TweetYou sir are a beast. I'm sure gonna kill it when it's time to compete.
TweetYou sir are a beast. I'm sure gonna kill it when it's time to compete.
Tweetthanks man, i am gunning to kill it this year again
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Tweetweds
traps/delts
20 min am fasted cardio treadmill
10 min tread warmup
rotator cuff work
db shrugs 40x30 50x25 70x20 90x20 110x20 120x15ds 60x15
rear lats pec deck 45x30 60x25 75x20 90x20 105x12
db shoulder press 40x20 50x20 60x20 80x20 100x11
db lats 15x20 20x20 25x20 30x15
db 4ways 10x20 10x16 10x12
done for the day
meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water
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Tweetwell i missed almost a full week of training and dieting due to a death of a close family member last week. i dropped 10 pounds over the week due to running around funeral planning and all the other stuff that goes on around funerals. i did get a somewhat decient leg session in with my younger brother and got some squats and stuff in pretty heavy. it is a huge difference going from a lower elevation to high in the mountains for damn sure.
we will be back up and running again full bore for the final week of my offseason coming up monday. then its wide up getting in shape and bringing home some new furniture for the house
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TweetSorry to hear guns. You will back on track in no time I'm sure.
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TweetDid your brother out do you on leg day? I am guessing no...
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Tweethaha no way man. i dont think i have worked with anyone yet that can hang on leg and back days with me. that's how i audition new partners and people that are wanting me to prep them to compete. if they come back after legs and back then they are good to go
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Tweetyesterday
quads
10 min step mill warmup
rumble roller work
leg extension 45x60 60x60 75x60 105x20 120x20 ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
leg press 270x20 450x20 630x20 810x20 ds 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10
squats 135x20 225x20 315x15 315x12
static holds 1min/4
done for the day
i have to say i am still feeling nasty from the trip. going from high elevation and super cold to lower elevation to warm is brutal on me. the transition sucks really bad on joints and old aches and pains. still a great pump and good workout even though the gym was stupid packed from the holiday.
meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water
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Tweeti may give this a try next week which mean i wont be super setting. i like the idea of the drop sets, im guessing you have a training partner that removes the plates so you dont have to on leg press?
Tweeti have done it both ways man. with and without a training partner. without one i can do more weight cause it takes a few seconds to drop the weight from each side. in a pinch you can just borrow a couple people to do work
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Tweetyesterday:
hams
10 min step mill warmup
rumble roller work
lying leg curls 70x20 90x20 110x20 140x15 80x20
db sl deads 50x20 70x20 90x15 100x14 120x10
standing ol leg curls 20x20 30x20 40x18 50x15
seated leg curls 90x20 105x20 120x20 150x17 180x12
done for the day
meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
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
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
TweetHoly shit you drop set leg press from 810# for 8 drop sets of 10 reps each.
No shit you can't find guys to hang on leg day. I would be as white as a new wife beater
And flat on my back with a bucket tipped over by my head.
TweetBro, that leg workout is insane! Keep it goin!
Tweetthat's the idea gc, got to kill them bad boys so they split and pop. the mrs and our training partner does the same setup with half the weight for more reps haha and they hate it
give it a try man it is awesome. the intensity is about to jump up about 10 notches here in a week or so when i transition over to prep. going all in for mutant beast mode again this year
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Tweetincredible leg workout, im gonna give it a try when I get ahold of a good leg press and a descent training partner lol