TweetPic taken yesterday. Have lost even more water and fat since final challenge pics taken Sunday. Weight- 191 Lbs
IMG_2580.jpg
TweetGreat back workout today, absolutely phenomenal pump. Been feeling really good in the gym lately..... taking the DNP at night definitely improved things for me. Also forgot to add that in addition to what I previously listed I am also taking 1 mg of adex every other day and 250 mg of DNP nightly.
AM
40 min fasting cardio
PM
Wide grip pull downs
4 x warm ups
155 x 12
185 x 12
215 x 9
215 x 8 -----> 125 x 13
Supported tbar rows
45 x 15
90 x 15
115 x 15
135 x 12
160 x 10
Nautilus pull downs (supinating during positive/ pronating on negative)
125 x 12
140 x 12
170 x 12
200 x 12
215 x 10 ----> 125 x 10
Dumbbell rows in incline bench
40s x 15
60s x 12
60s x 12
70s x 11
70s x 10
Hyper ext.
3 x 20
Meal 1: 8 oz chicken, 1 tbs coconut oil
Meal 2: protein cakes (50 carb)
Meal 3: 16 oz egg whites and 1/2 cup oatmeal with SF syrup (25 carb)
Angel dust preworkout
Intra md (60 carb)
Meal 4: 8 oz chicken with rice (50 carb)
Meal 5: 8 oz chicken and 1 tbs coconut oil
Meal 6: 16 oz egg whites
TweetPic taken yesterday. Have lost even more water and fat since final challenge pics taken Sunday. Weight- 191 Lbs
IMG_2580.jpg
TweetGreat day at the gym.
AM
40 min fasting cardio
Early PM
Rotator/ delt/ trap warm ups
Seated dumbbell press
3 x warm ups
80s x 10
90s x 10
100s x 8
Front dumbbell raises
20s x 20
30s x 16
40s x 12
Dumbbell side lats (1 sec hold each rep, slow negative)
20s x 12
25s x 10
25s x 10
30s x 9
Reverse pec deck (rest pause)
100 x 15
130 x 15
145 x 15
145 x 15
Dumbbell shrugs (3sec holds)
1 x warm up
70s x 10
80s x 10
90s x 10
Short rest periods for triceps
Cable pressdowns
3 x warm ups
170 x 15
185 x 15
200 x 15
Incline dumbbell skull crushers
25s x 20
30s x 18
35s x 14
Diamond push ups x 25
Meal 1: 8 oz chicken with rice (50 carb)
Meal 2: protein cakes (50 carb)
Angel dust preworkout
Intra md (60 carb)
Meal 3: 16 oz egg whites and 1/2 cup oatmeal (25 carb)
Meal 4: 8 oz chicken and 1 tbs coconut oil
Meal 5: 16 oz egg whites, sauerkraut
Meal 6: 8 oz chicken
TweetLove your workouts bro, really intense, definitely have pulled a few things from em
TweetI wish I could 'LIKE LIKE' cause you are a hit imo. Great job on the forearms, so many neglect them. You have put some trick legs on that body of yours too. I think you are having fun. Please promise not to crush me when I see you, hahaha.
~Trixie~
TweetDid my secondary leg day a bit different today. All in all really good workout although I gotta say I was just kind of pissed off and hungry today. Inadvertently blew off calves this week but I'm doing a secondary back workout tomorrow since I get a cheat so I will hit them tomorrow.
AM
40 min fasting cardio
PM
3 x warm ups rounds
Lying leg curls GS
110 x 10
110 x 10
110 x 10
SL deads GS
185 x 8
205 x 8
225 x 8
Bulgarian split squats GS
30 lbs dumbbell x 8
40 x 8
40 x 8
Wide stance squats GS
135 x 6
155 x 6
175 x 6
Rest
Front squat TS
135 x 10
155 x 10
165 x 10
Leg press TS
3 pps x 8
4 pps x 8
4 pps x 8
Leg ext TS (with 1 sec holds)
95 x 8
95 x 8
95 x 8
Rest
Leg ext SS
80 x 20
95 x 20
95 x 20
Lying leg curls SS
80 x 20
80 x 20
80 x 20
Rumble roll/ stretch
Meal 1: 8 oz chicken
Meal 2: protein cakes
Angel dust preworkout
Intra md
Meal 3: 16 oz egg whites and 1 tons coconut oil
Meal 4: 8 oz chicken
Meal 5: 8 oz chicken
Meal 6: 16 oz egg whites
TweetThis secondary back workout may not look like much on paper, but it was actually really good for a ghetto garage work out. Kept the reps high on the giant sets the pace quick even between the giant sets. Deep burn and pump by the time I was finished. I had actually planned on doing some close grip pull-ups to finish off the work out but my back and arms were so smoked by the time I finished with my fourth round that I just decided to throw in an extra round.
3 x warm up rounds
Bent barbell rows GS
135 x 15
155 x 15
165 x 15
165 x 15
165 x 15
Dumbbell pullover GS
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
Dumbbell row GS
50s x 15
50s x 15
50s x 15
50s x 15
50s x 15
Assisted pull ups GS
X 10
X 8
X 8
X 8ish
X 6
Single leg calf raises
1 x warm up
50 x 15
50 x 15
50 x 15
50 x 15
Meal 1: 8 oz chicken
Meal 2: 8 oz chicken
Angel dust preworkout
Intra md (50 carb only)
Meal 3: red robin burning love burger and fries with ketchup
Meal 4: 8 oz chicken and sauerkraut
Meal 5: 8 oz chicken and sauerkraut
Meal 6: 16 oz egg whites
TweetMeal 1: 5 whole eggs with jalepenos and hot sauce
Meal 2: 8 oz chicken
Meal 3: 8 oz chicken with sauerkraut and 1 tbs coconut oil
Meal 4: 8 oz chicken with sauerkraut
Meal 5: 8 oz chicken with jalepenos
Meal 6: 16 oz egg whites
TweetWalked into the gym today feeling hungry pissed off and drained. Forgot my pre workout at home as well. Once the blood got pumping ended up having a really great workout. Halo seems to be working nicely. Good strength and aggression bursts and felt really strong for as much weight as Ive lost and a no carb day.
Rotator warm ups
Bench press
3 x warm ups
225 x 8
245 x 8
265 x 8
275 x 8
225 x 13
Incline barbell press
135 x 12
165 x 10
195 x 10
225 x 8
225 x 7
Incline nautilus press
1 pps x 15
2 pps x 15
2 pps + 25s x 15
3 pps x 10
3 pps x 9
Cable crossovers
50 x 25
70 x 20
80 x 15----> 40 x 25
Incline dumbbell curls
2 x warm ups
25s x 20
30s x 16
35s x 13
Concentration curls
20s x 15, 15, 15 (very little rest)
Meal 1: 5 whole eggs with jalapeños
Meal 2: 8 oz chicken
Meal 3: 8 oz chicken and 1 tbs coconut oil
Intra md
Meal 4: 8 oz chicken
Meal 5: 8 oz chicken
Meal 6: 16 oz egg whites
TweetAdjusting my schedule since I'll be working out all weekend and schedule will be jacked up next week. Rest day today, secondary legs and cardio tomorrow.
Meal 1: protein cakes with SF jelly and choc syrup
Meal 2: 6 oz sirloin with rice
Meal 3: 6 oz sirloin with rice
Meal 4: 8 oz chicken with rice
Meal 5: 16 oz egg whites and oatmeal, 1 tbs coconut oil
Meal 6: 8 oz chicken
TweetLook at you getting to build with the sirloin. Early sacrifice can gain many rewards in the end. Keep it up.
~Trixie~
TweetReally good secondary leg day. Smoked through the hacks and calf presses and fried my legs at the end.
AM
40 min fasting cardio
Early PM (secondary day)
Lying leg curls
3 x warm ups
110 x 10
110 x 10
110 x 10
110 x 10
125 x 10
125 x 10
Hip adductor
2 x warm ups
110 x 10
140 x 10
155 x 10
170 x 10
Squats
135 x 8
155 x 8
185 x 6
225 x 6
255 x 6
275 x 6
295 x 6
Hack squats (short rest)
1 pps x 20
1 pps + 25s x 20
2 pps x 20
2 pps x 20
Calf raises on hack (short rest)
2 pps x 20
2 pps x 18
2 pps x 15
Meal 1: 6 oz sirloin with rice 100
Meal 2: protein cakes with SF jelly and choc syrup 50
Meal 3: 8 oz chicken with rice 75
Angel dust preworkout
Intra md 60
Meal 4: 8 oz chicken, 1 tbs coconut oil
Meal 5: 6 oz sirloin with rice 100
Meal 6: 16 oz egg whites
TweetThink my test may have dropped too a noticeable level. Woke up feeling blah. Still had an awesome back workout though. Went in feeling sluggish and groggy and once the blood got pumping I kept the pace up to keep up the momentum. Great pump.
AM
40 min fasting cardio
PM
Wide grip pulldowns
3 x warm ups
160 x 12
175 x 10
190 x 10
205 x 8
SM bent rows
135 x 15
185 x 15
235 x 10
255 x 8
T bar rows
100 x 20
150 x 15
175 x 12
200 x 8
Seated cable rows
130 x 15
145 x 15
160 x 12
175 x 10
Close grip pulldowns
115 x 15
130 x 15
145 x 12
160 x 9-----> 100 x 8
Hyper ext. x 20 x 2
Meal 1: protein cakes with SF jelly and choc syrup 50 gm
Meal 2: 6 oz sirloin
Mea 3: 8 oz chicken and 2 tbs coconut oil
Ange dust preworkout
Intra md 60 gm
Meal 4: 16 oz egg whites with oatmeal and SF syrup 50 gm
Meal 5: 6 oz sirloin with rice 40 gm
Meal 6: 8 oz chicken
TweetBrother u are getting ripped esp ur wheels nice