Tweetyesterday

cardio/back/abs

35min stepmill lss

oa machine row ng 80x15 100x15 120x15 140x15 160x15 180x15 200x15 220x15
oa incline cable rows 40x15 50x15 60x15 70x15 80x15
rack pulls 135x15 225x15 275x15 (lat wasnt to bad)
banded db pullovers 40x10 50x10/3
hypers x30 x15 x10
machine crunches 30x15/4

done for the day. pretty damn good session today. a little pull in my good hip and hams are a tad bit tender but other than that excellent. those issues arent issues but i could feel them and i am keeping a constant note of whats going on and how to offset and take care of it. lots of volume today and i am tinkering around with a bit since i am not able to push down to the lower end rep ranges right now. so recovery is how i am going to measure the volume. lat held up really good today and both filled up with blood nicely. also was able to get through 4 sets of abs without cramping and locking up. so i would call today a very good session.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

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Originally Posted by guns01

yesterday

cardio/back/abs

35min stepmill lss

oa machine row ng 80x15 100x15 120x15 140x15 160x15 180x15 200x15 220x15
oa incline cable rows 40x15 50x15 60x15 70x15 80x15
rack pulls 135x15 225x15 275x15 (lat wasnt to bad)
banded db pullovers 40x10 50x10/3
hypers x30 x15 x10
machine crunches 30x15/4

done for the day. pretty damn good session today. a little pull in my good hip and hams are a tad bit tender but other than that excellent. those issues arent issues but i could feel them and i am keeping a constant note of whats going on and how to offset and take care of it. lots of volume today and i am tinkering around with a bit since i am not able to push down to the lower end rep ranges right now. so recovery is how i am going to measure the volume. lat held up really good today and both filled up with blood nicely. also was able to get through 4 sets of abs without cramping and locking up. so i would call today a very good session.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

man looks like you're blasting it that's great and your diet is on point man you are getting the food in Jesus I could never eat that much but I know you're like 290 lb so it's a big difference. keep it up man what are you training for the Nationals you said so that's in what November? so you still have some time unless they switched it now I don't know what you used to always be in November so if you're training this long for that you're going to look awesome probably you should post some pictures at the end I'd love to see what you look like after all this anyway you look like you're on the right track I was impressed reading your work as a tough workout and I can't believe you eat all that food oh my God I'd be sick to my stomach.

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Originally Posted by pgc640

man looks like you're blasting it that's great and your diet is on point man you are getting the food in Jesus I could never eat that much but I know you're like 290 lb so it's a big difference. keep it up man what are you training for the Nationals you said so that's in what November? so you still have some time unless they switched it now I don't know what you used to always be in November so if you're training this long for that you're going to look awesome probably you should post some pictures at the end I'd love to see what you look like after all this anyway you look like you're on the right track I was impressed reading your work as a tough workout and I can't believe you eat all that food oh my God I'd be sick to my stomach.

Sent from my SM-G781U using Tapatalk

haha man i am a little over 10 weeks out from masters nationals right now and i am starving. we have actually pulled out quite a bit of food already from off season but not to mich. cardio isnt that high yet and i am still averaging about 4-5lb drop per week right now. crazy but it hasnt slowed down yet so i am riding it as long as i can. the plan right now is to hit masters and then roll into the north americans again. that is as long as i stay healthy