Tweetyesterday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

bb flexion rows x15 95x12 105x12/2
narrow grip bb curls 40x15/2
cable curls normal grip 15x15/2
db lat raise 10x15 17.5x12/2
ssb good mornings x15 85x12 105x12
incline situps x15/4

done for the day. cardio yep sucks nope heart rate not quite as high still. i am hoping that as fatigue develops during the week that maybe it will go up, that's my wishful thinking so i dont need adjustments. also need to note that the semi deload means that i am hitting the written volume but adjusting the reps up a little bit. so say it calls for 6 for the deload session i am hitting 12. really dont know how big of an effect that will have on recovery but cant completely go into deload in prep. still getting some good pumps going and not banging up joints and stuff this week or feeling crazy fatigued. so maybe it is helping recover and not slowing fat loss. all in all a pretty good session with no really bad complaints so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming(semi-deload)

30min stepmill lss (fasted) level 11

bulgarian split squats x15 25x15 40x12/2
hacks x10 90x15 180x10 230x12/2
ng low cable rows 70x15 100x12/2
cable pullovers 35x12/2
db bench press 25x15 40x12/2
db hammers 10x15/1
db skullies 10x15/2

done for the day. cardio wasnt to awful bad today but still sucked ass. run down a little bit but got everything knocked out. legs were smoked pretty good knees are achy and just all around rough. pump still held up nicely for a deload and no joint issues from being hurt or anything like that. just a lot of fatigue starting to build up. that's what i am thinking and i am almost 100% sure that the knees and hips are off because i havent been doing my psoas release ed like i usually do since it hadnt been bothering me. so f me for not being on top of prehab on an area that isnt an issue until it is an issue. still not to bad and happy with the progress so far. so i am not complaining at all and rolling with it. one more training day and then 3 semi off days. still have cardio and stuff to do but no weights at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

TweetThursday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

sm bent rows x15 95x15 105x12/2
db shrugs 40x15 50x12/2
db hammers 12.5x15/2
bb curls norm grip 40x15/2
reverse peck deck fly 45x12/3
glute ham hypers x12
incline situps x15/2
machine crunches 40x15/2

done for the day. 4 days all in a row. not as bad as last time and was feeling it pretty bad on weds but today was a boat load better. not quite as ran down and beat up. no clue where that came from cause last time i had to do it by thursday i was done sir done. no real complaints finishing up this block or semi-deload. going to hit the cryo tank friday and try to recover as much as possible over the weekend. only things i have to do is hit my 10k steps per day and relax as much as possible. monday is going to be a push because i have another out of town appt so i will have to get up ass crack early to get cardio in, eat and haul ass to make it on time then come back eat again hydrate and get into the gym. not going to be a good start of the week for sure. all in all a good week and a pretty nasty training block.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

bb walking lunges glute focus x15 40x12 70x12/2
rogers squat 90x15 180x10 270x10/2
ssb good mornings x15 115x10 135x10
def pushups x15/2
incline db press 25x15 40x10 50x12/2
db skullies 20x15/2
bb bent over shrugs x15 135x12/3
machine crunches 50x15/4

done for the day. wild crazy morning with an appt out of town but still hit all my time lines. still going with the same cardio theme, breathing is better every session for the most part but it still sucks ass. going from cardio to driving an hour each way i figured would beat the piss out of my lower body and back. i was correct, it was shitty to say the least but the pain doc did a treatment called battlefield accupuncture on me while i was there. soon as the first needle went in the low back pain from driving went away. now i wear these needles in my ears for 3-5 days and i got my alpha stim machine ordered. so all set on that front.
training wasnt to bad this is the find the weight for the block week, so not crazy but hitting or should i say guessing what 3reps in the tank weights are. got a pretty good pump going and even though the trip beat me up a little bit not to bad of a session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss level 11 (fasted) did level 12 for about 2 and a half mins to finish up

hs iso pulldowns 45x15 70x12 90x12/2
2 arm db row to hips 25x15 40x10 50x10 60x10/2
hs iso low rows 45x15 70x10 90x10/2
db spider curls 15x15/3
incline db lats 10x15 15x10/3
hs machine crunch 10x15/4

