TweetNice day mr beastly love and bro respect
TweetYou wouldn't guess it from my strength numbers today but pretty damn good workout. Felt kinda weak but the motivation and pump were there.
AM
40 min fasting cardio
PM
Incline barbell press (wow these felt heavy as shit today.... Weak sauce lol)
135 x 10
135 x 10
185 x 8
225 x 8
245 x 7
Low incline SM press
135 x 15
155 x 15
185 x 15
205 x 15
225 x 12
225 x 11----> 135 x 15
Incline dumbbell fly/ press
40s x 15/ 15
50s x 15/ 10
60s x 11/ 3 (wow talk about muscle failure... Tried to hit 12 on the flies and completely burned out... Barely 3, 3/4 reps on press.... Killer set!)
Cable crossovers
30 x 20
40 x 20
50 x 17
50 x 15
50 x 15----> 30 x 15 (5-10 sec most muscular hold at end of reg and drop set)
Heavy alternating hammer curls
2 x warm ups
50s x 10
60s x 9
65s x 8
65s x 8ish
Matrix machine curls
60 x 20
80 x 17
80 x 14
100 x 10
Incline dumbbell curl burnout
20s x 22
Meal 1: 8 oz turkey burger with low carb ketchup and 1 tbs coconut oil
Meal 2: protein cakes with SF jelly and SF choc syrup
Meal 3: 8 oz chicken
Angel dust preworkout
Intra md
Meal 4: 8 oz chicken
Meal 5: 8 oz turkey burger with low carb ketchup and sauerkraut
Meal 6: 8 oz turkey burger with low carb ketchup and sauerkraut
TweetNice day mr beastly love and bro respect
TweetReally good leg workout today. Whatever it looks like on paper I was thoroughly smoked by the time I was finished. Started out really really good and hit a wall about three quarters of the way through but kept pushing on and had a good low-carb leg day. Killer burn and pump.
Foam roll/ air squats
Leg ext warm ups
Leg press
3 x warm ups
5 pps x 8
7 pps x 8
7 pps x 8
8 pps x 8
8 pps x 8
9 pps x 6
Front squats
135 x 10
155 x 10
175 x 8 <----- was supposed to be 10 reps but the bar rolls off the shoulders
195 x 8
225 x 5
SM lunges/ SM squats
3 x warm ups
185 x 8/ 5
185 x 6/ 5
185 x 6/ 5
Occlusive leg ext
80 x 15 x 3
Occlusive leg curls
90 x 15 x 3
Matrix calf ext
2 x warm ups
200 x 15
300 x 12
400 x 8
400 x 7------> 200 x 12
Foam roll/ stretch
Meal 1: 8 oz turkey burger with low carb ketchup and 1 tbs coconut oil
Meal 2: protein cakes with SF jelly and SF choc syrup
Angel dust preworkout
Intra md
Meal 3: 8 oz turkey burger with low carb ketchup
Meal 4: 6 oz sirloin
Meal 5: 8 oz chicken with low carb ketchup
Meal 6: 8 oz chicken with low carb ketchup
TweetAbsolutely phenomenal back workout today. Awesome awesome pump. I'll be honest I walked into the gym today completely smoked and sore from my leg workout yesterday. It was a good leg workout but nothing over-the-top...... just goes to show the state of my body in terms of caloric intake and recovery. Once the blood got pumping though I had a great back workout.
AM
40 min fasting cardio
PM
Good mornings
3 x warm ups
115 x 10
135 x 10
155 x 10
One arm HS high rows
1 pps x 15
1 pps + 25s x 15
2 pps x 15
2 pps + 25s x 12
3 pps x 10
3 pps x 9
One arm dumbbell rows
1 x warm up
100 x 10
110 x 10
120 x 10
130 x 10
140 x 9
One arm cable pulldowns
130 x 12
145 x 10
160 x 9
Seated cable rows
100 x 12
130 x 12
160 x 10
175 x 9
190 x 7
Assisted neutral grip pull ups
(80) x 18
(60) x 12
(40) x 8---> (100) x 10
Incline leg raises
3 x 20
Meal 1: 8 oz turkey burger with low carb ketchup
Meal 2: protein cakes with SF jelly and SF choc syrup
Meal 3: 8 oz chicken with low carb ketchup
Angel dust preworkout
Intra md
Meal 4: 6 oz sirloin and 1 tbs coconut oil
Meal 5: 8 oz chicken with low carb ketchup
Meal 6: 8 oz chicken with low carb ketchup
Tweetwatch that ketchup gusto and dont let that up your actual carb count to high.
