Tweetyesterday

rp programming(semi deload)/cardio

leg press 90x15 180x15 270x10 360x10/2
walking lunges x10/2
def pushups x10/2
db skullies 20x10/2
rope press downs 25x10/2
rope face pulls 25x10/2
cable crunches 57.5x15/4
20min stepmill lss level 10 (post)

done for the day. still rocking pretty damn good even with the semi deload period. i didnt cut the weight in half like you are supposed to but kept the weight the same dropped the number of work sets and just did sets of 10 staying away from failure. so i am kind of following the programmed deload but not completely. joints are still holding up pretty good and i dont have any really bad complaints at all going on right now. i am actually ready to get fired up and going wide open again, that and increasing food. only running hrt for a little bit to let health clean up a bit and give my body a good little break after pushing it so hard for so long. cardio has improved this week and i am not having to pull back on the intensity level after monday. so we are good to go and cooking with bacon grease in the gym right now. i would say a successful 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
45g 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 cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp programming(semi-deload)/cardio

glute/ham focused hypers x10/3
med pg pulldowns 55x15 70x15 85x10 100x10
ez bar cable curls 20x10/2
rope twist curls 20x10/2
freemotion y raise 10x10/2
machine crunches x15/4
20min stepmill lss level 10 (post)

done for the day. cardio wasnt to shitty at all today and everything felt pretty damn awesome. got to train with the whole family today since the mrs was off and the boy was done with his am practice. so it was a family affair even if it was on a deload. nothing crazy or spectacular to note today, nothing close to failure and a very minimal and light pump, pretty much in and out. well i cant say that, the one ab crunch machine pumps my abs up like no one's business every single time and if i am not hydrated it will lock me up big time. didnt happen today though but they filled up with blood. all in all a good session and the final deloading session of this block. next week will be the feeler/feeder week of the next training block. ready to get fired up wide open again and i should be adding back in some food since i am doing so well.

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
45g 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 cod
2 slices ez bread
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp programming(feeder wk)

leg press 90x15 180x15 270x10 360x10 450x10/2
ssb good mornings x15 115x10 165x10
sm elevated lunges x15 65x10/2
cable fly(high) 15x15 25x10 40x10 50x10/2
push ups x15/2
one arm overhead db extensions 25x10/2
bb shrugs 135x15 225x10/3
standing cable crunches 70x15/4

done for the day. firing up new programming so this week is a primer week finding weight and sets. the mrs trained with me today so she was not to happy about this session since i told her it was an easy feeder day haha. it actually was pretty brutal and the progressions are going to suck bad. i was ready to puke going into the lunges is how bad it was. joints felt pretty good today and the pump was excellent. we moved along pretty well and since she was going into work later in the am, i pulled cardio from today and moved it to my off day to compensate. which kind of worked out for me because i messed up sched for my graston appt. i thought it was today and it is on tues. so i have another appt with my kid on tues so it will be the cardio/off day with graston work on tues. completely dicked up my entire week plan but the beauty of 4 training days a week is the ability to shift left or tight for issues. also added in carbs this week going up to 500 on training days and 350 on off days. so the growing is about to get underway. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetweds

rp/programming/cardio

assist pullups 100x10 90x10 80x10/2
2arm db rows 25x15 40x8 50x10/2
machine pullovers 105x15 120x4 125x10/2
narrow ez bar curls 25x15 45x10 65x10/3
db twist curls 20x10/3
db lat raise thumb down 15x10/3
machine crunches 50x15/4
20min stepmill lss (post) level 10

done for the day. so since i dicked up the date of one appt and had another appt on tues my damn training week got shifted over by one day. didnt really interfere with today but i am betting it will mess with the remainder of the week. all in all not a bad one today. got a pretty good pump going and nothing really hurt bad at all. the addition of the extra carbs made a huge difference in pump and fullness, as well as energy. vascularity is popping pretty crazy now as well. all in all everything is running pretty smooth so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp programming/cardio

machine front squats x15 45x15 90x10 180x10 270x10/2
bb walking lunges x10 40x10 60x10/2
incline db press 25x15 40x10 55x10/2
def pushups x12/2
one arm cable pressdowns 20x10/2
bb jm press 40x10 60x10 90x10 70x10
freemotion rear delt fly 10x10 15x10/3
cable rope crunches 57.5x15/4
20min stepmill lss (post) level 10

done for the day. for this to have been a feeder session holy shit it was one of the hardest sessions i have done for a bit. it absolutely broke my ass off big time. not strength or pump draining but just all around brutal hard. i called it earlier that the shift in my training time line was going to jack shit up and low and behold it was right. i did move some pretty good weight around with perfect form and the whole 9 yards but when i got home i was broke off. nap was def on the agenda. i am most likely going to be crippled ass sore this weekend. going to hit the cryo tank on saturday for damn sure. great session for damn sure.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp programming/cardio

leg press 90x15 180x15 270x10 360x10 460x10/2
ssb good mornings x15 115x10 170x10
foot elevated sm lunges x15 65x11/2
cable fly (high) 15x15 25x10 35x10 45x6 50x11/2
push ups x16/2
oa overhead db extensions 25x11/2
bb shrugs 135x15 230x10/3
standing cable crunches 70x15/4
20min stepmill lss (post) level 10

done for the day. really been digging the ssb good mornings. they are def hammering the crap out of my hams and glutes, then top that off with the brutal elevated lunges. if my hams dont get more hang them i may as well just hang it up. not my focus parts for this off season but even backing off and going easy on them and they are still getting wrecked. strength and pumps were pretty good today and no real bad issues going on at all. still starving my ass off even at 500g of carbs per day. nice steady and slow progress here and not going bat shit crazy like i have in the past. i always stay in pretty good shape but i am going even slower than normal. all in all a good session. workouts will probably shift again this week with my sons senior appts and not mine for a change. i feel like if i can nail down the mon tues off weds thurs friday off on the weekends would be optimal but it seems like every week it gets dicked. i try to sched anything i need to do on weds or later in the afternoon but for some reason shit always comes up and wrenches my plans.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetweds

rp programming/cardio

assist pullups 100x10 80x10 75x10/2
bent over db rows 25x15 40x10 50x11/2
machine pullovers 105x15 127.5x10/2
cg ez bar curls 45x15 65x11/3
db twist curls 20x11/3
thumbs down db lat raises 15x11/3
machine crunch 50x16/4
20min stepmill lss (post) level 10

done for the day. now i did get pretty wrecked from monday but had planned on hitting it on tuesday as lined up. didnt happen that way at all. had to go with my youngest for senior formal pictures and sched changes. missed 2 meals and was there forever sitting in the heat and suffering. so got home and ate my preworkout meal and tried to hydrate looked at the clock and said fuck this i feel like dog shit and drained so i am pushing it to tomorrow. worked out pretty good for me because it felt pretty good today with no issues at all. it pushes the week together but eh what do you do. no complaints other than that.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

TweetThursday

rp programming/cardio

machine front squats x15 90x10 180x10 270x10 370x10/2
walking bb lunges x10 40x10 60x11/2
incline db press 25x15 40x10 55x11/2
def pushups x13/2
one arm pressdowns 20x11/2
jm press 70x11/2
free motion rear delt fly 15x11/3
cable rope crunches 57.5x16/4
20min stepmill lss (post) level 10

done for the day. i have figured out that this is the soul crushing session of the week. monday's session with the ssb gm and lunges is bad but this one is on a whole other level. doing super slow reps on the squats and walking lunges just absolutely wrecks me. still feeling really good with strength climbing nicely and pumps being nasty. nice steady increase in body weight while staying lean and not needing to add slin in almost a month after the show. so i would say that everything is flowing nicely. ready to blast but have to respect the healing and health phase properly. all in all a great session

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp/cardio

seated leg curls 60x15 70x10 85x10 95x10
chest sup t bar rows pg 45x15 70x15 92.5x10/2
straight arm cable pulldown 42.5x10 50x11/2
db hammer curls 25x11/3
incline db spider curls 15x11/3
free motion y raise 20x11/3
machine crunch 50x16/4
20min stepmill lss (post) level 10

done for the day. ok another not on time sched day since i had a dental appt setup and the mrs wanted to go to the beach. so only pre workout meal prior to training and being on a tight time line. no big deal really because gym is pretty dead early in the am. got in and got after it flying. great pump and strength even moving faster than normal and not having as much food in. got to my final damn movement and low and behold old guy hanging out on the crunch machine that i needed. 20min and the bastard did one set and not like i could light his ass up since he is 900 years old. still made my time line and got in and out. they canceled my appt but didnt call me so i wasted that time but got a lot longer day on the beach. mrs and kid got burned up but i didnt since i am still running mt2 and tan as shit. another successful week in the books and hopefully can get on the beach again this weekend. no cryo this week or other therapy since the mrs is working and i dont need to head that way.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp/cardio

leg press 90x15 180x15 270x10 360x10 470x10/2
ssb good mornings x15 115x10 155x5 175x10
front foot elevated sm lunges x5 65x12/2
cable fly high 20x15 30x10 40x10 50x12/2
push ups x17/2
one arm overhead db extensions 25x13/2
bb shrugs 135x15 235x10/3
standing cable rope crunches 75x15/4
20min stepmill lss (post) level 10

done for the day. i am really digging the effect the good mornings are having on the glutes and hams. hell of a good connection and the pump is brutal then toss the miserable lunges on top of that and i am completely destroyed leg wise. i am supposed to be focusing on back chest and ab thickness and i am. it's damn hard for me to pull back on legs though. i have cut the volume down a shit load over the last 5 or so months so hopefully it will pay off and not cost me any leg size. getting good work in on the focus groups as well but unlike back and legs their are no other work that hits quite as hard. still feeling pretty damn good and not having any crazy serious issues at all. hit the chiro and everything is still lined up and holding up nicely. one spot on my neck was a little out but not crazy and no electricity when he put it back in place. did pick up a new pillow which i am pretty sure is what fixed it more so than anything, since my old one is worn out now. all in all a damn good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp/cardio

assist pullups 100x10 90x10 80x5 70x10/2
db bent rows 25x15 40x10 50x12/2
machine pullovers 105x15 120x5 130x10/2
cg ez bar curls 45x15 65x12/3
db twist curls 20x12/3
thumbs down db lat raise 15x12/3
machine crunches 50x17/4
20min stepmill lss (post) level 10

done for the day. nice to be on sched with no other appts or stuff going on this week. i try my damndest to set everything up around my off days or later in the day when possible. anything dealing with my kids school i can go ahead and write off as an off day because of how big of a cluster fuck the new admin and principle are. got in at my normal time and the gym was pretty empty which is always a plus. so the pace was nice with no waiting. hit all my progressions and everything felt good. strength and pumps are still good with no issues at all. hell, i think even my cardio is getting better as well even though it's only 4 days a week. i have known it for years but the stairs are the key to both cardio and condition for me. nothing else works that well and i am not running since it beats me up so bad. nothing bad to note today and all is going good atm. ready for this health phase to be over and get to get after it again.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp/cardio

machine front squats x15 90x10 180x10 270x10 380x10/2
bb walking lunges x12 30x12 60x12/2
incline db press 25x15 40x10 55x12/2
def pushups x14/2
one arm cable pressdowns 20x12/2
jm press 70x12/2
freemotion rear cable fly 15x12/3
cable rope crunches 57.5x17/4
20min stepmill lss (post) level 10

done for the day. pretty damn good session in today. i am blown away at how heavy you can make a not crazy weight and how bad it can hurt using the rp style of training. what really has surprised me since i have enough carbs in to make a difference now is the pump i am getting without hitting the upper end of rep ranges. 10 reps is giving a 20 rep plus pump on damn near every movement. top that off with the muscle feeling like it is going to explode and the burn is unreal. def digging this setup pretty well but we will see if it improves my physique over the next couple of blocks. i usually thrive on pretty high volume and this is pretty low and it is still breaking my ass off. just an example for anyone who is following and actually cares. take the machine front squat. i normally can work up to say 6-8 plates or more for sets of 8-12 on my top end which breaks my ass off. i am doing it now with only 4 plates per side and 10 reps with half the sets actually far less than half. so in theory should translate into much better growth. we will see. all in all a good session in with no real complaints.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

rp/cardio

leg press 90x15 180x15 270x10 360x10 480x10/3
ssb good mornings x15 115x10 165x5 180x10
front foot elevated lunges 45x5 65x13/2
cable fly high 20x15 30x10 40x10 50x13/2
pushups x18/2
one arm db overhead extensions 25x13/3
bb shrugs 135x15 240x10/3
standing cable rope crunches 70x15/4
20min stepmill lss (post) level 10

done for the day. not such a great day in the books. i did nail all of my progressions and goals for the day but man, i was weak as all hell. idk what the issue is but from thursday on last week all my joints have been killing me even my wrists and ankles. so i know it isnt training related. i did hit the cryo tank up on saturday but i wasnt able to last the full 5 mins in the tank. since my damn beard is so big now it pushes out my mask and i get god awful brain freeze. i had gotten it the last couple of times i went in but it wasnt that bad but saturday's was so bad i had to get out. i tried breathing in through my nose and out my mouth and that didnt even help and it's not like an ice cream brain freeze where you can open your mouth and breath to make it go away. that would make it worse in the tank. so that eased up my joints a little bit but then i took the family to the beach and got my ass beat by the ocean. so in all honesty if i am being real, i didnt give myself enough time to recover on top of whatever i have going on as well. so we will see how this week goes. funny no issues with pump or anything like that just joint pain and feel weak if i get sick i am going to be pissed.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette