Tweetfriday

abs/arms/cardio

standing cable crunch w/vac 70x15/4
ind handle press downs 30x20 35x20 42.5x20 50x20 57x5x20 65x10 72.5x10 80x10
assist machine press downs 80x10 90x10 100x10 110x10 120x10 100x26
db skullies 25x10 30x10 35x10 40x10 45x10
db hammers 20x10 25x10 30x10 35x10 40x10 45x10
reverse bb curls 30x15 40x15 50x15/3
rope hammer curls 4sets 10
20 min stepmill intervals 1-1

done for the day. a little reverse action today with post training cardio instead of fasted. a tad bit crowded going in but not bad, only had to wait once. the added sugar and carbs from thanksgiving made the pump 10x worse than normal. so even without blood work i would say that i am not creeping into insulin resistance just yet. may crank up the berberine up another 500mg just to prolong the help as long as possible. elbows a tad bit banged up but not terrible at all, they are good enough not to be wearing a sleeve right now. so i would say i am running pretty healthy other than the back. good training week in the books.


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

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Originally Posted by guns01

friday

abs/arms/cardio

standing cable crunch w/vac 70x15/4
ind handle press downs 30x20 35x20 42.5x20 50x20 57x5x20 65x10 72.5x10 80x10
assist machine press downs 80x10 90x10 100x10 110x10 120x10 100x26
db skullies 25x10 30x10 35x10 40x10 45x10
db hammers 20x10 25x10 30x10 35x10 40x10 45x10
reverse bb curls 30x15 40x15 50x15/3
rope hammer curls 4sets 10
20 min stepmill intervals 1-1

done for the day. a little reverse action today with post training cardio instead of fasted. a tad bit crowded going in but not bad, only had to wait once. the added sugar and carbs from thanksgiving made the pump 10x worse than normal. so even without blood work i would say that i am not creeping into insulin resistance just yet. may crank up the berberine up another 500mg just to prolong the help as long as possible. elbows a tad bit banged up but not terrible at all, they are good enough not to be wearing a sleeve right now. so i would say i am running pretty healthy other than the back. good training week in the books.


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

Killer workout but the food log is beyond killer also

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Originally Posted by jolter604

Killer workout but the food log is beyond killer also

Maybe deadly, but in general, everything is individual. Much depends on the level of training at the time of such training. Perhaps for some, this is a normal and feasible load. We have guys in our gym who are pressing huge weights. I don't do that, I don't set such a goal for myself. To each his own.

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Originally Posted by JSom

Maybe deadly, but in general, everything is individual. Much depends on the level of training at the time of such training. Perhaps for some, this is a normal and feasible load. We have guys in our gym who are pressing huge weights. I don't do that, I don't set such a goal for myself. To each his own.

deadly wtf are you talking about? that is under 4k cals a day and all my health markers are beyond perfect, not to mention my bp runs around 118 over the upper 60s to mid 70s. i do have some gastro issues from a disease i contracted in iraq decades ago but i work around it. if you dont set such a goal for yourself or have anything constructive to say then stay out of my log please