Tweetyesterday

cardio/back/abs/cardio

45min stepmill lss level 9(fast)

one arm supp pulldowns 35x15 42.5x15 50x10/4
chest support row pg 135x10/4
one arm machine row ng 160x10/4
mid back cable cross 4sets 10
arsenal strength ng pulldowns 45x10/4
hypers x10/4
machine crunches 40x15/4
45min stepmill lss level 9(post)

done for the day. we are in the home stretch now and getting good. feeling like death warmed over and starving like marvin. so def on point with how everything should be rolling at this point. starting to pull back on the training a bit but actually felt pretty damn good today for some reason. so i pushed it a little bit on tempo and strength both. i did leave quite a few reps in the tank just to be safe but def went hard. cardio is still a mind game and kick in the nuts day in and day out. crazy to go from crushing level 13 pretty easy down to level 9 and being destroyed and not from cardio conditioning but from body just being beat all to hell. should be able to pull back a day or so then push then pull back as i load into the show. i am ready right now so it should be as much of a breeze as is possible. sleep is absolute garbage right now and has been for a week or so. other than that everything is running pretty good.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/chest/delt/tris/abs/cardio

45min stepmill lss level 9(fast)

cable cross 6sets 15 reps
reverse peck deck fly 4 sets 12 reps
db lats 4 sets 12 reps
hs incline press 45x10/4
v bar press downs 6sets 12 reps
machine crunches 40x15/4
40 min treadmill walk to hit steps for the day. no actual second cardio today

done for the day. as noted yesterday pulling back on training and it is good since i am still dealing with the shoulder issue. sucks not being able to press and hit it at least semi hard even while pulling back. pretty good pace today again and dont feel to awful bad during training. afterwards and the remainder of the day is a whole other story haha. doing a refeed today and then a final push. i hate the damn refeeds so freaking bad because they crank my appetite up so high for the days following it is insane. seems like i can push the low carb stuff for a while and my body and appetite adapts and i get used to it. then toss in a free meal or a refeed and it's like putting gas on a fire. anyway added in an additional 400 carbs for the day and dropped the second cardio. getting close and i am ready to go. had a pro buddy of mine take a peek and he says i am ready to go. so we shall see.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g rice
bag rice cakes
2 slices ez bread
2 cups spinach
meal 2
8oz cod
100g jasmine rice
2 slices ez bread
1 rice krispy treat
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
1 rice krispy treat
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
2 slices ez bread
meal 5
2 cups egg whites
100g jasmine rice
2 slices ez bread
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/legs/cardio

45min stepmill lss level 9(fast)

seated leg curls 6 sets 10 reps
leg extensions 6 sets 10 reps
adductors 4 sets 10 reps
machine leg press 4 sets 10 reps
leg press 4 sets 10 reps
45min stepmill lss level 9(post)

done for the day. as noted earlier after the refeed, i am damn hungry. pretty much my stomach is eating all my surrounding organs haha. pretty easy solid not so crazy last leg session before the big day. trying to just squeeze and get some blood in there and get out. funny everything feels heavy but i still feel strong and they fill up super quick. i had to pay very close attention and pull it back because it felt so light and i know better. my knees are dry and tender, well hell pretty much everything is right now and i am primed to tear something or pop something loose. so i am just auto piloting in for the finish. probably start pulling back cardio this weekend as i add food back in slowly to fill back out and in. not a bad session and another note of sleep is absolutely freaking garbage still. going to add in a sleep vape pen at night of the next few days to help out.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
1 cup green vege
meal 3(pre)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/arms/abs (high carb day)

45min stepmill lss level 9(fast)

v bar press downs 6 sets 15 reps
rope curls 6 sets 15 reps
arsenal strength mod tri dip 4 sets 12 reps
machine curls 4 sets 10 reps
machine tricep extensions 4 sets 10 reps
bb 21s 4 sets
machine crunches 30x15/4

done for the day. nice easy peasy day today trying to get inflammation down and recover a bit going into the final days. being very very easy. got a really good pump going and had no issues at all today. aa big tmi but i didnt take a dump at all today and i am pretty sure my body is holding or burning through everything i am putting in. got a 500g carb plus up today, so hopefully that pushes things along and doesnt continue the back up. slowly will begin the drying out process over the weekend and begin to pull things back even more. up dosing on win and halo as well today. looking and feeling pretty good right now. sleep is also still shit so i need to note that as well as not napping at all this past week and if i did doze it was literally only for minutes. i am going to sleep fast but i am waking up multiple times and not being able to go back to sleep for pretty good periods of time. also got my estro issue ironed out. no clue where the hell that came from since i normally dont ever have estro issues.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
100g jasmine rice
2 bag rice cakes
2 slices ez bread
meal 2
8oz cod
1 cup green vege
100g jasmine rice
2 bags rice cakes
2 slices ez bread
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
1 rice krispy treat
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
2 slices ez bread
2 bags rice cakes
meal 5
2 cups egg whites
100g jasmine rice
2 bags rice cakes
2 slices ez bread
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
2 bags rice cakes
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

supp additions

30 halo
75 win

Tweetyesterday

cardio/pump day

45min stepmill lss level 9(fast)

back 2 movements 8 sets 10 reps
chest 2 movements 8 sets 10 reps
delts 2 movements 8 sets 10 reps
arms 2 movements 8 sets 10 reps

done for the day. cruising in to the big show the next few days. last day of hard cardio and now just trying to keep insulin sensitive while keeping inflammation to a bear minimal if i can. did a huge refeed over the weekend. started friday with 500g carb saturday was another 500 sunday another 600 and monday another 600. not spilling over at all and i keep continuing to fill back out nicely so i guess i was to deep in with flatness for sure because i have never had to load this heavy and high for this long. not such a bad thing but i am def not used to it at all. tons of food is a good thing and not being miserable. still got water high and sodium as well. starting the drying out process as we continue to fill back in. tuesday will be treadmill walk only and another day of pumping like today. will make the call on carbs the day of.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
100g jasmine rice
2 bag rice cakes
2 slices ez bread
meal 2
8oz cod
1 cup green vege
100g jasmine rice
2 bags rice cakes
2 slices ez bread
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
1 rice krispy treat
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
2 slices ez bread
2 bags rice cakes
meal 5
2 cups egg whites
100g jasmine rice
2 bags rice cakes
2 slices ez bread
asparagus
meal 6
6oz cod
meal 7
8oz sirloin
100g jasmine rice
2 bags rice cakes
2 slices ez bread
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/abs/cardio

back prehab opening stuff up sequence
chins x10/3 x8
hs iso low rows 45x10 70x10 90x10 115x10
hs iso pulldowns 45x10 70x10 95x10 115x10
life extension row 4sets 10 reps. (really like this machine but the numbers are rubbed off)
hs shrugs 45x10 90x10 135x10
machine back extensions x10/4
machine crunches x15/4
30 min treadmill lss

done for the day. back in town on monday. we stopped off to visit with some family and eased back on both eating and just relaxed. i had the worse placing of my entire career and i was a complete shit show for me. i completely screwed the pooch across the board, some self inflicted and some out of my control. not being able to train as hard as i normally could was a starter and then add in the digestive issues i started having near the end of prep that i couldnt figure out was the other. not making excuses at all and i accept the hand i was dealt but i was a ahead of sched and then got fucked by my own self in the end. going to have a gut map done to iron out whatever the hell is causing my issues and get in and figure out what the hell is going on with the shoulder. it didnt bother me at all training today or during the show but it is still not good. another side note of i couldnt get the water off of me the night before the show which isnt normal. a 10 hour or so trip turned into a 18 hour drive that had me stressed out to the max. even stopping and stretching posing and moving around didnt do dick to help out. just a complete shit show.
back to the grind and the drawing board. backing off of cardio and training and will slowly ease cals back up. i did spend the weekend eating what i wanted to which the majority of which was home cooked food that i normally dont get the opportunity to eat. that and a couple of my favorite places to go out to eat. after this week i will be back to my once a week cheat and hard core dieting again. another one that you guys following along might notice is that i am dropping turkey out completely for a while and seeing if that may be causing an issue. i will be switching it out for buffalo wagu beef and or salmon

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/tris/abs/cardio

machine flys(my fav machine) 6sets 10 reps
machine press (my 2d fav machine) 6sets 10 reps
cable cross 4 sets 10 reps
v bar press downs 6 sets 15 reps
dip machine 6 sets 12 reps
decline leg raise x10/4
40 min treadmill lss

done for the day. shoulder didnt bother me at all until i got to the last set of presses and it wasnt to bad. prob going to pay for it later but in the moment it was good to go. my son and i trained at one of the smaller base gyms that i love to go to from time to time because they have a ton of the old life fitness and hammer strength equipment on top of never being busy. their was only one other person in there when we were training which i love. anyway strength was really good but still holding back and pumps are painful like being on slin from the excellent insulin sensitivity i have right now. back is sore as hell and body is a little beat up from getting back at it. going in slowly not to get hurt and ease back in. more pump and fluff for now really. will get back pretty much full bore next week slowly inching back up. all in all a good session but i think the shoulder is going to be jacked tomorrow. i have cryo and graston sessions set up for next week. so the healing and rehab process can get started back up again. another note on sleep. i am sleeping pretty good now getting 6-8 hours in with only waking up maybe once or twice a night and also taking a couple naps during the day. my body is def worn the hell out from the prep for sure but i feel like it is recovering now since i can actually sleep again

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/abs/cardio

back activation/opening sequence

cable low rows 100x10 120x10 140x10 160x10
chins x10/4
sup grip rodgers rows 45x10 90x10 135x10 180x8 (heavy as hell)
hs dante stretch pulldowns 45x8 70x8 95x8 70x8
incline db seal rows 25x10 35x10 45x10 40x10
reverse hypers x10/4
decline leg raise x10/4
30min stepmill level 10 lss

done for the day. called it, the shoulder got angry as all hell and still is pretty pissed off. it really doesnt effect my back training at all but it will def limit my chest training. anyway still easing back up and into it. so instead of increasing volume this week we went ahead and moved the weight up safely. if anything feels weird or off we shut it down. the rogers machine rows got heavy as shit and i failed early on those bad boys. as soon as form broke i shut it down. since i cant do pullovers with the shoulder issue i have been putting in different stretch movements and opted for the dante ones today. they really open up well. first day back on the stairs and as usual it was a kick in the nuts. when i got off my quads and glutes were cramping up a little bit. all in all a pretty damn good session with no real complaints. oh i did irritate the piss out of my neck at some point. the muscles that run up by your ears are super tight and angry. didnt think i strained that bad but at some point i must have. not really bad but def letting me know it isnt happy. i have chiro on tues, graston and cryo on thurs with a full day off on thursday. so it should be a good week.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs/cardio

seated leg curls 75x20 90x20 105x10 120x10 135x10 150x10
leg extensions 70x20 85x20 100x10 115x10 130x10 145x10
adductors 100x20 120x20 140x10 160x10 180x10 190x10
hack squats 90x10 140x10 180x10 230x10
one leg leg press 45x10 90x10 135x10 180x10
30mins stepmill lss level 10

done for the day. went in with a little tender glutes and lower back. so i already had the idea to go in easy, and slowly build up as i come back in to the swing of training coming off the prep. felt pretty good got rolled out really well and loosened up nicely. so in my mind i had to pull the intensity back quite a bit so i am not crippled for the next week. great pumps and felt pretty damn good for the duration. cardio as usual was brutal and it fully smoked my legs. even though i went in pretty conservative i am going to be wrecked for a few days at a min. good day in for sure. got tomorrow off as already noted with graston cryo etc... for recovery.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

a little diet/carb notes. i have been doing 100g or 150g rice with a rice krispy treat here and there as well as swapping rice out for either a bagel or dave's killer bread

