Tweettuesday:
chest/bis

20 min treadmill am fasted

10 min treadmill warmup
rotator cuff work
incline db press 40x20 50x20 60x20 80x20 100x20 120x14
bench press 135x20 185x20 225x15 225x14
hs incline 45x20 90x20 135x10 135x7
machine press ss 100x20ss 120x20ss 140x18ss
band stretches overhead x20/4
bb curls 40x20 60x20 80x20 100x18
db curls (static hold) 25x20 35x15 40x12 45x10
db hammers 30x20 40x20 50x15 60x12
done for the day


meals
meal 1
16oz ground turkey
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

Tweetmy city is completely locked down because of weather so no training yesterday or today. so all i got is my meal lineup. i have added in a few cookies animal crackers with pb and other light snacks cause i am bored and cold


meals
meal 1
16oz ground turkey
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

Tweetmonday

20 min am fasted cardio treadmill

10 min step mill warmup
rumble roller work (knees are really bothering me due to some serious cold weather that isnt common for us)
leg extensions 45x60 60x60 75x60 105x20 120x20 150x20 (held for a 5 count at the peak of contraction)
hacks 90x20 180x20 270x15 360x12
front squats 135x20 185x20 225x15 275x10 (no issues with knees at all)
squats 135x20 225x15 315x12 315x10
leg press 600x20 690x20 780x20 870x20
done for the day (no hammies cause i am being easy until the knees feel 100% again)



meals
meal 1
16oz skirt steaks
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

diet will not change until prep starts in about 2 wks or so. i am priming up my metabolism so i have an abundance of cals that are cut when i start up. i am not chasing weight or trying to add in any more muscle at this point. i broke 300lbs this offseason at around 12% give or take and i have scaled back down to a comfortable 288 for now. i dont chase numbers and i let my body do what feels comfortable to me and trying to force it back to 300 wouldnt do me a bit of good at this point cause 99% would be a waste with fat and water. i am ready to get this contest season kicking in high gear and do some damage again this year

Tweettuesday;
chest/bis

20 min am fasted cardio treadmill

10 min treadmill warmup
rotator cuff work
hs incline press 45x20 90x20 135x12 180x7 135x10
hs decline 45x20 70x20 90x20 115x18
incline db press 40x20 60x20 80x20 100x17
cable crossovers 40x30 50x25 60x20 70x20 80x20
bw vertical curls on smith x20 x20 x17 x12
db preachers 20x20 30x20 negs 40x10(5sec ea) 50x10 50x8
standing db curls ds 45x10ds 40x10ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10
done for the day


meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

TweetYou sir are a beast. I'm sure gonna kill it when it's time to compete.

Tweet

Originally Posted by animal87

You sir are a beast. I'm sure gonna kill it when it's time to compete.

thanks man, i am gunning to kill it this year again

Tweetweds
traps/delts

20 min am fasted cardio treadmill

10 min tread warmup
rotator cuff work
db shrugs 40x30 50x25 70x20 90x20 110x20 120x15ds 60x15
rear lats pec deck 45x30 60x25 75x20 90x20 105x12
db shoulder press 40x20 50x20 60x20 80x20 100x11
db lats 15x20 20x20 25x20 30x15
db 4ways 10x20 10x16 10x12
done for the day


meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

Tweetwell i missed almost a full week of training and dieting due to a death of a close family member last week. i dropped 10 pounds over the week due to running around funeral planning and all the other stuff that goes on around funerals. i did get a somewhat decient leg session in with my younger brother and got some squats and stuff in pretty heavy. it is a huge difference going from a lower elevation to high in the mountains for damn sure.
we will be back up and running again full bore for the final week of my offseason coming up monday. then its wide up getting in shape and bringing home some new furniture for the house

Tweet

Originally Posted by guns01

well i missed almost a full week of training and dieting due to a death of a close family member last week. i dropped 10 pounds over the week due to running around funeral planning and all the other stuff that goes on around funerals. i did get a somewhat decient leg session in with my younger brother and got some squats and stuff in pretty heavy. it is a huge difference going from a lower elevation to high in the mountains for damn sure.
we will be back up and running again full bore for the final week of my offseason coming up monday. then its wide up getting in shape and bringing home some new furniture for the house

Sorry to hear guns. You will back on track in no time I'm sure.

Sent from my DROID RAZR using Tapatalk 2

TweetDid your brother out do you on leg day? I am guessing no...

Sent from my DROID RAZR using Tapatalk 2

Tweet

Originally Posted by whitetail

Did your brother out do you on leg day? I am guessing no...

Sent from my DROID RAZR using Tapatalk 2

haha no way man. i dont think i have worked with anyone yet that can hang on leg and back days with me. that's how i audition new partners and people that are wanting me to prep them to compete. if they come back after legs and back then they are good to go

Tweetyesterday
quads

10 min step mill warmup
rumble roller work
leg extension 45x60 60x60 75x60 105x20 120x20 ds 150x10ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds
leg press 270x20 450x20 630x20 810x20 ds 810x10ds 720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10
squats 135x20 225x20 315x15 315x12
static holds 1min/4
done for the day

i have to say i am still feeling nasty from the trip. going from high elevation and super cold to lower elevation to warm is brutal on me. the transition sucks really bad on joints and old aches and pains. still a great pump and good workout even though the gym was stupid packed from the holiday.


meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water

TweetHoly shit you drop set leg press from 810# for 8 drop sets of 10 reps each.
No shit you can't find guys to hang on leg day. I would be as white as a new wife beater
And flat on my back with a bucket tipped over by my head.