Did you get to enjoy the food yesterday brother
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Did you get to enjoy the food yesterday brother
back/tris:
15 min step mil warm up
machine pullovers 90x30 105x25 120x20 135x20 150x15 165x15
seated low pulley rows 120x20 150x20 165x20 180x15
db rows on incline 40x20 50x20 70x20 90x15/2
wide grip pulldowns 120x20 135x20 150x20 165x15
v bar pulldowns 150x20 135x20 120x25 105x30
straight bar pressdowns 80x30 100x35 120x40 140x20 160x15
reverse pressdowns 100x20 120x20 140x20 150x15
one arm overhead db press 30x20 40x20 50x15 60x12
haha absolutely did. looked like this and i logged it:
meal 1
16oz top round
2 tbl spn coconut oil
1 tbl spn acv
meal 2
16oz top round
2 tbl spn coconut oil
meal 3
16oz shrimp (leaving room for turkey)
2 tbl spn coconut oil
meal 4
16oz white meat turkey breast
1 cup brocolli casserole
1 cup turkey stuffing
2 cups mashed potatoes
1 slice pecan pie
2 diner rolls
meal 5
16oz turkey
meal 6
100g whey shake
1 slice pecan pie
Damn! Leaving room for turkey!? That's some food intake right there bro!
nothing but 30 minutes cardio on step mil for 30 minutes this weekend
Guns, with keeping your body fat low throughout the year, are your mass gains slower in regards to an all out bulk? Quality gains take longer to see on the scale?
yep much slower on the scale but at the same time everyone swears that i am bigger and heavier than i actually am. so in the 280s i look to be over 300lbs or so that's what people tell me but to me i dont look any bigger or different. to be honest though i am using light cardio to enhance metabolism stay more heart healthy and help my endurance in training. not to much emphasis put on the fat loss cause that is just a by product for me anyway. i do feel a whole hell of a lot better though
i am also going to throw out there that my damn knees elbows and back are wrecked from the damn weather change. being blown up and all the crap done to my body doesnt pay off when it gets cold. lots of warming up but man i sure pay for it when i cool down.
quads only with new partner lol:
step mil warmup 15 mins
foam roller on it band area lower back upper middle back and front quads for 10 minutes. trying to loosen up the area from the weather
leg xtensions 45x50 60x40 75x30 105x25 120x20 135x20 150x20 180x15 (these are done with a 2-3 sec pause at the top followed by an extra 10-15 partials at the bottom when failure is met)
static holds on wall 1min/4sets
leg press 200x50 400x40 600x30 800x20
squats 135x25 225x20 315x15/2
sissy squats bwx20x15x15
done for the day and pretty wrecked. new partner hung pretty well. she is strong as a bull and i am breaking her in slowly so i dont knock her out all week with one leg workout
contemplating adding in anabolic's dc stretches into my program as well. what does everyone think?
Dante's DC stretches can be added to any program.
15 min step mil warmup
hs incline 45x30 90x20 135x15 190x15/2 ds 190x10 135x8 90x10 45x10
pec dec flyes 45x30 60x30 75x25 90x20
machine press ds 180x10ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10
dc stretches for 3 minutes
db incline curls 25x20 35x20 45x20 55x15 65x15
hs preachers ds 100x10ds 80x10ds 60x10ds 50x10ds 40x10ds 30x10
standing cable curls ds 150x10 120x10ds 100x10ds 80x10ds 60x10ds 50x10 did these for 2 rounds
dc stretching
hanging knee ups x12/5
cable crunches 50x15 60x15/3 50x15
done for the day
Guns I know you said you take your coconut oil with non carb meals, why is that? I was thinking of getting back on it, and usually take a cople teaspoons with my meals, especially over hot rice.
it is a super food. it adds a bunch of calories 1 2-it helps joints 3-skin 4-hair 5-aids digestion 6-good for your lipid profile and did i say it adds calories haha. i love the stuff man and if i miss a day or two and dont get mine in i can def tell a huge difference. like i said before i am a cheap bastard so i get mine from walmart. usually go with the lb organic for about 6 or 7 bucks.
delts/traps:
15 min step mil did something different today. last 10 minutes were done with me raising up on big toe for a pause with each step for calves. hurts like hell after about 2 mins for damn sure
bb shrugs 135x50 185x50/2 225x15 315x15/2
db lats 10x30 20x25 25x25 30x20
rear cable lats 50x20 60x20 70x20 80x20
sb upright rows 80x20 100x20 110x20 120x15
db rear lats 20x20 25x20 30x15/2
db front raise 15x25 25x20 30x20 35x20
machine press neutral grip ds 150x10ds 120x10ds 100x10ds 80x10ds 60x10 2d run 120x10ds 100x10ds 80x10ds 60x10ds 50x10
dc shoulder stretching 3mins
this weeks eating setup is supposed to be high carb but because of thanksgiving i opted to stay in the 3-400 range only:
meal 1:
12 whole eggs
2 cups grits
acv
meal 2
16oz top round steak
2 tbl spns coconut oil
meal 3 (post workout)
100g whey with 2cups almond milk
2 cups cream of rice
meal 4
16oz top round steak
2 tbl spns coconut oil
acv
meal 5
16oz top round steak
2tbl spns coconut oil
meal 6
16oz top round steak
2tbl spns coconut oil
acv
meal 7
100g whey in water.
Love the diet, may have to try coconut oil.
Do you ever give your digestive tract a break? just wondering with that much food if you ever take a day and eat light every so often.
stuff is like gold man. i dont bulk or diet without it ever. great for everything and adds a ton of good calories into the eating plan. dont warm it up and put it in shakes cause then you have to spoon it out and eat it anyway. just pull a cpl table spoons and eat it straight up. it is tasteless but the texture kind of sucks haha
i will take a weekend off about every 6wks and eat normal. after a show i also take off about 4-6wks and dont eat high protein at all just maintaince of about 2-250g a day and i stay away from heavy beef during that time frame. probiotics are a must year round and i use metamucil 3x a day for extra fiber. i dont log my greens but i try to get in a cpl servings of brocolli and aspargus every day. when i start dieting down i track everything tighter but for now it is mainly protein carbs and fat. contrary to popular belief sugar free metamucil doesnt make you crap like a mad man either once your body adjusts to it after 3 or 4 days.
hams/calves:
15 min step mil 10 minutes on first two toes for a hard painful contraction
leg xtensions 45x50 60x40 75x30
seated leg curls 105x30 120x20 135x20 150x20 165x20 180x15 195x15 205x15
stiff leg deads 135x20 185x20 225x20 275x15 315x15/2 did an extra 10reps each set in the hole for short contractions
lunges 40x40yards/3 sets
peak contractions on lying leg curls 50x20 60x20 70x20 80x20
standing calf raise 195x20 205x20 220x20 300x20 these are done with a 3sec contraction and a 5sec hold in the stretch
toe press 205x20 220x20 235x20 250x20 done in the same manner
dc stretching
did the stretching ab's way today and held it till i couldnt anymore lol. only 1 set this time and it is still just as freaking brutal
It is brutal, in a good, sadistic way!!
back/tris
15min step mil warmup
cable pullovers 60x30 80x25 100x20 120x20 100x20
one arm db rows 50x20 60x20 80x20 100x15 120x15
hs row 45x20/2 90x20/2 135x15/2
deads 135x20 225x20 315x10 405x5/5 30-45 secs rest between sets
cobras (high pulley used for crossovers set high elbow pulled into back for peak contraction) 50x20 60x20 80x20 100x15
dc stretching
vbar pressdown 80x30 100x30 120x30 140x20
overhead cable extensions 80x20 100x20 120x20 140x15 150x15
db skullies 40x20 50x15 60x12 50x12
machine dips 90x20 100x20 110x20 120x15
dc stretching
freaking nasty workout today with a sick sick pump
cardio only yesterday and today well cardio with a twist:
30 mins step mil
5 min warmup
10 min stepping up on toes for a hard contraction
12 min contracting the ham and glute each step
3 min normal stepping.
give it a try next time you do cardio cause it will wind you faster than running and hurts like a *****. honing in them hams and glutes going to look like a zebra and then some this upcoming season
quads:
15mins stepmil same twist as the weekend just shorter 5mins on calves and 5min on hams/glutes. gets me huffing and puffing.
5-10 min foam rolling my lower/mid back it band and quads
leg xtensions 45x50 60x40 75x30 90x20
adductor 100x20 120x20 140x20 150x15
abductor 100x20 120x20 140x20 150x20
squats 135.x20 225x20 315x12 405x10 315x10
leg press 200x50 400x40 600x30
leg xtnesion ss 120x15ss 135x15ss 150x15ss 165x15ss
wall sits 1min 1min 1min 1min
dc quad stretching
this wks chow lineup and it's high carb so i am kinda stoked but my guts arent haha:
meal 1
12 whole eggs
2 cups oats with banana
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
300g total weight sweet potato
meal 5
16oz top round
2 cups oats
1 cup broc
meal 6
16oz shrimp
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water
Whoo wee! That made me full just reading that lol! Starting to get my hunger up though, thanks for all the tips.
Solid Training, Damn thats some food!
chest/bis:
15min step mil calves and glutes as always now
db flat press 50x20 60x20 80x20 100x15 110x12
hs incline 55x20 90x15 115x12 135x10
bb bench press 225x12 245x10 275x8 sorry this isnt normal for me to double up on flat but my training partner wanted to do a few. she was motivated so i went with it
cable cross overs 50x20 70x20 80x20 90x20
standing bb curls 50x20 70x20 90x15 110x12
db hammers 25x20 35x20 45x15 55x12
seated cable curls 30x20 45x20 60x15/2
that was it for the day
traps/delts/light abs
15min step mil warmup calves/glutes
db shrugs 50x20 60x20 80x20 100x20 120x15/2
bent over db lats 10x25 15x25 20x20 25x20
seated db lats 15x20 20x20 25x20 30x15
db shoulder press 50x20 60x20 80x20 100x15
seated db front raise 20x20 25x20 30x15/2
cable crunches 40x20 50x20 60x15/2
done for the day
damn it boys. had a huge opportunity pop up for me and i am going to have to scale back onto my prep earlier than i had planned for the spring shows. nothing dramatic but i need to drop down to i would say 6-8% for this opportunity. so dont get freaked out if you see that i added a ton of additional cardio and maybe a little happy fat burners into my guinea pigs lineup. let's just say this kind of opportunity is of the sickest level and the way i look at it is that i will just be primed for a easier transition into competing this sprin
WOW,I cant believe I have never seen this.Damn man im sorry.I definitely want to follow this.
Very educated guy here boys and girls that all of us can learn from.
Those are some damn good lifts brother.You're a beast.