Tweetyesterday

chest

dante vaccum 5sets 15sec

machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 230x8 170x12
incline machine press 205x5 240x5 270x5 275x11 185x10
incline db hex press 30x12 45x12 55x12 65x12
incline db pro fly 30x15 35x15/2
cable cross 5sets 15 reps

done for the day. super fast pace and pressed for time. so the rest between sets was only as long as it took partner to go. still able to increase weight on all my movements pretty comfortably. elbows are still feeling it a little bit but other than that nothing really bad going on. feeling good strong and getting excellent pumps. cant really ask more than that.



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

TweetTuesday

abs/hams/cardio

dante vacuum 5sets 15sec

dante 3/4 crunch 50x25 80x46
seated leg curls 75x15 90x15 105x15 120x15 135x15 150x15 165x15
adductor ss 190x15/5
abductor ss ss80x15 ss90x15 ss100x15 ss110x15 ss120x15
low box squats x10 135x6 225x6 255x6 285x6 315x6
bulgarian split squats 30x10 50x10 70x10 ds(w/iso 10sec) 90x10ds 70x10ds 50x10ds 30x10
20 min stepmill steady state level 7.

done for the day. pretty good kick in the nuts session today. a tad bit slow going and running behind all day from just being lazy haha. got a really good and nasty pump and felt really good and strong. low back tightened up just a tad on the box squats but i am just getting back under the bar for the second week. still able to increase poundages or reps on all movements. so it was a good day in the books


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

Tweettoday

calves/delts/cardio

dante vacuum 5set 15sec

seated calf raise 50x15 75x10 100x15 125x15
machine shoulder press ds 60x10 80x6 90x6 100x6 120x6 140x6 160x6 180x6 100x15
one arm db press 35x10 45x10 55x10 60x10
reverse peck deck fly 60x30 75x25 90x20 105x15
one arm db upright rows 20x12 25x12/3
20 min stepmill 18 min intervals 2-1

done for the day. shoulder only day so the pace and duration were super quick. elbows still havent adjusted to moving pretty good weight yet. not hindering my training at all but more aggervating than anything. may up my fish oil and see if that may offset it a little bit. still able to move some really good weight and chased a really good pump for the duration of training. then cardio pulled it all into my legs haha. cardio has been cut back to 20 mins 4x a week for health and wellness now. so i am basically just cruising on the cardio as training ramps back up full tilt.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

Tweetsunday

calves/chest

machine toe press 170x10 190x10 210x10 230x10
machine press 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 ds240x8ds 200x8ds 160x8
machine incline press rp 225x5 240x5 270x5 280x10 180x12
incline db hex press 35x12 45x12 55x12 65x12
incline db pro fly 30x15 35x15/2
machine flys 90x15 105x15/2

done for the day. super early day in before church. so i was feeling a little weaker than normal and a little slow getting going. we have to shop after church so the mrs wanted to knock it out first thing. still made good movements on numbers but i wasnt completely happy with the progress. the pump was also really solid. the sweet roll fuel def filled the muscles up nicely. not happy but still a good day forward.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

Tweetyesterday

abs/back

dante vacuum 5set 15sec

standing cable crunch 70x15 85x15/3
sup pull downs 42.5x12 50x12 60x12 70x12 80x12 60x16
hs iso row pro grip 45x10 90x10 135x10 180x10 225x10
hs iso low row 45x12 70x12 90x12 115x12
trap bar deads 135x3 225x3 315x4/8

done for the day. went to the sweat box with no ac on this nice nasty hot day. so the training session climate itself was nasty brutal. still moved some really good weight and got and kept a really good pump going. we went over to this facility for the hs machines today. so to use some specific machines we get to suffer a little extra haha. still felt good and strong and kept a really good pace for the duration. had planned on adding cardio in today but that was a no go. way to hot by the time we were done and since i have only 4 sessions a week, i can pick and choose where to put it in. another good day in.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

Tweettoday

calves/hams/cardio

dante vacuum 5set 15 sec

leg press calf raise 275x8 295x8 315x8 335x8
hs seat leg curls 25x12 45x12 70x12 90x12/4
adductors 190x15/5
abductors 80x15 100x15 110x15 120x15 140x15
low box squat x10 135x10 225x10 275x6 305x6 325x6
bulgarian split squats 35x10 55x10 75x10 ds(w/10sec iso)95x10ds 75x10ds 55x10ds 35x10

done for the day. another solo straight set day today. well one partner showed up for the death split squats which was funny. still moving with an excellent pace and keeping a nasty pump going for the duration of the session. i may add in some ghr at the end of my ham days eventually to improve them even more. i had it in mind today but after the drop set of death it's damn hard to do anything and i was a tad bit behind on my meals. so i needed to hurry so my timeline didnt get dicked up. i am now having to run my kid to football and stuff so timing has to be spot on from now on. i like sched but if my sched gets jacked up it really messes with me and i dont like it. another good day in the books.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka

TweetYou WILL get it all done, guns...I know it! Those daily schedule change up throw us a curve so we can adapt and you do! Relentless!