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Originally Posted by Pushtoday

Looks like a ridiculous session. How did you decide which exercises will be in each Giant Set?


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try to hit the areas that need the most focus early on and at the end as well. that and changing angles from run to run.

Tweetyesterday

cardio/abs/back

35min step mill am fasted

wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low rows ng 100x10 120x10 140x10 160x10 180x10 200x10 160x10 1-2-3-4 holds up to 10. so reverse the normal way
Giant Set Round 1
sup grip pull down 120x10gs
sup grip bent row 135x10gs
incline db seal row 40x10gs
low row 160x10gs
tbar row 75x10gs
deadstop bent row gs135x10
tbar row ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set Round 2
t bar row 175x10gs
dead stop bent row 135x10gs
low row 160x10gs
db seal row 40x10gs
sup grip bent tow 135x10gs
pull downs 120x10gs
incline sup grip pull down 50x10 10-9-8-7 down to 1
Giant Set Round 3
db pull overs 50x10gs
hs iso pull down forced stretch 70x10gs
pull down 120x10
incline sup grip pull down 50x10
incline pg pull down 50xx10
low row (fwd lean) 85x10
low row 160x10
Giant Set Round 4
hs iso row 135x10gs
db pullovers 60x10gs
pull downs 120x10gs
pull downs 3sec contract 85x10gs
ng pull downs 3sec contract 85x10gs
cable pull overs 65x10gs
low row 3sec contract 160x10

done for the day. great mix of heavy weight lots of intensity techniques and brutal pumps. moved some really good weight and felt really good endurance wise. lower back did get a tad bit fired up from arching like it always does but other than that no issues. great volume and excellent session.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetWell yeah, lower back got fired up....look at all that volume!! Holy Hell.
Did this session take longer than usual or about the same because of the giant sets and pace?


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Originally Posted by Pushtoday

Well yeah, lower back got fired up....look at all that volume!! Holy Hell.
Did this session take longer than usual or about the same because of the giant sets and pace?


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a little under an hour and a half. i think it was about 118 to be exact and that was with a partner. going to try to add in the banded rack pulls at the end as a solo movement next week to really destroy it haha

Tweetyesterday

cardio/abs/legs

35min step mill am fasted

ab wheel x10/4
leg extensions 90x20/2
Tri set warmup
leg extension 90x10ts
hacks ts 90x10
squats ts 135x10
Giant Set 1
leg extension 180x10gs 3sec hold
hack 180x10gs
squat 225x10gs
leg extension 180x10gs
squat 225x10
Ascending to descending set leg press
leg press 450x3as 540x3as 630x3as 720x3as 810x3ds 720x3ds 630x3ds 540x3ds 450x10
Giant Set 2
hack 270x10gs
squat 315x10gs
leg extension 135x10 3sec hold
leg press 450x10
leg press 270x10 super slow tut long painful reps
Heavy Hack drop
hacks 540x2ds 450x2ds 360x2ds 270x2ds 180x3(super slow nasty) 90x3(super slow nasty)
Giant Set 3
leg extensions 180x10gs
seated leg curls 120x10-9-8-7 each rep down 1 sec
standing ol leg curls gs 25x10
stiff leg dead gs 135x10
seated leg curls pump 120x10
standing ol leg curls 25x10

done for the day. pretty good strength wise today. a little bit stuff and tight going in but once warmed up, i had zero issues. was able to get surprisingly heavy with only enough time to move to the next movement for rest. so it was a serious kick in the nuts. the pump was brutal and legs were buckling at the end. all in all a great session.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetHow long will you keep with the giant sets? Is it programmed in, or just til you feel it’s time to change?


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Originally Posted by Pushtoday

How long will you keep with the giant sets? Is it programmed in, or just til you feel it’s time to change?


