Tweettraps/delts:

15 min stepmil
bb shrugs 135x50 185x50 225x50 135x50
rope pulldowns for rear delts 45x30 60x25 75x20 90x20 105x20 75x20
machine laterals 50x20 60x20 80x20 100x20 120x15
sm btn press 115x50 135x50 185x50
db laterals 20x20 25x20 30x15/2

Tweethammies:

15 min step mil
leg extension 30x50 45x40 60x30 (workout partner kept pace on these so i may have to step it up a notch on the warm up)
lying leg curls 60x30 70x25 80x20 90x20 100x20 110x20 120x20 these were done with a 2sec pause at the top with a slow neg contracting glutes and pushing hips into pad on the down stroke
glute ham tie in on hip sled 50x15 60x15 70x15 80x15
reverse hacks 90x20 180x20 270x15 360x15 450x15
walking db lunges 40/40yards 4 sets
modified leg curl on lying leg curl machine 40x20 50x20 60x20/2 (these are done kneeling on the end of the pad, keeping upper body upright and curling the leg for the top third of the movement. stack never touches)
done

Tweetback/tris

15 min step mill
machine pullovers 80x30 100x25 120x20 140x20 150x20 160x15
v bar pulldowns 90x20 105x20 120x20 150x15
hammer strength rows 45x20 90x20 135x15 180x12
one arm db rows off db rack 50x20 60x20 80x20 100x20 120x15
deads 135x20 225x20 275x20 315x15

db skullies 25x25 30x20 40x20 50x15
over head rope extensions 60x20 80x20 100x20 120x15
close grip bench 135x20 225x20 315x15/2
vbar pressdowns ds 140x10ds 120x10ds 100x10ds 80x10ds 60x10ds 40x10 2 rounds

Tweetcheck in on this one daily everyone following along. i stopped putting my daily meals in unless i change something cause i eat the same way everyday during the wk. i change how i eat every other week so i do one day only. i go high carb for a wk and then medium carb for a wk. workouts change every time for the most part also. got to keep them muscles confused and guessing each and every time

TweetThe focus on diet jumps out at me, I appreciate that you know it's importance.

Tweet

Originally Posted by Anabolic5150

The focus on diet jumps out at me, I appreciate that you know it's importance.

that is a fact sir. food is the most important aspect of any program. if you dont stay in a positive nitrogen balance 24/7 then you are just basically spinning your wheels. no amount of training of supplements can offset what food does for the body

Tweetgood looking log my man. Can't wait to see how it goes. How old are you? You shooting for supers this year?

Tweet

Originally Posted by jamescb77

good looking log my man. Can't wait to see how it goes. How old are you? You shooting for supers this year?

i am in my 30s lol been in the game for a long long time. started competing as a measly teen and now trying to be one of the big guys. i always shoot for the supers but i wont let conditioning prevent me from dropping into the top of the heavies. my goal for this year would be to hit the top of the heavies in top condition by the end of the competitive season but we will have to wait and see what my body does as i transition gears

Tweet

Originally Posted by guns01

that is a fact sir. food is the most important aspect of any program. if you dont stay in a positive nitrogen balance 24/7 then you are just basically spinning your wheels. no amount of training of supplements can offset what food does for the body

Gospel truth right there!!

Tweettoday:

nice and simple 30 minutes on the step mill and some light lower ab work:
hanging knee ups 6x15
lower ab machine 40x15/4

TweetSounds like a great plan just seems like if you can go from 290 to 225 or less you are a little fluffier than 8-10%. This is a great log and I look forward to following it.

Tweet[QUOTE=jamescb77;1029492]Sounds like a great plan just seems like if you can go from 290 to 225 or less you are a little fluffier than 8-10%. This is a great log and I look forward to following it.[/QUOTE

ask anyone who has seen me. i dont carry more than 10% and if i do i back off on carbs and fat and turn the cardio up. i am still trying to find the balance of holding max muscle while keeping razor sharp conditioning. and just as an fyi for everyone i naturally carry anywhere from 10-15lbs of water until i start depleting water. doesnt matter what i eat, what i take or how much cardio i do it is how my body is.

Tweetcardio only today:

nice boring day with the mrs. 30 minutes tread full incline at 3.0 mph

Tweetthis was what last week looked like

meal 1:
12 whole eggs
2 cups oats
2 slices ezekel toast
acv
meal 2
16oz top round steak
2 cups brown rice
meal 3 (post workout)
100g whey with 2cups almond milk
1 1/2 cups cream of wheat
meal 4
16oz top round steak
2 cups oats
2 tbl spns coconut oil
acv
meal 5
16oz top round steak
2 cups oats
2tbl spns coconut oil
meal 6
16oz top round steak
2 medium sweet potatoes
2tbl spns coconut oil
acv
meal 7
100g whey in water.

Tweetthis weeks meal line up minus thursday. probably be adding a lb of turkey in a time or two on friday also

meal 1:
16oz top round
2 cups grits
acv
meal 2
16oz top round steak
2 tbl spns coconut oil
meal 3 (post workout)
100g whey with 2cups almond milk
2 large sweet potatoes
meal 4
16oz top round steak
2 tbl spns coconut oil
acv
meal 5
16oz top round steak
2tbl spns coconut oil
meal 6
16oz top round steak
2tbl spns coconut oil
acv
meal 7
100g whey in water.