Tweetyesterday

cardio/abs/back

30 min stepmill lss

hanging knee raise x20/4
standing cable crunch w/vac 70x20 85x20/3
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x9ish
neutral close grip low row 100x10 120x10 140x10 160x10 180x10 200x10 220x10
Giant Set 1
sup grip pull downs gs 140x10
sup grip bent rows gs 135x10
hs dante row gs 90x10
dead stop bent row gs 135x10
hs iso rows gs 90x10
hs shrugs gs 90x10
t bar row gs 90x10
hs deadlift gs 90x10
Giant Set 2
tbar row ds gs 100x10ds 75x10ds 50x10ds 25x10
hs iso pulldown stretch gs 70x10
dead stop bent row gs 135x10
hs dante row gs 70x10
sup grip bent row gs 135x10
hs shrugs 70x10
hs deads 70x10
Giant Set 3
hs dante stretch pulldown 90x10
pg machine row gs 150x10
machine pullover gs 120x10
tract machine pulldown pg 140x10
tract machine pulldown ng gs 100x10
hs shrugs gs 90x10
Straight sets
hs deads 90x10 115x10/4

done for the day. went out of town for sunday and monday for some q time with the mrs and a doc appt. was a blast but training week is off track now since i lost monday. top that on going in at what should have been dead time and it was shit housed packed full of morons. hadnt planned on doing double ab training but had to do something while waiting. that and i also had to differ the movements i had programmed in because of stupid people. actually got lucky and worked in with a couple reasonable guys for a change. most are arrogant dick heads and travel in packs. anyway beat up a little bit but not to bad from the trip. obviously hips and low back are tight from sitting but it was nice to do some pulls with the lats on a dead lift platform. got some really good blood moving around and some hellatious pumps. all in all a good session. got therapy weds so week will have to shift even more.



meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
80g 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
80g cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

TweetTuesday

cardio/abs/chest

30 min stepmill lss

hanging knee raise x20/4
hs bench (all negs) 45x8 70x8 90x8 115x8 135x8 180x8 215x8 225x8 90x23
incline db press 75x8 85x8 95x8 105x7 70x21
banded floor press 50x12 50x10 50x11 50x12

done for the day. didnt do any stretching movements today because i was failing miserably and had nothing left in the tank at all. the negatives on the first movement then the heavy dbs just completely took everything out of my chest. i should have moved them to the end esp since they were a new tech being added in and it completely destroyed my chest. nasty pump though and everything held up and felt really good other than hitting the wall big time.



meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
80g 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
80g cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

Tweetyesterday

cardio/delts

30 min stepmill lss

standing viking press 45x8 70x8 90x8 115x8 135x8 160x8 180x8 205x8 115x25
hs shoulder press 1.5s 45x5 70x5 90x5 rp115x8x4x2 (way to heavy)
reveres pec deck fly 1.5s 60x12 80x12 100x12 120x12
cable lats 10x12 15x12 20x12/2
cable front raise 10x12 15x12/2

done for the day. nice short and sweet delt session. really strong and smooth on the viking press but def a no go on the 1.5s. eyes were much bigger than shoulders on that one. i did hit the target of 8 on the first rp but after that it was a shit show. so i will say pretty good strength overall even though side delts crapped out and had none at all. a hell of a pump that was actually showing through my sweat shirt. good session for sure


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
80g 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
80g cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms