Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Yamcha on November 12, 2015, 06:22:31 AM
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Stats:
26 yrs. old
5'7"
Current Weight: 193 lbs. (Fat; 15% bf)
Lifetime Natural
Goals:
Current goal is to get my strength back; I competed in a bodybuilding show last month
Running Candito 6 week strength plan. Bare bones basic strength program focusing on big 3
Todays Workout (Currently on 4th week of 6 week program):
~Foam Roll with Rumble Roller 3" studs - Agile 11 warm-up
~Barbell Back Squats: Warm up to 3 working sets (360 x 3; 365 x 3; 370 x 3)
~Deadlift Variation (This week is Rack Deadlifts): 2 working sets (405 x 6; 425 x 6)
~Front Squat (Hypertrophy) 3 x 15-20 @ 135
~ Lunges w/ DB's @ 45's for approx. 25 yards
~Suitcase Carries w/ Trap Bar: See Video of Pete Rubish https://instagram.com/p/9YxAJOsZoK/?taken-by=pete.rubish (https://instagram.com/p/9YxAJOsZoK/?taken-by=pete.rubish)
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I'm glad u began a log
The rumble roller is great
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I'm glad u began a log
The rumble roller is great
I agree. keeps me from having to go see chiropractor
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Attached Picture of when I dieted down for show last month.
I weighed in at 171. I overdieted terribly. Was practically keto the last month of prep.
But this is what a life time natty looks like with shitty genetics :D
So I clearly need to put on size everywhere!
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Hello!
I read something about a log for me to suck on here, where is it?
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Hello!
I read something about a log for me to suck on here, where is it?
:D
Postworkout Meal - Immediately after Shake (2 scoop BSN Isolate Vanilla, my current sponser, with 12 ounces of Cutie orange juice and 10 grams creatine monohydrate) <--- Tastes Like an Orange Julius
45 minutes later - 8 oz. Chicken Breast and 1 Cup Basmati Rice
(http://cutiescitrus.com/content/uploads/2014/10/JuiceHero-385x550-OrangePineapple-385x550.png)
(http://www.vitacost.com/Images/Products/1000/BSN/BSN-SYNTHA-6-Isolate-Vanilla-834266066100.jpg)
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Attached Picture of when I dieted down for show last month.
I weighed in at 171. I overdieted terribly. Was practically keto the last month of prep.
But this is what a life time natty looks like with shitty genetics :D
So I clearly need to put on size everywhere!
nice build,delts look good from rear,back has some good lines,thickness is tought clean but keep plugging if u intend to stay clean,like to see a 'fat'15 pct pic...could use some more pec mass as well,,overall nothing to be ashamed of...
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11/13/15 - Usual Morning Routine
~Wake Up 2:45 am; Drink VPX Redline Extreme (Sour Patch Flavor) + Green Tea Pills
~Commute to Work (Mgr @ Community College Gym)
~30 min. stairmill (517 Cals; 105 steps/min.)
~1 Cup Egg Whites + Powdered PB cooked into pancake; Quest Bar
~Browse GetBig
~Open Gym @5 am
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This is a good log
Please keep it going
The stairs u do is the best for cardio imo
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Preworkout Meal, 1 - 1.5 hour before:
~1/2 Cup of Brown Rice Cereal + 1 Scoop Whey Isolate + 1 Tbsp. Justin's Vanilla Almond Butter
30 Minutes Before Workout
~VPX Bang Canned Energy Drink (Champagne Cola or Lemon Drop Flavor) *VERY GOOD STUFF, GET THEM FOR FREE*
(http://www.vpxsports.com/images/onlinemag/bang_200x214.jpg)
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11/13/15- Planned Workout
~Bench Press w/ Pause: 3 Working Sets (240 x 3, 250 x 2-4, 260 x 1-2)
~Barbell Rows: 4 Working Sets ( x10, x10, x8, x6 *Will go as heavy as form will allow, super strict)
~Barbell Military Press: 4 Working Sets (Like Above)
~Weighted Pull Ups (Neutral Grip): 4 Working Sets @ +25lbs
Optional Exercises (If energy allows):
~SS: Weighted Dips + EZ Bar Reverse Curls (3 Working Sets x 12-15)
~SS: Hammer Strgth Chest Press + Pec Dec Flyes (3 Working Sets x 12-15)
~Ab Routine (Wheel, Weighted Crunches, Knee Raises) x 3
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YEAH GENE ..HE KEEPS GOOD LOG LIKE YOU ,,, :-*.. ;D
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YEAH GENE ..HE KEEPS GOOD LOG LIKE YOU ,,, :-*.. ;D
mine is boring compared to his
I don't have the patience to type so much
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mine is boring compared to his
I don't have the patience to type so much
I DO ONE IN THE OVER 45 SECTION NOT EATING PART TOO MUCH TO LIST ,BUT WORKOUTS SETS/REPS/EXERCISES EVERY DAY I POST/TRAIN..
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I DO ONE IN THE OVER 45 SECTION NOT EATING PART TOO MUCH TO LIST ,BUT WORKOUTS SETS/REPS/EXERCISES EVERY DAY I POST/TRAIN..
let me check it out
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let me check it out
I MEANT IN THE 45 AND OVER THREAD SORRY....
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Today was a strange, yet amazing, workout; I get off relatively early on Fridays and go to train at the local Metroflex.
I WAS THE ONLY ONE THERE! :o
Imagine having an entire Metroflex to yourself.
My strength is coming back extremely quickly since competition.
Just 3 weeks ago I was struggling with 185 on the bar, but that is also do to the fact that I don't barbell bench that often.
Today, I threw up 260 lbs 5 times like it was nothing.
Amazing what 20 lbs. of excess body weight can do.
I'll be resting all weekend, maybe throw in an ab cycle or barbell complex if I am bored at work.
Hope everyone has a great weekend planned, don't pull a Groink!
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Today was a strange, yet amazing, workout; I get off relatively early on Fridays and go to train at the local Metroflex.
I WAS THE ONLY ONE THERE! :o
Imagine having an entire Metroflex to yourself.
My strength is coming back extremely quickly since competition.
Just 3 weeks ago I was struggling with 185 on the bar, but that is also do to the fact that I don't barbell bench that often.
Today, I threw up 260 lbs 5 times like it was nothing.
Amazing what 20 lbs. of excess body weight can do.
I'll be resting all weekend, maybe throw in an ab cycle or barbell complex if I am bored at work.
Hope everyone has a great weekend planned, don't pull a Groink!
which metroplex do u train at?? Plano or Arlington
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which metroplex do u train at?? Plano or Arlington
I train at a small Metroflex in Tyler, TX. It is in East Texas, about 2 hours east of Dallas.
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nice build,delts look good from rear,back has some good lines,thickness is tought clean but keep plugging if u intend to stay clean,like to see a 'fat'15 pct pic...could use some more pec mass as well,,overall nothing to be ashamed of...
Here is a fat body pic. I weighed in at 196 this morning. That is after lots of Mexican food and a pint of Ben and Jerry's.
I doubt I will ever post a frontal pic, due to the fact that I have wide hips and no visible abs.
Vanity of Peace
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Here is the community college gym where I work.
The equipment is all early 90's and heavy duty. Dumbbells up to 150.
We have a few new pieces of Rouge Equipment, my favorite being the leg press than can be switched from one leg to two with a lever.
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Here is a fat body pic. I weighed in at 196 this morning. That is after lots of Mexican food and a pint of Ben and Jerry's.
I doubt I will ever post a frontal pic, due to the fact that I have wide hips and no visible abs.
Vanity of Peace
NICE BACK...WHEN I'M HEAVY I HOLD IN MY LOWER BACK TOO...KEEP IT UP HOW TALL AGAIN?200 LBS ..
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11-14-15
~30 minutes of weighted carries; Suitcase Carries and Trap Bar Carries
*Drank quite a bit too much later that night. My appetite has been crazy through the roof lately.
11-15-15
~Full Rest Day, no activity; All next week is a "Test Week" to determine my new training maxes on Squats, Deads, and Bench.
I am excited to see how much strength I have gained.
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Your gym looks awesome
Do u ever work out with anyone there? Or always by yourself?
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Your gym looks awesome
Do u ever work out with anyone there? Or always by yourself?
I usually lift during open hours (Get Paid to Workout! :D ); I do not have a workout partner, but there are usually college kids around if I need a spot.
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11-16-15: High Intensity Strength Week (Testing for new training max %'s)
~Agile 11 Warm-up
~Foam Roll w/ Rumble Roller
~Squats: Warm-up to Test: 1 x AMRAP with 100% of current Max (395 lbs.)
~Deadlifts: *light weight* 275 x 4; 285 x 4; 295 x 2
~Lying Leg Curls - 3 x 12-15
~Leg Extensions - 3 x 12-15
~Uphill Lunges on Treadmill @ 12% grade - 5 x 1 min.
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My walmart had these all for $1.50/ea.
(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQoDV03Yj5m51JVVKYIAwODGv3tJlZcqL9RcateQLwZyCGzETwFxg)
The gingerbread men have been my bugaboo for the past couple of days. So damn delicious.
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Attached Picture of when I dieted down for show last month.
I weighed in at 171. I overdieted terribly. Was practically keto the last month of prep.
But this is what a life time natty looks like with shitty genetics :D
So I clearly need to put on size everywhere!
'shitty genetics'? Dude, you have a pretty good structure.
Was this your first show? If so, hire an experienced coach for at least one prep and log everything in a spreadsheet. This is valuable information to improve your next prep.
Best of luck!
Mods, give this guy blue stars
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'shitty genetics'? Dude, you have a pretty good structure.
Was this your first show? If so, hire an experienced coach for at least one prep and log everything in a spreadsheet. This is valuable information to improve your next prep.
Best of luck!
Mods, give this guy blue stars
X2....
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'shitty genetics'? Dude, you have a pretty good structure.
Was this your first show? If so, hire an experienced coach for at least one prep and log everything in a spreadsheet. This is valuable information to improve your next prep.
Best of luck!
Mods, give this guy blue stars
Thanks! It was my first show, and probably only show.
The only way I would ever compete again:
1. Fiancé and I split
2. I start pinning
Both do not seem very likely.
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Thanks! It was my first show, and probably only show.
The only way I would ever compete again:
1. Fiancé and I split
2. I start pinning
Both do not seem very likely.
LOL....BREAK UP WITH HER AND PUT A SPIN ON A CHARLIE SHEEN QUOTE CALL IT 'PINNING'
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Thanks! It was my first show, and probably only show.
The only way I would ever compete again:
1. Fiancé and I split
2. I start pinning
Both do not seem very likely.
1. Maybe you can find ways to create a better balance between your relationship and your passion?
2. This is a very personal decision, but when you want to place well on future shows, then you (almost) have to, depending on the average level in those 'natural' shows.
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11/17/15
~Off day, kinda...
~Treadmill Incline Walk (20 min.)
~Foam Roller
~Abs (Various, weightless exercises)
~Weighted Carries (Dumbbell "Pinch" Hex Carries, Waiter's Carries, Farmer's Walks)
Here is a video of the "pinch" carries, these destroy the forearms like no other:
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(http://www.ammonutritionusa.com/images/Product/icon/38320.jpg)
Sour Patch Kids flavored Energy Drink
My new preworkout for the week.
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(http://www.ammonutritionusa.com/images/Product/icon/38320.jpg)
Sour Patch Kids flavored Energy Drink
My new preworkout for the week.
i love sour patch
Is it carbonated?
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i love sour patch
Is it carbonated?
Yes they are carbonated. They are about $3 a pop though. Luckily, I'm sponsored by my fiancé, who does not ring up all of my supplements on her register. The store she works at on the weekends is an old school health food store that refuses to transition to the Barcode system. I usually get anything from protein to almond butter for free. ;)
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Yes they are carbonated. They are about $3 a pop though. Luckily, I'm sponsored by my fiancé, who does not ring up all of my supplements on her register. The store she works at on the weekends is an old school health food store that refuses to transition to the Barcode system. I usually get anything from protein to almond butter for free. ;)
8)
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11/18/15: Bench Press Test Day
~Warm-up
~Barbell Bench Press: 1 x AMRAP @ 270 lbs.
~Barbell Bent Over Rows: 3 Work Sets x 8,6,6
~Military Press: 3 Work Sets x 10,8,6
~Weighted Pull Ups: 3 Work Sets x 8,8,8
~Reverse Grip Pulldowns: 3 Sets x 12-15
~Stretchers (See Video) 3 Sets x 8-10
~EZ Bar Curls 3 Sets x 12-15
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Tip for Healthy Joints:
I put this on my shoulders, elbows, and knees before every workout.
Works even better if you have sleeves to put on over after application.
I used to tweak my shoulder/rotator cuff all the time, but this stuff helps "warm-up" the area properly
(http://pics2.ds-static.com/prodimg/40855/300.jpg)
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Tip for Healthy Joints:
I put this on my shoulders, elbows, and knees before every workout.
Works even better if you have sleeves to put on over after application.
I used to tweak my shoulder/rotator cuff all the time, but this stuff helps "warm-up" the area properly
(http://pics2.ds-static.com/prodimg/40855/300.jpg)
great stuff
I made the mistake once of using almost the whole tub on my leg
Burn baby burn
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11/18/15: Bench Press Test Day
~Warm-up
~Barbell Bench Press: 1 x AMRAP @ 270 lbs.
~Barbell Bent Over Rows: 3 Work Sets x 8,6,6
~Military Press: 3 Work Sets x 10,8,6
~Weighted Pull Ups: 3 Work Sets x 8,8,8
~Reverse Grip Pulldowns: 3 Sets x 12-15
~Stretchers (See Video) 3 Sets x 8-10
~EZ Bar Curls 3 Sets x 12-15
I performed 7 reps with 270 lbs. without a spot. Could have gotten 8.
This means my new training max for the next 6 weeks equals out to about 320 lbs.
Great Success.
~Post Workout Shake: 1.5 scoops of BSN Syntha-6 Isolate (Vanilla) + 10 grams Creatine Monohydrate
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I LIKE THIS KID...GOOD READ..I JUST STARTED USING TIGER BALM RECENTLY HAD SHOULDER POP 2 MONDAYS AGO LOST WEEK TRAINING OTHER THAN LEGS/TREADMILL/ABS,,IT HURT LIKE A MOTHER COULDN'T DRESS MYSELF DAY AFTER,FEEL BETTER USING TIGER BALM,DMSO,ELEC PAD STIMULATOR,I WILL TRY TIGER BALM BEFORE TRAINING BACK TONITE...
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Tip for Healthy Joints:
I put this on my shoulders, elbows, and knees before every workout.
Works even better if you have sleeves to put on over after application.
I used to tweak my shoulder/rotator cuff all the time, but this stuff helps "warm-up" the area properly
(http://pics2.ds-static.com/prodimg/40855/300.jpg)
This stuff reminds me to a great joke. There was this funny Chinese guy in my classroom, who suggested a very shy guy to put Tiger balm on his balls. Needless to say, the whole classroom was LOLLING :D
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i;ve been nursing a painful delt strain for over wk and 1/2 picked tiger balm up ,used it on shoulder tonite and felt great for back/traps ,,thanks for tip yamcha...
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Props for posting pic...
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11/19/15
~ Rest from Weights
~ Foam Roll w/ Rumble Roller
~ Static Stretching
~ Sauna, Dry @ 190 Degrees for as long as possible
This is the Rumble Roller that I use. Absolutely Amazing:
(http://amandacomstock.com/wp-content/uploads/2014/06/Rumble-Roller.jpg)
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11/19/15
~ Rest from Weights
~ Foam Roll w/ Rumble Roller
~ Static Stretching
~ Sauna, Dry @ 190 Degrees for as long as possible
This is the Rumble Roller that I use. Absolutely Amazing:
(http://amandacomstock.com/wp-content/uploads/2014/06/Rumble-Roller.jpg)
I HAVE A BALL LIKE THAT I USE ,ROTATE ON/AROUND IT/PRESS IT INTO DELTS/UPPER BACK,,I WILL LOOK INTO ONE OF THESE..
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11/20/15 ~ Deadlift Test Day
~Warm Up
~Foam Roll/Agile 11
~Deadlifts: warm up to 1 set x AMRAP @ 395
~One Leg Leg Press: 3 Work Sets Pyramiding Up in Weight x 15+ Reps Each Leg
~Seated Calves: 3 Sets x AMRAP @ 90 lbs.
~Trap Bar Carries @ 235lbs.
HAPPY FRIDAY FUCKERS!
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Here is the Rouge Leg Press that can easily convert to One-Leg
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Thought I was the only one with a foam roller in his gym bag.. I love that thing
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11/21/15
~Abs
~Farmer's walk @ 100 lbs. Db's
~Sauna
*Chicken Alfredo at the best Italian restaurant in town. Even had a Frank Sinatra wannabe singing
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Yamcha's Fun Food Review #1
Gingerbread Oreos
(http://occ144datkn3vrjlq7r63p19.wpengine.netdna-cdn.com/wp-content/uploads/2012/11/gingerbread-oreos-lg1.jpeg)
Overall, these oreos maybe my favorite of all-time. They rank on up there with Red Velvet/Birthday Cake/Pumpkin Pie, and White Fudge covered.
The taste reminds me of my childhood at Christmas time, and that nostalgia is what takes these Oreos over the top.
I dare say these Oreos may be the best mass-marketed, pre-packaged desert cookie on the market.
If you find these at your local market, pick up a couple of packages. You won't regret it! Make sure you have milk on hand though! :D
Rating: 10 out of 10
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All your food recommendations have been on point
I'll look for themYamcha's Fun Food Review #1
Gingerbread Oreos
(http://occ144datkn3vrjlq7r63p19.wpengine.netdna-cdn.com/wp-content/uploads/2012/11/gingerbread-oreos-lg1.jpeg)
Overall, these oreos maybe my favorite of all-time. They rank on up there with Red Velvet/Birthday Cake/Pumpkin Pie, and White Fudge covered.
The taste reminds me of my childhood at Christmas time, and that nostalgia is what takes these Oreos over the top.
I dare say these Oreos may be the best mass-marketed, pre-packaged desert cookie on the market.
If you find these at your local market, pick up a couple of packages. You won't regret it! Make sure you have milk on hand though! :D
Rating: 10 out of 10
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I find Oreo products a little too sweet, but I can't judge on this one since we don't have these in Europe.
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11/23/15 ~ Goal: Destroy CNS
~ Warm-up: Bike, Foam Roll, Agile 11
~ Barbell Back Squats: 4 x 6 @ 325 ATG
~ Deadlifts: 2 x 6 @ 350 + Back off Set 1 x 10 (Deadlift w/ Shrug @ Top)
~ Lying Leg Curls: Warm-Up to a Hard 10; One Set = Triple Drop (10,10,10) + 20 Partials
~ Leg Extensions: Triple Drop + Partials, like above
~ Barbell Good Mornings: *New Exercise for me* 3 Sets x 10 Reps @ Bar, add weight if needed
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11/24/15 - Push/Pull
~Bench Press: 160 x 10, 215 x 10, 240 x 8, 250 x 6
~Meadows Row: 4 Working Sets (10,10,8,6 Each Arm)
~Standing OHP (Strict): 4 Working Sets (12,12,10,8)
~Snatch Grip High Rows: 4 Working Sets (8,8,6,4)
~Reverse Grip Pulldowns: 3 Sets x 8-12
~Stretchers: 3 Sets x 8-10
~Rear Delt Incline "Swings": Destroyer Set (100 Reps, Triple Drop)
*Everything after Bench Press will be performed with as little rest as possible.
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11/25/15 - Complete Off Day; No Work, No Gym
~Wake up 5:30 am to train a client
~Make pancakes
~Bake Amish Friendship Bread (Two Variations)
~Meet the lady for lunch at Chicken Fil A
~Oil Change in Truck
~Epsom Salt Bath
~Make Pumpkin Spice Oreo Truffles
~HIIT Sex
~Sleep
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I was at stop n shop today and they did not have the gingerbread or pumpkin Oreos
I was upset
Where did u find them??
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I was at stop n shop today and they did not have the gingerbread or pumpkin Oreos
I was upset
Where did u find them??
Target seems to carry all of them in their holiday section.
You won't find pumpkin spice anymore.
Just gingerbread
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Here are some shots of my second gym, Metroflex Tyler.
Completely empty. Thanksgiving.
I was fucking Thankful.
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Thanksgiving Thrashing 11/26/15 - Push/Pull
~Bench Press: 160 x 10, 215 x 10, 240 x 8, 250 x 6 (Easy, RPE @ 7.5)
~Meadows Row: 4 Working Sets (10,10,8,6 Each Arm) *Used a T-bar Row Contraption
~Standing OHP (Strict): 4 Working Sets (12,12,10,8) *Worked Up to 145
~Snatch Grip High Rows: 4 Working Sets (8,8,6,4) *Worked Up to 225
~Pec-Dec/Push Up Super Set: 3 Sets of Each; Push Ups performed with feet elevated, and hands on dumbbells for deeper stretch
~Dumbbell Lateral Raises: 3 Sets of strict 12
~Dips, chest targeted: 3 sets to failure
~Barbell Curls: 3 Sets to Failure as well
**Ate about 3 lbs of sweet potato casserole later that evening; 10 Pumpkin Spice Oreo Balls, Cheesecake, lots of friendship bread, and at least an entire turkey breast
Slept 12 straight hours, woke up, ate quest bar, took a nap because girl was doing schoolwork.
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11/27/15 Squats and Deads
~Warm Up
~Rumble Roll
~ATG Barbell Squats: 4 Working Sets of 8 Reps @ 285 lbs.
~Deadlifts: 2 Sets of 8 at 310 lbs. (Weight flies up much easier at Metroflex, should have done more)
~st. leg deads: 3 Working Sets
~Lunges: 3 Working Sets
*Re-tweaked my left hip. Was almost unbearable a year ago; I need to take it easy for a few.
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11/28/15 Off Day
~20 min. Stairmill
~Trap Bar Carries
~Snatch Grip Overhead Bar Carries
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Yamcha's Fun Food Review #2
This one is for you Gene
Ben & Jerry's The Tonight Dough Starring Jimmy Fallon
(http://4.bp.blogspot.com/-UznQ4S8NcOI/VOTu8ssan-I/AAAAAAAAP8Q/9v_3kXY9u1g/s1600/nick%2Bben%2Bjerrys%2Btonight%2Bdough%2Bice%2Bcream%2Bjimmy%2Bfallon%2Bpint.jpg)
Caramel & Chocolate Ice Creams with Chocolate Cookie Swirls & Gobs of Chocolate Chip Cookie Dough & Peanut Butter Cookie Dough
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After a tough round of HIIT sex, the lady and I opened up this carton of B&J's I had bought earlier that evening.
I didn't expect much from this on first glance because chocolate ice cream isn't my thing, but fuck....
This ice cream ranks on up there with the pantheons of greats, at least in my book
I don't know if it was my orgasm 5 minutes earlier, but my tastebuds were thrown into overdrive upon the first bite
The highlight of this ice cream is the "chocolate cookie swirl" which tasted like a freshly baked devil food's cake
The gobs of cookie dough were not even needed and were practically extra credit in the scoring
My only complaint would be that the carton was too damn small and that I had to share it with my lady
Overall: 9.5 out of 10
* this review may have been swayed by an orgasm 5 minutes prior *
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11/29/15 Complete off day
Rambling: I have been off any strict diet now since the ending of my contest. I have put on 30 lbs. and do not have the motivation to get back into shape.
I bought a 7 day cruise to Jamaica, Grand Cayman, and Cozumel in May, so I will Prep for that starting 12 weeks out.
But I am an endless pit and becoming a fat fuck.
Also, this semester is winding down and finals are coming up. I see more of Yamcha's Fun Food Reviews in the near future.
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11/29/15 Complete off day
Rambling: I have been off any strict diet now since the ending of my contest. I have put on 30 lbs. and do not have the motivation to get back into shape.
I bought a 7 day cruise to Jamaica, Grand Cayman, and Cozumel in May, so I will Prep for that starting 12 weeks out.
But I am an endless pit and becoming a fat fuck.
Also, this semester is winding down and finals are coming up. I see more of Yamcha's Fun Food Reviews in the near future.
IF YOUR ENJOYING EATING/TRAINING HEAVIER AND STILL SOMEWHAT IN SHAPE AS OPPOSSED TO BEING 'SHREDDED'OR EVEN 8 WK OUT SHOW LOOK,THEN DO A SMALL CRUISE DIET SEMI STRICT FOR A FEW WKS THEN EAT AND ENJOY,I'VE BEEN DOING THIS LATELY AND I FILLED OUT BUT STILL KEPT ABS IN CHECK
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11/30/15 ~ Absolute garbage workout. too much going on with work and my schoolwork.
~Foam Roll
~Barbell Back Squats ~ 1 x 10MR @ 325 (Do as many reps as you can up to 10; I got 9) then, 5 sets of 3 @ 330 w/ 60 seconds rest
~Paused Deadlifts 3 x 8 @ 225 (First time doing paused deads, I really enjoyed)
*Had to cut workout short due to an issue with our indoor swimming pool. it is old and needs to be shutdown, but the college keeps on pouring money into it.
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12/1/15 - - Redemption
Due to yesterday's clusterfuck of a workout, I have the desire to punish myself with a brutal workout.
We are going to hammer my upper body like a very well-disguised tranny.
~W/U Foam Roll, apply Tiger Balm Extra Strength on elbows and shoulders
~Barbell Flat Bench Press: 230 x 10, 250 x 8, 260 x 6-8
~One Arm Dumbbell Rows (Kroc Row to finish): 90 x 10, 120 x 8, 150 x 6 (+ All out Kroc Row, goal for 20)
~Overhead Barbell Press: 115 x 12, 135 x 10, 155 x 8
~Snatch Grip High Rows: 135 x 10, 185 x 8, 225 x 6
~Weighted Dips: 3 x 12-15 @ +35lbs.
~Triceps Pushdown: 3 x 12-15
~Rear Delt Band Pull aparts x 100
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Will try this next
Thx for the reviewYamcha's Fun Food Review #2
This one is for you Gene
Ben & Jerry's The Tonight Dough Starring Jimmy Fallon
(http://4.bp.blogspot.com/-UznQ4S8NcOI/VOTu8ssan-I/AAAAAAAAP8Q/9v_3kXY9u1g/s1600/nick%2Bben%2Bjerrys%2Btonight%2Bdough%2Bice%2Bcream%2Bjimmy%2Bfallon%2Bpint.jpg)
Caramel & Chocolate Ice Creams with Chocolate Cookie Swirls & Gobs of Chocolate Chip Cookie Dough & Peanut Butter Cookie Dough
------------------------------------------------------------------------------------------------------------------------
After a tough round of HIIT sex, the lady and I opened up this carton of B&J's I had bought earlier that evening.
I didn't expect much from this on first glance because chocolate ice cream isn't my thing, but fuck....
This ice cream ranks on up there with the pantheons of greats, at least in my book
I don't know if it was my orgasm 5 minutes earlier, but my tastebuds were thrown into overdrive upon the first bite
The highlight of this ice cream is the "chocolate cookie swirl" which tasted like a freshly baked devil food's cake
The gobs of cookie dough were not even needed and were practically extra credit in the scoring
My only complaint would be that the carton was too damn small and that I had to share it with my lady
Overall: 9.5 out of 10
* this review may have been swayed by an orgasm 5 minutes prior *
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12/2/15
~20 Minutes Steady State Cardio
~Foam Roll
~Agile 11
~Ab Cycle
~Weighted Carries (approx. 100 Yards each; 3 Variations - Trap Bar Suitcase Carries, Farmer's walk w/ Dumbbells, Overhead Carries with 100 lb. EZ bar)
Here is a picture of my dog.
Tucker, rescue Corgi-x. Not too sure what he is mixed with, but I believe he is part dachshund. Shares a lot of the same qualities of my old doxie, ala burrowing and very stubborn.
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Side note: I have been back on my basic diet since Sunday. It's been a small victory since binging after my contest.
If I feel extremely hungry and HAVE to eat something, it's usually an additional chicken breast.
Would love to try cocaine.
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I painted my dog a while back.
I'm no Harley. That's for damn sure
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8),,DOG...
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Went to New Orleans this past summer for a weekend trip with the lady.
Had a blast, but a weekend was by far the max amount of time I'd want to spend in that city.
We had an amazing suite with an overlook of the SuperDome (which is amazing at night; gave the lady something to look at during doggy)
We had amazing seats for the My Morning Jacket concert. Great concert.
Overall, a great trip. Will go back once it warms up.
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I can't find those gingerbread Oreos anywhere
I've been to 8 diff grocery stores
Local target
Local Walmart
Nothing
I even called nabisco and they said since its special edition they can't locate stores in their system
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I can't find those gingerbread Oreos anywhere
I've been to 8 diff grocery stores
Local target
Local Walmart
Nothing
I even called nabisco and they said since its special edition they can't locate stores in their system
That's BS
I have a full pack in my pantry.
Do you think they would survive the ship?
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Fuck the gingerbread oreos I want the red velvet
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That's BS
I have a full pack in my pantry.
Do you think they would survive the ship?
i don't think so
I'm gonna check another target
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Yamcha's Fun Food Review #3
Perfect Cookie - Chocolate Chip, all natural protein cookie
(http://cdn.luckyvitamin.com/images/Product/medium/140636.jpg?s=False)
Description:
•My Fit Foods / Eat Fit. Live Fit
•Hormone-Free Milk Protein
•No Soy, Flour or Egg
•Non-GMO
•Low Sodium
•Gluten Free
•All Natural
•High Protein
•Soft Baked
Just ate one of these.
Don't know how to put it into words. Closest thing I can think of is: "It's kinda like kissing your sister."
Sure, its a cookie, but it had the texture of a Chewy Chips ahoy with the taste of a *new/improved* Quest Bar.
I thought it was cool that I was eating a cookie, but it left me unsatisfied. Especially the taste!
Would I eat it again? Yes, only because I got two. But I'd never go out of my way to buy another.
Overall: 4 out of 10
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Yamcha's Fun Food Review #3
Perfect Cookie - Chocolate Chip, all natural protein cookie
(http://cdn.luckyvitamin.com/images/Product/medium/140636.jpg?s=False)
Description:
•My Fit Foods / Eat Fit. Live Fit
•Hormone-Free Milk Protein
•No Soy, Flour or Egg
•Non-GMO
•Low Sodium
•Gluten Free
•All Natural
•High Protein
•Soft Baked
Just ate one of these.
Don't know how to put it into words. Closest thing I can think of is: "It's kinda like kissing your sister."
Sure, its a cookie, but it had the texture of a Chewy Chips ahoy with the taste of a *new/improved* Quest Bar.
I thought it was cool that I was eating a cookie, but it left me unsatisfied. Especially the taste!
Would I eat it again? Yes, only because I got two. But I'd never go out of my way to buy another.
Overall: 4 out of 10
I always see these and drop them for a quest bar lately if looking for quick fix..
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12/3/15 ~ Lower Body PM workout @ Metroflex (*If hip feels good after my nap)
~Warm Up: Elliptical, Foam Roll, Agile 11
~Squats: Warm Ups, 1 x 10MR @ 330;
~Backoff Squats @ 320 (See Below)
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets. If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets. If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
~Deadlift Variation (Depending on what is available in gym) 3x8
~One-Leg Leg Press: 3 x 8-10ea.
~Lunges (Barbell): 3 x 8-10ea.
~Calves; Seated: 3 x 15-20
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Yesterday the hip held up pretty well. Tight today, but I was able to perform 13 total sets of squats (warm ups included)
12/4/15 ~ Push/Pull at metroflex
~Warm-up
~Tiger Balm on elbows/shoulders
~Bench Press: 230 x 10, 250 x 8, 260 x 6-8
~Meadows Row: 3 x 10 @ 125 ( 5 -25lbs plates)
~Strict Overhead Press: 3 x 12,10,8 (Pyramid up in weight)
~Snatch Grip High Row: 3 x 8,6,4 (Pyramid)
~Weighted Dips
~S.S.: Reverse EZ bar curls/Hammer Curls 3 x 12-15
~100 band pull aparts
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Nice! Glad the hip held up
How do u arrange the 100 pullaparts? 100 in row??Yesterday the hip held up pretty well. Tight today, but I was able to perform 13 total sets of squats (warm ups included)
12/4/15 ~ Push/Pull at metroflex
~Warm-up
~Tiger Balm on elbows/shoulders
~Bench Press: 230 x 10, 250 x 8, 260 x 6-8
~Meadows Row: 3 x 10 @ 125 ( 5 -25lbs plates)
~Strict Overhead Press: 3 x 12,10,8 (Pyramid up in weight)
~Snatch Grip High Row: 3 x 8,6,4 (Pyramid)
~Weighted Dips
~S.S.: Reverse EZ bar curls/Hammer Curls 3 x 12-15
~100 band pull aparts
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Yesterday the hip held up pretty well. Tight today, but I was able to perform 13 total sets of squats (warm ups included)
12/4/15 ~ Push/Pull at metroflex
~Warm-up
~Tiger Balm on elbows/shoulders
~Bench Press: 230 x 10, 250 x 8, 260 x 6-8
~Meadows Row: 3 x 10 @ 125 ( 5 -25lbs plates)
~Strict Overhead Press: 3 x 12,10,8 (Pyramid up in weight)
~Snatch Grip High Row: 3 x 8,6,4 (Pyramid)
~Weighted Dips
~S.S.: Reverse EZ bar curls/Hammer Curls 3 x 12-15
~100 band pull aparts
Had to move this workout to yesterday, 12/6/15, due to finals week being this week. I have been very short on time.
Also, my body has been feeling like shit from lifting heavy for 8 straight weeks. This upcoming week will be a deload week, dedicated to rehabbing my hip and shoulder/elbow. I will cut out all weighted carries this week as well. Need to build back up my CNS, hip health, and shoulder/rotator cuff.
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Yamcha's Fun Food Review #4
Not Your Father's Root Beer
(http://smalltownbrewery.com.s137597.gridserver.com/wp-content/uploads/2013/11/products_bottle.png)
Tasting Notes: Silky, smooth and satisfying finish is unmatched in flavor. It appeals to craft beer aficionados as well as those who don’t typically drink beer but crave something unique.
Description: Ale with the Taste of Spices
ABV: 5.9%
Profile: Bold, Sweet, Smooth, Spicy
*I bought a 6-pack of cans of these, just on a whim. Boy, I was glad that I did. I do not drink very often at all, but with a booze cruise on the horizon ($400+ for drinking band for the week), I need to start building up my alcohol tolerance so that I can get my monies worth.
Within one hour of opening the box, I had drank 5/6 of the beers and was feeling damn good. So good that I could not keep an erection during sex. 8)
These things go down extremely easy, and feel like you are drinking an Irish Rootbeer from BJ's Brewhouse (which is made with Jameson). This is a great drink, and will be my go-to beer for the foreseeable future.
Cons: $11 for a 6-pack
Overall: 9 out 10 only due to price; apparently they sell this on tap in the Chicago area, so drink up!
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Had to move this workout to yesterday, 12/6/15, due to finals week being this week. I have been very short on time.
Also, my body has been feeling like shit from lifting heavy for 8 straight weeks. This upcoming week will be a deload week, dedicated to rehabbing my hip and shoulder/elbow. I will cut out all weighted carries this week as well. Need to build back up my CNS, hip health, and shoulder/rotator cuff.
im going through a shoulder thing right now too..can't press shit on chest/delts...doing everything else without to many issues..
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im going through a shoulder thing right now too..can't press shit on chest/delts...doing everything else without to many issues..
My strength is still there (increasing every week), but I feel like I am one rep away from tearing a pec, or ripping my rotator cuff to pieces.
Better safe than sorry.
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Nice! Glad the hip held up
How do u arrange the 100 pullaparts? 100 in row??
I have a set of resistance bands from EliteFTS; they vary in width/tension. I will work my way to failure with the green skinny band, then drop straight to the red band, and finish with the skinniest orange band. I will force myself to do 100 reps and it usually goes like:
30 (green) + 30 (red) + 40 (orange)
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My strength is still there (increasing every week), but I feel like I am one rep away from tearing a pec, or ripping my rotator cuff to pieces.
Better safe than sorry.
be careful.i can't even test it out fully ,i'm getting back some strength each week,but my rom is still limited it hurts the deeper or lower I go ,its front delt area .
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12/8/15
~VPX Redline Extreme: Star Blast Flavor (Starburst*)
~ 30 min Stairmill (Fasted)
~ Hip Stretch
~ Study for A&P Lab Practical
~ Study Break - Foam Roll
~ Study more
~ Take Final Practical
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12/9/15
20 minutes stairmill (fasted)
12/10/15
~warm up
~foam roll
~DEADLIFT FUN: w/u sets; 3 x 3-6 @ 380; + backoff sets @ 275 x 5
~Leg Extensions
~Leg Curls
~Calves
~Trap Bar Suitcase Carries @ approx. 125 lbs.
*Still not squatting to give hip a break. Light weight on extensions/curls.
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Try this for your hip
Attach a band to a low post, ankle level
Sit in front of it and wrap 1 end of it around your ankle and also loop around your foot. Sit back so u get tension and place a foam roller under your banded ankle.
Lay on your back with the non banded leg knee bent and keep that heel close to your butt. Relax the banded leg and let the band gently pull on your leg. It's a gentle hip mobilization that should make your hip feel good. It's like someone pulling on your ankles to provide traction. Don't use a light band, go with a medium one12/9/15
20 minutes stairmill (fasted)
12/10/15
~warm up
~foam roll
~DEADLIFT FUN: w/u sets; 3 x 3-6 @ 380; + backoff sets @ 275 x 5
~Leg Extensions
~Leg Curls
~Calves
~Trap Bar Suitcase Carries @ approx. 125 lbs.
*Still not squatting to give hip a break. Light weight on extensions/curls.
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Try this for your hip
Attach a band to a low post, ankle level
Sit in front of it and wrap 1 end of it around your ankle and also loop around your foot. Sit back so u get tension and place a foam roller under your banded ankle.
Lay on your back with the non banded leg knee bent and keep that heel close to your butt. Relax the banded leg and let the band gently pull on your leg. It's a gentle hip mobilization that should make your hip feel good. It's like someone pulling on your ankles to provide traction. Don't use a light band, go with a medium one
Thanks. Will try that right now. Warming up as we speak
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I finally found the gingerbread Oreos
They're incredible
I agree with u-best store cookie I've ever had
I also tried that protein cookie
I liked the chewiness but other than that not a fan
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12.11.15
~warm up (elliptical)
~foam roll
~bench press: 3 x 6 @ 275 (my old max 8 weeks ago!)
~Pull-ups/Dips Superset
~EZ Bar Curls/Sit Ups Superset
PostWorkoutMeal: 1 Scoop ON Hyrdobuilder + 6 starburst + Advocare Bar (gingerbread) that someone left in gym.
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12.13.15
The lady and I made homemade gingerbread men cookies last night.
They were addicting. May have had 3 too many.
~warm-up/foam roll
~Trap Bar Deadlifts, work up to 365, or 405, and get 5x5
~"Storm the Beach" - row machine 250 meters, get up and run 500 m, like a Viking storming a foreign land. Repeat 3 times.
~Weighted Carries/Suitcase Trap Bar Carries
~Ab Wheel
~20 min steady state cardio
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That's great with the rowing
I've been craving gingerbread cookies12.13.15
The lady and I made homemade gingerbread men cookies last night.
They were addicting. May have had 3 too many.
~warm-up/foam roll
~Trap Bar Deadlifts, work up to 365, or 405, and get 5x5
~"Storm the Beach" - row machine 250 meters, get up and run 500 m, like a Viking storming a foreign land. Repeat 3 times.
~Weighted Carries/Suitcase Trap Bar Carries
~Ab Wheel
~20 min steady state cardio
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Yamcha's Fun Food Review: Shaker Cup Edition
Perfect Shaker - DC Batman Edition
Unique design. Mixes powder quickly and effectively, but may pose an issue with thicker liquids/etc.
I am a batman fan, so this was a no brainer
Con: The opening to drink from is a small oval, and seemed to be hard to reach. You kinda have to Hebrew-lip it to get a good chug.
Overall: 7.5 out 10
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12.14.15 ~ Push/Pull Day
*Hip feels much better. Almost zero pain. I am still staying away from squats for another week.
~Overhead Press: Work up to 3 Sets of 5; + Back off set of Over and Backs w/ constant tension (See Video)
~Wide Grip Seated Rows: 3x 8-10
~Dumbbell Incline Press: 3x 8-10
~Close/Neutral Grip Pulldowns: 3x 8-10
~Dumbbell Incline Flyes: 3x 8-10
~Chin Ups w/ Pause @ Top: 3 x 8
~Weighted Dips (Chest targeted): 3 x 15
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12.15.15
~Feeling a bit under the weather this morning. Just stomach cramps and nausea.
~If I feel better this afternoon, I'll go over to Metroflex
~Think I'll just take it easy and hope it isn't the flu
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12.15.15
~Feeling a bit under the weather this morning. Just stomach cramps and nausea.
~If I feel better this afternoon, I'll go over to Metroflex
~Think I'll just take it easy and hope it isn't the flu
feel better
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12.16.15 Pull Day
~Warm-up/Foam Roll/Stretch
~Deadlifts: Work up to a Double @ 385; back off sets 3 x 8 @ 275
~Pull Ups w/ Neutral Grip: 4 x 12
~One Arm Dumbbell Rows: 2 x 12 ea. arm
~Trap Bar Suitcase Carries/Trap Bar Carries: 3 Sets Each approx. 40 yards/set.
~Ab Roller
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*Sorry, I've been away for the weekend. But I am back and am ready up the volume!
12.21.15 ~ Push Day
~warm-up, foam roll, band rotator cuff w/u
~Barbell Bench Press Strength Routine:
- Set 1: 165 x 10 (Paused)
- Set 2: 225 x 10
- Set 3: 250 x 8
- Set 4: 255 x 6
~Military Press Strength Routine:
- Set 1: 115 x 10
- Set 2: 135 x 10
- Set 3: 160 x 8
- Set 4: 165 x 6
*May have to adjust weight; estimated 1MR
~Incline DB Press: 3 working sets; pyramid up in weight
~Incline DB Flyes: 3 Sets of 10
~DB Laterals: 3 working sets; pyramid up in weight
~ Triceps Pushdown: 3 Sets of 15, pyramid up in weight
~ Weighted Dips: 3 x 15 with 25lb plate added
~ Ab Wheel: 3 x 15
~ 20 minutes Stairmill
26 working sets.
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Yamcha's Fun Food Review #6?
Walmart Gingerbread House Kit
I was at walmart this weekend and saw they had a gingerbread house kit for $3.50.
It contained EVERYTHING you needed, including a base/stand to prop up the house.
The lady and I spent a good hour drinking and decorating
I ended up eating the entire thing. It was good for being cheap.
Made my tummy hurt.
Overall: 8 out of 10, good value
EDIT: dog in bottom corner (left)
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Yamcha's Fun Food Review #6?
Walmart Gingerbread House Kit
I was at walmart this weekend and saw they had a gingerbread house kit for $3.50.
It contained EVERYTHING you needed, including a base/stand to prop up the house.
The lady and I spent a good hour drinking and decorating
I ended up eating the entire thing. It was good for being cheap.
Made my tummy hurt.
Overall: 8 out of 10, good value
lol...did one with my kids same one lol,,I wouldn't let them eat it...
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12.22.15 ~ Pull Day
Warm-Up: 15 min elliptical
Foam Roll
Deadlifts: work up to 3 x 6 @ 350
T-Bar Row Apparatus: 3 x 12
Neutral, Close Grip Pulldowns (Facing Away): 3 x 12
Cable Curls: 3 x 12
12.23.15 ~ Rest Day
*** Made Oreo balls last night with the left over package of Gingerbread Oreos ***
Will be eating them tonight at a small Christmas party with roommate and ladies
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I'm finally back to work, which means I can finally get back to having some sort of normal schedule.
Been busy eating and traveling.
Weighed in at 210 today. Haven't done any sort of physical training since before Christmas.
Now, I am 19 weeks out from Jamaica and the inaugural Royal Caribbean Cruise Ship Classic; the other passengers just don't know about it yet.
(http://www.royalcaribbean.com/media/images/destinations/port-sequence/GAL_CZM_GCM_FMT_GAL.jpg?resize=290:*)
Time to put in the work.
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01.04.16 - New Split is as follows:
Day 1: Push Hypertrophy (Reps Will Cycle: 15 on 1st week, 12 on 2nd, 8 on 3rd, Repeat)
Day 2: Pull Strength (Reps will Follow Candito Training model I have been running since Oct.)
Day 3: Legs Hypertrophy
Day 4: Rest
Day 5: Push Strength
Day 6: Pull Hypertrophy
Day 7: Legs Strength
Today - Push Hypertrophy
~Slight Incline DB Press: 4 x 15 Pyramid up to 60's with Green Strength Band added on 4th Set
~Standing Cable Flyes: 4 x 15 Pyramid
~Hex Press/Push Up Super Set: 3 x 15 Each
~Dumbbell Alternating Lateral Raise/Front Raise: 3 x 15 each
~Military Press: 3 x 15 + Behind Neck Press 1 x 15 (didn't feel too great, need to work on mobility)
~V-Bar Tricep Pushdown: 4 x 15
~Overhead Rope Extension: 4 x 15
~ Incline Sit Up w/ Medicine Ball: 3 x 25
*Fasted Cardio this AM as well
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01.05.16
Pull: Strength Workout
~Warm-Up (elliptical 5 min-10 min)
~Rumble Roller
~Deadlift: 4 x 6 @ 350
~Pull-Up/Neutral Pull-Up/Chin-Up: 2 Sets each (2 reps shy of failure)
~T-Bar Row: 4 x 6
~Barbell Curls: 4 x 6 (Heavy, Strict)
~Ab Wheel 4 x 12
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01.06.16
Legs: Hypertrophy
~Vince G's 8x8 (30 sec rest)
First, Lying Leg Curls
Second, Leg Extensions
~Leg Press: Moderate weight 3 x 25 to 30 Reps
~Walking Lunges w/ Kettlebells: 3 sets for approx. 25 yards
~Standing Calves: 10 on machine with weights, 10 off, back on (repeat 5 times) = 100 straight reps
~Post-workout cardio of some sort/Sauna
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Thought the holiday shit was over with... not so much.
Last week was hellish, still managed to drop 10 pounds and keep it off.
Missed a lot of meals. Ate like shit Saturday because I was stuck at my nephew's 1st birthday
1.11.16 - Quick, Back Hypertrophy Workout
5 min. warm-up
foam roll: agile 8
~ Reverse Grip Pulldowns: 3 x 15
~ One Arm Meadows Rows: 3 x 15 Ea.
~ Seated Cable Rows/Pull Ups: 3 x 15/Failure
~ Trap Bar Deadlifts w/ Shrugs at top: 3 x 10-15
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Vince g 8x8----Vince Gironda or Vince goodrum?
01.06.16
Legs: Hypertrophy
~Vince G's 8x8 (30 sec rest)
First, Lying Leg Curls
Second, Leg Extensions
~Leg Press: Moderate weight 3 x 25 to 30 Reps
~Walking Lunges w/ Kettlebells: 3 sets for approx. 25 yards
~Standing Calves: 10 on machine with weights, 10 off, back on (repeat 5 times) = 100 straight reps
~Post-workout cardio of some sort/Sauna
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Vince g 8x8----Vince Gironda or Vince goodrum?
:D
I doubt I could handle anything Venom Vince would formulate! That includes workouts/supplements
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1.12.16 - Chest Hypertrophy (Quick)
~Warm-up/Foam Roll
~Cybex Chest Press Machine
~Cable Flyes
~Barbell Incline Press
~Dips/Push-up S.S.
~Ab Wheel
~20 min cardio
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1.14.16 - Shoulder Hypertrophy
~ DB Lateral Raises: Run the Rack and Back
~ DB Arnold Press: 4 x 15
~ Rear Delt High Pulls/Band Pull aparts: 4 x 15
~ Military Press: 4 x15
~ Barbell Shrugs: 3 x 15
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BOTH MAIN VILLIANS ARE DEAD FROM DIE HARD..
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BOTH MAIN VILLIANS ARE DEAD FROM DIE HARD..
(http://eveinfo.net/wiki/jewbee.jpg)
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It's about time for another fun food review, yes???
I'll go on a quest for some ice cream this weekend.
1.15.16: Arm Hypertrophy (quick)
~Warm-up
~Foam Roll
~Triceps Pushdown: Sets of 30, 20, 10
~EZ Bar Reverse Curls: 5 Sets of 12 w/ 30 seconds of Rest
~Close Grip Press Variation: 3 Sets x 15
~Barbell Curls: 3 sets x 15
~Some Sort of Extension (Elbow issues): 3 x 15
~DB Hammer Curls on Incline (Shoulder Blades Retracted) 3 x 15
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Looking forward to the review
Find me the best cookie dough ice creamIt's about time for another fun food review, yes???
I'll go on a quest for some ice cream this weekend.
1.15.16: Arm Hypertrophy (quick)
~Warm-up
~Foam Roll
~Triceps Pushdown: Sets of 30, 20, 10
~EZ Bar Reverse Curls: 5 Sets of 12 w/ 30 seconds of Rest
~Close Grip Press Variation: 3 Sets x 15
~Barbell Curls: 3 sets x 15
~Some Sort of Extension (Elbow issues): 3 x 15
~DB Hammer Curls on Incline (Shoulder Blades Retracted) 3 x 15
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No ice cream this weekend.... :'(
I had an oil painting made of my dog.
It is huge. Need to find a custom frame, or get it gallery wrapped.
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Let's see if I can remember my past two workouts
1.18.16 Back Hypertrophy
~Cardio Warm-up
~Behind the neck, wide grip pulldown x10 --> Front, Wide Grip Pulldown x 10 Superset (x3)
~T-Bar Row Apparatus 3x12, Pyramid up in weight
~One Arm Dumbbell Rows 3x12 Each
~Seated (elevated 2"), Wide (neutral) Grip Rows 3 x 12, Pyramided
~Stretchers 3 x 12
~Back Extensions 3 x 20
1.19.16 Chest Hypertrophy
~No Warm-Up
~Cybex Chest Press Machine (Pyramid)
~Flat Barbell Bench Press
~Cybex PecDec
~Push Up SuperSet (Feet Elevated, Normal, Hands on Bosu Ball)
~Cable Flyes
~Dips
~Frank Zane Roman Chair Sit Ups
~Treadmill
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1.20.16 ~ Leg Hypertrophy
~Warm-Up
~Foam Roll
~Seated Leg Curls
~Single Leg Presses
~Lunges w/ Dumbbells
~Leg Extensions
~Trap Bar DeadSquats
~Standing Calves
~Stairmill
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1.21.16 ~ Shoulder Hypertrophy
~Warm-Up
~Foam Roll
~Lateral Raises (Heavy Partials, sets of 30; Last set, drop weight and do full ROM)
~Standing OHP
~Reverse PecDec + Band Pull apart's
~Smith Machine Upright Rows (wide, wide grip)
~Extra Shrug Work
~Ab Cycle (Crunches, Knee Raises, Ab Wheel)
~Treadmill
My sponsorship recently gave me the following products:
(http://store.bbcomcdn.com/images/store/prodimage/prod_24676/image_24676_original_X_450_white.jpg)(http://store.bbcomcdn.com/images/store/prodimage/prod_26067/image_26067_original_X_450_white.jpg)
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People do like those
I think m stak makes u real hungry
U ever roll with pvc pipe?1.21.16 ~ Shoulder Hypertrophy
~Warm-Up
~Foam Roll
~Lateral Raises (Heavy Partials, sets of 30; Last set, drop weight and do full ROM)
~Standing OHP
~Reverse PecDec + Band Pull apart's
~Smith Machine Upright Rows (wide, wide grip)
~Extra Shrug Work
~Ab Cycle (Crunches, Knee Raises, Ab Wheel)
~Treadmill
My sponsorship recently gave me the following products:
(http://store.bbcomcdn.com/images/store/prodimage/prod_24676/image_24676_original_X_450_white.jpg)(http://store.bbcomcdn.com/images/store/prodimage/prod_26067/image_26067_original_X_450_white.jpg)
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People do like those
I think m stak makes u real hungry
U ever roll with pvc pipe?
