thanks fist, i appreciate it. trying to learn as much as i can and improve more than yesterday each and every time i train or eat
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hams:
15min step mil same with glutes/calves
lying leg curls 50x20 70x25 90x30 100x20 120x15 140x12
glutes on hip mach 50x20 60x20 80x15/2
lying db leg curl 15x20 20x20 25x20 30x15 (these are stupid brutal)
luges on hs deadlift mach mach weight x15/4
seated leg curls ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10 2 rounds
done for the day and that was brutal hard
dang i am not getting the views as everyone else's logs. i must be the stinky kid here lmao
I'm watching, hope the opportunity that presented itself is a good one. Keep doing your thing!!!
oh man, i am going to have to do some serious brain picking around to figure out how to do a mini peak then continue to dial in for those early shows this year. anyone got any ideas fire away. i got a little game plan mapped out already in my head but i am always open to suggestions
fridays training:
back/tirs
15min step mil warm up same as i have been doing for glutes and calves
machine pullovers 105x35 120x25 150x20 165x20 180x15(heavy as hell)
wide grip pulldowns 120x20 135x20 150x15 135x20
modified one arm bent rows 70x20 85x20 95x15 105x12
one arm cable rows 30x20 45x20 60x15 70x12
seated rope rows 75x20 90x20 105x15
hypers 25x20 35x15 45x15/2 bwx20
dc stretching
rope pressdowns 50x30 70x40 90x30 105x20 120x 15
one arm cable pressdown 30x20 40x20 50x20 60x15
cg bench 135x20 225x15 275x15 315x12
one arm overhead xtension db 30x20x15x12x11x9 this was done continuous without putting the db down.
dc stretching
over the weekend was nothing but:
30 minute cardio both days with the emphasis on the glutes and calves
Good job!!
sick and kick your ass quad day:
i will give a brief intro into this workout. my training partner is a young and up and coming physique lady. she has sick legs with flowing lines and upper body is good but needs a bit of work. well only thing i have been able to wreck her on with quads is abductors (inners) so i felt really good today i thought i would give her a good guns ride today.
15 min step mil with the calve/glute twist
foam roller low/mid back it band and quad
leg xtension warm up 45x50 60x40 75x30
leg xtension ss 105x15w15 lowend partial ss 120x15/15low ss 135x15/15low ss 150x15/15low
static hold 1min 1min 1min 1min
squats ss 155x25ss 265x20ss 315x20ss 365x15ss
static hold 1min 1min 1min 1min
leg press ss 200x50ss 400x40ss 600x30ss
leg xtension 105x20 120x15 150x12
dc stretching
done for the day and wrecked
chest/bis/abs
15 min step mil with the glute/calve twist
hs iso wide chest ss 45x20ss 90x20ss 135x20ss 180x15ss
hs incline 45x20 90x20 135x15 180x12
db bench press ss 50x25ss 70x20ss 90x15ss 100x12ss
cable crossovers 30x30 50x25 70x20 90x20
dc stretching
cg ez bar curls 95x50
wg ez bar curls 95x50
rg ez bar curls 75x50
hanging knee raise with pelv thrust x10/6
cable crunshes ds 80x10ds70x10ds 60x10ds 50x10ds 40x10 rnd 2 70x10ds 60x10ds 50x10ds 40x10
done for today
Looking great brother.Keep it going man.
thanks man trying to kill it this upcoming season
traps/delts
15 min step mil with the twist
bb shrugs 135x30 225x25 275x20 315x15/2
hs shoulder press facing into machine 45x20 70x20 90x15 115x12 45x20
cable rope rear delt pulldowns 30x30 45x25 60x20 75x20 90x15 60x20
db lats 10x30 15x30 20x20 25x20 30x15 35x12 20x15
db front raise 10x25 15x25 20x20 25x20
ok did a variation on the db raise both front and sides. after completing the first series of reps with full range i did the same number of reps with bottom end contractions for a brutal burn to end the sets
dc stretching
back/tris
15min step mil warm up with glutes and calves
sb cable pullovers 80x30 100x30 120x25 140x20 150x20
rack deads mid shin 135x30 225x20 315x20 365x15 405x15 (wrecked back lol)
rows on hs dead lift platform 90x20 115x20 180x15 225x12
one arm cable rows 45x20 60x20 75x15 90x12
cg pulldowns 75x25 90x20 105x20 120x20
cobras 50x20 70x20 90x20 100x15
dc stretching
rope pushdowns 80x30 90x30 100x30
sb pressdown ss 90x20ss 110x20ss 120x15ss 140x12ss
sb reversegrip overhead xtension 80x20 90x20 100x20 110x12
machine dips 90x20 180x20 205x15 225x12
dc stretching
done for the day
cardio only
30 min step mil with the twist.
feel down the ****ing stairs again this am and busted up my knuckles and lower back. got a pretty bad rug burn too and tweaked my knee. did some light hard xtensions to see if i hurt anything but i think it is all good. just sore from stiffing up while sliding down the damn stairs. made one hell of a racket as i came crashing down
quads (slightly injured so it was interesting)
15 min step mil with glute/calve
foam roller back/it band and quads
leg xtension 45x50 60x40 75x30 105x20/15part 120x20/20part 150x20/20part 180x15/20part
abbductor ts 100x20ts 120x20ts 140x20ts 150x20ts
abductor ts 100x20ts 120x20ts 140x20ts 150x20ts
static wall hold ts 60sec/4
squats 135x30 225x20 315x15 315x12
leg press ds 600x10ds 500x10ds 400x10ds 300x10ds 200x10 300x10us 400x10us 500x10us 600x10. on these i dropped to 200 and then ascended back up 10reps to the starting weight.
trained with two ladies today so it was a fast paced more than i liked but i killed them both. good times, and almost made my current partner puke so it was a good day. done in under 90 minutes
chest/bis:
15min step mill glute ham twist
pec dec 45x30 60x30 75x25 90x20 105x20 120x20
incline db press 50x20 60x20 80x20 100x20
hs incline 70x12ds 45x20 90x10ds 45x15 135x10ds 90x8ds 45x20
cable cross 40x30 60x25 70x20 80x20
stand db curls 20x20 25x20 30x20 35x20
db preachers 25x20 30x20 35x15 40x15
overhead cable curls 30x20us 45x20us 60x15us 75x12 75x10ds 60x15ds 45x20ds 30x20
done for the day.
traps/delts/abs
15min stepmill glute/ham
db shrugs 50x20 70x20 90x20 100x20 120x15 80x20
rope rear delt pulldowns 45x20 60x20 75x20 90x20 105x15
seated db lats (move to front) 10x20 20x20 25x15 30x12 (these are done to the side with a pause then move them to the front and back down) hurts bad
seated hs press facing into machine 45x20 70x20 90x15 115x12
machine lats 50x20 60x20 70x20 90x15 dbl partials at the bottom after main reps completed
hanging knee raise x10/4ss
inline crunches x10/4
20 min treadmill 15 incline 2.8mph with half glute and half calve
hams:
15min step mil with glute ham twist
foam roller for it band low back and hams
leg xtension 30x50 45x40 60x30
seated leg curl 105x30 120x25 150x20 165x20 ds 150x10 135x10ds 120x10ds 105x10ds 90x10ds 75x10 ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
lying leg curls 70x20 80x20 100x20 ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10ds ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
sl deads 135x20 225x20 275x20 315x15/2
db walking lunges 50x30yards/3
step mil 20minutes calve glute wrecker
done for the day under 2 hours
injury update:
my knee is pretty beat up from that fall. i am still training hard on it and keeping it iced. using a few extra peptides to speed up the healing a little faster but i cant take a break right now got to much going on so i am just dealing with it for now. resting it as much on my down time as possible though
was out of commission over the holidays due to being out of town and having no access to a training facility. i did eat pretty well but indulged a bit in the sweets and some bad foods but overall not to over board. knee is still a bit tender but getting better
well you know i couldnt wait any longer. 7 days out of the gym and i had to get in there and hit it today:
back/tris:
15min step mil warmup with glute calf twist
cable pullovers 60x30 80x30 100x25 120x20 140x20
high pulldowns off the cable ss 60x20 80x20 100x20 120x20
low rows off cable pulley 60x20 80x20 100x20 120x20
low pulley rows 105x20 120x20 150x20 165x15 180x15
close grip pulldowns 105x20 120x20 150x15 165x15
deads 135x20 225x20 315x15 265x12
dc stretching
vbar pressdowns 60x30 80x40 100x25 120x25
one arm overhead db extensions 25x20 35x20 45x15 50x12
dips 90x20 135x20 180x15
rope pressdowns ss 60x20ss 80x20ss 100x15ss 110x12ss
overhead rope xtensions 60x20 80x15 100x12 100x12
cardio 20 minute step mil glute and ham
pump was stupid
so here is what the diet is going to look like for the next few weeks. getting ahead of sched for a big opportunity and it will get me about 4-5 wks ahead of sched on my prep. cycle will change completely at the end of the month also as we transition over to prep mode. stand by for the nastiness to begin:
meal 1:
16oz tilapia
2 cups oats
meal 2:
16oz top round
2 tblspns coconut oil
meal 3:
16oz 97/3 ground turkey
2 tblspns coconut oil
meal 4:
16oz boneless skinless chicken breast
2 cups oats
meal 5:
16oz 97/3 ground turkey
meal 6:
16oz tilipia
looks pretty tasty doesnt it?
keep in mind i am sharing with you the secrets that allow me to be successful and this is a no bs exact play by play of what i do on a daily basis
I love this thread, always inspires me.
How did I miss guns thread?
well fellas i am super motivated and glad you guys are following along. i will get up some mid way pics and show days pics up as they come not to mention small changes to my diet and my guinea pigs cycles and supplements along this great journey
diet started yuck and sucks haha, love it thought.
quads:
15min stepmil warmup glute calve
roller work
lying leg curls 40x30 50x30 60x30 (warming knees)
leg xtnesions 45x50 60x40 75x30 90x20 105x20 120x20 135x20 150x20 165x20
one leg leg press 100x20+20(both legs) 200x20+20 300x15 +20 300x12+15
static holds 60secs/4
abbductor 100x20 110x20 120x20 140x20 150x15
abductor 100x20 110x20 120x20 140x20 150x20
walking lunges tight steps bw 40 yards x4 sets
dc stretching
done for the day. knee still isnt fully healed up so i am being easy. i know no one wants to see the squats missing but i really need to let this knee heal up completely so i dont blow something serious out. the roller helps out a ton but it is still a touch on the iffy side. i def pulled or bruised something in there for sure though. doesnt hurt but it is more of an irritating feeling like it needs to pop.
i know no one will probably ask but i get the question a lot about what i choose and how i choose my clean and cutting down foods. well the first thing i look at is how much the will fill me up cause it is crazy hard to get any sleep when you are starving to death. sodium content cause i am a bloat monster and also how well my body leans out with certain foods. for carbs i only use 3 sources for dieting: oats cream of wheat and cream of rice. for protein i use a few different choices and they change as i get closer to show time due to sodium and trying to pull out that last bit of stubborn fat: tiliapia orange roughy, egg whites, extra lean cuts of beef (only on 0 carb days) 97/3 ground turkey, and boneless skinless chicken breasts. the chicken and eggs are eliminated at 4 or more weeks out due to sodium. for fats i keep it pretty simple: coconut oil flax oil and omega 3 fish oils. that's about it and if you track along you will see i add stuff in and take stuff away as i go as well as meals getting cut in half and i eliminate meals at the end completely
That's awesome gunz. I start prep next Tuesday myself. I like your list.
Any fibrous stuff?
yeah i eat broccoli as a filler but i normally dont count it or track it. i usually have a cup or 2 with my meals that dont have carbs mainly in the evening. then i have 2 tbl spns of physillum husk with my 1st meal 3d meal and final meal of the day until 3wks out
I use to eat 5 pounds of frozen broccoli every 3 days, god I hate broccoli now. Natures scrub brush is what it is!! Lol
I ate two artichokes last night and I scared the dog after dinner with my gas.
happy new year and game on to the journey of dominating it in 2013:
chest/bis/abs
15min step mil warmup glutes calves
hs incline press 45x20 70x20 90x20 115x15 135x15 pause at the top and pause in the stretch
low incline wide press 40x20 50x20 60x20 70x15
low incline around the world flyes 10x30 20x20 30x20 35x15
cable crossovers 40x30 50x20 60x20
dc stretching
stand bb curls 40x20 50x20 60x20 80x20
db preachers 25x20 35x20 45x15 50x12
db hammers 20x20 30x20 40x20 50x15
dc stretching
machine crunches 30x20 40x15 50x15 60x15
cable crunches 40x15 50x15 60x15 70x15
20 minute step mil glutes and calves.
quick report: legs are sore as hell and very stiff. a little tired cause we were up late for the new year. game face is on and am fasted cardio to begin on thursday at 4am sharp. time to tear it up fellas