Tweettoday

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

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Originally Posted by guns01

today

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

YUMMY diet! You must be super happy with all those carbs and the family must love being with you right now. LOL

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Originally Posted by guns01

today

calves/back/cardio

seated calf raise ss 50x10ss 75x10ss 125x20/4ss
tibia raise ss ss50x20/6
hs iso pull downs 25x8 50x8 60x8 75x8 85x8 90x8
ind handle sup low rows 30x12 40x12 50x12 60x12 70x12
rope pull overs 100x12 110x12 120x12 120x12
rev facing rope pull downs 70x8 85x8 100x8/2
12 min step mill intervals 1-1

done for the day. nice easy on paper haha secondary back day. got a great pump and everything felt pretty good today. i am still huffing and puffing pretty good on the intervals but i am getting them done and the time is good. heart rate gets up pretty high on me though, so i need to put a little more work into them i think. little modified eating right now and not in a big cal surplus until i have my 2 cheats a week. it will change here shortly but it pretty much looks like this:

full squeezed lemon and 2 tbl spn acv about 20-30 min before meal 1

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

Another good one in the books brother if you don't mind me asking how long was this workout?

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Originally Posted by thudgens96

Another good one in the books brother if you don't mind me asking how long was this workout?

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took less than an hour training with the mrs only

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Originally Posted by guns01

took less than an hour training with the mrs only

Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.

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Originally Posted by thudgens96

Nice. Was curious cause I'm trying to put together a few good routines. Based on time. Once fall gets here time change happens work schedule will be forced to fit my life better.

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when it is just the mrs and i training we can get it cranked out super fast. that is as long as their are no squats dead lifts bent over movements or have to wait on stupid people. i only give myself enough time to recover and that usually only takes as long as it does to change our weights. the above movements do take a lot longer to recover from though but we can crank them out pretty good most of the time

Tweettoday

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridges x10(10s)/2
db leg glute bridge x10(10s)/2
lying leg curls 70x10 90x10 110x10 120x10 120x19 120x9 120x8 120x5 120x5 (20sec rest between last 6 sets)
box squats 3sec neg 45x10 135x6 185x6 225x6 275x6 315x6/3
leg press 470x30 470x25 380x80 (yes i did 80 reps with only 2 pauses)
db stiff leg 65x10/2

done for the day. nice simple and short session today. leg curls and presses were def a kick in the nuts. the constant pumping motion drives an ass load of blood in and it is gnarly painful. i love it though. we also opted to do box squats since we were supposed to do squats only to para depth today. so i turned them into box squats. they actually felt really good and got the hips firing nicely as well. i dont like doing squats to just above or right at para depth. it kills my knees. new diet and a hell of a lot more cardio in my future as well as new training programming. may do some supp additions and changes as well. got to get this off season going nasty

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

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Originally Posted by guns01

today

abs/legs

standing cable crunches 70x10/4
roller work
one leg glute bridges x10(10s)/2
db leg glute bridge x10(10s)/2
lying leg curls 70x10 90x10 110x10 120x10 120x19 120x9 120x8 120x5 120x5 (20sec rest between last 6 sets)
box squats 3sec neg 45x10 135x6 185x6 225x6 275x6 315x6/3
leg press 470x30 470x25 380x80 (yes i did 80 reps with only 2 pauses)
db stiff leg 65x10/2

done for the day. nice simple and short session today. leg curls and presses were def a kick in the nuts. the constant pumping motion drives an ass load of blood in and it is gnarly painful. i love it though. we also opted to do box squats since we were supposed to do squats only to para depth today. so i turned them into box squats. they actually felt really good and got the hips firing nicely as well. i dont like doing squats to just above or right at para depth. it kills my knees. new diet and a hell of a lot more cardio in my future as well as new training programming. may do some supp additions and changes as well. got to get this off season going nasty

meal 1
4 whole organic free range eggs
4oz sirloin
8oz red potatoes and cheese
meal 2
8oz turkey w/2 flat out breads
8oz sweet potato
meal 4
8oz chicken or steak
8oz red potatoes
meal 5
60g casine hydro
1 cup oats

U da man brother.

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