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
TweetTbs or less each time.... So 1 or less carbs.... It's so delicious... Please don't take it from me!!! Lol
Tweetjust make sure you arent getting more than 5 total carbs per day off of it
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
TweetEnded up being a rest day because I had a new AC unit getting put in so I was at the house all day. Worked well in my opinion. I have not been this sore and beat up feeling in a long time and think the rest was good. Shoulders tris tomorrow and secondary leg day on sat. Travel day for work Sunday.
Meal 1: 6 oz sirloin and 1 tbs coconut oil
Meal 2: protein cakes with SF jelly and SF choc syrup
Meal 3: 8 oz chicken with low carb ketchup (less than 1tbs)
Meal 4: 8 oz chicken within carb ketchup
Meal 5: 8 oz chicken with low carb ketchup
Meal 6: 8 oz turkey burger with mustard with low carb ketchup and mustard
Tweeti must be having sympathy pains with you gusto because i am beat the f up bad today
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
Tweetdamn.... that's discipline right there.
"You don't know how strong you are until strong is your only option."
TweetWow felt like shit today. Drained rubbery and felt like someone beat my back and legs with a bat. Got it done but man.... Wasn't pretty.
Rotator/ delt warm ups
HS presses/ dumbbell laterals
1 pps x 15/ 10s x 10
1 pps + 25s x 15/ 10s x 10
2 pps x 12/ 10s x 10
2 pps + 25s x 10/ 20s x 10
3 pps x 7/ 20s x 10
Heavy dumbbell laterals
40s x 10
40s x 10
50s x 8
Bent dumbbell laterals
25s x 20
30s x 20
35s x 18
Dumbbell shrugs (with 3 sec holds each rep)
2 x warm ups
105s x 8
115s x 8
130s x 6
Incline close grip bench
135 x 12
135 x 12
155 x 10
185 x 8
185 x 7
Machine dips
240 x 20
240 x 16
240 x 13
Skull crushers/ CG bench
75 x 12/ 75 x 12
95 x 12/ 95 x 8
115 x 7/ 115 x 6
Meal 1: 8 oz chicken with rice
Meal 2: 16 oz egg whites with oatmeal and SF syrup
Intra md
Meal 3: protein cakes with after jelly and SF choc syrup
Meal 4: 8 oz chicken and oatmeal with SF syrup
Meal 5: 6 oz seasoned lean ground beef and rice
Meal 6: 8 oz turkey burger with mustard and sauerkraut
Tweetlooking solid man. only a few weeks to go
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
TweetSecondary back/ hams/ calves
2 x warm up sets for each tri and super set
SM close grip bent rows TS
185 x 10
205 x 10
225 x 10
245 x 10
245 x 10
Close grip pulldowns TS
140 x 10
160 x 10
180 x 10
200 x 10
200 x 10
Dumbbell pullovers TS
80 x 10
80 x 10
80 x 10
80 x 10
80 x 80
Seated leg curls TS
80 x 10
90 x 10
90 x 10
90 x 10
100 x 10
100 x 10
SL deadlifts (slow, stretch, bottom 3/4 only) TS
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Single lying leg curl TS
40 x 10
40 x 10
40 x 10
40 x 10
50 x 10
50 x 9
Glute machine SS
50 x 10
60 x 10
70 x 10
Wide stance machine leg press
200 x 10
260 x 10
320 x 10
HS calf press SS
2 pps x 12
3 pps x 12
4 pps x 12
5 pps x 12
5 pps x 12
Seated calf raise SS
45 x 12
55 x 12
65 x 12
65 x 12
65 x 12
20 min HIIT
Meal 1: 6 oz beef with rice
Meal 2: 8 oz chicken with oatmeal and SF syrup
Intra md
Meal 3: protein cakes with SF jelly and SF choc syrup
Meal 4: 8 oz chicken and a few mushrooms
Meal 5: 8 oz turkey burger with mustard and rice
Meal 6: 16 oz egg whites with oatmeal and SF syrup
TweetHaha last set of pullovers should say 80 x 10 not 80 x 80 lol
TweetOne word to describe gusto outstanding