Tweetyesterday

cardio/back/walk

40 mins stepmill lss

mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
mag ng low rows 100x10 140x10 180x10 200x10 220x10 240x10 260x10 180x10-9-8 down to 1
med sup grip low rows 160x10 180x10 200x10 220x10

Giant Set 1
close sup grip pull down 120x10gs
sup grip bent row 135x10gs
incline db seal row 45x10gs
close ng low row 180x10gs
t bar row 150x10gs
dead stop bent row 135x10

Giant Set 2
t bar row ds 200x10ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10 gs
dead stop bent rows 135x10gs
close ng low rows 180x10gs
incline db seal row 45x10gs
sup grip bent row 135x10gs
wide grip pull downs 120x10gs
incline sup grip pull downs 65x10-9-8 down to 1

done for the day. laying off of abs for a few more days maybe a week. still strained and dont want to actually mess it up more or even create a hernia or make it worse if that's what it is. pretty strong day and a damn good pump. felt pretty damn good but got cut short. actually went in to train with my buddy and we were pushing but they delivered some of his new equipment during the second giant set. so i had to help unload and get it into the gym. so tech still doing work just not with what i was supposed to do. got a little bit of a cold bug going on also, which is a huge pain in my ass. all in all though a good session.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/chest/walk

40 min stepmill lss

flat db fly 21s 15x10 20x10 25x10 30x10 35x10 40x10

Tri Set
incline bb press 135x10ts
flat db fly tut 35x10ts
hs flat press forced neg 45x10ts

Super Set 1
incline bb press tut 185x8ss
incline bb press power ss185x10

Super Set 2
incline bb press heavy 225x10ss
incline bb press tut ds 185x6ds 135x10(power)

Super Set 3
flat db fly tut 35x10ss
hs bench forced neg 185x10

Giant Set 1
decline db pullover fly 20x10gs
db flat fly 35x10gs
hs bench press tut 90x3ds 70x6
incline bb press 3sec pause 135x10gs
machine fly 90x6gs
hs incline 70x7gs
hs bench press 70x10gs
decline db press ds 65x8ds 45x11

Giant Set 2
kneeling cable cross 30x10gs
incline pin press dead stop 225x10gs
decline pullover fly 20x10gs
hs incline tut 90x6ds 70x5ds 45x12pump
decline fly 35x10gs
incline pin press 225x6+4 forced
flat fly 35x10 press x8
cable cross 20x10

done for the day. the nasty chest cold shit i have going on is kicking my ass cardio wise. cardio sucks but it is making it much worse but on a positive note it really isnt affecting my training weight wise. got a pretty good session in with no issues at all. elbows were good and no shoulder issues at all. actually moved some pretty good weight around as well considering the programming. i am pretty sure i actually added a couple of reps here and there before failing. got one hell of a nasty pump going as well. so i would call it a successful day.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/delts/walk

45min stepmill lss

hs shoulder press 90x10 135x10 180x10 225x10 270x10 315x10 360x5+5forced

Giant Set 1
machine lats 60x10-9-8 down to 1 then x10 pumping
bent db rear lats ds 30x10ds 25x10ds 20x10ds gs
seated overhead db lats 20x10gs/ss
db arnold press 20x12fail gs
seated db 2 ways fwd ss 20x10ss/gs
seated db 2 ways bk ss 20x10
shoulder press tut 90x10

Giant Set 2
shoulder press tut 90x10gs
upright rows wide 65x10gs
shoulder pin press 95x10gs (collar bone level)
high incline db lats ds 30x10ds 25x10ds/gs
mid incline db lats ds 25x10ds 20x10ds
incline rear db lats ds 25x10ds 20x10gs
standing db lats ds 25x10ds 20x10ds 15x10

Finishers
db lats ss 25x10ss 20x10ss 15x10ss
reverse peck deck ss ss120x10 ss100x10 ss80x10
reverse peck deck 5sec contract 90x10
close upright rows ds 80x10ds 60x10ds 40x10ds 20x10

done for the day. strong solid nasty shoulder session. horrific pump and the burn was brutal. moved some really good weight and again joints held up really really well. not losing any reps surprisingly and the tempo is excellent. it absolutely kills my training partner with my pace because i dont let him breath. i am literally setting everything up on the next round while he is doing the last one. so most of the time i pick the weight and we go with it. great to have him to push me and vice versa. i have a nasty sinus infection kicking now that is pretty hindering but once everything is warmed up and have a sweat going breathing isnt that bad but once cool it is horrible. couple changes yesterday. cardio moved up by 5 and pulled out one avocado out of the lineup. getting nastier by the day though and still barely suffering.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/legs/walk

45min stepmill lss

Giant Set 1 (warmup first 4 rounds)
lying leg curls 40x10gs 50x10gs 60x10gs 70x10gs 80x10gs 90x10gs 100x10gs (3sec contract)
abductors gs 80x10gs 90x10gs 100x10gs 110x10gs 120x10gs 130x10gs 140x10gs (3sec contract)
adductors gs 100x10gs 120x10gs 140x10gs 160x10gs 180x10gs 190x10/2gs (3sec contract)
machine leg press tut gs 150x10gs 170x10gs 190x10gs 210x10gs 230x10gs 250x10gs 270x10gs (tut)
leg extensions gs 100x10gs 115x10gs 130x10gs 145x10gs 160x10gs 175x10gs 190x10gs (3sec contract)

Drop Set Round (not back to back)
lying leg curls ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10
abductors ds 140x10ds 130x10ds 120x10ds 110x10ds 100x10ds 90x10ds 80x10
adductors ds 190x10ds 180x10ds 170x10ds 160x10ds 150x10ds 140x10ds 130x10ds 120x10
machine leg press ds 270x10ds 250x10ds 230x10ds 210x10ds 190x10ds 170x10ds 150x10

Giant Set 2
reverse hacks 90x10gs 180x10gs 270x10gs
vertical leg press gs 90x10gs 180x10gs 270x10gs
sissy squats gs x10/3gs
hacks gs 90x10gs 180x10gs 270x10gs
leg press(not my normal machine) tut 90x10gs 180x10gs 270x10

box squats(para depth) 135x10 185x10 225x10 275x10 315x10 (3sec negs pause and explode, working type 2 fiber and loading spine and hips)

done for the day. sick as shit and breathing fire from this stupid ass sinus infection. no rest or breaks while prepping, so just have to grit it down and give it all. partner had to work on his house so he was a no go as well, so this one was kind of on the fly based off of movements that i needed to hit. strength was pretty good but it could have been better. i was failing on some things a little earlier than usual so the second round of giant sets had to be cut short since i had no back up. everything did feel pretty good muscle and joint wise though and i got one hell of a nasty pump. a little bit of shaky legs but not bambie today. still pretty successful all things considered.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetSunday

back

mag wide grip pulldowns 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 (cant get passed 240 with good form)
mag ng low rows 140x10 180x10 200x10 220x10 240x10 260x10 200x10-9-8-down to 1
med sup grip low rows 160x10 180x10 200x10 220x10

Giant Set 1
med sup grip pull down(3sec contract) 120x10gs
sup grip bent row 135x10gs
incline db seal row 45x10gs
ng low row 180x10gs
t bar row 150x10gs
dead stop bent rows 135x10

Giant Set 2
t bar row drop set 200x10ds 150x10ds 100x10ds 75x10ds 50x10ds 25x10 (pulled to many to quick)
dead stop bent row 135x10gs
ng low row 180x10gs
incline db seal row 45x10gs
sup grip bent row 135x10gs
mag wide grip pull down 140x10gs
incline sup grip pull downs 65x10-9-8-down to 1

Giant Set 3
db pullovers 60x10gs
hs iso pull down forced stretch 90x10gs
med ng pull down 140x10gs
incline sup grip pull down 65x10gs
inclien pg pull down 65x10gs
wide mag pull down 120x10gs(pump)
ng low row(lean fwd) 70x10gs
ng low row (heavy) 200x10

Giant Set 4
wide ng hs iso row 135x10gs
db pull overs 60x10gs
wide mag pull downs 140x10gs
med ng pull downs 100x10gs
ng pull down 120x10gs
cable pull overs 50x10gs
ng low row (3sec contract) 180x10

done for the day. funky week training setup rolling into this week. i have blood work on monday and since i am in prep i cant take days off from everything to clear out and get solid numbers. so to try to get a little break, i did back on sunday and will only do cardio work on monday. got a pretty damn good session in and the gym was empty. so not pressed for time and got a hell of a great pump going. everything felt great and went smoothly. saturady was also a cardio only day. have to note that i looked spot on for my saturday update. i am actually well ahead of sched but wont take the foot of the gas. crazy thing is i havent even started putting in any of the harsh nasty compounds just yet. so i was bone peeled last year and on track to top that off right now. feeling good and hoping maybe to be able to cruise into these shows.



meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/delts/cardio/walk

Tri Set 1
cable cross rear lat ts 10x10ts 15x10ts 20x10ts 25x10/3ts
cable cross lats ts 10x10ts 15x10ts 20x10ts 25x10/3ts
machine press ts ts100x10 ts120x10 ts140x10 ts160x10 ts180x10 ts190x10

Tri Set 2
bent db lat ds/ts 30x10ds 25x10ds 20x10ds 15x10ts
machine lats ts 30x10
hs shoulder press ts ts75x10

Tri Set 3
hs shoulder press ts 100x10ts
machine lats ts 30x10ts
bent db rear lats ts 30x10

20 min stepmill lss

done for the day. another pretty strong and good pump day but not happy with either volume or angles at all. my training partner sucks ass and has missed 2 days in a row which screws my programming big time. still got another strong day in just not the amount of movements i wanted to. pump was painful as all hell though. had an additional cardio session added in today that we will do on 3 training days post training for now. pushing the conditioning envelope a little bit. good stuff nonetheless.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetTuesday

cardio/chest/walk

45min stepmill lss

cable cross (tut w/stretch) 13x10 20x10 25x10 30x10 35x10 40x10 45x10
machine incline press 150x10 180x10 210x10 225x10 240x10 255x10 ds255x10ds 210x8ds 180x8ds 150x8ds 135x10
ng machine press 100x8 120x8 140x8 160x8 180x8 ds200x8ds 170x8ds 140x8 110x8ds 90x10
peck deck fly (tut) 75x8 75x7 75x6 75x4 105x10(pump)
hs flat press(power into slow neg) 45x8 70x8 90x8 115x8 135x8
hs decline 45x41 (pump)
hs iso wide chest 45x37 (pump)

done for the day. happy with strength and pump def not happy with the day. military members had the day off so the gym was beyond slammed. so i wasnt able to touch a single free weight nor even hit a super set or any good intensity tech at all. huge pain in the ass and i even went in during off hours but didnt matter. joints felt really good though and still able to get an ok session in considering it wasnt what i had programmed. i will call it semi successful. had bloods drawn this am so test is back in today.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/legs/cardio

45min stepmill lss

seated leg curls(3sec cont) 90x20 105x20 120x10 135x10 150x10 165x10 ds180x10ds 165x10ds 150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
leg extensions (3sec cont) 85x20 100x20 115x20 135x10 150x10 165x10 180x10 195x10 ds205x10ds 190x10ds 175x10ds 160x10ds 145x10ds 130x10ds 115x10ds 100x10ds 85x10
abductors ss 80x20 90x20 100x20 110x20 120x20/2
adductors ss 100x20 120x20 140x20 160x20 180x20 190x20

Giant Set 1
reverse hack 90x10gs
vertical leg press 180x10gs
sissy squat x10gs
hacks 90x10gs
sissy squat x10gs
leg press 90x10gs
goblet squat 80x10

Giant Set 2
reverse hack 180x10gs
sissy squat x10gs
vertical leg press 270x10gs
sissy squat x10gs
hacks 180x10gs
leg press 270x10gs
goblet squat 90x10

Giant Set 3
reverse hacks 270x10gs
vertical leg press 360x10gs
sissy squats x10gs
hacks 270x10gs
sissy squat x8gs Failed
leg press 360x10gs
goblet squat 100x10

leg press 600x30 690x20 780x15
20 min stepmill lss

done for the day. not a bad session at all but not exactly laid out how i had it programmed. lots of machines in my normal facility are down to be have the pads redone. so i had to opt for the lineup that i came up with on the fly. moved some pretty good weight around and got one hell of a nasty pump going. kept the tempo up really high which surprised the hell out of me. my recovery between rounds is nasty. i wanted to finish up with some good low box squats but every single squat rack was taken and after waiting for about 10 mins and cooling all the way down, i called it a day and hit the stairs. the added cardio wont normally be done on leg day but i had to finish the week up with my 3 extra sessions. good stuff for sure even with the hiccups in the way.



meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetSunday

back/walk

wide mag pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
med mag ng low row 140x10 180x10 200x10 220x10 240x10 260x10 180x10-9-8 down to 1
close sup grip low row 160x10 180x10 200x10 220x10

Giant Set 1
close sup grip pull down (3sec contract) 140x10gs
sup grip bent row 135x10gs
incline db seal row 45x10gs
close ng low row 180x10gs
t bar row 150x10gs
dead stop bent row 135x10

Giant Set 2
tbar row ds 200x10ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
dead stop bent row 135x10gs
low row 180x10gs
incline db seal row 40x10gs
sup grip bent row 135x10gs
med mag pg pull downs 140x10gs
incline sup grip pull downs 65x10-9-8 down to 1

Giant Set 3
db pull overs 60x10gs
hs iso pull downs forced stretch 115x10gs
wide grip pull downs 140x10gs
incline sup grip pull downs 65x10
incline pro grip pull downs 65x10gs
med ng pull downs 120x10gs
low row lean fwd 70x10gs
low row 200x10

done for the day. got a doc appt sched out of town for monday so training shifted back one day. only thing i will do on monday will be am fasted cardio and then on the road. not the best session i have had and i felt a little bit off going in. still moved some pretty good weight around and got a really good pump. so it was a successful day just felt a tad bit off. the mrs trained with me today so i got to break her off haha.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/chest/cardio

45min stepmill lss

cable cross over tut 15x10 20x10 25x10 30x10 35x10 40x10 45x10
machine incline press 180x8 210x8 225x8 240x8 255x8 260x8/4
incline db pro fly 20x10 25x10 30x10 35x10 40x10 45x10

Giant Set 1
hs iso wide chest 45x10gs
hs decline press 45x10gs
ng machine press 100x10gs
machine incline press 180x10gs
machine press 90x10

Giant Set 2
hs iso wide chest 70x10gs
hs decline press 70x10gs
machine incline press 150x10gs
ng machine press 100x10gs
machine press 90x10

Giant Set 3
hs decline press 90x10gs
hs iso wide chest 90x10gs
incline machine press 150x10gs
machine press 90x10gs
ng machine press 100x10gs
hs bench press 45x10

20 min stepmill lss

done for the day. felt good and super strong today, much stronger than last couple of weeks. now i dont feel really good and i am dragging ass but the weight and pumps are really good. it is damn hard to get going and the cardio is kicking my ass and draining me severely. hunger is kicking in pretty good also. go into meals starving and still hungry after. so probably from this week forward it will be pure grind and will power. so in a nutshell the struggle has begun. not complaining and i know the process and my body and we are getting into the nasty spot. idk if i noted yesterday but had doc appt monday and all my labs are good to go and bp is perfect. my hrt dose was also increased to 300 per week. all in all a good week kicking so far.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/legs/cardio/walk

45min stepmill lss

hs seated leg curls 25x20 45x20 70x10 90x10/4 45x31
abductors ss 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss
adductors ss 85x10 100x10 115x10 130x10 145x10
leg extensions 85x20 100x20 115x20 130x10 145x10 160x10 175x10 190x10 205x10 220x10 115x37
reverse hacks 90x8 180x8 270x8 360x8 450x8 ds350x5ds 270x5ds 180x5ds 90x15
Giant Set 1
leg press 200x10gs
sissy squat x10gs
vertical leg press 180x10gs
sissy squats x10

Giant Set 2
sissy squat x10gs
vertical leg press 270x10gs
leg press 300x10gs
sissy squats x10

Giant Set 3
vertical leg press 360x10gs
sissy squats x10gs
leg press 400x10gs
sissy squats x10

leg press 600x30 690x20 780x15
low box squats 135x10 185x10 225x10 275x10

20 min stepmill lss

done for the day. another grinder and packed. was supposed to train with my training partner but he fucked me so not only did i have to go to the crowded gym but i was also late and running behind getting in. if i would have left on time i could have nailed everything in the lineup like i planned to. ended up going heavier and hitting back off sets for intensity and then rolling into a leg press focused giant set rounds. lower back is a tad bit beat up so i had to shut the reverse hack and box squats off a little early just for protection and caution. still got a pretty damn good session in overall and happy with the day and weeks progress.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetWeds

cardio/delts/cardio/walk

45min stepmill lss

machine shoulder press 100x10 120x10 140x10 160x10 180x10 190x8/4
reverse pec deck fly 45x20 60x15 75x15 90x10 105x10 120x10
db lats 15x10 20x10 25x10 30x10 35x10 40x10 45x10
sm shoulder press as 25x5as 50x5as 75x5as 100x5as 125x5as 150x5
sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8tut
machine lats 40x10 50x10 60x10 70x10 80x10 90x10

20 min stepmill lss

done for the day. super hard grind again today. i am not mentally tracking on how this is working. strength is still holding solid and even went up a little on chest and isnt failing off but man i feel like crap. slow moving dragging absolute ass but not fading at all. i was going to do some tri sets and giant sets but the gym was packed full of teenagers since school is out and i wasnt about to lose my temper. so i just trucked along with a little faster pace for intensity. looking better day by day and on track for sure but damn if it isnt hitting me fast this go round and i am not even pushing hard. i need to note that i still have a cheat meal in on my diet on sat or sunday and have had it in for the duration of my prep. also forget to put my insulin sensitivity walk in before my last meal on some of my logs. it usually ends up being about a mile and a half sometimes a little more. last labs even with high dose gh my fasted glucose dropped almost 20 points.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/back/cardio/walk

45 min stepmill lss

oa sup grip pulldowns 42.5x10 50x10 60x10 70x10 80x8 90x8 42.5x10(5sec contract) pr on these today
meadows rows 25x10 50x10 75x10 100x10 125x10
close ng low row 140x10 180x10 200x10 220x10 240x10 260x10 160x10-9-8-7

Giant Set 1
sup grip pull downs(3sec contract) 140x10gs
hs iso row ng 135x10gs
t bar row 90x10gs
hs shrugs 90x10gs
machine pull overs 135x10gs
pro grip machine rows 150x10gs
trac machine ng pull downs 100x10gs
trac machine pg pull downs 100x10

hs dante stretch pull downs 45x8 70x8 95x8 105x8
20 min stepmill lss

done for the day. not exactly what i had programmed in but still got a pretty good session in. i am seriously blown away at how my strength is still holding and improving. i hit a pr on the one arm sup pulldowns and i havent done them in a while. the reps were not sloppy or loose either. hell that was better than what i have hit in previous off seasons. strength did waiver a little bit into grinders on the low rows but i didnt do it second today either. hell of a good pump and everything felt pretty damn good. still dragging ass a bit but cant shake a stick at how well everything is going. hell of a good day though.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/chest/cardio/walk

45min stepmill lss

cable crossovers(tut) 15x10 20x10 25x10 30x10 35x10 40x10 45x10 50x10
flat db fly ss (tut) 25x10ss 30x10ss 35x10ss 40x10ss 45x10ss
hs flat press ss 45x10 ss70x10 ss90x10 ss115x10/2
hs flat press ds 135x10ds 90x12ds 45x21
machine incline press 205x8 225x8 240x8 255x8 255x7 255x6
incline db pro fly ss 20x10ss 25x10ss 30x10ss 35x10ss
ng machine press ss 100x10 ss120x10 ss140x10 ss160x10
machine fly tut 60x10 60x8 60x7 60x6

Giant Set
hs incline press 45x20
hs iso wide chest 45x20
hs decline 45x20
ng machine press 80x10
machine incline press 135x10

20 min stepmill lss

done for the day. strong solid day but did drop a few reps off. alittle busier than usual at the time that i went in so i wasnt able to do the round of giant sets i wanted to get in. still hit a lot of good angles and volume though. got one hell of a great pump going and joints felt really good. starting off with the tut cable cross to warmup and load the chest up with blood has been a great addition even though i have the movement. it seems to prime heavy presses really well and everything feels and fires much smoother. did get a plus up of carbs added in today to see how i fill out over night. good day in the books but the next 2-3 days are the backside of the week that are super rough grinders.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 kodiak power waffles
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/delts/cardio/walk

45min stepmill lss

bent over cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 20x10/2ss
cable cross lats ss ss10x10 ss15x10 ss20x10 ss25x10 ss20x10/2
machine press 100x8 120x8 140x8 160x8 180x8 190x8/3
reveres pec deck fly 30x15 45x15 60x15 75x15 90x15 105x10 120x10
db 2 ways fwd ss 10x10ss 15x10/3ss
db 2 ways reverse ss 10x10 ss15x10/3
incline dante rear delt row 60x10 80x10 90x10/3
hs shoulder press as 25x5as 50x5as 75x5as 100x5
hs shoulder press ds 100x5ds 75x10ds 50x15ds 25x20 (much lighter than i was thinking)

20min stepmill lss

done for the day. dragging ass as the theme of mid week till the end of the week for me. had the plus up of carbs yesterday and it worked really well for the pumps but not so much for energy and damn drive. i am grinding that shit out as hard and as fast as i can and it is all pure will. now with that said about energy and drive my strength is still solid as are my joints. pumps after two sets in were brutal painful so insulin sensitivity is outstanding. last bloods showed it was solid but i feel like it has gotten even better. pretty damn good session considering it was a grinder though. new supplement plus ups and additions as well as a little diet change.

supps
150 test c eod
150 test p eod
125 tren a eod
150 mast p eod
50mg win ed
25mcg t3 50mcg eod
30 mg np thyroid
6iu gh


meal 1
2 whole eggs
4oz sirloin
3/4 cup jasmine rice
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms