Tweettoday:

arms
10 min treadmill warmup
v bar cable pressdowns 100x15 120x15 140x15 160x15 180x15 (warmups) ss 200x15ss 205x15ss 205x15ss 205x15ss
stand bb curls ss30x15 ss40x15 60x15ss 70x15ss
reverse bb curls 40x12ss 60x12ss 70x12ss 80x12ss
one arm rope pressdowns ss40x10 ss50x10 ss60x10 ss70x10
ez curl preachers 65x8ss 75x8ss 85x8ss 95x8ss
lying bb extensions ss95x15 ss 135x15 ss155x15 ss165x15
toe press ts 190x12ts 250x10ts 290x10ts 310x10ts
standing calf raise bw x15ts x14ts x12ts x11ts
tibia raises ts50x65 ts50x35 ts50x24 ts50x21

great session today. pumped arms and calves all around and some really good weights. nasty silly pumps to be exact. in and out in 55 minutes total


meal 1
16oz top round steak w/a1
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
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese

Tweettoday:

legs (deload)
10 min stepmill warmup
lying leg curls 50x10 60x10 70x10(warmups) 90x10 100x10 110x10 120x10 130x10 140x10
adductor ss 100x10ss 110x10ss 120x10ss 140x10ss
abductor ss120x10 ss160x10 ss190x10 ss190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 105x20 120x20 120x20 120x20

last week of deloading started today. i actually feel freaking great. even though i have pretty much done the exact same leg session for 3 in a row i have gotten stronger and feel better at the same time. should kick off the new program nice and nasty.


meal 1
16oz top round steak w/a1
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
1 mcdonald's family dinner box(yes i ate the whole thing)
meal 5
16oz ground turkey w/chilli and cheese

Tweet

Originally Posted by guns01

today:

legs (deload)
10 min stepmill warmup
lying leg curls 50x10 60x10 70x10(warmups) 90x10 100x10 110x10 120x10 130x10 140x10
adductor ss 100x10ss 110x10ss 120x10ss 140x10ss
abductor ss120x10 ss160x10 ss190x10 ss190x10
squats 135x10 185x10 225x6 245x6 275x6 295x6 315x6
leg extensions 105x20 120x20 120x20 120x20

last week of deloading started today. i actually feel freaking great. even though i have pretty much done the exact same leg session for 3 in a row i have gotten stronger and feel better at the same time. should kick off the new program nice and nasty.


meal 1
16oz top round steak w/a1
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
1 mcdonald's family dinner box(yes i ate the whole thing)
meal 5
16oz ground turkey w/chilli and cheese

Wow mcchucks your bad lol, never heard of family box how much food is that???
Tank

Tweet

Originally Posted by rnixon

Wow mcchucks your bad lol, never heard of family box how much food is that???
Tank

2 big mac
2 cheese burgers
10 piece nugget
4 fries

all for 10 bucks haha and i ate the whole thing. that's my cheat for leg day

TweetLmfao sounds alright actually, I haven't had McDonald in forever.

TweetRespect eating the mc d family box bro much respect fist killed mc d for me I miss the big mac

Tweet

Originally Posted by guns01

that's exactly what it means man. no intensity techniques are being used right now such as iso holds static holds etc...... even though we are still going heavy we are doing things that dont tax the cns. everything is done explosive for the most part with perfect form. plus i cut back to 4 days a week again to allow for more recovery time as well.

I've been wondering the same thing thanks for the answer. I can't wait to get back to that kind of training and glad that I get to do it for a lot longer than 3 weeks. Can't wait to see the new program. Looking good guns keep it up!
~Trixie~

Tweetyesterday:

chest/delts(delaod)
10 min treadmill warmup
rotator cuff work
twist press ts 35x10 40x10/2(warmups) 45x8ts 50x8ts 55x8ts 50x8ts
flat db flys ts 35x8ts 35x8ts 30x8ts 30x8ts
banded hs decline ts45x8 ts45x8 ts45x8 ts45x8
reverse peck deck 75x30/3
db lats 25x10 30x10 35x10 35x10
spider walks x3/4

done for the day. last week of deload hell yeah. i was going to do some hiit cardio today but i am actually pretty sore so i will take one extra day off to recover before i add it in. i feel pretty good other than being a bit sore though. i havent been sleeping really well and i havent put my finger on as to why. it very well could be the cold aggervating an injury of mine that is making me wake up many times a night and not being able to get fully comfortable


meal 1
16oz top round steak w/a1
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
big bowl of beef stew w/lots of beef and veges
meal 5
16oz ground turkey w/chilli and cheese

TweetHope u get some sleep bro the 27 degree nights are making my shoulder and knees hurt like hell and makes sleep a luxuRy

Tweet

Originally Posted by MOUNTAIN-MAN

Hope u get some sleep bro the 27 degree nights are making my shoulder and knees hurt like hell and makes sleep a luxuRy

I need to move to where you are

Tweettoday:

back(deload)
10 min treadmill warmup
giant sets
sm bent rows gs195x8gs 245x8gs 295x8gs 295x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 65x8gs
db rows gs50x8gs 55x8gs 65x8gs 75x8gs
band face pulls gs x8/4
tiset
reverse grip pulldowns 50x8ts 60x8ts 70x8ts 70x8ts
wg bth pulldowns 120x8ts 120x8ts 120x8ts 100x8ts
machine ng pulldowns 140x8 ts140x8 ts120x8 ts120x8

done for the day. felt really really weak today for some reason. i have no idea as to why. got in though and knocked it out. last deload back session today and last total delaod workout is tomorrow


meal 1
16oz top round steak w/a1
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 pan fried chicken w/coconut oil
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese

Tweet

Originally Posted by guns01

today:

back(deload)
10 min treadmill warmup
giant sets
sm bent rows gs195x8gs 245x8gs 295x8gs 295x8gs
db pullovers gs45x8gs 50x8gs 55x8gs 65x8gs
db rows gs50x8gs 55x8gs 65x8gs 75x8gs
band face pulls gs x8/4
tiset
reverse grip pulldowns 50x8ts 60x8ts 70x8ts 70x8ts
wg bth pulldowns 120x8ts 120x8ts 120x8ts 100x8ts
machine ng pulldowns 140x8 ts140x8 ts120x8 ts120x8

done for the day. felt really really weak today for some reason. i have no idea as to why. got in though and knocked it out. last deload back session today and last total delaod workout is tomorrow


meal 1
16oz top round steak w/a1
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 pan fried chicken w/coconut oil
8oz red potato
meal 5
16oz ground turkey w/chilli and cheese

Super nice day esp like the heavy bent rows brother

Tweettoday:

arms(deload)
10 min treadmill warmup
vbar cable pressdowns 100x20 110x20 120x20 120x20(warmups)
bb curls 40x15 50x15 60x15 70x15
reverse bb curls 30x12 40x12 50x12 60x12
machine preachers 60x8 70x8 80x8 80x8
vbar pressdowns 12015 150x15 180x15 200x15 180x15 160x15 150x15
one arm rope pressdowns 40x10 45x10 50x10 55x10
lying db extensions 35x15 45x14 40x11 35x14

nothing really unusual to write down today other than i moved way to fast today and my weights and rep ranges suffered. we went in later in the evening today and i dont mesh well with that crowd. so we cranked the tempo up way high and got it done in about 25-30 minutes. pump was stupid though and i am looking forward to going back into the new program tomorrow for legs. i did swing by the beef counter at sam's today and beef prices are dropping. so maybe i will be adding in a couple more pounds of beef here soon. it would be nice to add some beef growth to the diet in the new year


meal 1
16oz top round steak w/a1
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
zaxbys boneless chicken wings
fries
meal 5
16oz ground turkey w/chilli and cheese