are just a tad bit beat up. they have been getting tender for a day after chest and a day after shoulders but i am pushing and it's not lasting, so that's a good thing. all in all an outstanding day in the books.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms

TweetSaturday

abs/legs

standing cable crunch 70x15 85x15/3
reverse hypers x10/4
lying leg curls 60x20 70x20 80x20 100x10x10p 110x10x10p 120x10x10p 140x10x10p
adductor ss 205x10ss 220x10/2ss
leg exten warmup ss 100x20 ss115x20 ss130x20
Tri Set
leg extensions ts 160x10x10p/ts 175x10x10p/ts 190x10x10p/ts 205x10x10p/ts
static hold wall sit ts 60sec ts
banded squats (dbl green band) x8 135x8 185x8 225x8
bulgarian split squats 25x8 45x8 65x8 ds85x8(10s)ds 65x8(10s)ds 45x8(10s)ds 25x10(10s)

done for the day. still trucking along and killing it day in and day out. other than being ran like a mad man i am still consistently making improvements in both reps and weight without compromising my form. everything is holding up really good also. today was a pretty good strong session with a good pump. did have alittle bit of gut issues going in and coming out both. back is feeling pretty good and everything was firing perfectly.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat meal
monster dbl cheese burger
fries
caramel apple cookies

Tweettoday

calves/back/cardio

leg press calf raise 295x10 315x10 335x10 355x10
one arm sup pull downs 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x24
neutral grip db seal row 40x10 50x10 60x10 65x10 70x10 45x18
wide grip pull downs 85x10 100x10 120x10 140x10 85x22
pro grip hs iso row 45x12 90x12 135x12 180x12 225x12 90x27
db shrugs 70x10 90x10 110x10 130x10
hypers x15/4
20 min step mill intervals 2-1

done for the day. stupid packed today so a much longer session than it should have been. seemed like every dork and weirdo in the city showed up today and i actually went in late. also had to swap out ssb good mornings for hypers because all the racks were taken. still a good strong session with a really good pump. didnt lose any strength today and still climbing with numbers with perfect form. other than being ill tempered it ended up being a really good session.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms