Master: I can't wait to see you next week. Pee-in-your-pants excited!
~Trixie~
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Master: I can't wait to see you next week. Pee-in-your-pants excited!
~Trixie~
today:
legs/calves
10 min treadmill warmup
roller work and stretching
lying leg curls 50x15/4(warmups) 90x30/3 (these were all to damn near failure and the pump was absolutely retarded)
leg press 270x15 360x15 450x15 540x15 630x15 720x15 810x15 (these were super fast only enough time for partner to go and load plates for rest)
squats 135x8 185x8 225x8 275x8(wraps on) 315x8 365x8 (these were super slow negs with explosiveness out of the hole)
leg extensions ss 75x10(10)/4 10 reps at top 1/4 hard squeeze and then immediately followed by 10 reps hard squeeze at the bottom quarter
sissy squats ss x15 ss x12 ss x10 ss x9 (these hurt and were stupid brutal)
db stiff leg deads 50x12 60x12 70x12
standing calf raise 135x10 155x10 175x10 195x10 (did these bare foot and couldnt get that heavy. they still sucked either way)
done for the day. great session that was pretty grueling. knees are both are still tender and they were aggervated during the workout. so it will be ice and lots of rolling today and tomorrow. low back and hips also tightened up for a bit but i got them loosened up after a little bit. hell i was so tight when i went into squats i had a hard time getting down to rock bottom with 135 haha.
meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
10 hot wings
very small slice of cannoli birthday cake
meal 5
16oz ground turkey w/low carb ketchup and mustard
today:
chest/delts/abs/calves
10 min treadmill warmup
rumble roller and stretching
machine press ss 80x8ss 90x8ss 100x8ss 110x8ss 120x8ss 140x8ss 160x8 180x8 200x7 these were constant tension with hard contractions at the top
crunches ss x15/6 vacuums between each rep not set
sm incline press 135x6 185x4 225x6 255x6 275x6 (got all 6 on the last set but i was damn near close to failure)
machine flyes 120x10 135x10 150x12(8) 165x10(8) partials for second number
reverse peck deck 75x15(8( 90x15(8) 90x15(8)
seated db press ss 50x8ss 55x8ss 60x8ss 65x8ss 70x8ss
band pull aparts ss x15/5
standing calf raise 135x8 155x8 175x8 195x8 215x8 225x8
done for the day. only thing to note is my mid back is a little bit sore from squatting yesterday and my shoulders are a little stiff and tender. other than that i feel pretty good and got a damn good session in again today. oh and those crunch/vacuums are a freaking *****.
meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak kaboobs w/veges
8oz baked potato w/grass fed organic butter 1tsp
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli
today:
back
rumble roller work and stretching
low pulley rows (spreading handles at contract) 70x10 85x10 100x10(warmups) 120x10 140x10 160x10 180x10
low pulley rows (med ng) 120x8 140x8 180x8 200x8
rope cable pullovers 50x8 45x8 50x8 55x8
rack pulls 135x3 225x3 315x5 365x5 365x5 405x5
hypers x20 x20 x20 x15 (brutal ouch)
done for the day. didnt do my normal warmup because it is blazing hot outside and we had to run around before heading into the gym. so i was actually pretty well warmed up going in. i had to improvise this workout because i got dicked over by the slow lazy ass ac repair dude. so my gym time and sched got completely screwed. we also had to pick up my kids bday stuff while they were at school. so body feels good but i was def ran into the ground due to a jackass that must get paid by the freaking hour. low back held up well and everything else feels great today. didnt sleep for crap last night though. that needs to be noted.
meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak
8oz sweet potato
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli
today:
legs/calves
10 min treadmill warmup
rumble roller and stretching
adductrors 80x10 90x12 100x12 (warmups) 150x12 190x12 190x12
hip machine knee up 70x15 80x15 90x15 90x15
seated leg curls ss 120x15ss 135x15ss 135x15ss 135x15ss 135x15ss (these reps were all done pretty much slow motion)
lying leg curls ss80x8 ss80x8 ss80x8 ss80x8 ss80x8 (same as above and my hams were absolutely smoked)
leg press 270x20 360x20 450x20 540x20 630x20 720x20
mod reverse prowler drag 40 yards for 8 sets. did these with about 1-2 min rest in between each run
toe press 190x10(20) 230x10(20) 270x10(20) 250x10(20) second number was body weight calf raise on a platform
done for the day. this one really smoke checked me. the pump was absolutely insane. a very very good workout overall. i did get a little tenderness in the knee i had rehabbed but nothing crazy just a little bit of sharp pain when i didnt drive off my foot properly. other than that today everything is firing on point.
meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
3 scoops intra md
meal 3
16oz tilapia
meal 4
steak and cheese sandwich (kids bday diner)
8oz sweet potato fries
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli
today:
chest/tris/delts/calves
10 min treadmill warmup
rumble roller and stretching
banded hs bench press 25x15 35x15 45x10(warmups) 70x15 80x15 70x15 (hard 1sec contraction)
decline db press 50x10 60x10 70x10 70x10 70x10
cable crossovers 40x10 50x10 60x10
assist machine tri pressdowns 150x10 150x10 150x9
assist machine dips x17 x15 x12
hs shoulder press 90x8 115x8 115x8
db lat raise 30x8/5
standing machine crunches 35x15/4
done for the day. good pump day. nothing to really annotate at all today. got gusto posing this evening and he is getting nastier by the meal. so it is going to be a freak show here in a little bit
meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
steak w/egg cheese
bagel
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef burgers w/whole wheat buns and pickles
meal 5
8oz ground beef burger 8oz grilled chicken
Hey Master:
Looks like you had a pretty grueling week in the gym but in general you are headed for a downhill slide. Getting better every day with a few set-backs here and there. You keep me going, knowing how much real pain and damage you are able to overcome and compensate for is a real inspiration. You're my HERO!
~Trixie~
haha i am trying. i think we have trained for about 12-13 days straight without a single day off because my programming got dicked up. so i am probably a bit more beat up than usual lol. i dont know about a hero but i am damn sure learning how to work around through and with some pretty crazy issues lol
today:
back/calves
10 min treadmill warmup
rumble roller work
hs iso rows 45x10 70x10 90x10(warmups) 135x10/4
ng assist pullups x8 x8 x8 x8
rack pulls 225x6/6
db pullovers 50x12/4
standing calf raise 75x100 i had to stop at 50 and at 75 to shake it out a bit. this was brutal.
done for the day. i was supposed to do biceps today but my one arm is still kind of tender. so instead of hurting it i took the day off from direct work just to let it heal up completely. great workout today and other than the sore bi nothing serious to annotate today either. back is solid which is a huge plus. got legs pushed up till tomorrow and sat will be my day off for the week. so performance may be down a tad bit but i am hoping i have fully recovered from my last session
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
chicken fried rice and sweet and sour chicken(no sweet and sour sauce though)
meal 5
16oz ground turkey
yesterday:
legs
10 min treadmill warmup
roller work and stretching
lying leg curls 60x10 70x10 90x10(warmups) 100x15 120x10 140x9 150x7
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10
squats 135x8 185x8 225x8 275x8 315x8 285x8 (no freaking belt today which is a bad bad idea)
leg extensions 105x8 120x8 120x8 (only top 1/4 hard flex for about 5 sec)
stretch and squeeze 10(10) 8(8) 6(6) hard stretch followed by hard contractions after the stretch
done for the day. really good session today other than no having my belt so i wasnt able to go as heavy as i wanted. tomorrow will be an off day which is why legs got pushed back to today.
meal 1
protein cakes
meal 2
16oz ground turkey
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice
meal 4
steak and cheese sandwich
meals got a little dicked up today. we were running around prepping and getting everything ready for the comp
yesterday:
off day.
not a real off day because i was on my feet for the entire day haha. well worth it though. i only had two meals yesterday and they were nasty and we will be at gusto's mercy for the majority of the day today as well. i also didnt get hardly any fluids in yesterday either so i am all tore up. good times
A fold up foam roller in a lunch box:)
Keep crushing guns
today:
back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4
done for the day. got in a good session today with rake and trixie. eyes got a little bigger than my muscles were to kick off the meadows rows when i tried to hit 3 45s on my first work set. i figured out real quick that i am still to tired and depleted from this weekend. i am back hydrated pretty well but i am still pretty ran down. i am back on my eating sched again so everything should be up and running again perfectly in a day or 2.
meal 1
protein cakes
meal 2
16oz tilapia
intra workout
4 scoops intra md
meal 3
16oz tilapia
meal 4
turkey lasagna
meal 5
16oz ground turkey
as always u are a insperation sr
today:
legs/calves(secondary)
10 min treadmill warmup
rumble roller work
lying leg curls 60x10 70x10 80x10(warmups) 90x15 100x15 110x15 120x15 120x15 110x15
leg press (wide stance) 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 (these were done with a 3 sec negative)
front squats 135x10 185x10 205x10 225x10 (first time front squatting in a while and didnt have any issues at all)
one leg leg extensions ss 25x10ss 35x10ss 45x10ss 45x10ss
quad stretch and flexes ss 15sec followed by 10 contractions on each side 4 rounds
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
body weight calf raise on platform ss x20/4
done for the day. not a bad session at all today. knee is a little sore but i have def been slacking on my roller work. hopefully i passed on some good knowledge and pain along to rake and trixie. i also know when gusto sees i am still lower on carbs he will call me out lol. i am still clearing out from his celebrations
meal 1
protein cakes
meal 2
16oz ground turkey
intra workout
2 scoops intra md
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz ground turkey
today:
chest/tris/delts/abs (secondary)
10 min treadmill warmup
roller work (it bands are pretty tight)
db press(very slight incline) 25x15 40x15 60x15(warmups) 70x15/3 70x12 with 3 partials because i couldnt do full range on the last ones
sm incline (narrow grip elbows in) 135x8 185x12/3
machine flyes 120x10(10) 135x10(10) 150x10(10)
assist machine pressdowns ss 140x10ss 140x10ss 120x10ss 110x10ss 110x10ss (damn these suck and were very heavy)
overhead rope extensions ss100x10 ss100x10 ss80x10 ss80x10 ss70x10
seated db press ss 50x8ss 55x8ss 55x8ss 55x8ss 55x8ss (tris were smoked so i wasnt able to get to heavy on these)
bent over db lats ss20x10 ss20x10 ss20x10 ss20x10 ss20x10
leg raises x15/4
done for the day. this was def one of the hardest and silly setups i have done for chest and shoulders in a while. the pump was absolutely stupid. so much so that the weights had to be brought down on a few things just to finish my reps. that was insane.
meal 1
protein cakes
meal 2
16oz ground turkey
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice w/s/f jelly
meal 4
4 all beef premium jalepeno hot dogs on low carb wheat buns
1/2 cup sour kraut with low carb ketchup and mustard
meal 5
16oz ground turkey
1/2 bag brocolli
got my fish and stuff this afternoon so i am a super happy camper lol. my ass lol
U know u live to eat fish brother lmao
today:
back/bis/abs(secondary)
low cable rows (one arm pro grip) 25x10 25x10 40x10(warmups) 55x12 55x12 70x12 70x12
dragon rows 50x8/4
assist ng chins x8/4
db pullovers 50x12 55x12 60x12 65x12
db hammers 20x12 25x12 30x12 35x12
cross body hammers 20x10 25x10 30x10
machine preachers 50x6(10) 60x6(10) 60x6(10)
leg raises x15/3
standing machine crunches 30x25/2
done for the day. nice quick simple secondary day. good pump and everything feels pretty good. i can already tell that my forearms and brachs are going to be sore tomorrow and prob the next day. those 2 different hammers were pretty nasty. knee is still kind of sore but tomorrow is a day off so i should be healed up and feeling good for the next leg smashing
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz of steak kabobs and veges
6oz red potato w/grass fed organic butter and fat free cheese
meal 5
16oz ground turkey
1/2 bag brocolli
today:
legs
10 min treadmill warmup
roller work and stretching (had to use the gyms roller and it is shitty)
seated leg curls 75x10 90x10 105x10 (warmup) 120x10 135x10 150x10 165x10/6
leg press(3sec negs) 270x10 360x10 450x10 540x10 630x10 720x10 900x10 990x10 1080x10 (skipped plate number 8 cause partners were complaining and cut it off at 12pps)
squats 135x10 185x10 225x10 315x10(wraps on) 365x10 (forgot damn belt again and felt good and strong)
one leg extensions 45x50 35x50
static stretching with 10 reps of contractions after each stretch 4 rounds of each
done for the day. great session today even though i forgot both my roller and my freaking belt again. moved some pretty heavy weight around and other than my knee pretty much killing the whole time all went very well. so now it is rolling and icing for the rest of the day. getting silly now haha
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
chicago deep dish (thanks to gusto) the whole thing
1 1/2 cup of cotton candy ice cream
meal 5
16oz ground turkey
1/2 bag brocolli
with the pizza and ice cream today that puts me into a huge surplus of cals for the week. so this upcoming week should be freaking nasty
today:
chest/delts/calves/abs (primary)
10 min treadmill warmup
rumble roller work
flat db press 25x12 40x12 55x12 70x12 85x12 100x12 (failed at 12 on the hundos)
sm incline press 135x8 185x15 225x12 245x11 265x9 275x7
machine press 140x8 150x8 160x8 160x8 (barely got 8 on the last 2 sets)
stretch pushups x16 x11 x9
bent db lats 20x10(10) 25x10(10) 25x10(10) 25x10(10)
6 ways 10x10/3
db lats 20x8 25x8 30x8 25x8 (shoulders smoked)
assist machine pressdowns ss 120x10/4ss
standing calf raise ss135x10 ss155x10 ss195x10 ss215x10
machine crunches x15/4
done for the day. that huge surplus of calories yesterday made a huge difference even though i was a little dehydrated and only got one meal in prior to training. everything felt really good in my upper body other than my low back is a little sore from yesterday. chest and shoulders pumped up nicely and even though we moved at a very quick pace i still moved up weight wise the whole time. i am very happy with how the progress is moving along. i should say until i get cardio added back in and start getting nice and tired again lol. i hate hate cardio
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz turkey meatloaf
meal 5
16oz ground turkey
1/2 bag brocolli
These are a *****! 6 ways 10x10/3
today:
back/calves/abs
10 min treadmill warmup
rumble roller work and stretching
one arm db rows 40x8 60x8 80x8 100x8(warmups) 120x8 120x8 120x8
rack pulls 135x3 225x3(warmups) 275x6/4
assit chins x8/4
sup grip low cable rows 100x8 120x8 140x8 160x8
cable rope pullovers 100x8 120x8 140x8
machine crunches x15/5
machine toe press 210x30/2 190x30/2
done for the day. another really good day in the gym and moved some good weight again. i am pretty sure i am close to clearing out the abundance of glycogen out because i was getting a little fatigued after the rack pulls. everything feels pretty damn good though for the most part. that is as long as my lower back isnt silly sore tomorrow. oh and those 30 rep calf raises sucked pretty bad
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
4 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz bbq chicken
8oz red potato
meal 5
16oz ground turkey
1/2 bag brocolli
You're a 'Rock Star' for sure. I'm still sore from last week.
~Trixie~
today:
legs/calves (secondary)
10 min treadmill warmup
roller work and stretching
lying leg curls 60x10/3(warmups) 100x15/6 (these got really hard really quick haha)
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 (cut it off there for pump day)(3 sec negs on these also)
front squats 135x10 185x10 225x10 225x10
one leg leg extensions ss 45x10ss/4
quad stretch and flex ss x15(10)/4
toe press ss 210x10ss 210x10ss 230x10ss 230x10ss
bw standing calf raise x20/4
done for the day. well pretty good day. my hams got wrecked straight up out the gate. my knee has been giving me a hard time here for the last little bit. to add insult to injury i popped my good one doing those stupid one leg leg extensions haha. just a little bit of pain but i am pretty sure not an injury. it pops in the same spot from time to time when i lock out completely like a jack ass. other than that all is rolling really well.
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 and half scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz steak
meal 5
16oz ground turkey
1/2 bag brocolli
today:
delts/chest/tris (secondary)
10 min treadmill warmup
roller work
reverse peck deck 60x10/2(warmups) 75x30x25x20x15 90x10
seated db lats 20x12 25x12 30x12 30x12
ng machine shoulder press 100x10 140x10 150x10
machine press 120x10 150x10(warmup) 170x14 170x11 170x9 170x8
decline db press 65x10/3
machine flyes 120x10 135x10 150x10
one arm cable pressdowns 50x10 60x10 70x10 80x10 90x10
seated overhead rope extensions 120x10 140x10 150x10 160x10
done for the day. felt really good and strong, with everything kicking nicely once i got good and warmed up. the heat is off the charts so i have had zero issues cooling down even though i push the pace pretty quickly. both knees are super tender today but i rolled the crap out of both legs. so hopefully it will ease up
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken
medium green salad w/jalepeno ranch
meal 5
16oz ground turkey
1/2 bag brocolli
Kick ass and ass for names later mr gunns
I hope your knees are OK. Super difficult to work around those. Maybe you can go to the beach. LOL Rake says shark wrestling is the new up-and-coming sport.
~Trixie~
today:
back/bis/abs
10 min treadmill warmup
rumble roller and stretching
low cable rows(med grip) 100x10/3(warmups) 120x10 140x10 160x10 180x10
rack pulls 135x3 225x3(feeders) 315x6/4
assist wide grip chins x8/4
db pullovers 50x12 55x12 60x12 60x12
seated db curls 20x12 25x12 30x12 30x12
reverse curls 55x30x25x20x15 (these were done with 40 sec rest between)
leg raises ss x15/4ss
rope crunches ss40x15/4
done for the day. fantastic workout. the pump in my arms was so stupid i had to take my protective sleeve off after the seated db curls because it was hurting so bad. knees still hurt but they are feeling a lot better. since i will be off my feet for the majority of the day tomorrow and have an off day, i should be close to good for saturday's session
meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz ground turkey
1/2 bag brocolli
Killing as always bro still my insperation
between 6-8lbs depending on how i am feeling lol. i may jump in about the same time as you do and just ramp up some cardio like you are doing. may though process is once this training cycle is finished i will ramp up when my sessions go back to 4-5 day splits so i can actually get some cardio in without hammering my recovery. this 6 days a week stuff is pretty brutal and adding in 4 days of cardio may be a bit much. i will start testing it out tomorrow for a wk or so and see what the body and scale says lol. we may do some reverse modified prowler stuff when you get down here just to see what it looks and feels like.