Tweetyesterday

back/abs/cardio

back opening and activation sequence

chins x10/4
cable cross mid back x12/4 (went pretty heavy here but no clue since stack is rubbed off)
bent rows 135x8 185x8 225x8 275x8
rogers machine sup grip rows 45x12 90x12 135x12
stretchers 85x8/3
hypers ss x15/4ss
reverse hypers ss x10/4
machine crunches 30x15/4
30min stepmill lss level 10 (post)

done for the day. pretty damn good session in today with no real issues at all. lower back is still kind of iffy/fragile so i am trying to be easy and not make the same mistakes i did last year pushing it to hard to fast. so i went very easy on the bent rows and threw my belt on just to be careful. they were actually surprisingly light and i was able to hold all the contractions for at least 2-3 secs and bring the negative down super slow. got one hell of a good pump going and was great till i got to the damn cardio. now that on the other hand beat my ass and then some. it was so freaking hot and hard to breath. still kept the pace and got it done though. so keeping on kicking some ass and staying mentally strong.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

calves/back/abs/cardio

seated calf raise 25x10 50x10/3
chins x10/4
pg bent rows 135x8 185x8 225x8 275x8
incline db seal rows 25x10 35x10 45x10/2
db shrugs 50x10 60x10 70x10 (3sec contract)
ind handle ng low rows 42.5x10 50x10 60x10 70x10
hypers x10 25x10/3
decline leg raise x10/4
30min stepmill lss level 10

done for the day. felt pretty damn good today. strength is climbing up nicely and pumps are excellent. i contemplated programming in some deads or bb hypers and then thought better of it. last year i went back in to quick and hard and ended up jacking myself up. so since i was feeling pretty good and lower back isnt to awful angry i thought what is a good progression to load the errectors? add in some weight to the hypers first and progress from there. being messed up is counter productive and i know better but i get to feeling pretty good and bam i jack something up by going to fast to quick. let's see if i can maintain my lessons of knowing better. added in some food and making good steady progress. shoulder is still jacked but not as bad, so we shall see.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs/cardio

seated leg curls 75x20 90x20 105x15 120x15 135x15 150x15 105x25 (super slow neg 3-5sec)
adductor ss 100x20ss 120x20ss 140x15ss 160x15ss 180x15 190x15
abductors ss ss80x10 ss90x10 ss100x10 ss110x10
leg extensions wu 70x20x20x20/3 (20top 20full 20bottom partials)
belt squats (dbl red micro mini band) x8 90x8 180x8 270x8 360x8
one leg leg press 45x15 90x15 135x15 180x15
leg press 360x8 450x8 540x8
30min stepmill lss level 10

done for the day. way behind on my sched today and i dont remember what came up but it put me behind. so i was a tad bit off going in but it still went relatively well. well i am huffing and puffing because it is hotter than hell and the humidity is god awful and it carries into the gym. the air is so freaking heavy and thick and it slows the process down so freaking much. i was thinking shit i am in terrible shape even though i am hammering cardio and then i asked a couple other people and they said the same thing. so pace is def not where i like it to be and recovery between sets is shit. still moved some pretty damn good weight and got a good pump. knee got a tad bit angry on the belt squat but it let up after a little bit and i didnt push the envelope with it over board. cardio sucks ass as always and not even noteworthy at all. i did have sleep doc appt on tues and they tested my bp super crazy high from where it normally is. i am leaning towards it being the operator because i check it all the time and it is always spot on. hell it felt like she was going to break my arm when she did it. new machine is on the agenda and all is well right now.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetmonday

calves/back/abs/cardio

machine toe press 130x10x10 145x10x10 160x10x10 175x10x10 190x10x10 205x10x10 (second 10 is bottom end partials)
meadows rows 25x8 50x8 75x8 100x8
chins x10/4
chest supp pg rows 135x8 150x8 165x8 180x8
mid back cable cross 4 sets 12
machine crunches 40x15/4
30min stepmill lss level 10

done for the day. not feeling to bad at all this week. everything felt pretty good and got a pretty good pump going. still doing the opening up and activation lat work before starting training and it has increased my range of motion quite a bit. some of the positions are hard to get into but they def open everything up really good prior to training. i ended up helping coach someone training today so it kind of messed with my time line a little bit but i still got in 99% of the work i wanted to. i just missed my lower back work, so no biggie. all in all a pretty good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette