TweetTurkey lasagna
TweetActually a really good secondary back workout today in the ghetto little fitness center at my hotel. It's amazing what you can accomplish with a life fitness dual cable pulley system, a pull-up bar, and a couple of 50 pound dumbbells. Was going to work out on the base gym but I got off work late again and I needed to get back to my hotel room to start packing up for tomorrow. With the exception of the fact that I missed one cardio session this week I'm really happy with what I've been able to get done while on this work trip. My goal was to get two workouts in between Tuesday and today to stay on track and I ended up getting in four. The reason I skipped cardio again today is because I have not slept good one night since I've been here and I'm absolutely exhausted and almost feel on the verge of over training. Two days of rest coming up and I will be back on my normal schedule Monday.
Warm up pull downs
Pull ups
BW x 12
BW x 12
BW x 10
BW x 9
One arm Low cable rows
37.5 x 15
37.5 x 15
37.5 x 15
Supinating pull downs TS
75 x 15
85 x 15
95 x 15
105 x 15
Bent dumbbell rows TS
50s x 15
50s x 15
50s x 15
50s x 15
Dumbbell pullover TS
50 x 15
50 x 15
50 x 15
50 x 15
Close grip pull downs (quite a few flex and holds on these)
62.5 x 15
72.5 x 15
82.5 x 15
97.5 x 15
97.5 x 15
Meal 1: protein cakes with SF jelly and choc syrup
Meal 2: 8 oz chicken with low carb ketchup
Meal 3: 8 oz chicken and cream of rice
Meal 4: 8 oz lean beef burger with low carb ketchup
Angel dust preworkout
Intra md
Meal 5: 8 oz turkey burger with jasmine rice
Meal 6: 8 oz lean beef burger with low carb ketchup
TweetTurkey lasagna
TweetThanks brother! I'm freaked out by the transformation myself. Woke up the other morning looked at the insane vascularity coming out and said to myself, "wow you really are a freak" lol. Guns diet and supp plan is working like a charm.
TweetBack home. Successful travel week. With the exception of a couple of minor meal timing issues no diet hiccups. Pain the ass this week with the work schedule and environment but got it done. Makes dieting back home seem a lot easier lol. Only one more work trip between now and the comp and that's the Arizona trip I'm used to so should be smooth sailing.
Meal 1: protein cakes with SF jelly and choc syrup 50 carb
Meal 2: 8 oz turkey burger with low carb ketchup
Meal 3: 8 oz turkey burger with jasmine rice 50 carb
Meal 4: 6 oz sirloin
Meal 5: 6 oz sirloin with jasmine rice 50 carb
Meal 6: 16 oz egg whites and oatmeal with SF syrup 50 carb
TweetMeal 1: protein cakes with SF jelly and choc syrup
Meal 2: 6 oz sirloin
Meal 3: 16 oz egg whites
Meal 4: 8 oz turkey burger with low carb ketchup
Meal 5: 6 oz sirloin and jasmine rice
Meal 6: 8 oz turkey burger with low carb ketchup
TweetSo I basically hit that point in my contest prep were I feel like shit constantly ha ha. Zero energy and I feel like rubber. Nevertheless I actually had a really decent work out and was pretty damn strong for as light and weak as I am/ feel. Pump was still pretty damn nasty today too.
AM
40 min fasting cardio
PM
Rotator/ delt warm ups
Barbell bench press
135 x 10
135 x 10
185 x 10
225 x 10
250 x 10
275 x 6----> 30 sec rest then 225 x 8
HS press (pissed, these were supposed to be incline HS but apparently they got rid of it and replaced it with this machine. Basically med close width neutral grip presses)
1 pps x 10
1 pps + 25s x 10
2 pps x 10
2 pps x 10 -------> push ups x 12
Decline dumbbell press
50s x 15
60s x 15
70s x 15
80s x 15
90s x 12
Pec deck with 2 sec holds each rep
100 x 20
130 x 20
160 x 16 -----> 100 x 8
Barbell curls (ez bar)
35 x 15
55 x 15
75 x 12
85 x 12
95 x 12
One arm preacher curls
25 x 20
30 x 20ish
35 x 15ish
Hammer curl burnout
40s x 18----> 25s x 12
Meal 1: protein cakes with SF jelly and choc syrup
Meal 2: 6 oz sirloin
Meal 3: 8 oz turkey burger with low carb ketchup
Meal 4: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil
C4 preworkout
Intra md
Meal 5: 6 oz sirloin
Meal 6: 8 oz turkey burger with low carb ketchup
TweetOkay workout today. My energy levels were completely in the tank but I got some decent work done and had a really respectable pump.
Foam roll/ air squats
Leg ext warm ups x 3
Lying leg curls
3 x warm ups
95 x 10
95 x 10
110 x 10
110 x 10
125 x 10
125 x 10
Single leg press
2 plates x 20
4 plates x 20
6 plates x 15
6 plates x 15
7 plates x 12
7 plates x 12ish
Barbell lunges/ leg ext
95 x 8/ 95 x 12
95 x 8/ 110 x 11
95 x 8/ 110 x 10
Single leg calf presses
2 x warm ups
4 plates x 20
4 plates x 20
4 plates x 20
4 plates x 20
Foam roll
Meal 1: protein cakes with SF jelly and choc syrup
Meal 2: 6 oz sirloin
Meal 3: 8 oz turkey burger with low carb ketchup
C4 preworkout
Intra md
Meal 4: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil
Meal 5: 8 oz grilled chicken breast
Meal 6: 8 oz turkey burger with low carb ketchup
TweetFelt like ass walking into the gym but again had a really good workout once I got going.
Wide grip pulldowns
3 x warm ups
145 x 12
160 x 12
175 x 10
190 x 9ish
SM medium/ close grip bent rows
135 x 12
185 x 12
225 x 12
255 x 10
255 x 9
Dumbbell pullovers
65 x 12
85 x 12
105 x 12
105 x 10
105 x 10
Meadows rows
25 x 12
50 x 12
75 x 12
100 x 10
Assisted neutral grip pull ups
(100) x 15
(70) x 12
(40) x 8
(40) x 7----> (80) x 6
Hyperextensions
3 x 20
Incline leg raises
3 x 15
Meal 1: protein cakes with SF jelly and choc syrup
Meal 2: 8 oz turkey burger with low carb ketchup
Meal 3: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil
Meal 4: 8 oz grilled chicken breast
C4 preworkout
Intra md
Meal 5: 8 oz turkey burger with low carb ketchup
Meal 6: 8 oz turkey burger with low carb ketchup
TweetLove my high carb days
AM
40 min fasting cardio
PM
Rotator/ delt/ trap warm ups
Seated dumbbell press
3 x warm ups
85s x 10
95s x 9
105s x 5
SM upright rows
2 x warm up
115 x 10
135 x 10
155 x 9
175 x 7ish
Side dumbbell lats
2 x warm ups
40s x 12
45s x 12
50s x 9----> 30s x 8
Reverse pec deck
2 x warm ups
160 x 15
175 x 15
190 x 13ish
190 x 12
Cable press down warm ups x 3
Dips
BW x 25
BW x 22
BW x 19
Incline dumbbell skull crushers
30s x 15
40s x 15
50s x 11
50s x 10/ presses x 10
Meal 1: 8 oz chicken and white rice
Meal 2: 8 oz turkey burger with low carb ketchup and oatmeal with SF syrup
Meal 3: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil
Meal 4: protein cakes with SF choc syrup and jelly
C4 preworkout
Intra md
Meal 5: 8 oz chicken and white rice
Meal 6: 16 oz egg whites and 3/4 cup oatmeal with SF syrup
TweetFeel like shit lol. Not a bad secondary leg day today. Heartburn was kickin' today so that added to the fun.
AM
40 min fasting cardio
PM
Leg ext warm ups/ air squats
Seated leg curls
2 x warm ups
100 x 10
100 x 10
110 x 10
110 x 10
110 x 10
120 x8 -----> 100 x 4
Hip abductor (had to wait on adductor so knocked some of these out)
80 x 10
110 x 10
140 x 10
170 x 10
Hip adductor
120 x 10
140 x 10
160 x 10
180 x 10
Squats
135 x 10
185 x 8
225 x 6
250 x 6
275 x 6
300 x 6
Leg extensions (wow felt really heavy and bad burn today)
100 x 20ish
80 x 20
80 x 17
70 x 17----> 50 x 8
Calf raises on hack
1 pps x 20
2 pps x 15
2 pps x 15
3 pps x 12
3 pps x 12
Meal 1: 8 oz chicken and white rice
Meal 2: 8 oz turkey burger with low carb ketchup, 1 tbs coconut oil
Meal 3: 8 oz turkey burger with low carb ketchup and oatmeal with SF syrup
C4 preworkout
Intra md
Meal 4: 16 oz egg whites and 3/4 cup oatmeal with SF syrup
Meal 5: protein cakes with SF choc syrup and jelly
Meal 6: 8 oz chicken and white rice
TweetLookin' big, bro. kudos
TweetMeal 1: protein cakes with SF jelly and SF choc syrup
Meal 2: 8 oz grilled chicken and 1 tbs coconut oil
Meal 3: 16 oz egg whites and oatmeal with SF syrup
Meal 4: 6 oz lean beef burger with low carb ketchup
Meal 5: 8 oz turkey burger with low carb ketchup
Meal 6: 8 oz chicken and white rice
Tweet4 weeks out. Now running:
Tren A 800 mg/wk
Mast P 800 mg/wk
Anavar 100 mg/day
Proviron 100 mg/day
Arimidex 1mg/day
Aromasin 20 mg/day
T4 100 mcg/day
GH 5 iu/ day
PM
20 min HIIT
Meal 1: protein cakes with SF jelly and SF choc syrup
Meal 2: 8 oz grilled chicken, 3/4 cup oatmeal/ SF syrup and 1 tbs coconut oil
Meal 3: 8 oz turkey burger, 3/4 cup oatmeal with SF syrup
Meal 4: 6 oz lean beef burger with low carb ketchup, 3/4 cup oatmeal and SF syrup
Meal 5: 16 oz egg whites, 3/4 cup oatmeal and SF syrup
Meal 6: 8 oz chicken
TweetSounds like the end of my cycle be good to see how it turns out 😆
Dream Big and create it...