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programmed for another 2 weeks. then back to other crazy stuff

Tweettoday

cardio/chest

35min stepmill am fasted

incline db press 25x15 40x15 55x15 70x10 85x10 100x10 100x9 100x8
Giant set 1
decline db press 55x10gs
flat db fly 25x10gs
hs bench press forced neg 45x10gs
incline pro fly 30x10
Giant Set 2
incline db fly 30x10gs
hs bench press 90x10gs
flat db fly 25x10gs
decline db press 65x10gs (last 4 forced reps)
incline bb pause press 135x10
Giant Set 3
cable fly high 25x10gs
flat fly 25x10gs
incline bb press 135x10gs
decline db fly 25x10gs
flat db press 65x10gs (last 5 forced)
incline bb press 135x10
Giant Set 4
incline bb press (TUT super slow) 95x9gs
flat db fly 25x10gs
decline db pullover fly 15x10gs
incline bb press 135x10gs
cable fly high 25x10
incline bb press 115x10

done for the day. sway on the strength ability today. def had some serious petering off points for the duration of the giant sets. i would be rolling along nicely rep go up perfect and then the next would be a big ass no go. crazy it would go pretty much to absolute nothing. so i opted in for some forced reps to finish out some of my sets. the pump was insane today. so i dont think low glycogen is the issue going in but i may be emptying out the tank pretty quickly. was supposed to do a blood drain today per my new docs orders but the doc at the place he ref me to said no and ran a bunch of other tests on me instead. she said if it isnt a bone marrow issue then doing a drain would be pointless. her option to me was to not use test at all anymore and hope that my sleep apnea didnt keep them high as well. she talked to me like i was stupid haha. idk if i want my doc to tear her to pieces or just send me somewhere else. funny thing is when she showed me my bloods on the paper he had written on it that i needed it due to it being elevated from hrt and she didnt want me to see it. dumb ass i already went over everything with my doctor when we came up with the plan. i absolutely hate doctors. glad i found this new one but damn if he is going to have a hell of a time to take care of me with all the other morons running around.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetGuns, you are more knowledgeable from experience alone! These docs have nothing on you

Tweetyesterday

cardio/abs/back

35 min stepmill am fasted

standing cable crunch w/vac 55x15 70x15/3
wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10
low row 100x10 120x10 140x10 160x10 180x10 200x10 170x10-9-8-7 down to zero
Giant Set 1
sup grip pull downs 80x10gs
sup grip bent row 185x10gs
incline db seal row 50x10gs
low row 170x10gs
tbar row 100x10gs
dead stop bb row 185x10gs
tbar row ds 175x5ds 125x5ds 150x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 2
tbar row gs 200x10gs
dead stop bent row 185x10gs
low row 170x10gs
incline db seal row 50x10gs
sup grip bent row 185x10gs
close ng pulldowns 120x10gs
incline sup grip pull downs 80x10-9-8 down to 1 holds
Giant Set 3
db pullovers 60x10gs
hs iso pulldown forced stretch 90x10gs
close ng pull down 120x10gs
incline sup grip pull down 80x10gs
incline pro grip pull down 80x10gs
low row 70x10gs (leaning way forward to chest)
low row 170x10gs
Giant Set 4
hs iso row 180x10gs
db pullover 60x10gs
incline pro grip pull downs 80x10gs
wide grip pulldowns squeeze 100x10gs
ng pull downs 100x10gs
db pullover 60x10gs
low row 3sec contract 170x10

done for the day. feeling way way off today and not right. still got in a pretty good and pretty heavy session. pump and energy were really good. low back always takes a beating on the pullovers from arching the incline pulls do the samething. same spot right in the tail bone top of the butt checks spot. it needs to be worked on badly. so workout was great but heart was racing a little bit more than usual. got home had my post workout meal with my supps. had to hit the bathroom and just wasnt feeling right. heart was still racing and pounding with tightness in my chest. should back up and say that when the doc raised my np thyroid i have been feeling some tightness and pressure, so i pulled it out and it subsided a little bit but it didnt get all the way good. yesterday when i started feeling off and was sitting still in my chair my hear rate was in the 120s and i could feel it bad. so i drove my big happy ass to the er thinking great i may be having a heart attack or something bad. spent about 6 hours up in there(hopefully didnt get the rona) had chest x rays and ct scans with contrast tons of blood work ekgs. i am assuming the whole 9 yards. doc comes in and says all my cardiac enzymes ekg and stuff are good and i wasnt having a heart attack and from what she could tell i was good but needed to follow up with my doc and get a stress test done asap. so two bad doc visits in two days, so i am on a roll. idk, maybe i was freaking myself out a little bit because of the tightness which she said could be coming from the thyroid stuff but no clue on what is or was causing it. funny thing is they come in and where getting ready to load me up on morphine and i was like wtf is that for. she says for your pain. i said no not unless it is 100% necessary because it will take your whole crew to carry me out of here if you put me on that strong of a pain med. so a little rough day yesterday but right now i am healthy haha and yes i did get up and do fasted am cardio hard this am and i will be training today as well


