TweetAway from home for work so I had to adjust my schedule for the week. This week's training split will look like this:

Sun- chest bis
Mon- legs
Tues- back
Wed- shoulders tris
Thurs- rest/ travel
Fri- legs
Sat- rest
Sun- rest

Super fatigued today and everything felt really heavy. Combination of the jet lag and supposed to be a rest day today. No matter still had a very good workout. My post workout meal was supposed to be a big beef meal but I had some work duties come up as I was leaving the gym so I downed a couple of cups of egg whites real quick along with some coconut oil with my creatine and glutamine. I knew if I didn't get it done right away I would get busy and probably end up skipping the meal entirely.


Rotator/ delt/ trap warm ups


Incline barbell press

3 x warm ups

275 x 8

255 x 10

225 x 10


Incline dumbbell press

110s x 8

90s x 15

90s x 14


Dumbbell fly/ dumbbell press

50s x 15/ 15

60s x 13/ 6

60s x 12/ 4


ISO HS press <--- this was way diff then the one at my home gym... Awkward and narrow

1 pps x 15

1 pps x 15

2 pps x 8

1 pps + 25 x 15

1 pps + 25 x 15


Seated alt dumbbell curls

1 x warm up

25s x 25

30s x 20

35s x 20


Single arm hammer curls

35 x 15

40 x 13

45 x 12

50 x 10


Burn out dumbbell curls

20s x 35



Meal 1: Southwest scrambled eggs with cheese, sausage, jalapeños, peppers, 5 strips bacon

Meal 2: Colorado omelet (IHOP), harvest grain/ nut pancakes with sugar free syrup

Pre workout: 2 scoops NO Xplode

Intra workout: 70 gm vitargo with 25 gm whey

Meal 3: 2 cups egg whites, 2 tbs coconut oil

Meal 4: 14 oz sirloin with a1, sweet potato

Meal 5: 14 oz sirloin with A1, 2 tbs coconut oil

Meal 6: 50 gm whey shake, 1 cup Special K with almond milk

TweetReally terrible night last night and day today. Don't know if you guys remember but about a month back I went on a trip for work and I got terrible food poisoning. Well I'm on the same trip to the same place and it's got me again. It's not as bad this time I'm not vomiting or have a fever but on the bottom end it's terrible LOL. Missed a meal last night and just trying to get what I can in my stomach today. Didn't even enjoy that cheat meal but it helped me make up for lost calories and such. I'm almost positive that it's the hotel breakfast food that's causing it. You're probably asking yourself why don't I just find a different hotel to stay at, well as far as I know this is the only one in town that offers free gym passes. It's the one all the military guys stay at. But I definitely won't be eating here anymore. My workout today actually wasn't all that bad, drug ass and it was slow but got some work done.


Leg ext warm up

40 x 60

60 x 60

80 x 60


Squats

135 x 15

185 x 15

225 x 12

275 x 10

315 x 6


Leg ext

110 x 15

140 x 15

170 x 15

215 x 13

245 x 11


Lying Leg curls

1 x warm up

100 x 15

120 x 12

140 x 12

160 x 9


Hack squats (slow, bottom out)

1 pps x 12

1 pps x 12

2 pps x 12

3 pps x 10


Seated calf raises

45 x 20

45 x 20

70 x 16

70 x 15

90 x 12

115 x 8


Meal 1: 2 cups egg whites, 2 cups Special K with almond milk

Meal 2: 100 gm whey shake

Meal 3: 4 x 4 in and out burger, fries, choc milk shake

Preworkout: 2 scoops NO Xplode

Intra workout: 140 vitargo/ 25 whey

Meal 4 (post): creatine, glutamine, 100 gm whey, 2 tbs coconut oil

Meal 5: 2 cups egg whites, 2 cups Special K with almond milk

I'll try to get another meal in as well but right now my stomach feel so sour don't know if it's going to happen.

TweetYou works outs Are beastley sorry ur sick aging u are a monster brothe get well soon

TweetFeel a lot better today but still some stomach issues. Pretty much got back on track with the diet, but letting myself do some quick easy meals in the a.m. when I'm rushing to work. Killer back workout today, smoked.


Wide grip pull downs

3 x warm ups

200 x 12

220 x 9

240 x 6ish ---> TDS 180 x 5, 140 x 8, 100 x 12


T bar rows

1 x warm up

100 x 20

150 x 15

200 x 12

250 x 6

150 x 15


Bent barbell rows

135 x 15

185 x 15

235 x 12

235 x 12


Incline bench dumbbell rows

50s x 15

65s x 15

65s x 15

80s x 9


Close grip pull downs

100 x 15

120 x 15

140 x 15

160 x 11---> TDS 100 x 8, 80 x 6, 60 x 8


Hyper ext.

1 x 25


Meal 1: 2 cups egg whites, 2 cups Special K with almond milk

Meal 2: 100 gm whey shake

Meal 3: Colorado omelet, harvest grain and nut pancakes

Pre: 2 scoops NO Xplode

Intra: 140 vitargo, 25 whey

Meal 4/ Post: creatine, glutamine, 14 oz sirloin with A1, 2 tbs coconut oil

Meal 5: Pizza

Meal 6: 14 oz sirloin with A1, 2 tbs coconut oil

TweetGood heavy long workout today..
Think my Macro count was a little low today, I haven't added it up yet


Rotator/ delt/ trap warm ups


Seated shoulder press.

