Tweetyesterday

back/cardio

oa sup pulldowns 35x10 42.5x10 50x10 60x10 70x10 80x10 50x10(5sec contract)
ng chest support machine row(new machine) 45x10 90x10 135x10 180x10 225x10 90x10(5sec contract) dont know if i like this machine or not yet
hs dead lift shrug 90x10(30) 180x10(30) 270x10(30) 360x10(30) 450x10(no shrug on this set)
pg machine row 165x8 180x8 195x8 210x8
machine pull overs 120x10 135x10 150x10 165x10
db shrug 60x10 80x10 100x10 (3sec contracts)
15 min stepmill intervals 2-1

done for the day. wrestling is pretty much over at least school wrestling is. so now maybe i can get a more solid time line for rest and chill time daily and on the weekends. my normal gym got a bunch of new equipment in and i tested out one of the rowers for my second movement. not sure about it just yet, it kind of felt a little jerky and not really smooth. could have been me because i hammered low lats on first move and then set it up to do the same. programing went out the window on this session also since it was packed and i couldnt get in the movements in order or pretty much at all. made do and got a pretty good pump going. 22 weeks out thursday so right now we are pulling back on cardio a little bit and added in a little more cals. deconditioning so to speak.

i also added in 2 new supps to aid in keeping blood thinner. i added in nattokinease and multi spectrum vit e. supposed to help thin blood out and protect the heart. since i have had covid i really havent felt the same as i have in the past. so trying to offset as much damage as i possibly can

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweet

Originally Posted by guns01

yesterday

back/cardio

oa sup pulldowns 35x10 42.5x10 50x10 60x10 70x10 80x10 50x10(5sec contract)
ng chest support machine row(new machine) 45x10 90x10 135x10 180x10 225x10 90x10(5sec contract) dont know if i like this machine or not yet
hs dead lift shrug 90x10(30) 180x10(30) 270x10(30) 360x10(30) 450x10(no shrug on this set)
pg machine row 165x8 180x8 195x8 210x8
machine pull overs 120x10 135x10 150x10 165x10
db shrug 60x10 80x10 100x10 (3sec contracts)
15 min stepmill intervals 2-1

done for the day. wrestling is pretty much over at least school wrestling is. so now maybe i can get a more solid time line for rest and chill time daily and on the weekends. my normal gym got a bunch of new equipment in and i tested out one of the rowers for my second movement. not sure about it just yet, it kind of felt a little jerky and not really smooth. could have been me because i hammered low lats on first move and then set it up to do the same. programing went out the window on this session also since it was packed and i couldnt get in the movements in order or pretty much at all. made do and got a pretty good pump going. 22 weeks out thursday so right now we are pulling back on cardio a little bit and added in a little more cals. deconditioning so to speak.

i also added in 2 new supps to aid in keeping blood thinner. i added in nattokinease and multi spectrum vit e. supposed to help thin blood out and protect the heart. since i have had covid i really havent felt the same as i have in the past. so trying to offset as much damage as i possibly can

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

I love the food spread .
And a killer back session .

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

Tweetyesterday

chest

peck deck fly 45x20 60x10 75x10(all back to back) 90x10 105x10 120x10 135x10 150x10 90x10(5sec contracts)
incline db press 25x12 40x12 55x12 70x12 85x12 100x12/4 (finally nailed it and get to move up in weight)
incline db pro fly 20x10 25x10 30x10 35x10
decline db press 65x10/4
standing chest press 90x10 135x10 180x10 225x10

done for the day. got on the peck deck to warm up shoulders and pecs good before pressing and man the pump coming out of those was stupid painful. did feel a little weak on them so i didnt think it was going to be the best session strength wise. man was i wrong. kept the pump and moved some damn good weights as well. finally only took 2 weeks but hit the 100s for the 4 sets of 12 which was what i was shooting for to progress heavier. took longer to hit 4 sets of 10 so i will take it. also didnt get to beat up doing it and i am on hrt only. so making wins across the board with a good day.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs

lying leg curls w/partials 50x10(5)60x10(5)70x10(5)80x10(5)90x10(5)100x10(5)1 10x10(5) 60x10(5sec contracts and 5 partials)
adductors 190x10/3 215x10 225x10 235x10 190x10(5sec contract)
leg extensions w/partials 100x10(5)115x10(5) 130x10(5)145x10(5)160x10(5)175x10(5)
pend squats 90x10 180x10 270x10 360x10 450x10
leg press 290x30 490x20 690x15

done for the day. shit session at best. running late today so my time was cut way short and the gym was packed on top of that. so no where near the work or programming i had to do today got a pretty good pump but was not happy at all with the session. only good thing is the last 2 movements i got knocked out in right at 10 mins or a little less. that includes loading and unloading plates. so i was beat the hell down after that. got a nasty lower back pump going on with this one also and i have no clue where that is coming from.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/bis

activation exercises(2 movements for 3sets)ss
one arm db rows ss60x12 ss80x8 ss100x8 ss120x8/4
chins x8/4
db pullovers 60x10 80x10 90x10
db shrugs 60x10 80x10 100x10 (3sec contracts)
trap bar deadlift shrugs 135x10(30) 225x10(30) 315x10(30)
hs preacher curls 25x10 35x10 45x10 55x10
db hammers w/paritals 20x8(5) 25x8(5) 30x8(5) 35x8(5)

done for the day. rolled into my normal gym and it was beyond ass holes and elbows packed, so i rolled back out and hit a different gym. their was noway in hell i would get anything done in my normal spot. anyway, we switched up training split and programing as we roll into prep. going to be hitting back with two sessions a week now and with specific focus.
today wasnt that bad at all actually felt pretty damn good even after being pissed and having to relocate. felt strong and got a pretty good pump going as well as moved quite a bit of weight around. the trap bar dead/shrug was really a surprise. i felt good enough that i think i could have pulled over 500 for reps without the shrugs as good as it felt and easy as it moved. no way in hell i could have done that with 3 shrugs each rep. happy and sucessful first day in.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/delts/tris/cardio

activation movenemts 2 movements 3sets of each ss
incline db press ss25x8 ss40x8 ss55x8 70x8 85x8 100x8 110x8
incline machine press 225x6 240x6 250x6 260x6 270x6 265x6 275x6 285x6
machine press cluster set 160x4 180x4 cs210x8x7x5x4x3
peck deck fly 105x8 135x8 150x8(10sec stretch)
reverse pec deck fly 90x15/4
cage press 95x6 135x6/3
assist machine pressdowns 100x10 110x10 120x10/2
db skullies 25x12 30x12 35x12/2
15 min stepmill intervals 2-1

done for the day. day 2 of new training split and programming. was very surprised at how strong and smooth everything was. elbows did start to feel a little beat up near the end but after i was done they were good again. moved pretty quick and really no wait at all today. so a damn good session to say the least. first time i have kicked back 110s by myself since i was shot years ago. so i am def gettig stronger and more stable still. damn good day in the books.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs

seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 ds180x10ds 150x10d 120x10
adductors 190x10/3 215x10 225x10 235x10/3
box squats (3sec neg) x10 135x10 185x10 225x6 275x6 315x6/2 (hip flexor tightened up bad)
pend squats 90x6 180x6 270x6 360x6 450x6 540x6 630x6 720x6

done for the day. on a super tight sched today so of course all the squat racks were taken. so got a great pump and warm and then pretty much cooled oompletely down and lost my pump. still felt good and loosened back up on the low box squat at first. then i hit that second set with 315 and the flexor tightened up on the 5th rep went down on the last one and it was tight on thw way down so i shut it down and rolled into the pedalum squat machine instead. better safe than sorry. still an awesome session but did miss one movement due to time. good day though.


meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

back/ab/bi

meadows rows 25x15 50x15 75x5 100x8 125x8 125x8ds 75x12
incline oa cable row 30x10 35x10 42.5x10 50x10
below knee rack pull 185x5 225x5 275x3 315x1/10 (10sec rest)
ng stretch pull downs 120x8 160x8 180x8
hypers x30 x20
machine crunches 30x25
standing db curls 20x25/3
incline db hammers 20x20 20x25

done for the day. fired up new programming 100% today. still on hrt level actually a little under my script at 200 instead of 300. so i am surprised at the strength i am still holding and getting better. to top that off pretty much everything feels pretty good. rack pulls were smooth and pretty light. so i would say one hell of a good day.


meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/delts/tris

activation movements 2 for 3 rounds of 10ss
incline db press ss25x20 ss45x15 65x6 85x6 100x4 115x8 115x8ds 80x10
incline machine press 205x6 225x4 240x12 265x8 285x8
ng machine press cs 160x5 200x8cs x7cs x6cs x4
strectch push ups x21 x17
db rear lats 20x20/3
incline db y raise 15x12/3
rope extensions 30x12 35x12 42.5x12 50x12

done for the day. fantastic session today. strength was damn good pump was great and joints were not an issue at all. moved some damn good weight for sure at least for where i am sitting right now and everything is running pretty smoothly. no real complaints or significant to note. eh, back is a tad bit still and sore but not anything crazy. was going to knock out cardio today but kids football practice was canceled so my time line got shifted. good stuff across the board and the gym was pretty empty too.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs

seated leg curls 90x20 105x20 135x4 160x4 195x4 205x8 ds225x8ds 180x10ds 150x10+10p(20sec iso)
pend squats 90x15 180x15 270x4 360x4 450x4 540x4 630x8/2
leg extensions 160x5 220x20rp x5
bulgarian split squat 25x5 50x5 75x5 ds100x8ds 75x4(ham got injured pretty bad)
dnf final movement.

done for the day. well stringing together some great shit for a little bit now and one week before prep fires up and bam jacked up my hams. everything was running smooth and good. strength pump and everything was awesome. then on the second round of drop set on the bulgarians and i got three hard knocks in the ham and pain. so i dropped it and stopped. shit hurts like a champ. no bruising and def didnt hear or feel any pops. so i am figuring i strained the fuck out of it or i tore loose some more scar tissue. had a similar issue earlier last year with the same knocking. so i am going to leave it alone for a while and see what happens. next day it is sore and tender but not as bad and still no bruising. so i think i am in the clear on that part. still hurts to squat down and stand up. hopefully it will clear up quick.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Tweet

Originally Posted by guns01

yesterday

legs

seated leg curls 90x10 105x10 120x10 135x10 150x10 165x10 ds180x10ds 150x10d 120x10
adductors 190x10/3 215x10 225x10 235x10/3
box squats (3sec neg) x10 135x10 185x10 225x6 275x6 315x6/2 (hip flexor tightened up bad)
pend squats 90x6 180x6 270x6 360x6 450x6 540x6 630x6 720x6

done for the day. on a super tight sched today so of course all the squat racks were taken. so got a great pump and warm and then pretty much cooled oompletely down and lost my pump. still felt good and loosened back up on the low box squat at first. then i hit that second set with 315 and the flexor tightened up on the 5th rep went down on the last one and it was tight on thw way down so i shut it down and rolled into the pedalum squat machine instead. better safe than sorry. still an awesome session but did miss one movement due to time. good day though.


meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

I've been laid up for a while it's good to see you are doing the Nationals!
The whole Covid disaster affected everyone but I also had to get a cornea transplant in both eyes.
I just finished first decent 12 week run so I'm getting back.
Still want to compete again , hopefully nothing else happenes

Anyway I'll be following and good luck man.

Sent from my SM-G781U using Tapatalk

Tweet

Originally Posted by guns01

yesterday

chest/delts/tris

activation movements 2 for 3 rounds of 10ss
incline db press ss25x20 ss45x15 65x6 85x6 100x4 115x8 115x8ds 80x10
incline machine press 205x6 225x4 240x12 265x8 285x8
ng machine press cs 160x5 200x8cs x7cs x6cs x4
strectch push ups x21 x17
db rear lats 20x20/3
incline db y raise 15x12/3
rope extensions 30x12 35x12 42.5x12 50x12

done for the day. fantastic session today. strength was damn good pump was great and joints were not an issue at all. moved some damn good weight for sure at least for where i am sitting right now and everything is running pretty smoothly. no real complaints or significant to note. eh, back is a tad bit still and sore but not anything crazy. was going to knock out cardio today but kids football practice was canceled so my time line got shifted. good stuff across the board and the gym was pretty empty too.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Interesting Rep ranges...
Hope you are well.
Nix

Sent from my SM-G998W using Tapatalk

Tweet

Originally Posted by rnixon

Interesting Rep ranges...
Hope you are well.
Nix

Sent from my SM-G998W using Tapatalk

you are seeing feeder sets haha. trying to get to the top end weight and cut volume down just a tad bit right now