Guns, you are still my hero. Will you help me get my flat butt to hot but for this new challenge?
~Trixie~
Printable View
Guns, you are still my hero. Will you help me get my flat butt to hot but for this new challenge?
~Trixie~
today:
chest/delts(primary)
10 min treadmill warmup
flat db press 25x8 45x8 65x8 85x8 105x8 115x8 (last one was a little shaky so i called it)
sm incline 135x6 185x6 225x6 255x6 275x6 (lost speed on last 2 reps but got them smooth)
banded hs decline 45x8 70x8 90x8 (these were brutal)
assist dips x21 x17 x16
bent over db lats ss 20x20ss 25x20ss 30x20ss
spider walks ss x3/3
db seated press 65x8 70x8 70x8
done for the day. great session today for real. speed and strength was through the freaking roof, i was literally popping off the bench with 225 and 255 on the inclines. that's a huge jump and i would assume it is from the free weight work i was able to do in the other gym that has a proper angle on their benches. my gyms incline is way to high and it kills your shoulders putting more focus on the front delt as opposed to the chest. i am really happy with today's session. i also talked with an old client of mine and we swapped some different stuff on supps and other things from our different approaches. he works with a coach that i am pretty good friends with but have never worked with before. always good to do a little cross ref ideas and tricks of the trade
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
steak nachos w/ fat free cheese (not taco bell haha)
wheat chips baked
meal 5
16oz turkey
1/4 cup sour kraut
today:
abs/back/bis (primary)
standing lat pd crunches 70x15/4
ng chest supported row ss 45x12 70x12 90x12 135x12ss 135x12ss 135x12ss (i freaking love the setup of this machine but only make it over to this gym every now and then but it is perfect for me)
banded face pulls ss x12/3
db pullovers 50x12 60x12 70x12
one arm sup pulldowns 40x10 60x10 70x10 70x10
deads 135x2 225x2 315x2 405x1/10 10 sec rest between each rep
db shrugs 60x12 70x12 80x12
banded hypers x20/3 (this hyper sucked ass and absolutely killed my freaking nuts and my knees. it wasnt built well for nothing other than hurting everything it isnt supposed to)
incline db curls 20x8 25x8/4 (30 sec rest)
db hammers 30x15/4 (20 sec rest)
done for the day. great session today. i moved some damn good weights with i would say perfect form to a t. pump was great and everything felt really really good. i did get a bit of a lower back pump doing those stupid hypers. nothing debilitating by any means but i damn sure felt it. that stupid hyper setup i have no clue who it was built by and who it was built for. the way it was setup it put almost every bit of the pressure on the back on my knees regardless of how you positioned yourself on the hyper. i got it knocked out though.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz chicken w/low carb ketchup
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
legs(secondary)(pressed on time again today for appt)
10 min treadmill warmup
roller work
lying leg curls 60x12 80x10 100x10 110x10 120x10/3 (20 sec rest)
leg extensions 45x20 60x20 75x20 90x20 105x20 120x20 135x20 (30 sec rest)
ssb squats 165x12 215x12 255x12 305x12 (45 sec rest)
front hip raises 80x10 100x10 110x10
seated leg curls 120x15 150x15/3
done for the day. holy freaking pump with the pace pushed. i freaking love it even though i dont like rushing the fast. i was still able to move really good weight around and got in a great session today. everything still feels really good also.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
Where do you get oatmeal bread sounds easy and tasty... I gotta order some intra MD right now too
Sent from my SM-G870W using Tapatalk
No I just saw your intra and reminded me, seems you have a lot more options in the US possibly whee you love as well is probably a lot larger of a population than where I am... I'll check out health food store, Walmart I doubt it, maybe save on...