I have rolled on one when I was like 15 or 16 at a baseball camp, had no idea what in the hell I was doing.
they have one at the metroflex I occasionally go to
will give it a shot next time I am there
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1.22.16 - Rest Day
~ the heater is broke at my gym; the internal temperature is currently 52 degrees.
~ I cannot workout in the cold
~ Did not leave the space heater in my office
EDIT: I did end up working out later that evening before training a client
Quick Arm Hypertrophy
~Suana
~Reverse Curls EZ Bar (5 x 8 w/ 15 sec rest between sets)
~Close Grip Push-up on Smith Machine Bar at Knee High Level
~Straight Bar Curls
~Dips
~Hammer Curls w/ Kettlebells
~Reverse Grip, One-arm Pulldown (?)
~Drag Curls
~Triceps Kickbacks w/ Kettle Bells (Hands Supinated)
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Yamcha's Fun Food Review #7: Red Velvet Oreos
(http://ecx.images-amazon.com/images/I/91JlBONlUrL._SX522_.jpg)
Oreo Red Velvet Sandwich Cookies:
•Red velvet cookie and cream cheese flavored creme
•Limited edition
•Easy open pull tab
•Kosher
The outside of the oreo is supposed to be Red Velvet flavored, but it seemed to taste exactly like a normal oreo. The real treat of this cookie is the Cream Cheese icing that lies in the middle. I didn't appreciate the flavor on the first two cookies, but after eating about 10, I really started to enjoy the taste.
Gingerbread Oreos were still better, especially after the first bite; I did happen to see a Cinnamon Roll Oreo when I picked these up yesterday. I will have to try those next.
Overall: 8 out of 10
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1.23.16
Today IS a complete rest day since I ended up working out yesterday.
Dinner with the broad tonight @ a Cajun joint called Razoo's.
http://www.razzoos.com/ (http://www.razzoos.com/)
They have top notch, fried catfish. <-- A dirty scavenger of a fish, but tasty when covered in grease.
I am eating poorly due to the fact that next Sunday, February 7, I will be 15 weeks out from the Royal Caribbean Cruise Ship Classic (RCCSC) that will be taking place in Galveston, Mexico, Grand Cayman, and Jamaica. I will prep for this vacation like a bodybuilding competition. Plan on losing 2 pounds per week for 15 weeks; a goal of 30 lbs lost.
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1.24.16 ~ Leg Hypertrophy Day (Light Squats!!!)
~Warm-up
~Foam Roll
~Banded Walks
~Seated Leg Curls
~T-Bar Apparatus Squats (Think Landmine Squats) superset w/ "Landmine" Reverse Lunges
~Leg Press
~Leg Extensions
~Standing Calves
~Treadmill
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1.22.16 - Rest Day
~ the heater is broke at my gym; the internal temperature is currently 52 degrees.
~ I cannot workout in the cold
~ Did not leave the space heater in my office
EDIT: I did end up working out later that evening before training a client
Quick Arm Hypertrophy
~Suana
~Reverse Curls EZ Bar (5 x 8 w/ 15 sec rest between sets)
~Close Grip Push-up on Smith Machine Bar at Knee High Level
~Straight Bar Curls
~Dips
~Hammer Curls w/ Kettlebells
~Reverse Grip, One-arm Pulldown (?)
~Drag Curls
~Triceps Kickbacks w/ Kettle Bells (Hands Supinated)
ive never tried kickbacks with kettle bells-I will try this week 1.24.16 ~ Leg Hypertrophy Day (Light Squats!!!)
~Warm-up
~Foam Roll
~Banded Walks
~Seated Leg Curls
~T-Bar Apparatus Squats (Think Landmine Squats) superset w/ "Landmine" Reverse Lunges
~Leg Press
~Leg Extensions
~Standing Calves
~Treadmill
i love land mine reverse lunges Yamcha's Fun Food Review #7: Red Velvet Oreos
(http://ecx.images-amazon.com/images/I/91JlBONlUrL._SX522_.jpg)
Oreo Red Velvet Sandwich Cookies:
•Red velvet cookie and cream cheese flavored creme
•Limited edition
•Easy open pull tab
•Kosher
The outside of the oreo is supposed to be Red Velvet flavored, but it seemed to taste exactly like a normal oreo. The real treat of this cookie is the Cream Cheese icing that lies in the middle. I didn't appreciate the flavor on the first two cookies, but after eating about 10, I really started to enjoy the taste.
Gingerbread Oreos were still better, especially after the first bite; I did happen to see a Cinnamon Roll Oreo when I picked these up yesterday. I will have to try those next.
Overall: 8 out of 10
will try these soon
Just finished up my last bag of gingerbreads
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ive never tried kickbacks with kettle bells-I will try this week
i love land mine reverse lunges will try these soon
Just finished up my last bag of gingerbreads
on the kickbacks, make sure that your hands are pronated; it doesn't take much weight either.
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1.25.16 Back
~Warm-up
~Foam Roll
~Ab Wheel, Crunch Superset
~Behind Neck Pulldown/Face Pull Superset/Warm-up
~Heavy Reverse Grip Pulldown
~Meadows Rows
~Seated One Arm Cable Row
~Wide, Neutral Grip Pulldown
~Rack Deadlifts/Pull-Up Superset
~Back Extensions
~Treadmill
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1.26.16
~Row Machine Warm-Up
~Foam Roll
~Cybex Chest Press
~Banded Dumbbell Bench Press
~Barbell Incline
~Pec Deck Flyes
~Dumbbell Flyes
~Dips/Push-Ups Superset Finisher
1.27.16
~Elliptical Warm-Up
~Foam Roll
~Ab Wheel
~Dumbbell Lateral Raises
~Dumbbell Shoulder Press
~Cable, One-Arm Front Raises
~Barbell OHP
~Rear Delt Incline Supported Flyes
~Dumbbell Shrugs
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2.2.16
Back Pump
~Rowing Machine Warm-Up
~Foam Roll
~Trunk Twists w/ Bar
~Double Crunch
~Leg Raises
~Close Grip Pulldowns, Facing Away
~T-Bar Rows
~Reverse Grip Pulldown/Wide Grip, Neutral Pulldown
~One Arm Cable Rows, performed like a dumbbell row
~Back Extensions
~Shrugs
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If you fuckers have Papa Murphy's in your area, I suggest you get some.
I had some this past Saturday (Basic Pepperoni and Cinnamon Bread) and it was top notch
Take n' Bake
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2.3.16 Quick Leg Hypertrophy Workout
~Sauna
~Rumble Roll
~Banded Monster Walks
~Lying Leg Curls
~Leg Extensions
~One-Leg Presses/Calves S.S.
~Uphill Lunges
~Sauna
~Elliptical Bike 20 min.
2.4.16 Shoulder Hypertrophy Workout
~Rotator Cuff W/U
~SuperSet of Peace:
- Dumbbell Lateral Raise/Front Raise Alternating
- Power Clean and Press
~Rear Delt Cable Crossovers
~Dumbbell Shoulder Press
~Barbell Shrugs
~Ab Wheel
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2.5.16
~Sauna
~Foam Roll
~Deadlifts: 100 Rep Challenge (25 @ 135; 25 @ 225; 25 @275; 25 @ 315)
2.6.16
~Barbell Curls: 200 Rep Challenge (25 @45, 25 @55, 25 @65, 25 @75, 25 @85, 25 @75, 25 @65, 25 @55)
~Triceps Pushdown: 200 Rep Challenge (Can't remember weights, but similar to above)
*You can rest during set, but no racking of the weights
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Yamcha's Fun Food Review #8 Cinnamon Bun Oreos
(http://del.h-cdn.co/assets/16/02/768x498/gallery-1452899517-delish-cinnamon-bun-oreos.jpg)
These oreos are top notch! I saw these when I purchased the Red Velvets a few weeks ago. I knew I would eventually buy them. They are now very close with the Gingerbread in my books. I would like to taste test both the Cinnamon and the Gingerbread head to head to see who is triumphant. (I'm still leaning towards Gingerbread in my head)
I highly recommend that you purchase these cookies if given the chance. Your significant other/children will greatly appreciate you for the purchase!
Overall: 9.5 out of 10
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2.7.16
~Lying Leg Curl: 100 Rep Challenge
~Seated Leg Extensions: 100 Rep Challenge
~Leg Press: 100 Rep Challenge
~Lunges (Parking Lot): Sets of 50 steps. Got 1.5 sets before collapsing
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Those cookies look great
I've been debating on getting them until I read your review
That 100 rep leg workout looked awesome
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Those cookies look great
I've been debating on getting them until I read your review
That 100 rep leg workout looked awesome
Yes, I've been doing these rep challenges this weekend and they have been killer.
Just pyramid up in weight, get 25 reps/set no matter what.
The deadlifts were a great workout; breathing heavy/heart racing.
Wish my hip could hold up for squats. but leg press was tough enough.
