Tweettoday

abs/back

standing lat pd crunches 70x10/4
one arm bb rows 25x8 50x8 75x8 100x8 110x8 120x8 130x8 (heavy and dry heaving haha)
low rows ss 140x10ss 180x10ss 200x10ss 220x10ss
stretchers ss ss100x8 ss120x8 ss140x6 ss120x8
db shrugs 75x25/4
rack pulls warmups 135x3 225x3 315x3
reverse hypers x15/4ss
rack pulls ss ss405x6/4

done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes (just a little change up)
2 tbl organic grass fed butter
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach

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Originally Posted by guns01

today


done for the day. up at 4am this morning and i was pretty beat down going in. once i got nice and warmed up strength was still up. good session today but a kick in the nuts. i am actually really happy with how everything went considering. i was dry heaving a bit on the bb rows but being bent over sucks ass. all that pressure is brutal. getting better day to day

Good job pushing through, glad you had a productive workout. Go get some rest.

Tweettoday

calves/chest/delts

seated calf raise 45x10/2 90x10/2ss 115x10ss 140x10ss
tibia raises ss ss30x64 ss30x51 ss30x33 ss30x23
machine press 80x10 100x10 120x10 140x10 start super sets 160x15ss 180x12ss 200x9ss 220x6+20p/ss
band over and backs ss x10/4
pec minor dips ss x15/4ss
band over and backs ss x10/4
reverse peck deck fly 75x15/3
db rear lat partials 30x60ds 15x30ds 10x10
spider walks x3/3

done for the day. another stupid pump workout. chest filled up really quick as did the delts. the over and backs kill my one elbow if i am not perfect and i wasnt perfect on a couple sets haha. all in all good fast paced workout today. happy with the weights and how everything felt today. making some really good progress even though sleep sucks ass lots of work in the heat and i am on my feet way to much. good day today with nothing going on and able to rest though. lots of sick people in my area and my mrs is sick today. we are hoping it is just a combo of weather and allergies. i have a bit of a head ache myself but really dont feel to bad. pressure change does have my joints a little achy but that's completely normal but note worthy to keep an eye on.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach