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Originally Posted by gusto77

AM

40 min fasting cardio


Meal 1: mass cakes

Meal 2: 100 gm whey with 2 tbs natural peanut butter

Meal 3: 10 whole eggs with bacon and cheese

Meal 4: mass cakes

Meal 5: 16 oz turkey with 2 cups white rice and low carb BBQ sauce, 1 tbs coconut oil

Meal 6: 16 oz turkey with low carb BBQ sauce, 1 tbs coconut oil

Looking good I love eggs but they don't love me swamp ass

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Originally Posted by Rake

Please Guns we do them all the time and I believe the first move is to push your butt back first as far as you can right?

it is pretty hard to describe but: drive the hips and but back and keep the dbs in close to the shins. going down without rounding the back and one you hit the bottom pause in the stretch. now once you start driving up you squeeze the ham as you push the hips forward lifting with the ham and glute not the hips and the lower back. you should feel the hams pulling and squeezing on the upstroke not the back. all your weight should remain on the heels for the entire movement. if you want another twist to the movement, turn your toes in pigeon toed and on the way up try to turn them out without actually moving them. that helps focus all the stress onto the hams and makes the movement even more hard

TweetIt's funny sometimes I look at these workouts on paper before I do them and I think they don't look like much. Then I do the exercises with the little form tweaks or intensity techniques that he wants you to use and it smokes my bags. Chest and shoulders were burning fierce and insanely pumped today.



5 min treadmill warm up


Rotator/ delt/ trap warm ups


Twist press

3 x warm ups

80s x 10

90s x 10

90s x 10


Incline barbell press

2 x warm ups

225 x 8

245 x 8

245 x 8

255 x 6 + 2 forced


Stretch push ups

3 x 20


Bent dumbbell laterals

1 x warm up

20s x 20

25s x 20

30s x 20


Front barbell raise

1 x warm up

65 x 12

65 x 12

65 x 12


Partial dumbbell laterals (brutal)

1 x warm up

40s x 17----> 25s x 13

40s x 30

40s x 22----> 30s x 8


Incline leg raises

3 x 15



Meal 1: mass cakes

NO Xplode

2 scoops Intra MD

Meal 2: 10 whole eggs and hash browns with low carb ketchup

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 16 oz sirloin, 8 oz sweet potato, broccoli

Meal 5: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce

Meal 6: 16 oz ground turkey with low carb BBQ sauce

TweetWhat do you mean by twist presses brother?? I think I know but I'm curious?

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Originally Posted by animal87

What do you mean by twist presses brother?? I think I know but I'm curious?

you start the movement with your palms facing inboard at the bottom along side your chest (same as a normal press just palms in). as you press the weigh up you twist the weight inboard toward your pinkes. so at the top your pinkes will be facing each other.

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Originally Posted by guns01

you start the movement with your palms facing inboard at the bottom along side your chest (same as a normal press just palms in). as you press the weigh up you twist the weight inboard toward your pinkes. so at the top your pinkes will be facing each other.

Ok thats what I thought it was. I try to do those too sometimes but with my messed up hand i ca only do real light weight for those.

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Originally Posted by animal87

Ok thats what I thought it was. I try to do those too sometimes but with my messed up hand i ca only do real light weight for those.

haha, i shouldnt have hijacked on gusto's posts but they arent meant to be heavy anyway. the sole focus is on proper inner chest stretch and peak contraction. it is more of a warmup pump movement than anything

Tweetsorry gusto, i stole your thunder man

TweetSorry gusto lol.

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Originally Posted by guns01

sorry gusto, i stole your thunder man

Originally Posted by animal87

Sorry gusto lol.

No worries at all gentlemen I actually had a little bit difficulty with these today in my left arm. One thing I learned when I tore my left biceps tendon is that no bicep=zero ability to supinate. Before it was repaired I had complete loss of strength in supination movements and resisting against pronation . Even though it's repaired it only ever return to about 85 or 90% strength. So as I was twisting my pinkies in On those twist presses I definitely felt very weak in the left arm and came really close to absolute failure on that last set.

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Originally Posted by animal87

What do you mean by twist presses brother?? I think I know but I'm curious?

I'm with you animal! He is doing so much more than his thread shows. When we get together; guns shows us all the extra moves that help us wring everything out of every muscle we are working.
~Trixie~

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Originally Posted by guns01

sorry gusto, i stole your thunder man

Originally Posted by animal87

Sorry gusto lol.

This is great information no matter who's thread. I'll hijack any thread for great information and not be apologetic. Luv you gusto, and you know I do.
~Trixie~

TweetMeal 1: mass cakes, 2 slices bacon

Meal 2: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce

Meal 3: 100 gm whey, 2 tbs coconut oil

Meal 4: 10 whole eggs with cheese

Meal 5: 16 oz ground turkey with 2 cups rice and low carb BBQ sauce, 1 tbs coconut oil

Meal 6: 16 oz ground turkey, 1 tbs coconut oil