4 x warm ups

235 x 6

225 x 7

225 x 7


Arnold presses

1 x warm up

65s x 15

70s x 13

80s x 10


Heavy dumbbell laterals

2 x warm ups

50s x 10

55s x 8

60s x 6


Seated strict dumbbell laterals

20s x 30

25s x 20

30s x 15


Reverse pec deck

2 x warm ups

100 x 25

120 x 20

140 x 18

160 x 13


Dumbbell shrugs

2 x warm ups

120s x 10

120s x 10

120s x 10


Close grip bench

3 x warm ups

185 x 8

225 x 6

250 x 6

275 x 4


Cable pressdowns

2 x warm ups

140 x 25 <--- this was the whole stack which was too light. Switched to lat pull down system

70 x 20

80 x 20

90 x 16

100 x 12---> DS to 60 x 12



Meal 1: 100 gm whey, 2 cups Special K with almond milk

Meal 2: T bone steak and 5 whole eggs with hash browns and ketchup (8 oz meat on steak)

Meal 3: Grilled chicken sandwich with cheese bacon and BBQ mayo on whole grain bun (8 oz chicken)

Pre: 2 scoops NO Xplode

Intra: 70 vitargo, 25 whey

Meal 4/ Post: creatine, glutamine, Steak burrito bowl with 8 oz steak, 1/2 cup white rice, 1/4 cup black beans, guacamole, cheese, sour cream

Meal 5: 100 gm whey, 2 tbs coconut oil

TweetAgreed the lat strap is much harder than the cables, Good man to know when to move up. When the weight pulls me off my feet I have to adjust. You look great by the way, make sure you don't cut too early.
~Trixie~

TweetYou sr are a beast

TweetTravel day and kind of a crappy day for eating. At home back on track tomorrow.

Meal 1: 100 gm whey

Meal 2: Steak egg and cheese breakfast burrito

Meal 3: 36 gm meso protein bar

Meal 4: 1 slice bacon and pepperoni pizza <---- it was this or skip eating altogether. I was late to make a connecting flight and sbarro was right next to my gate.

Meal 5: 12 oz beef burger with cheese ketchup and mayo on wheat bun, white potato

Meal 6: 100 gm whey

TweetI hate traveling makes traning hard too get in looks like u do a great job

Tweet

Originally Posted by MOUNTAIN-MAN

I hate traveling makes traning hard too get in looks like u do a great job

Training is easy for me to get in, diet on the other hand is not.

Tweet224 lbs today first thing in am/ empty. Up 3 pounds.

I love this work out but to be honest the pain and tightness in my lower back is so bad about halfway through that I can't tell if my hamstrings are smoked or not LOL. It's not an injured feeling it's just that my lower back/ upper glutes get really tight. I keep saying I'm going to go see the physical therapist and I always forget because the pain goes away after I'm done working out. Happy Halloween everyone.


Warm ups/ stretch


3 x warm up rounds


Lying leg curl x 10

100 x 10

110 x 10

120 x 10

130 x 10


Straight leg DL x 8

185 x 8

205 x 8

225 x 8

225 x 8


Smith machine lunge x 8

115 x 8

135 x 8

135 x 8

135 x 8


Smith machine squat x 6

115 x 6

135 x 6

135 x 6

135 x 6


HS horizontal calf

2 pps x 25

4 pps x 20

5 pps x 12

6 pps x 8


Seated leg curls (was supposed to do these right after the giant sets but it completely slipped my mind, did these fast with a minute rest only)

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10


Meal 1: 8 whole eggs, white potatoes with ketchup (50 carbs)

Meal 2: 75 gm whey, 2 kind bars (45 carbs)

Meal 3: 12 oz grilled chicken, veggies, cucumber sauce, 1 pita bread (30 carbs)

Pre- 2 scoops NO Xplode

Intra- 140 vitargo, 25 whey

Meal 4: 16 oz beef hamburgers with 2 buns, ketchup, potato salad, Doritos, Halloween candy

Meal 5: 100 gm whey

Meal 6: 2 cups egg whites, 2 tbs coconut oil

Tweetneed to work the stretching on the hams and lower back a little more gusto. i have the same issue when i switch up training styles or go from prep to offseason. that stupid low back pump from hams is damn near debilitating as soon as it comes on. loosen them puppies up and it will help a shit load. i am guilty of not practicing what i preach though to be honest and i know when i have been slacking

TweetGums01 I replaced that 2 cups of rice with a couple of servings of white potatoes and a bagel. Added about 10 g of carbs and 10 g of fat. Is that alright?


Meal. 1- 1 fresh squeezed lemon, 75 gm whey, 1/4 cup Cream of wheat, 2 slices of Ezekiel bread with 2 tablespoons of almond butter

Meal 2- 8 whole eggs, 2 servings white potatoes with ketchup, 1 cinnamon raisin bagel with 1 tablespoon cream cheese

Meal 3- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 4- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 5- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 6- 2 cups egg whites, 2 slices of Ezekiel bread with 2 tablespoons almond butter