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/shoulders

35min stepmill am fasted

db lats 10x10 15x10 20x10 25x10 30x10 35x10 40x10 45x10
sm shoulder press 50x10 100x10 120x10
hs shoulder press 90x10 115x10 135x10(couple forced)
Giant Set 1
bent over cable lat cross 15x10gs
stand cable lat cross 15x10gs
machine lats 60x10gs
hs shoulder press facing in 180x10gs
hs shoulder press normal 180x10gs
seat db lats ds 30x10ds 20x10ds 15x10gs
incline db rear lats ds 30x10ds 20x10ds 15x10gs
wide grip upright row 75x10gs
cg upright row 75x10gs
hs shoulder press ds 180x10ds 135x10ds 90x10
Giant Set Round 2
hs shoulder press 180x10gs
stand db rear lats 30x10gs
incline db lats 25x10gs
sup grip bb incline front raise 30x10gs
pro grip bb incline front raise 30x10gs
db front raise 20x10gs
db lat 20x10gs
hs shoulder press 180x10gs
cg upright row 75x10gs
wide grip upright row 75x10gs
incline rear lats ds 30x10ds 20x10ds 15x10gs
seat db lat ds 25x10ds 20x10ds 15x10gs
hs shoulder press facing in 140x10gs
hs shoulder press normal 140x10gs
machine lats forced negs 60x10

done for the day. buddy was late today so time line was super crunched. not that it really matters but the heavy work was moved a little faster than i would have liked so strength on that was down a bit. obviously the tempo on this stuff is back to back with only enough time to move to the next movement for rest. so it is pretty grueling to say the least on top of being super rushed. not bad on strength and the pump was brutal as usual. all in all a really good session with no issues at all. spoke with my primary care doc that handles my trt and keeping me healthy in these blast periods. he was happy with how all my labs looked and says i should be good to go. he pulled my thyroid np(which i had already stopped) and put me in for a stress test and cardiology just to check everything out to be safe. so we shall see how that goes. bloods were actually better now than they were a few months back.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetSo one good doc visit at least...


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Originally Posted by Pushtoday

So one good doc visit at least...


Sent from my iPhone using Tapatalk

yeah no kidding. def reassuring coming from him considering he knows what i do and the risks involved. he tells me that is his entire purpose is to keep me as healthy and safe as possible while i do what i do both on hrt and running hard as well. love the dude, he is awesome to have as a doc for sure

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Originally Posted by guns01

yeah no kidding. def reassuring coming from him considering he knows what i do and the risks involved. he tells me that is his entire purpose is to keep me as healthy and safe as possible while i do what i do both on hrt and running hard as well. love the dude, he is awesome to have as a doc for sure

That’s amazing. Be nice to find one for myself. I’m always concerned about the insurance companies knowing too much.


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Originally Posted by guns01

yeah no kidding. def reassuring coming from him considering he knows what i do and the risks involved. he tells me that is his entire purpose is to keep me as healthy and safe as possible while i do what i do both on hrt and running hard as well. love the dude, he is awesome to have as a doc for sure

Man, for sure. Fortunate to have that doc. Going to try and find someone like that around here if possible. Heard of a female doc who is 2 hours away but she is known for working with this stuff and might look into that. It would be worth the drive. I have to fly by the seat of my pants on everything. I try to get blood work every couple years but thats it.