Cheers
Sent from my SM-G870W using Tapatalk
yeah we have tons of options locally and if i want to drive about 30-45mins away i have even more options like trader joes, whole foods and costco. if i am required to do so i will do it but most of the time i am lazy and dont like that drive haha. as for that bread man, yeah our walmart carries it all the time in a few different brands they have it at sam's club also. i try to get the 30 cal one when i can but the regular is only 65 or 70 cals. i prefer ezekiel bread but it is a pain in the ass sometimes to either thaw it or eat it as toast cause it is hard as a brick haha. hell man, i have to order my cream of rice and a few other things from amazon because no where within a hundred miles of me ever stocks it.
You are still the king guns
today:
abs/delts/chest/cardio(secondary)
10 min treadmill warmup
incline sits x10/6
standing lat pd crunches 70x15/4
roller work
tri set
bent over db lats ts 20x12ts 25x12ts 25x12ts 25x12ts 25x12ts
seated db lats ts 20x8ts 25x8ts 25x8ts 25x8ts 25x8ts
banded pull aparts ts x10/5
tri set
banded hs decline press ts 45x8ts 70x8ts 70x8ts 70x8ts 70x8ts
hex press ts 50x8ts 50x8ts 50x8ts 50x8ts 50x8ts
stretch pushups ts x15 ts x12 ts x8 ts x8 ts x8
step mill intervals 15min 3-1 intervals
done for the day. great pump and session today and i went super fast on this one as well. i am really trying to push the tempo on my secondary sessions as much as possible. the intervals as usual suck ass and i was border line cramping after the first sprint haha. i pushed through though and got it busted out. i was supposed to do calves today but one of my fucking rivals was in there and they love stealing my tricks so i will get them in tomorrow. damn douche bags cant do their own research and are always copying anyone and everyone.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
i wouldnt call them so much rivals as much as a thorn in the side of us real competitors and coaches. they have done 3 shows (not one on their own) and they charge a god awful amount of money to coach stupid people that dont do their research. that's one of the reasons i absolutely loath him. the other is he has used a coach that sits on the judging panel where he has competed so none of his placements have been legit, oh and he nor his woman have ever won anything ever. another pair of fake ass fucking people that irritate the piss out of me. well them two and one other person are the only ones i can just see and it makes my bp go through the damn roof haha. oh and never deployed one freaking time, destroyed his own body during his first enlistment yet he plays the wounded warrior card. yeah that's a classy group of people.
i never play the card unless someone asks or if it is in ref to something i am doing. hell i feel uncomfortable when the reps contact me. either way they are very very bad people and not even in my weight class.
as for mine, i am doing a pro qualifier this summer. so i am wide open right now and i will buckle down completely in janurary with full tilt mode coming on around mid feb. i always like to get a good jump start, which should be a hell of a lot easier this year because i am already in good shape and adjusted. new supps go in and it will all come together nicely i am hoping
today:
back/bis(secondary and in honor of lt's rowing)
10 min treadmill warmup
rumble roller work
machine dy rows 90x10 105x10 120x10 170x12 190x10 205x8
kb rows pro grip x12 x10 x8 (no clue what weights they are i just went by sizes and it went well haha)
hs sup grip pulldowns 55x12 90x10 90x8
assist chins x12 x10 x8
rope face pulls ss 100x12 120x10ss 140x8ss
banded face pulls ss x6/3
db pullovers 50x12 60x10 70x8
banded good mornings x20/3
machine preachers 60x12 70x10 90x8 20 sec rest
db hammers 25x10/4 (20 sec rest between sets)
this one was for lt:
sled drags(eccentricless cardio 90x40 yards 90x40yards 90+monster kb 40 yards
done for the day. great session today. felt a little weaker but i got a great pump going right out of the gate. the sled drags where an extra kick in the nuts and drove in even more blood into my entire back and got me good and winded. pushed the pace on this workout and got it knocked out in about 80 mins total with wamups and everything else. productivity for sure
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
3 scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
day off for this guy but i have to go in and have some graston work done. i am already sweating haha and not looking forward to the treatment
it's eccentricless cardio. i would say it would be close to rowing but you move when you pull the sled to you with your back and arm muscle. cool thing about this kind of additional training is you get your cardio in and pump the muscle but dont hammer your cns with the eccentric phase of the movement. you literally pull the sled to you and then walk a few steps back and pull it to you again. really cool move and unlike the rower it doesnt make my hips tighten up and hurt. we do this with a band to pull also and not a rope, so it makes it even harder
today:
legs(primary)
10 min treadmill warmup
standing lat pd cable crunches 70x15/4
roller work
glute kickbacks 60x8 80x8 100x8 110x8 120x8 130x8 140x8
leg press 200x10 400x10 600x10 690x10 780x10 870x10 960x10 1050x10 1140x10 1230x10 1310x10 1420x10
1.5 squats 135x12 185x12 185x12 185x12
def sm lunges 115x20/3
lying leg curls ss 100x10(5)ss 110x10(5)ss 120x10(5)ss
db stiff leg deads 60x6 70x6 75x6
stretching quads and hams
done for the day. that was another kick in the nuts great session today. i did aggervate my knee a smidge on those leg press, no popping or injury type of deal. it just wasnt liking that amount of weight for that high of reps. my legs handled it really really well though. i am betting if i would have got some leg curls in prior it would have been all good. ice and flossing and i will be brand new by tuesday haha. i am happy with the poundage moved and the pump today and i feel freaking great. the graston session went pretty good, but hurt just as bad. she couldnt get my damn trap rhomboid area to open up and cooperate at all yesterday but everything else went better and deeper. she said you can only do so much without causing damage and trama so she went and did the best should good during the session. she said it should open up better next time. she says my back is getting better faster than she has ever seen. so we may be switching areas sooner than what i was figuring. she even worked my delts and triceps down to the elbow yesterday. that hurt really good too haha
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz steak house steak
large green salad with ranch
8oz sweet potato
brownie and 1 cup of ice cream
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
calves/abs/chest/delts/tris(primary)
10 min treadmill warmup
roller work
machine toe press 150x15(20) 210x15(20) 270x15(20) 250x15(20)
standing lat pd cable crunches 70x15/4
lat pulldown crunches 85x15/4
machine press 80x8 100x8 120x8 140x8 180x8/4
bb bench press 1.5s 135x8 165x8 195x8 225x8 245x8
machine flyes 120x10 135x10 150x10 140x10(x10/10sec)
standing db lats 20x15 25x15/3
bent db rear lats ss 25x20/4ss
banded face pulls ss x15/4
machine shoulder press 100x8 120x8 140x8(x25)
one arm cable pressdowns 55x10 70x10 70x10 70x10
bent over rope cable extensions 100x12 110x12/3
done for the day. nothing really to note today other than shoulders are a little ill tempered and the knee is a little better this am. i rolled the hell out of it last night and flossed. i did the same thing again this am as well. i will have it 100% by next leg session.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
back/cardio(primary)
10 min treadmill
roller work
one arm bb rows bar x 8 25x8 50x8 75x8 100x8 125x8/4 (really focused on stretch and hard squeezes today and not grinders)
db pullovers 65x12 70x12 80x12
stretch pulldowns 120x8 140x8 160x8
one arm sup pulldowns 60x10/3 (fast pace only 20 sec rest)
cable rope face pulls 100x12 120x12 140x12
banded hypers x20/3
sled rows 90x30 yards/4 rounds
done for the day. super pressed for time today so no calves and ab work since the kids are out of school. great session with a really good pump. i did get a pretty good low back pump from the hypers but not bent over killer. progression which is key.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
abs/legs(secondary)
standing lat pd crunches 70x15/4
roller work
seated leg curls 90x10 105x10 120x10(warmups) 135x10 150x10/4 (these were done with 30sec rest or just as long as it took my partner to go)
adductor machine 120x10 190x10/4 (same as leg curls)
db stiff leg deads(3/4 reps) 60x8 70x8 80x8
kb deep squats 40x10 70x6 80x6 100x6 120x6 120x6 120x6
machine leg press 315x20 315x20 365x20 395x20
done for the day. no calve work and i forgot to note it yesterday. they are sore as hell and quite painful tbh. so no work on those bad boys cause they already hurt to walk on haha. knee is pretty good, not 100% but it didnt bother me training today but i still didnt push it with regular squats. pushed the pace and got a really good pump out of todays session. those sled drag row yesterday killed my mid back, it is a little sore today. so it was def a very successful workout yesterday
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
abs/chest/delts/tris/calves(secondary)
incline sits x15/4
leg raises x15/4
roller work
machine press 60x10 80x10 100x10 120x10 140x10(20sec rest only) 150x10 160x10 170x10 180x10 190x10 200x10 (took about 40 sec on these sets)
hex press 55x12 55x12 55x10 55x12 (30 sec rest and i had a hickup on that 3d set for some reason haha)
machine flyes 120x10ss 150x10ss 165x10ss 165x10ss
banded over and backs ss x10/4
reverse peck deck flyes 60x30 75x30 75x30 (20 sec rest stupid pump)
db lat raises 25x10 30x10 30x10 30x10
spider walks x3/4
individual handle reverse grip pressdowns 80x10 90x10 100x10 110x10
incline db skullies 30x12/4
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss40x37 ss40x29 ss40x25 ss40x27
done for the day. great session really good pump and great pace as well. back is still feeling great, shoulder is a little aggervated still and knee is sway. one more session left this week then a good food filled rest day
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
abs/back(secondary cut short)
10 min treadmill warm up
roller work
standing lat pd crunches 70x15/4
mag sup grip low pulley rows 70x10 85x10 100x10 120x12 140x12 160x12 180x10 200x8
sm bent rows 70x10 185x12 235x10 285x8
dual handle sup pulldowns 100x10(to much to hold contraction) 70x12 85x10 100x8
pro grip traction machine 100x12 120x10 140x8
t bar lower trap shrugs 45x12 70x10 95x8
done for the day. i cut today's workout short because the gym was stupid crowded and it was taking way to long and i kept cooling down waiting. great workout though with a great pump and i did put in some damn good work even though i was pissed off and frustrated with stupidity running amuck. feeling great overall today though and i am stoked for 2 days of goodies.
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
their is going to be various goodies tossed in today from meal 5 on. sugar cookes from the kids to santa for sure with some egg nog. the rest i have no clue what the mrs has lined up for the big guy in red
today:
legs(primary)
10 min treadmill warm up
roller work
glute kickbacks 70x8 80x8 90x8 100x8 110x8 120x8 140x8
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 990x10 ds 990x6ds 900x8ds 810x10ds 720x12ds 630x14ds 540x16ds 450x18ds 360x20ds 270x22ds 180x24ds 90x30
sissy squats x10/3
ssb squats 165x10 215x10 255x10 305x10/2
seated leg curls ss150x10ss 165x10ss 180x10ss
db stiff leg deads ss ss75x6 ss85x6 ss95x6
done for the day. a little lower back pump today but not to bad. the knee is a little bit angry but no where near what it was last week, i actually didnt wrap it for the duration of training today, so that is a very good thing. i ate way way to much yesterday and i dont think i need any sugar at all for a bit. i got bloated gassy and felt like absolutely garbage last night but man was it good and worth it haha. i would say it transfered over to the pump and great session i had today though
meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
Guns u have the best journal on the net very detailed I learn from it Ed thanks for putting the time in the thread
today:
chest/delts/tris
10 min treadmill warmup
banded hs decline x8 x8 25x8 45x8 70x8 90x8 115x8ds 70x8ds 45x8
incline press 135x6 165x8 195x6 225x6 255x6 285x6
db flat press 70x10 80x10 ds90x11ds 70x12ds 60x10
db lats 20x15 25x15 30x12 35x11
reverse peck deck 60x30 75x25 90x20 90x15
rope pressdowns 90x12 100x12 110x12 100x12
one arm overhead db extensions 30x12/4
done for the day. shoulder and elbows were very angry at me today. if i were a betting man i would say i pushed a smidge to hard on the contractions with the bands today. when you use speed and drive hard to lockout it seems like it aggervates my elbows and shoulder quite a bit. still got to get it done, i need to work on getting my groove a little better and stopping my lockout a little bit shorter at the top. i am actually a little bit sore today, so the weekend even after the christmas binge was very productive.
meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
abs/back(primary)
10 min treadmill warm up
standing lat pd crunches 70x15/4
lat pd crunches 85x15/4
rumble roller work
meadow's rows bar x8 25x8 50x8 75x8 100x8 125x8 150x8/3 ds100x8ds 75x8ds 50x8ds 25x8
assist chins death x8 x8 x8 x6 x8 x6 wide med ng
t bar rows 45x8 70x8 90x8 115x8 135x8
cable sup pulldowns 50x20/2
sled drag rows (two hands) 90x40 yards/4
sled drag rows (one arm) 45x40 yards/4
done for the day. great session today, moved with a quick pace but got some really great weight up. the chins sucked ass since they are very very hard for me to perform regardless of using the assist machine or not. i can still get a damn good contraction on them it is just hard to do for more than 6-10 reps. i am very happy with the workout and my wind is really really good for the duration of my sessions lately. so we are making some damn good progress across the board. calves are still a little tender, not sore but tight, so i left them alone again today. i am ready to get down to the nitty gritty and get these preps under way to see just how much i have added on and honed this year.
meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
legs(secondary)
10 min treadmill warm up
standing lat pd crunches 70x15/4
roller work
leg extensions 75x20 90x20 105x20 120x20 135x20 145x20
squats 135x10 225x20/4 (serious kick in the nuts)
front raise on the hip machine 70x10/3
lying leg curls 80x15 90x15 100x15 100x15
done for the day. holy sweet baby jesus this was absolutely brutal painful pump. i honest to god do not think another drop of blood could have went into my legs. i even pushed the pace hard and it made it 10x worse haha. i was very happy to have this one finished cause i could barely walk out. i would say a very successful and productive day today.
meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
abs/chest/delts/tris/calves(secondary)
incline situps x15/4
leg raises x15/4
roller work
ng machine press 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 (10 sec rest only after 100lbs. i did the other sets back to back)
banded hs decline x8 25x8 50x8 75x8 50x8/2
hex press 45x12/4
machine flyes 120x10ss 135x10/4ss
banded over and backs ss x10/4
reverse peck deck flyes 75x30/3
db lat raises 25x10/4
spider walks x3/3
reverse grip cable pds 80x12 90x12 100x12 110x12 (15 sec rest)
db skullies 35x10/4
seated calf raise ss 50x10ss 75x10ss 100x10ss 125x10ss 125x10ds 100x10ds 75x10ds 50x10
tibia raise ss ss40x33 ss40x28 ss40x26 ss40x22 ss40x19
done for the day. great session today. pump was almost as stupid as legs yesterday and the pace and rest were super fast. i think i am going to seriously push the pace from now on on these secondary days and drive max blood in. we will see what happens but man i think it sucks worse than heavy weight does. i am def not huffing and puffing at all which is a good sign that the additional cardio is doing what i am going for.
meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz chicken
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
Sorry I've been missing so long:
Looks like you are killing it and getting the results that you are after. So great to hear that you can keep the pace up and still breathe like a human, feels great doesn't it? I'm thinking I may need to see some of these great results you are getting this winter. I would add the emoji (This thread is useless without pictures) BUT we all know that would be a lie. Thank you as always for everything I get to learn from your thread. Much love.
~Trixie~
today:
abs/back/bis(secondary)
standing lat pd crunches 70x15/4
lat pd crunches 85x15/4
mag ng cable orws 70x10 85x10 100x10 120x10 140x10 160x10 180x12 200x10 220x8
cybex pro grip rows 120x12 135x10 150x8 (first time used this and it is a great machine)
dual handle sup pd 85x12 100x10 120x8
ng traction machine pds 90x10 110x12 120x10 140x8
prone shrugs on tbar 70x12ss 95x10ss 95x8ss
banded face pulls ss x8/3
incline rope pullovers 80x12 100x10 120x8
banded good mornings x20/3
spider curls 25x10/4(back to back no rest)
db hammers 30x10/4 (10 sec rest)
done for the day. another great day other than being slammed to the gills on the gym floor. i actually had to wait a few times and ended up cooling down so some of the extra sets i had to do i didnt even note. i did get a great workout in nonetheless with a great pump. my elbow is a little fired up at me right now and shoulders as always. neither is too bad but i am still noting it so i can see how long it takes to get better and where the issues is occuring so i can try to eliminate it a bit.
meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
16oz turkey
8 oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut
today:
legs(primary)
10 min treadmill warmup
standing lat pd crunches 70x15/4
roller work
glute kickbacks 60x8 70x8 80x8 100x8 110x8 120x8/2
lying leg curls 60x12 80x12 100x12 120x12 130x12 150x12 ds150x10ds 120x10ds 100x10ds 80x10(1)
leg press 200x20 290x20 380x20 470x20 560x20 630x20 720x20 720x20 720x20 720x20
bulg split squats 25x8 45x8 65x8 ds85x8(1)ds 65x8(1)ds 45x8(1)ds 25x8(1) yep sucked ass
double banded good mornings x20 x17 x15
stretching and flexing
done for the day. great freaking session today. i moved super quickly from set to set and got one hell of a heavy pump. i actually needed a partner today so i snatched up one of the gym workers husbands and killed him haha. he held his own even though we went back to back on each and every set. he did need the puke bucket and wont be able to walk for a few days haha. good times. stand by those that are following for some diet changes and even more improvements going into this season. now i am leaning down even more and slowly backing out of gaining and working on refining everything up nicely. should be very nice change of pace
meal 1
home made protein pudding w/cor not oats
meal 2
protein cakes
intra
4 scoops intra md
meals 3
16oz tilapia
8oz sweet potato
meal 4
super dbl nacho burger
fries
2 cups peach ice cream
meal 5
16oz turkey
1/4 cup sour kraut
Nice leg session guns.
Super double nacho burger..... Gonna have to try that. Keep crushing brother.
today:
abs/chest/delts/tris(primary)
10 min treadmill warm up
roller work
standing lat pd crunches 70x15/4
incline db press 25x8 45x8 65x8 85x8 105x8 (solo so i didnt have help going heavier)
machine flyes 135x10(1) 150x10(1) 165x10(1)
bench press 135x6/2 225x6/3 ds225x6ds 185x6 135x30
machine press 140x8ss 150x8ss 160x8ss
banded over and backs ss x10/3
db lats 20x10 25x10 30x10 ds35x10ds 25x10ds 15x10ds (ds didnt go as planned because all the dbs were taken)
reverse peck deck fly 75x20 90x15 105x12 120x10
spider walks x3/3
rope pressdowns 80x12 100x12 110x12 ds 120x10ds 100x10ds 80x10(1)
done for the day. great workout even though it was crowded and i had a couple of waits and couldnt use some of the dbs i needed to. still got a nasty pump and got it all knocked out really effectively. dietary changes in effect and i am not stoked haha. feeling good though.
meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
intra
2 and a half scoops intra md
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges
today:
abs/back/bi (primary)
10 min treadmill warm up
incline sits x15/4
lat pd crunches 85x15/4
chest supp ng rows 60x10 75x10 90x10 135x15 150x12 165x10 180x8
mag ng pulldowns 100x10 120x10 140x10 ds180x6ds 140x8ds 100x17
db rows 120x8/4 (20 sec rest only)
rack pulls (mid shin) 135x2 225x2 315x2 405x5/4(1min rest) these were actually pretty good and had great speed surprisingly because i was toast
drag curls 95x15/4 (20 sec rest)
done for the day. session felt awesome today. no issues at all with contractions or anything at all bad. my low back is a little pumped and tight from the pulls but man it was so light and smooth i was blown away with the speed for sure. no breathing issues either haha, which is another huge plus. new changes to the damn diet and i feel full is crap for some reason. idk if it is the addition of the fats slowing digestion or what but man i feel full as a tank. i figured that was going to hinder my training today also but not at all. i got a great workout in and even some good eccentric less at the end
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges
yesterday:
abs/legs(secondary)
10 min bike
standing lat pd crunches 70x15/4
roller work
lying leg curls 60x10 80x10 90x10 100x10 110x10 120x10 130x10 120x10 120x10
adductor 150x10 190x10/4
reverse hacks 90x10 115x10 180x6 230x6 270x6 320x6 360x6 450x6
machine leg press 390x20/4
done for the day. damn sure not the best and productive workout in a while. i got my curls done no problem, then had to wait on the adductor, finished those then no squat racks open. so i waited and waited and waited for these stupid ass weak power lifters to do whatever in the hell it is they were doing. finally after cooling down a second time and being highly irritated i opted for the reverse hack. now keep in mind if they were actually working hard and progressing it would have been no big deal but these two ass holes were squatting when i got to the gym. so they had spent probably an hour and a half just on squats and sad fact of the matter is they werent even using max weights or doing more than 2 reps. smh at the inconsideration and cluelessness of those two people. oh wait, they actually videoed each and every set and would drop to the floor after each set of anywhere between 185 and 255ish. i never point out the amounts that people are actually doing but give me a damn break, they claim to be power lifters and i know they come close to 500lbs or more on their maxes. i honestly think they were doing fake videos to post up about how hard they are working and not putting their weights into the frame.
anyway, got my bp up a little bit and finished up as best as i could. i did get some good blood back into my quads with the fast paced leg presses. that was the only success of the entire workout. i had another graston session done yesterday. almost no pain at all for the most part, low back was a little tender from deads but over all my back is on the money. i got one more and then we move to the legs haha. i start sweating thinking about that pain and she laughed at me when she brought up moving onto the next area. good times. diet came down the last few days but holy crap i am full as hell 24/7 for some reason. i am thinking the increase in fat is slowing digestion down a bit and making me stay and feel fuller. my last meal of the day is a workout to get in right now and i pour sweat every time i eat. so my metabolism is wide open.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 2 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges
today:
abs/chest/delt/tris(seconary)
10 min treadmill warmup
roller work
incline situps x15/4
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 (10 sec rest only)
hs incline press 45x10 70x10 70x10 70x10 (same rest and i was burnt out haha)
hex press 45x12/4 (same rest)
machine flyes 135x10ss 150x10ss 165x10ss
over and backs ss x10/3
reverse peck deck 80x30/3 (20 sec rest)
db lats 25x10/4
spider walks x3/3
v bar pressdowns 120x12 140x12 150x12 160x12 (10 sec rest)
one arm over head db extensions 30x10/4
done for the day. super quick pump workout that the pump was really good on. fast pace and no issues at all today. only thing that is really note worthy is my stomach is still full as hell and i am loving the diet changes haha. i am not hungry at all full and feel really good.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
12 oz ground turkey
16oz sweet potato
1tbl spn coconut oil
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12 oz ground turkey
8oz sweet potato
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges