Tweetyesterday

calves/delts/cardio

seated calf raise 45x20 90x20 115x20 140x20
tibia raise 50x20/4
seated db press 25x15 40x15 55x12 65x12 75x12 80x10 40x31
db lats 20x15 25x15/3
machine press 100x6 120x6 140x6 160x6 180x6 210x6 225x6
reverse pec deck fly 75x15 90x15 105x15 95x15
20 min step mill intervals 2-1

done for the day. another good one in the books. nice and smooth with no issues at all. a tad bit of gut issues going in but they calmed down about 5 minutes in. dont have a clue what's aggervating my guts because nothing changed, other than the nasty snot drain. officially sick also haha, yay. so i did lose a little bit off my numbers today unfortunately. so i didnt push it to far. cardio is also a rough one breathing fire. firing up nyquil tonight hopefully i can get it knocked out quick.


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

Tweettoday

abs/back/cardio

vacuums ss 4 rounds 15sec ss
machine leg raise ss ss30x15 ss40x15 ss50x15 ss60x15
rope pullovers 30x10 35x10 42.5x10 50x10 57x5x10 65x10
pro grip db seal rows 40x10 45x10 50x10 55x10 60x10 65x10
wg pull downs 100x8 120x8 140x8 160x8 180x8
pro grip machine rows 135x12 150x12 165x12 180x12
20 min step mill steady state

done for the day. same theme pretty much as yesterday. a little difficult to breath with the fire but still got the work in. did loose a little strength again today but i of course was feeling run down a bit going in. so no pushing the envelope at all. move some weight break a good sweat and get a good pump and get out. going to be interesting with heavy legs tomorrow. nyquill is 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

Tweetweds

abs/hams

dante 3/4 crunch 60x25 80x31
seated leg curls ts 75x12 90x12 105x12 ts 120x12ts 135x12ts 150x12ts 165x12ts
adductor ts 205x15ts 220x15/3/ts
abductor ts ts120x15 130x12 140x12 150x12
elevated leg curls 80x12/4
band leg press (dbl green) 90x12 180x12 270x12 360x12 450x12 540x12
frog hacks 90x20 180x20/3

done for the day. excellent day in the books with absolutely no issues at all. not gaining a ton of strength jumps on the hams but the are moving along productively. strength is going up weekly but not as quick as i would like it to. also starting to get sick. it's either a nasty sinus infection or cold. so i am going into a fire breathing dragon stage.


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

TweetLooking great here! Hope you feel better soon

TweetNyQuil = Good leg day.


Sent from my iPhone using Tapatalk

Tweetsaturday

abs/legs

vacuum ss 4sets 15sec
standing rope crunch ss ss70x15 ss85x15/3
leg extensions 100x20 115x20 130x20 185x10x10p 195x10x10p 210x10x10p 225x10x10p 240x10x10p 255x10x10p 270x10x10p
hacks 90x8 180x8 270x8 360x8
banded leg press 90x8 180x8 270x8 360x8 450x8 540x8 630x8
leg press (as-ds) 90x4as 180x4as 270x4as 360x4as 450x4as 540x4as 630x4as 720x4as 810x4as 900x4as 990x4as ds 990x4ds 900x4ds 810x6ds 720x6ds 630x8ds 540x14ds 450x18ds 360x24ds 270x34ds 180x41ds 90x63

done for the day. not a ton on paper and feeling like dog crap but still got some solid work in. the ascending into a drop set is def a kick in the nuts. still not trying to over stress my recoverability to bad but not regress training wise either. joints actually feel surprisingly good. other than coughing a bit and getting a little dizzy from lack of o2 it was 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
Cheat Meal
4 shrimp scampis
4 nashville hot shrimp
1 shrimp alfredo
bowl egg nog ice cream

Tweettoday

abs/chest/cardio

vacuum ss 4set 15sec ss
incline sit ups ss x15/4
machine press 80x20 90x20 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x8
incline machine press 225x6 240x6 255x6 270x6 285x6 310x6
hs bench 45x4 90x4 ds135x8ds 90x8ds 45x15
machine fly 90x15 105x15/3
20 min stepmill intervals 2-1

done for the day. not feeling as bad today but still hacking quite a bit. so i pulled back and went a tad easier than i wanted. did hit heavier on a couple movements but no where near as strong by feel over the last couple of weeks. i did switch out the db presses with machine press because it was slammed and i wasnt about to wait today. all in all happy with the session considering the nasty issues i have going on. nyquill is still in effect haha


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

TweetGlad to hear you are getting better. That meal 6 is going to be my breakfast . Keep pushin on

TweetSorry you were battling with that, but glad you are coming back. Am I one of the few that can't handle nyquil? Literally trip on that stuff haha.

Keep killing it!

TweetGuns! Where is my bacon dog buddy? Hope you are doing good?

Tweetstill trucking along. just finished up wrestling season so i should be back up full tilt on here this week

Tweettoday

abs/chest/cardio

reverse hypers x10/4
rumble roller work
ab wheel roll outs x10/3 cobra stretch x3
decline db press 30x8 45x8 55x8 65x8 75x8 85x8 90x8
hs bench press 45x4 90x4 ds145x9ds 100x11ds 55x14
neutral grip machine press 80x12 100x12 120x12 140x12 ds160x12ds 130x8ds 100x8ds 70x8
machine flys 105x12 120x12 135x12
20 min stepmill intervals 2-1

done for the day. little lacking on sleep last night since i am still catching up from christmas so i figured i would be done in numbers today. not the case at all even being sick for a while numbers are still climbing. feeling really good and strong but endurance is alittle bit down. not bad but i am fatiguing out a little faster than normal. def feeling the sickness and lack of normal sleep patterns even though my normal isnt that normal. not being able to use the cpap because of the congestion really sucks. still though got a really solid session in and a solid hard cardio session in as well.


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

reverse hypers x10 50x10 75x10 100x10
ab wheel rollouts x10/3
rumble roller work
lying leg curls ss 45x15ss 70x15ss 90x15ss 115x15ss 135x15ss 160x15ss
leg extensions ss ss100x15 ss120x15 ss140x15 ss160x15 ss180x15 ss200x15
leg press 90x4 180x4 270x4 360x4 450x4 540x8 630x8 720x8 810x8 mr450x4/6 (done on elitefts leg press, heavy ass hell)
belt squats 90x10 180x10 270x10 360x10 450x10 (had to cut short due to gym closing)

done for the day. really solid work in today. still having some hip/low back issues but they are not to bad at all now. fighting a nasty cold as well for a while now. so i am doing a ton of rehab work to fix the issues including the ab wheel roll outs. then to top that off post workout my knee starting giving me issues haha. felt great during training but sat down to diner and it started letting me know real quick it wasnt happy at all. might have pushed the weights up a little to quick. that elitefts leg press i just list the weight added and if i am not mistaken the platform alone is 300lbs. so it is stupid heavy for sure. all in all a great session. i have been killing the gym making improvements from week to week. with wrestling tournies and the wife working 60 hour weeks i have been slam housed. should be good to go now though and i havent missed a meal or a session at all.


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
fat ruben
fries
pecan pie with some ice cream

TweetEven though I knew you were still hammering away, it’s good to see you brother.


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Tweet

Originally Posted by Pushtoday

Even though I knew you were still hammering away, it’s good to see you brother.


Sent from my iPhone using Tapatalk

i swear i felt like they were running me into the ground haha. i am retired so i am not used to running around like a mad man on top of training and eating. i have sat in bleachers for 6-8 hours a couple times now. that damn near crippled me. i am to old for no back support and sitting on my ass for long extended periods. i am super glad the seasons are all over for now