Tweet

Originally Posted by rnixon

I've been doing cardio pre workout either 20 steady state or 15 hiit, come spring I'll be back on fasted am, my schedule is just to out of wack r now... Thanks ☺

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damn, then stop stressing out and eat haha. stress is probably the appetite issue atm then

TweetYesterday

Diet
Protein waffles x4
Roast pork and potatoes
2 cheese rings and 2 turkey pepperoni
2 protein waffles
Protein shake
Rice,* homemade halibut fish sticks w salad
Cyto max sport intra workout w beta alanine and creatine

1ml test suspension 100mg pre workout,* Great pump not sure how much was the suspension bc pump has been great since back in gym

Training
20 minute stairclimber
One arm row 2 warm up 3x8 75lb
Reverse pulldown 3x10 130lbs w drop set after last working set
One arm* Pulldowns 3x13 70lbs? W 7 second isohold last rep every set,* it burned
Rack pulls 3x5 225 lbs
Banded hyper extensions 1x30
Calf raise 4x20 45 lb plate seated



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TweetIt looks from your cycle layout and your incorporation of cardio is your plan a cut, recomp? Not sure if I saw your current stats. Great log so far and keep crushing.

TweetStats are
5'3" 190 lbs bf? Maybe 25% or so
Be bulking up until July 2017 I have a show, maybe cut a bit for the summer but we will see what the boss says...
Trying to get my food intake Back up to par 3-400 carb 4-500 p 120-180fat



Ya I never put stats lmao bad, trying to bulk but keep cardio In minimum of 3 days a week but have some catchup to do after being sick and out of the gym for too long... Doing alright I'll try to post a picture sometime...

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TweetYesterday today was a cheat meal day ish

Diet
Protein waffles x4
Rice w fish sticks
Protein waffles x2
2 cheese strings and 2 turkey pepperoni
Sausages quinoa and broccoli




Training
Ez bar curls
3 warm up 5x10 w 10 second breaks 70lbs
Hammer curls 3x12 w 10 sec breaks
Preacher bar curls 8x2 50lbs
Pushdowns 2 warm up 12 superset with dips for 4 supersets
Skullcrushers 4x12 70 lbs

Abs leg raises and rope crunches

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TweetDec 14 2015
Diet
Protein waffles x4
Rice w steak
Protein waffles x2
Cheese and Turkey pepperoni
Chicken and rice w eggs Nd coconut oil


Training

15 min hiit warmup on elliptical

Leg curls 4 warmup
4 sets adding a plate each set

Squats
Sets of 10 adding weight to failure 275lb final set only got a couple

Split squats 8x8 adding weight up to 4 and dripping Back down last 4

Stiff leg deadlift* 3x8 70lb super lower back pump

Stretch and role back and legs



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TweetDiet
Protein waffles x4
Rice chicken and coconut oil
Protein waffles x2
Roast ed chicken rice and apsaragus coconut oi
Protein* shake
Carb 264
Protein 372
Fat 152

Training

20 min bike

Flat DB press x8* 40, 50, 55,60,65 and a drip set w stretch at end

Incline barbell press
6x6 adding weight every set from 115-255

Machine press 4x8 90lbs

Machine flys
2x10 120lbs

Rear delts same machine 2x25 55lbs

Seated lateral 3x10 20lb

Overhead smith press
3x10 185lbs

Ab hanging leg raises and rope crunches 3x20 of each


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TweetDiet
Protein waffles x4
12 oz chickened and rice w 2 tbsp coconut oil
2 cheese strings 😛
Protein waffles x2
1 protein bar
Protein shake
Chinese food chest dinner

No training today just a good hot tub and sauna ahhhh

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TweetUr diet and tranning are looking great brother

Tweet

Originally Posted by MOUNTAIN-MAN

Ur diet and tranning are looking great brother

Thanks man life has been hectic but getting back at it slowly. The log is helping for sure, not as precise as yours and the big guns but it is something to hold me accountable...

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Tweet

Originally Posted by rnixon

Thanks man life has been hectic but getting back at it slowly. The log is helping for sure, not as precise as yours and the big guns but it is something to hold me accountable...

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I'm in the same boat. My log is fairly simple yet its something to do every night and the longer I do it the more detail I have been putting in. Its a great tool. I have been enjoying following this.

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Originally Posted by LittleTom

I'm in the same boat. My log is fairly simple yet its something to do every night and the longer I do it the more detail I have been putting in. Its a great tool. I have been enjoying following this.

Thanks man, I better take a closer look at yours haha

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TweetDiet
Protein waffles x4
Rice w chicken 12 oz 2 tbsp coconut oil
Protein waffles x2
Intra MD 2 scoops
Rice, meatballs 9 oz,coconut oil, asparagus
Protein shake w peanut butter

Carb 327
Protein 393
Fat128

Trying
One arm bar rows
2 warm up and 3x8 70lb
Wide grip pulldowns 3x8 150lbs
One arm DB row 2 warmup 2x10 70
1x10 70 1x10 60 1x10 50 drip sets

Face pulls 3x12 70lbs

Banded hyper extensions 3x15

Abd a few ha gong legs raise 2 sets of 15to20
Seated calves 4x20 45 lb plate hard squeeze at top slow tempo

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