TweetMeat lovers pizza and lava cakes nice yummy
TweetReally good workout today. T-bar rows and rack pulls were a little rough on the low back but nothing unmanageable.
HS rows
1 pps x 10 x 2
2 pps x 10
3 pps x 10
4 pps x 10
4 pps x 10
4 pps + 25s x 6-----> 4 pps x 6-----> 3 pps x 6/ 10 sec stretch
Dumbbell pullover
1 x warm up
100 x 10
110 x 10
110 x 10
110 x 10
Tbar rows
2 x warm ups
150 x 12
175 x 10
200 x 8
225 x 6
Wide grip pull down (didn't have a partner on these to help me with a forced stretch on each rep so I just exaggerated the stretch on each rep and did a 10 second hard stretch at the end of each set)
1 x warm up
160 x 8
175 x 8
190 x 7.5
SM rack pulls
3 x warm ups
4 pps x 5 x 4
SM shrugs (2 sec contraction each rep.... I know the weight looks a little light by this point my low back was pretty tight so I didn't go overboard. 185 actually ended up being almost a perfect weight with the contractions on each rep. Really really good burn)
2 x warm ups
185 x 15 x 3
Meal 1: PB & J protein cake
Preworkout
3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 48 oz gatorade
Meal 2: Meat lovers pizza, 2 lava cakes
Meal 3: 12 oz beef, 2 tbs coconut oil, choc/ PB quest bar
Meal 4: 12 oz grilled chicken, 1 1/2 cups rice
Meal 5: 75 gm whey, 2 tbs coconut oil
Last edited by gusto77; 09-07-2015 at 04:42 PM.
TweetMeat lovers pizza and lava cakes nice yummy
Tweetummmm lava cakes. making a mental note on that one for this weekend maybe
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TweetHauled ass through this workout which made for a nasty burn and the most painful insane quad pump I’ve ever had. Those leg curl supersets were brutal at that pace and I swore my hams were going to cramp at any moment.
Rumble roll/ leg ext warm ups
Hip Abductor
3 x warm ups
170 x 12
190 x 12
210 x 12
Hip adductor
3 x warm ups
160 x 12
180 x 12
200 x 12
Hip flexor/ front relaxed
1 x warm up
130 x 15/ 10
145 x 15/ 10
160 x 15/ 10
160 x 15/ 10
Seated leg curl/ lying leg curl
1 x warm up
80 x 15/ 100 x 8
80 x 15/ 100 x 8
70 x 15/ 90 x 8
70 x 15/ 90 x 8
70 x 15/ 90 x 8
Leg press
1 pps x 20
2 pps x 20
3 pps x 20
4 pps x 20
5 pps x 20
6 pps x 20
Leg ext/ air squats (wide, narrow, repeat)
2 x warm ups
120 x 15/ 15
120 x 15/ 15
140 x 12/ 15
140 x 12/ 15
Roller work/ stretch
Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal in almond milk
Meal 2: 16 oz grilled chicken, 2 cups white rice
Meal 3: PB&J protein cake
Preworkout
3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz gatorade
Meal 4: 12 oz cheeseburger, quest bar
Meal 5: 16 oz grilled chicken, 1 1 1/2 cups kashi cereal in almond milk
TweetKiller pump today.
Standing alternating dumbbell curls/ EZ bar curls
35s x 8/ 75 x 6
40s x 8/ 85 x 6
45s x 8/ 85 x 6
45s x 8/ 85 x 6
One arm dumbbell preachers
30 x 10 x 3
Reverse curls
55 x 25, 20, 15, 10 (20 sec rest each set)
Bent over rope extensions
40 x 20 x 2
60 x 12
60 x 12
70 x 12
80 x 12
Seated HS dip machine
1 pps x 8
2 pps x 8
2 pps + 25s x 8
2 pps + 35s x 8
2 pps + 35s x 8
3 pps x 8
3 pps + 10s x 8
SM close grip press
135 x 8
155 x 8
185 x 8
205 x 8
205 x 8
225 x 8
245 x 8
Standing calf raises/ hanging leg raises
3 x warm ups
390 x 10/ 15
400 (whole stack) x 10/ 15
400 x 10ish/ 15
400 x 9/ 15
20 min light cardio
Stretching
Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal with almond milk
Meal 2: 14 oz guacamole cheeseburger and sweet potato fries
Preworkout
2 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade
Meal 3: 16 oz sirloin, 8 oz baked potato, 1 piece toast, 1 quest bar (30 minutes after.... My appetite is kicking! Love it)
Meal 4: 16 oz ground turkey, 1 1/2 cups rice
Meal 5: 6 whole eggs
TweetGreat pump and heavy workout today. Actually smoked me quite a bit for a secondary day.
Supinated close grip seated cable rows
3 x warm ups
175 x 12
205 x 10
235 x 8
One arm dumbbell rows
1 x warm up
120 x 12
140 x 10
160 x 8
Wide grip assisted chins
1 x warm up
(80) x 12
(60) x 10
(40) x 8ish
Supinated close grip reverse facing pull downs
1 x warm up
130 x 12
160 x 10
175 x 8
Cable face pulls
1 x warm up
120 x 12
160 x 10
205 x 8
Dumbbell pullover (I was pretty smoked by this point and my left elbow was on fire so I kept it kind of light)
1 x warm up
100 x 12
100 x 10
100 x 8
Hyperextensions
20 x 3
Roller work and stretching
Meal 1: ham and cheese omelet and whole wheat pancakes
Meal 2: 12 oz chicken with lettuce tomatoes light mayo on pita bread
Meal 3: 75 gm whey, 1/4 cup cream of rice with dark chocolate and 2 tbs natural PB
Preworkout
3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade
Meal 4: 16 oz steak, 8 oz sweet potato
Meal 5: 6 whole eggs
TweetGreat workout. Leg presses smoked me.
Seated leg curl (hams were still smoked from that superset earlier in the week!)
3 x warm ups
110 x 10
110 x 10
110 x 10
110 (partials) x 21
SM squat
135 x 10
155 x 10
175 x 10
205 x 10
235 x 10
275 x 10 (back started tightening up bad on this set)
305 x 6/ 4 partials
Leg press
2 pps x 15
3 pps x 15
4 pps x 15
5 pps x 15
6 pps x 15
7 pps x 15
8 pps x 10 (1.25s)
8 pps x 10 (1.5s)
8 pps x 10 (1.75s)
8 pps x 20
Single leg lying leg curls/ Bulgarian split squats
1 x warm up round
60 x 8/ 65 x 8
70 x 8/ 65 x 8
80 x 8/ 65 x 8
90 x 8/ 65 x 8
Hip abductor/ hyperextensions
3 warm ups on abductor
200 x 12/ 15
200 x12 / 15
200 x 12/ 15
Rolling/ stretching
Meal 1: 75 gm whey, 2 tbs natural PB, 1 1/2 cups kashi cereal in almond milk
Preworkout
3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade
Meal 2: 10 oz chicken (I was running late for a dental appointment so I just had to choke something down real quick post workout)
Meal 3: 10 oz cheeseburger on wheat bun
Meal 4: Deep dish pepperoni pizza (this was an extremely high calorie cheat so I kept it to 4 meals today)
TweetStrong today. Had one or even two more in the tank on those 150s. Next stop... 160s I was running around all over the place today so not the greatest day of eating but not bad.
Dumbbell bench press
30s x 15
40s x 15
60s x 8
80s x 8
100s x 8
120s x 8
140s x 8
150s x 8
Incline matrix press
1 pps x 12
2 pps x 10/ 5 partials
2 pps + 25s x 8/ 4 partials
3 pps x 6/ 3 partials
3 pps + 25s x 4/ 5 partials
Pec deck/ push ups (this was a crazy burn and the pump that came with it was insane. First 10 reps had a 2 sec contraction, last 10 were pumping)
1 x warm up
160 x 20/ 35
160 x 20/ 22
160 x 20/ 19
160 x 20/ 16
160 x 20/ 15
Reverse pec deck
2 x warm ups
130 x 15
145 x 15
160 x 15
175 x 15
Dumbbell laterals (3/4 reps)
2 x warm ups
50s x 10
50s x 10
45s x 10
45s x 10
Front dumbbell raises
25s x 10
30s x 10
30s x 10
30s x 10
Meal 1: 75 gm whey, 1 cup oatmeal
Meal 2: 16 oz ground turkey, 2 cups rice
Meal 3: 40 gm muscle milk shake
Meal 4: 10 oz sirloin, sweet potato fries
Meal 5: 10 oz shrimp, broccoli
Meal 6: 5 whole eggs
TweetBusy busy travel day for work tomorrow and I knew I wasn't going to be able to hit the gym. Worked out today but restricted to doing a garage work out so I made the most of it. Tried to mimic the scheduled work out as best I could but because it was a back day I was limited with what I could do. Actually had a great workout though. Low back was definitely very tight with those barbell rows but I got it done.
Bent barbell rows (1 sec contraction each rep)
3 x warm ups
185 x 10
205 x 10
225 x 10
245 x 6----> 225 x 6-----> 185 x 6 + 10 sec hanging stretch
Ez bar pullovers (very slow and controlled)
65 x 10
85 x 10
95 x 10
105 x 10
105 x 10
Bent dumbbell rows
55s x 25 x 4
Neutral grip pull ups (these were difficult at this point but tried to give a very deliberate contraction each rep)
BW x 5-----> assisted x 8
BW x 5-----> assisted x 8
BW x 4-----> assisted x 8
Straight leg deads
135 x 15
185 x 12
205 x 10
Meal 1: 5 whole eggs
Meal 2: deep dish pizza, chocolate ice cream cone
Meal 3: 14 oz ground turkey, 2 cups rice
Preworkout
3 scoops vitargo, 2 scoops amino matrix, 5 gm creatine, 40 oz Gatorade
Meal 4: 50 gm muscle milk shake
Meal 5: 12 oz cheeseburger
Meal 6: 5 whole eggs
TweetPretty easy secondary leg workout today. Had to make some slight modifications as I'm away for work and the gym was missing some equipment. 99% sure I accidentally took too much Preworkout and that was not cool.
Seated leg curl
3 x warm ups
130 x 15 x 6
Machine leg press
110 x 10
190 x 10
270 x 10
350 x 10
405 x 10 x 2
SM squat
135 x 10
185 x 10
205 x 10
225 x 10
245 x 10
Single leg extension
90 x 10/ 15 sec stretch/ 10 quad flexes
70 x 10 x 3/ 15 sec stretch and 10 quad flexes after each set
Machine calf extension
110 x 10/ 10 sec stretch
190 x 10/ "
270 x 10/ "
350 x 10ish/ "
290 x 10/ "
BW calf raise x 20
Stretch and foam roll
Meal 1: 6 whole eggs, 8 oz hamburger, hash browns, grits
Meal 2: 10 oz NY strip, 4 oz grilled shrimp, loaded baked potato, asparagus
Preworkout
3 scoops Intra MD, 5 gm creatine, 50 oz Gatorade
Meal 3: BSN true mass
Meal 4: 12 oz NY strip, 6 oz lobster tail, loaded baked potato, okra
Meal 5: BSN true mass
Meal 6: quest bar
TweetStanding dumbbell curls/ machine curls
35s x 10/ 70 x 6(3)
35s x 10/ 70 x 6(3)
35s x 10/ 70 x 6(3)
35s x 10/ 70 x 6(3)
Cheat bar curls
100 x 10 x 3
Reverse curls
50 x 15
60 x 15
70 x 15
70 x 15
V bar ext
2 x warm ups
80 x 15
95 x 15 x 3
Incline Tate press (don't know how I feel about these yet)
20s x 8
30s x 8
40s x 8
50s x 8
60s x 8
70s x 8
JM floor press (this was supposed to be as many sets as you could do until you hit six reps with very limited rest in between sets but my elbow started burning fierce and I was running out of time in the gym anyway)
110 x 10 x 4
Meal 1: 6 whole eggs, 8 oz hamburger steak, hashbrowns, grits
Meal 2: BSN true mass
Preworkout
2 scoops Intra MD, 5 gm creatine, 60 oz gatorade
Meal 3: 8 oz sirloin, 3 whole eggs, 6 oz sweet potato, Mac & cheese, cornbread
Meal 4: 1/2 lb cheeseburger, baked potato
Meal 5 BSN true mass
TweetKeep up the good work gusto. Luv Ya!
~Trixie~
TweetTraining is good!!! Diet sucks but I'm actually working out more than I was before to try and keep the bloat off haha. Will start logging again tomorrow!
TweetDiet is just whatever right now. Plan on hopping back on a sensible plan here once work tempo settles down. On trt at 200mg/ wk. Hip pain is a lot better but still comes and goes. Has gotten better with weight loss and mobility exercises. Next few days will be all hiking and running.
Lying Leg curls (free weight)
4 x warm ups
80 x 10
90 x 10 x 2
Squats
3 x warm ups
185 x 8
225 x 8
275 x 6
300 x 4----> 135 x 10
Walking Lunges/ dumbbell SL deadlifts
50s x 8 x 3/ 50s x 8 x 3
Leg ext (free weight)
3 x warm ups
115 x 12 x 3
Burpees x 30
Stretch/ roll
Last edited by gusto77; 10-29-2015 at 10:17 AM.