done for the day. cardio wasnt to shabby today again and i did push it up to level 12 for a couple of mins just to test the waters out. not wrecked but starting to get a smidge beat up. trained at a different facility today for the different hammer machines that are in the programming. never a crowd in there when i train so that's always a plus. got a pretty good pump and pace going so again cardio has gotten a shit load better. if i am not mistaken it has took about 1 and a half to 2 wks for the tren to clear out and breathing to improve. that hammer crunch machine is brutal heavy but the rom and contraction on it is awesome. that thing always makes me cramp up or get close to it. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

leg press 90x15 180x10 270x10 350x10/2
belt squat wide stance 90x15 180x10 270x10/2
hs bench press x15 45x15 90x4 70x10/2
oa cable tricep pushdowns 10x15 15x12/2
machine tricep extension 120x10 130x10/2
super rom db lats 10x15/3
cable rope crunch 57.5x15/4

done for the day. cardio is cardio haha and wear and fatigue are building but still not killing me yet. pretty good feeler session in today. the leg press was very humbling with the new technique in place and the pump was nasty painful. def going to feel that one tomorrow for sure. ran into another humbling from the chest press as well. same thing the new technique being applied and 2 plates were not happening for the rep range i was looking for so i had to cut it back. did get a little bit of elbow pain on the machine extensions in the stretch, so i made a note to make sure i was completely warm before getting into them next week. other than that smooth sailing. had to shift thursday's session to today because i have a graston therapy appt on thurs and if i can get by with it, i try not to lift on that day at all. so i will bust out cardio before and then work on getting my 10k steps in during the day and that will be it for the day. all in all a good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetfriday

cardio/rp programming

30min stepmill lss (fasted) level 11

seated leg curls 60x20 80x15 90x10 (new machine)
assist pullups 80x10/2
bb shrugs 135x15 185x10/3
db preacher curls 10x15 15x10 20x10/3
incline db curls 15x10/3
incline situps 10x15/4

done for the day. finished up the week nice tired beat down and strong. legs were pretty damn heavy on the cardio for sure but wind is golden. the new leg curl machine is pretty sticky and heavy as all hell. going to take a bit to get used to it and the angle is kind of different also. def hits way low on the hams and the weight is heavy from start to finish as of now, be interested to see how it does when it is broke in all the way. got graston work done yesterday and got some issues addressed and hopefully fixed. idk if the groin is fixed completely but that and the hip flexors are much loser and not quite as tender. i did slack on my psoasis release that i normally do every day so that is most likely were these issues developed from. that bicep work on paper looks easy and light but it tore my biceps up like nobodies business. they got sore as shit. all in all a good week in the books. going to be adding in some compounds and pulling some in the upcoming week. time to crank down and get nasty.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

walking bb lunges x15 70x13/2 (pulled the shit out of my ham on these)
rogers squats 90x15 180x10 275x10/2
ssb good mornings x15 85x10 115x10 140x10
def pushups x13/2
lncline db press 25x15 40x10 50x13/2
db skullies 20x15 20x13
bb bent over shrugs x15 140x12/3
machine crunches 50x16/4

done for the day. cardio went pretty good this am with no bad issues at all. actually felt pretty fresh and not beat up. the damn walking bb lunges though fucking a if i didnt strain the shit out of my hammie on the first damn set. felt good and thought i was warmed up pretty good but nope that puppy tightened up bigger than shit. then gave me a hard time on all my leg movements. so since i couldnt shut it down entirely i just wrapped it with a knee wrap tight as shit and knocked out the squats. didnt use it on the good mornings but i was really careful either way. other than that everything else ran pretty smooth. good strong and good pump. hopefully i can get this damn thing healed up quick. added in some supps for the start of a good push.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current supp setup

150 t400 ed
150 cyp ed
50 tren a ed
100 mast p ed
3iu gh am 3iu gh post
12.5 aroma eod
20mg nolva ed
12.5 gw 501516 ed
25mcg t3 ed
10mg cialis ed