Tweetquads:

15min step mil
lying leg curls 45x30/3
leg extensions 45x50 60x40 75x30 105x20 120x20 135x20 150x15 165x15
squats 135x20 225x20 315x15 405x12 405x10 stopped short cause knee started getting a touch irritated
leg press 200x50 400x40 600x30 700x20 800x15
static holds 1min/4
sissy squats no weight x15/4

done for the day.

note: not feeling it at all today. cold and rainy and my joints were already achy before i even went in. i knew it was going to be crappy and as soon as i went to start warming up my guts started rolling on me so that is pretty much a day ender. pushed through though and got it done

TweetLoving the log so far guns! Thank you for doing this!

Tweet

Originally Posted by Ezskanken

Loving the log so far guns! Thank you for doing this!

no problem man, it comes straight out of my log book. only thing i am not doing every day here is my meals just 1 set for the week cause i eat the same thing every day

Tweet

Originally Posted by guns01

no problem man, it comes straight out of my log book. only thing i am not doing every day here is my meals just 1 set for the week cause i eat the same thing every day

My wife just came opened the door as I was cussing out loud looking at your meal plan lol. She was like, "what's the matter?" I said, "oh sorry baby, didn't kow you were home. These guys eat like animals!" Then she gave me her your crazy look and got out of her blues. Ha ha.

Tweet

Originally Posted by Ezskanken

My wife just came opened the door as I was cussing out loud looking at your meal plan lol. She was like, "what's the matter?" I said, "oh sorry baby, didn't kow you were home. These guys eat like animals!" Then she gave me her your crazy look and got out of her blues. Ha ha.

my wife has gotten so in tune to my eating she can eye ball portions to within an oz or 2 max without weighing it. she used to prep all my food and i would say hey did you weigh that? nope dont need to. then i would check it and it would be right on the money or just a touch over or under. she can still do it to this day. she always calls me out over or undereating when dieting too. always busting my nuts. nothing like 6wks out and the boss says you didnt get all the carbs in today did you? nope to full. not going to win with that approach haha

Tweettraps/delts:

15 min step mil
db shrugs 50x30 60x30 80x20 100x20 120x15/2 70x25
reverse pec deck rear lats 30x30 45x30 60x25 75x20 90x20
rope pulldowns for rear delt 60x20 75x20 90x20 105x15 75x20
machine lats. 50x20 60x20 80x20 100x20 120x15
db lats 15x25 20x25 25x20 30x15
military press 135x50/3
bb shrugs 135x25 185x20 225x20 275x20

Tweethams on turkey day:

15 min step mil warm up:
seated leg curls 90x30 105x30 120x20 135x20 150x20 180x20 195x20
glutes on hip machine 50x20 60x20 80x20 100x20
lying leg curl 60x20 80x20 100x20 120x20
stiff leg deads 135x20 225x20 275x15 315x15
walking db lunges 40x40 yards/3

done for the day

Tweetback/tris:

15 min step mil warm up
machine pullovers 90x30 105x25 120x20 135x20 150x15 165x15
seated low pulley rows 120x20 150x20 165x20 180x15
db rows on incline 40x20 50x20 70x20 90x15/2
wide grip pulldowns 120x20 135x20 150x20 165x15
v bar pulldowns 150x20 135x20 120x25 105x30
straight bar pressdowns 80x30 100x35 120x40 140x20 160x15
reverse pressdowns 100x20 120x20 140x20 150x15
one arm overhead db press 30x20 40x20 50x15 60x12

Tweetslacked on logging here. here are the last couple workouts:

chest/bis earlier in the wk:

15 min step mil warmup
pec dec flyes 45x30 60x30 75x25 90x20 105x20 120x15 150x15
incline press 135x20 225x20 515x5/5
cable crossovers 50x30 70x30 90x20/2
flat db press 80x20 100x20 110x15 120x15
db hammers 25x20 35x20 45x20 55x15 65x15
db culs 20x20 25x20 30x20 35x20 40x20 45x12
db preacher curl 20x20 25x20 30x18 35x15
reverse culs 75x20 85x20 95x15 105x12

TweetDid you get to enjoy the food yesterday brother

Tweet

Originally Posted by Ezskanken

Did you get to enjoy the food yesterday brother

haha absolutely did. looked like this and i logged it:

meal 1
16oz top round
2 tbl spn coconut oil
1 tbl spn acv
meal 2
16oz top round
2 tbl spn coconut oil
meal 3
16oz shrimp (leaving room for turkey)
2 tbl spn coconut oil
meal 4
16oz white meat turkey breast
1 cup brocolli casserole
1 cup turkey stuffing
2 cups mashed potatoes
1 slice pecan pie
2 diner rolls
meal 5
16oz turkey
meal 6
100g whey shake
1 slice pecan pie

TweetDamn! Leaving room for turkey!? That's some food intake right there bro!

Tweet

Originally Posted by Ezskanken

Damn! Leaving room for turkey!? That's some food intake right there bro!

i can put it away man. i got a buddy that is over 300lb and he cant eat as much as i can. didnt start out that way but i can now haha

Tweetnothing but 30 minutes cardio on step mil for 30 minutes this weekend

TweetGuns, with keeping your body fat low throughout the year, are your mass gains slower in regards to an all out bulk? Quality gains take longer to see on the scale?