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Originally Posted by MOUNTAIN-MAN

You da man ground turkey the day after turkey day that's dedication brother.

thanks man. i actually like ground turkey myself and since beef is stupid expensive i have to sub a little bit to offset costs

Tweettoday:

legs
10 min stepmill warmup
seated leg curls 75x10 90x10 105x10(warmups) 120x10 135x10 150x10 165x10 180x10 195x10
adductrors ss 100x10ss 110x10ss 120x10ss 140x10ss
abductors ss 100x10 ss140x10 ss 190x10 ss 190s10
squats (speed) 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 90x20 105x20/3

nice easy but very effective workout. i start my deloading training today so it will all be easy non cns stressing stuff for the most part and moderate weight. i will go this route for 2-3wks to allow my body to recover a bit better and then roll from their for the next killing. this is just to give my cns a little break but i wont back off all that much just take some of the intensity stuff out and back down to a 4 day split for a min of 2 wks and max of 3. i will also be adding in about 4 days of cardio also to work it back into me routine as well. mainly for health but i could use a little more wind in my lungs also


meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 2
16oz round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
double italian burger
fries
meal 5
16oz ground beef w/ketchup and mustard

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Originally Posted by guns01

thanks man. i actually like ground turkey myself and since beef is stupid expensive i have to sub a little bit to offset costs

I found some beef for 2.89 lb today at bi- low

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Originally Posted by MOUNTAIN-MAN

I found some beef for 2.89 lb today at bi- low

i would have cleaned them out then man

Tweettoday:

chest/delts(deload)
10 min treadmill warmup
rotator work
machine press 100x10 120x10 140x10 160x10 180x10 200x10 (used neutral grip and man i was way weaker this way)
hex press 35x12 40x12 45x12/2
pec minor dips ss x17ss x15ss x15ss
band over and backs ss x10/3
reverse peck deck 75x30/4
db lats 15x10 25x10 30x10 35x10
spider walks 3 rounds up and down for 3 sets

done for the day. in and out in under 45 minutes for a great workout. not to heavy not to stressful but just right to give the old body a little break. now its recover with some sunday football


meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 75g vitargo
meal 2
16oz round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

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Originally Posted by MOUNTAIN-MAN

You da man ground turkey the day after turkey day that's dedication brother.

I agree, I would have been all about the leftover mashed potatoes and gravy if I had cooked. BTW you look great guns! Keep it up.
~Trixie~

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Originally Posted by Trixie

I agree, I would have been all about the leftover mashed potatoes and gravy if I had cooked. BTW you look great guns! Keep it up.
~Trixie~

we got by without cooking this year and went over to a friends so the leftovers were minimal unfortunately. i did hammer some sweet potato casserole though haha

Tweettoday:

since i am deloading i had absolutely every intention on doing cardio starting up today. i even got up an hour earlier to do so and as soon as i stepped on the steps it was a no mas across the freaking board. my inner thighs are absolutely destroyed to the point were it is even uncomfortable to sit. so maybe cardio tomorrow if i am healed up enough to do so. you would think going lighter and easier would be easier and not as painful but i was way wrong on that one

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Originally Posted by guns01

today:

since i am deloading i had absolutely every intention on doing cardio starting up today. i even got up an hour earlier to do so and as soon as i stepped on the steps it was a no mas across the freaking board. my inner thighs are absolutely destroyed to the point were it is even uncomfortable to sit. so maybe cardio tomorrow if i am healed up enough to do so. you would think going lighter and easier would be easier and not as painful but i was way wrong on that one

What do U use for cardio treadmill bike ?

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Originally Posted by MOUNTAIN-MAN

What do U use for cardio treadmill bike ?

i used the tread exclusively last prep. low and slow. the step mill is my go to if progress stalls or my knees start to act up

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Originally Posted by guns01

i used the tread exclusively last prep. low and slow. the step mill is my go to if progress stalls or my knees start to act up

Same here seems to burns more bf for me

Tweettoday:

back(deload)
10 min treadmill warmup
db rows 40x10 50x10 60x10(warmups) 80x12 105x10 125x8
meadows rows 45x10(warmup) 70x12 90x10 115x8
reverse grip one arm pulldowns 50x12 60x10 70x8
chins x12 x10 x8
rope face pulls 50x12 70x10 90x8
db pullovers 55x12 65x10 75x8
banded good mornings 2 thick orange bands x20/3
machine toe press 210x15ss 250x12ss 290x12ss
tib raises 40x50 ss40x35 ss40x32

done for the day. nice easy nasty pump day. got in and took a bit to get warmed up but still got it busted out in a little over an hour. i think i may be getting a cold but once i got the blood flowing everything went very well. i started my new intra workout product from prime nutrition today called intra md. stuff is awesome and actually mixes and tastes great. no gas no bloat and absolutely did not destroy my appetite for the day. maybe another 10-20 good quality pounds from this stuff? would be nice for christmas haha


meal 1
12 whole eggs
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz grilled chicken w/bbq sauce
8oz baked russet potato
meal 5
16oz ground beef w/ketchup and mustard

TweetI thought I was the only grit guy here good to see u like em also