TweetThanks bro! It's just the beginning with the diet. Start blasting next week so I'm kicking it up even more.
TweetReally good secondary leg day. Honestly could have gone higher in the squats but my low back was still wrecked from the brutality at guns gym. I ordered a belt but it hasn't come in yet so I played it safe. The NPP I'm taking is really really solid and I'm thoroughly enjoying it. Strength keeps bumping up and I'm swelling up nicely along with the good diet. The iso holds were really really hard on lying leg curls without a partner to help me keep my hammy's flexed but I got it done and it was nice and painful.
10 min tread mill warm up/ rumble roll/ air squats/ stretch
Leg ext warm ups x 3
Lying leg curls with alternating ISO holds (top 1/4, bottom 1/4)
3 x warm ups
100 x 10 (15)
110 x 10 (15)
110x 10 (20)
110 x 10 (25)
120 x 10 (20)
130 x 10 (25)
Adductor
2 x warm ups
150 x 15
170 x 15
170 x 15
Abductor
2 x warm ups
150 x 15
170 x 15
190 x 13
Squats
3 x warm ups
225 x 6
245 x 6
275 x 6
295 x 6
Hack squats close/ med/ wide (30- 60 sec between stance change)
1 pps x 15/ 15/ 15
1 pps + 25s x 15/ 15/ 15
2 pps x 15/ 15/ 15
Calf presses
2 x warm up
3 pps x 20
4 pps x 20
5 pps x 20
5 pps x 18
20 min light cardio
Stretch/ foam roll
Meal 1: Colorado omelet and harvest grain and nut pancakes
Meal 2: 14 oz ground turkey with 2 cups jasmine rice and low-carb BBQ sauce
Meal 3: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce
Meal 4: Mass cake
NO Xplode
3 scoops intra MD
Meal 5: 14 oz ground turkey with low carb BBQ sauce and 1 cup oatmeal with SF syrup and 1/4 cup dark choc covered raisins
Meal 6: 14 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil
TweetThanks bro! It's just the beginning with the diet. Start blasting next week so I'm kicking it up even more.
TweetKill it ur gonna be a beast
TweetReally good strong work out today. Pretty much no pain in the elbow, just a little bit of clicking. Was able to do a decent set on flat bench with 300 so the strengths climbing nicely and I'm really happy about that. Took it pretty easy on arms today especially the triceps but still a great work out nonetheless.
AM
40 min fasting cardio
PM
10 min tread mill warm up
Hanging leg raises/ incline sit ups
15/ 15 x 4
Rotator/ delt/ trap warm ups
Bench press
4 x warm ups
225 x 8
250 x 8
275 x 8
300 x 6-----> 135 x 25
Incline matrix press
2 pps x 15
2 pps + 25s x 12
3 pps x 8
3 pps x 7
3 pps x 6 ----> 2 pps x 6 ----> 1 pps x 14
Pec deck w/ deep stretch and 1 sec contraction
1 x warm up
160 x 15
175 x 15
190 x 15ish
205 x 12---> 145 x 6---> 100 x 12----> 70 x 20 (pumping)
Dumbbell press (pumping)
80s x 12
80s x 12
80s x 12
Hammer curls/ reverse cable press downs
2 x warm ups
40s x 12/ 60 x 15
40s x 12/ 60 x 15
40s x 12/ 60 x 15
Machine dips/ machine curls
100 x 15/ 60 x 15
150 x 15/ 80 x 15
200 x 15/ 100 x 15
200 x 15/ 100 x 15
Meal 1: Mass cake
Meal 2: 14 oz ground turkey low-carb BBQ sauce, 1 tbs coconut oil
Meal 3: 14 oz ground turkey with 2 cups rice and low-carb BBQ sauce
NO Xplode
2 scoops intra MD
Meal 4: mass cake
Meal 5: 14 oz ground turkey with low carb BBQ sauce and 2 cups rice
Meal 6: 100 gm whey shake with 1 tbs natty peanut butter
Last edited by gusto77; 07-09-2015 at 09:28 PM.
TweetAbsolutely awesome crazy workout today. The pump was out of control. Those dead stop dumbbell rows sucked the ever living life out of me. Had planned on doing HIIT post workout but I think if I would've done running of any type I would've either puked or shit my pants LOL. Tomorrow is a travel day for work and for the first time in many trips I won't be in the middle of prep. So what I think I'm going to do is take a little break from eating and not worry about traveling with my meals. I start blasting again on Monday so tomorrow will be my little break from eating before then. Not going to eat like crap or anything just not going to worry about having prepped meals to carry with me on the plane. Monday it's on.
AM
10 min treadmill warm up/ rumble roll/ stretch
Close neutral grip pulldowns
3 x warm ups
160 x 12
175 x 12
190 x 10
205 x 8------> 115 x 6 (5 sec contraction each rep)
Dead stop dumbbell rows
1 x warm up
80s x 10
100 x 10
120 x 10
140 x 10
160 x 10
180 x 6 (smoked!!! Haha)
HS pulldowns (good stretch and 1 sec contraction each rep)
1 pps x 15
1 pps + 25s x 15
2 pps x 15
2 pps + 25 x 15
3 pps x 12
Wide pronated grip seated cable rows/ dumbbell pullovers
130 x 10/ 65 x 12
130 x 10/ 65 x 12
145 x 10/ 65 x 12
160 x 9/ 65 x 12
Reverse pec deck/ machine laterals/ machine press
100 x 20/ 80 x 20/ 100 x 20
115 x 20/ 90 x 20/ 110 x 20
130 x 20/ 90 x 20/ 110 x 20
20 min light cardio
Meal 1: Mass cake
NO Xplode
3 scoops intra MD
Meal 2: 14 oz ground turkey with low-carb BBQ sauce and 2 cups rice, 1 tbs coconut oil
Meal 3: 14 oz ground turkey with low-carb BBQ sauce and 2 cups rice
Meal 4: 100 gm whey shake with 2 tbs natural peanut butter
Meal 5: Red Robin burger and fries, mozzarella sticks, 1 pack peanut M&Ms
Meal 6: myoplex shake
Last edited by gusto77; 07-10-2015 at 07:04 PM.
TweetTravel day. Back at it hard tomorrow.
Meal 1: Big steak omelet and harvest grain and nut pancakes
Meal 2: Myoplex shake
Meal 3: Buffalo burger on wheat bun with sweet potato fries
Meal 4: 1 bag beef jerky and 1 bag almonds... 1 small bag pretzels and crackers on plane
Meal 5: 16 oz sirloin with 16 oz sweet potato
Meal 6: 100 gm whey w/ 1 tbs pb2
TweetGreat work out, painful, awesome pump.
AM
40 min fasted cardio
Later AM
10 min treadmill warm up/ foam roll/ air squats/ stretch
Leg warm ups x 3
Leg press
2 x warm ups
3 pps x 15
4 pps x 15
5 pps x 15
6 pps x 15
7 pps x 15
8 pps x 15
9 pps x 6
10 pps x 4 + 2 forced
9 pps x 8
Front squats
135 x 12
155 x 12
185 x 10
205 x 8
225 x 6---> 135 x 12
Occlusive leg ext
80 x 15
90 x 15
100 x 15
110 x 15
Occlusive leg curls
100 x 15
110 x 15
110 x 10---> 80 x 5
100 x 9---> 70 x 6
SL deads on hack
1 pps x 12
1 pps + 25s x 12
2 pps x 12
2 pps + 25s x 8
2 pps x 12
Seated calf raises
45 x 15
90 x 15
115 x 15
135 x 13
135 x 12
Calf presses on leg press
2 pps x 100 (four or five short breaks with these, absolutely brutally painful after the seated calf raises)
Foam roll/ stretch
Meal 1: 100 gm whey shake with 2 tbs pb2 and 1 tbs coconut oil
Meal 2: 8 whole eggs, 2 strips bacon, 6 oz skillet potatoes, and 8 oz 2% milk (hotel breakfast so numbers are best guess)
Meal 3: Mass cake
NO Xplode
3 scoops intra MD
Meal 4: In and out triple cheeseburger, fries, and small Peanut butter cookie dough blizzard
Meal 5: 16 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil
Meal 6: 16 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil
Meal 7: 100 gm whey and 2 tbs pb2 and 1 tbs coconut oil
TweetGood work out and great pump overall today. But between the awkward equipment this gym in Arizona has and the fact that my elbow was irritating me again some of my mojo was definitely interrupted at certain points in the work out. For instance on those incline dumbbell presses the 90s were way too light but because of the awkwardness and height of the freestanding bench, the huge size of the dumbbells, and the fact that getting them into place was tweaking my elbows I couldn't go any higher. The other thing that's pissing me off about my elbow is that it's not even the lifts that are irritating it.... it's stupid crap like picking up dumbbells or plates off the ground and trying to load them up. Any way felt strong today but couldn't go as heavy as I would have liked.
AM
40 min fasted cardio
PM
10 min treadmill warm up
Rotator/ delt/ trap warm ups
Incline barbell press
3 x warm ups
225 x 8
250 x 8
275 x 6 + 1 forced----> 135 x 15
Incline dumbbell press (low incline)
1 x warm up
90s x 15
90s x 12
90s x 12
HS press
1 pps x 15
1 pps + 25s x 15
2 pps x 13
2 pps + 25s x 8
2 pps + 25s x 8------> 1 pps x 20
Cable crossovers/ side dumbbell laterals
50 x 20/ 20s x 20
60 x 20/ 20s x 20
70 x 20/ 20s x 20
80 x 20/ 20s x 20
90 x 14-------> 40 x 12 (good 2-5 sec most muscular contraction each rep) / 20s x 20
Incline dumbbell curls
2 x warm up
25s x 20
35s x 15
45s x 8ish-----> 20s x 12
One arm dumbbell preachers
25 x 12
30 x 12
35 x 11
40 x 8ish
Dumbbell curl burnout
25s x 30-----> 15s x 15
Hanging leg raises/ incline crunches
15/ 15 x 2
Meal 1: 100 gm whey shake with 2 tbs pb2, 3 strips bacon. 1/2 cup oatmeal, and 1 tbs coconut oil
Meal 2: 16 oz ground turkey with low carb BBQ sauce, 2 cups jasmine rice, and 1 tbs coconut oil
Meal 3: Mass cake
NO Xplode
2 scoops intra MD
Meal 4: 16 oz ground turkey with low carb BBQ sauce and 2 cups white rice, 1 tbs coconut oil
Meal 5: 16 oz ground turkey with low carb BBQ sauce and 8 oz sweet potato, 1 tbs coconut oil
Meal 6: 16 oz ground turkey with low carb BBQ sauce and 1 tbs coconut oil
Meal 7: 100 gm whey and 2 tbs pb2 and 1 tbs coconut oil
TweetHeaded out to Vegas and spent the evening with rake and trixie. They were mean to me and made me do legs which I brutalized day before yesterday and biceps which I did the previous day lol. Good workout and no matter because they're doing back with me today lol. First time in Vegas and the strip was beautiful and that bypass burger was awesome! Good times with good people.
Yesterday:
AM
30 min fasted cardio
PM
Seated leg curls 3 x 60
Barbell preachers 3 x 15
V squats 3 x 20, 15, 12
Incline crunches 3 x 30
One arm machine preachers 3 x 30
Lying leg curls 2 x 15, 3 x 15 occlusive
Machine crunches 3 x 25
Forearm curls 6 x 20
Leg press 3 x 15
Hammer curls 3 x 15, 12, 8----> 12
Meal 1: mass cakes
Meal 2: 100 gm whey with 2 tbs pb2 and 1 tbs coconut oil
Meal 3: 16 oz ground turkey with low carb BBQ sauce and 2 cups rice, 1 tbs coconut oil
Meal 4: 1/2 pound bacon cheeseburger
NO Xplode
2 scoops intra md
Meal 5: double bypass burger with fries (1 pound beef, cheese, chili)
TweetGreat back work out with Trixie and Rake today. Don't know how they felt about it but I know I was pretty thoroughly smoked by the end. Definitely in need of a deload week next week. Been feeling a bit run down from all the brutality lately haha
AM
40 min fasted cardio
PM
2 x warm ups rounds
Neutral close grip pull downs GS
120 x 15 x 4
Close grip bent SM rows GS
145 x 15
165 x 15
165 x 12
135 x 15
HS high rows GS
1 pps + 25s x 15 x 4
Dumbbell pullover GS
65 x 15 x 4
Rack pulls
3 x warm ups
405 x 6
455 x 6
495 x 6
Neutral close grip seated cable rows TS
105 x 15 x 4
Neutral grip assisted chins TS
(140) x 15 x 3
Dumbbell rows TS
60s x 13
50s x 15 x 3
Meal 1: 12 oz ground turkey, 6 eggs with 2 cups rice and low carb BBQ sauce
Meal 2: 16 oz ground turkey and 2 cups rice with low carb BBQ sauce
NO Xplode
3 scoops intra MD
Meal 3: 10 oz chicken and 1 tbs coconut oil
Meal 4: 100 gm whey with 2 tbs peanut butter and 1 tbs coconut oil
Meal 5: 16 oz steak and 16 oz sweet potatoes
Meal 6: 100 gm whey shake and 1 tbs coconut oil
TweetLoved the workout even though WE did back 2 days before. (whiner alert) I think we are all pretty thrashed, but in a good way. Had a great! time with you Gusto. Lets do it again.
~Trixie~
TweetGood work out today, felt strong at the beginning. Still not back to where I was but I'm really happy with the amount of weight I was able to push on those barbell presses. Lost a little bit of my mojo towards the end because people would not stop talking to me and my elbow started acting up. Overall good day though travel day tomorrow.
10 min treadmill warm up
Rotator/ delt/ trap warm ups
Seated barbell press
3 x warm up
185 x 8
205 x 8
225 x 6 + 1 force-----> 135 x 12
Wide grip SM upright rows
2 x warm ups
135 x 12
155 x 11
175 x 8----> DB lats 10s x 12
Dumbbell lateral
20s x 20
30s x 15
40s x 12
50s x 8ish----> 20s x 8
Reverse pec deck/ over and backs
2 x warm up
120 x 15/ 10
140 x 15/ 8
160 x 15/ 8
Dumbbell shrugs
2 x warm ups
110 x 10 x 2 (the hanging DB started bothering my elbow so I stopped)
Close grip bench press
3 x warm ups
185 x 10
205 x 10
225 x 8
225 x 8
Incline dumbbell skull crushers
2 x warm ups
40s x 12 x 3 (elbow acting up)
20 min HIIT
Meal 1: 16 oz ground turkey with 8 oz sweet potato and low carb BBQ sauce, 1 tbs coconut oil
Meal 2: mass cakes
NO Xplode
Intra MD
Meal 3: 16 oz ground turkey, 8 oz sweet potato, and 1 cup rice with low carb BBQ sauce, 1 tbs coconut oil
Meal 4: 100 gm whey with 2 tbs pb2, 1 tbs coconut oil
Meal 5: 16 oz ground turkey and 2 cups rice with low carb BBQ sauce
Meal 6: 16 oz ground turkey, 1 tbs coconut oil
TweetTravel day.... Worst flight ever
Meal 1: mass cakes and 1 tbs coconut oil
Meal 2: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce
Meal 3: 8 oz Angus cheeseburger and veges
Meal 4: 16 oz sirloin, 8 oz sweet potato, and broccoli
Meal 5: 10 whole eggs with cheese
Meal 6: 100 gm whey and 1 tbs coconut oil
TweetGood workout. Taking it easy this week so 12 straight working sets with no added intensity. This was a garage workout so I lost about 10 pounds of water sweating in the heat and humidity.
Foam roll
Leg ext/leg curl warm ups x 3 each
Squats
3 x warm ups
205 x 6
245 x 6
295 x 6
Walking barbell lunges
1 x warm up
95 x 10
95 x 10
95 x 10
Leg ext (free weight)
60 x 15
70 x 15
80 x 15
Lying leg curls (free weight)/ BW single calf raises
60 x 15/ 20
60 x 15/ 20
60 x 15/ 20
Incline sit ups x 50
Meal 1: mass cakes
NO Xplode
3 scoops Intra MD
Meal 2: steak and cheese omelet and whole grain pancakes with SF syrup
Meal 3: 16 oz turkey with low carb BBQ sauce, 1 tbs coconut oil
Meal 4: 16 oz turkey with 2 cups white rice and low carb BBQ sauce, 1 tbs coconut oil
Meal 5: 16 oz turkey with low carb BBQ sauce, 1 tbs coconut oil
Meal 6: 100 gm whey with 2 tbs natural peanut butter