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2.8.16 2.9.16
~Warm-up
~Foam Roll
~Cybex Chest Press Machine (Banded): 100 Rep Challenge (25 reps --> Weight Increases)
~Pec Deck Flyes: 100 Rep Challenge
~Incline DB Bench Press: 100 Reps
~Dips + Push Ups: 25/25 Reps (Repeat 3 Times)
~Ab Wheels: 150 Reps
~Treadmill: 20 minutes
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2.10.16 - Super Quick Back Workout (As little rest as possible)
Behind Neck Pulldowns: 50 Reps
Wide, Neutral Grip Pulldowns: 50 Reps
Reverse Grip Pulldowns: 50 Reps
T-Bar Rows: 50 Reps
Seated Rows: 75 Reps
Shrugs: 100 Reps
Back Extensions: 75 Reps
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2.11.16 ~Quick Shoulder Hypertrophy
~ Run the Rack and Back Lateral Raises: 250 total reps
~ Shoulder Press: Pyramid up in weight, 4 sets of 25
~ Front Raises: 100 Reps
~ Rear Delt: 200 Pull aparts
~ 20 min stairmill
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No ice cream this weekend.... :'(
I had an oil painting made of my dog.
It is huge. Need to find a custom frame, or get it gallery wrapped.
I dropped this painting off to be gallery wrapped and custom framed.
I love my dog, Tucker.
I hate that Pellius hits his dog.
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That's a cool painting
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2.12.16
~Deadlift/Pull-Up Superset: 10 x 5 of Each
~Sauna
2.14.16
~Dumbbell Bench Press: 4 x 12 @ 100's
~Cable Flyes: 4 x 12
~Barbell Incline Press: 4 x 12 @ 205
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Yamcha's Fun Food Review #9- *Wal-Mart Exclustive* Ben and Jerry's Peanut Butter & Cookies
Sweet Cream Ice Cream with Chocolate Sandwich Cookies & Crunchy Peanut Butter Swirl
(https://c2.staticflickr.com/2/1446/24241037311_56dc2815c4_b.jpg)
This is just your basic cookies and cream ice cream, but with a twist! There is a crunchy peanut butter swirl that gives this basic ice cream a new dimension. The peanut butter swirl is the same that you find in the very delicious Peanut Butter Cookie Core B&J special. At first I wasn't impressed with this carton, until I hit the paydirt (peanut butter swirl) towards the bottom of the carton. It was well worth the perseverance. I would recommend this ice cream if you enjoy peanut butter.
Pros: - The Peanut Butter swirl!
- The GIANT pieces of cookie sandwiches
Cons:- Not enough Peanut Butter
- cookies almost too big; made my mouth dry at one point
Overall: 8 out of 10
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2.15.16 ~ Legs
~w/u
~rumble roll
~leg extensions 3 x 12
~walking lunges with 45lb plate overhead (killer)
~leg press 3 x 15 (one leg)
~seated leg curls 3 x 12
~seated calve raised
2.16.16 ~ Arms
~sauna
~rumble roll
~reverse curls
~rope pushdowns
~dumbbell curls/hammer curl SS
~BW dips
~Machine Preacher Curls
~Overhead rope extensions
~Ab Cycle
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I bought this at the store yesterday:
(https://i.ytimg.com/vi/AB4AoQ8rb3E/maxresdefault.jpg)
Will make this weekend and review.
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No cake review this weekend.
Will shoot for a review hopefully next cheat meal (Fri, Sat.)
However, I did have B&J's Salted Caramel Core Ice Cream, will do review if requested; in short, 8 out of 10
2.18.16
~Sauna
~Rumble Roll
~Side Laterals (HEAVY Partials x 30, drop x10 Full ROM)
~Bradford Presses
~Heavy Shrugs
~DB Shoulder Presses
~Rear Delt Flyes
2.19.16
~Sauna
~Rumble Roll
~Rack Deadlifts S.S. Chin Ups (8 Sets, 5 Working)
~Ab Wheel
2.20.16
~Barbell Incline
~DB Flat Bench
~Cable Flyes (Bent Over)
~Dips, Chest Isolated
~Low Flyes (Cable) S.S. Push-ups
2.21.16
~IHOP
~Rest
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2.22.16 ~ *12 Weeks Out from Royal Caribbean Cruise Ship Classic
~Wake Up 2:46 am
~BANG! VPX Energy Drink + Bronkaid (*Ephedra)
~30 Min Stairmill (480 kcals burned)
~#1: EggWhite Pancake mixed w/ Half Scoop Salted Caramel Quest Nutrition Protein Mix
~ 2g Fish Oil, Multi, Green Tea Caps
~#2: 6 oz Chicken Breast + 1/2 cup jasmine rice
-#3: Protein Shake + Fish Oil
EDIT #1: Holy Shit, Ephedra works like CRAZY! this is my first time using pure ephedra. Running an EC stack 2 wks on/2 off for the next 12 weeks.
~ PreWorkout Meal: 1/2 cup oats, 1 Scoop Whey, 1 Tbsp. Almond Butter
~10 Min Pre - 1 Scoop NO Xplode + Bronkaid
~PostWorkout Meal: 6-8 oz. Chicken Breast + 1/2 Cup Jasmine Rice + 1 Packet EmergenC Immune Support
~ #6: EggWhite Pancake w/ Half Scoop Salted Caramel Quest Nutrition Protein Mix
This will basically be my diet for the next 12 weeks; I will carb cycle out the oats/rice on off days, or smaller muscle group days; Cardio will be fasted in the AM 6 days per week for 30 minutes. Fridays will be swimming. Gotta get in nautical shape for snorkeling in Grand Cayman. Wish me luck.
Here is my current look, and to reestablish the fact that I am no gimmick:
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2.22.16 ~ Leg Hypertrophy
~Sauna
~Rumble Roll
~Standing Leg Curls on Cables SuperSet w/. Straight Leg Deadlifts
~Reverse Lunges SuperSet w/. Squats (High Rep) on Assisted Squat Machine, see picture
~Leg Extension
~Leg Press, High Rep & Heavy + Calve Raises at end of each set.
(http://www.powernetics.com/images/super_cat_3.jpg)
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Question, is there a specific reason why you take a sauna before working out?
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Question, is there a specific reason why you take a sauna before working out?
It's a quick 5-10 min. to get mentally prepared and get some sweat going.
Don't wanna waste energy on a bike/elliptical to warm-up
Also, you aren't supposed to foam roll "cold"
Just my usual routine.
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It's a quick 5-10 min. to get mentally prepared and get some sweat going.
Don't wanna waste energy on a bike/elliptical to warm-up
Also, you aren't supposed to foam roll "cold"
Just my usual routine.
It makes sense the way you describe it, interesting.
I might try this before a shoulder workout, since I suffer from a cuff problem, but 5 min max since I get sleepy from sauna's, the infrared excluded.
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2.23.16 ~ Back Hypertrophy
~Sauna
~w/u circuit: Rotator cuff w/u, behind neck pulldowns, ab coaster
~Reverse Grip Pulldowns S.S. w/ High Pulls (Rear Delt/Traps targeted)
~Seated Cable Rows
~Suitcase Rows w/ 80lb kettlebell
~Neutral Grip Pullups 5x8
~Deadlifts w/ Shrugs (3) at top 3 sets x 12 reps
~Banded Back Extensions
Great Workout (Ephedra has become my best friend)
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2.24.16 ~ Quick Shoulder and Arm Pump
~Tiger Balm Joints
~Vince Gironda's 8x8 Side Lateral Dumbbell Raises (15 sec Rest) @ 30 lbs
~Barbell Military Press 6 x 8, pyramid up in weight
~Rope Pushdowns 8x8 (15 sec Rest)
~Reverse EZ Bar Curls 8x8 (15 sec)
~Weighted Dip Machine 6x8, pyramid up in weight
~Dumbbell Curls, alternating one arm; first set is supinated, second is hammer, repeat x 3 for total of 6 sets
~Reverse Grip Triceps Pushdown (straight bar) 4 x 12-15
~Cable Curls (Wide Grip) 4 x 12-15
~Shrugs, dumbbell; 3 sets: 50, 40, 30
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2.22.16 ~ Leg Hypertrophy
~Sauna
~Rumble Roll
~Standing Leg Curls on Cables SuperSet w/. Straight Leg Deadlifts
~Reverse Lunges SuperSet w/. Squats (High Rep) on Assisted Squat Machine, see picture
~Leg Extension
~Leg Press, High Rep & Heavy + Calve Raises at end of each set.
(http://www.powernetics.com/images/super_cat_3.jpg)
i always wanted to try that squat machine
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i always wanted to try that squat machine
It's prob a great machine for tall people and people with squat posture problems
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2.25.16
~Rest Day
~30 min stairmill (fasted, am)
~Down 6 lbs. since Monday 8)
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2.25.16
~Rest Day
~30 min stairmill (fasted, am)
~Down 6 lbs. since Monday 8)
CUTTING A BIT HUH,,,YOU GET TO THAT POINT WHERE THE LINES OR ABS BLUR TOO MUCH AND YOU HAVE TO REEL IT IN...PIC STILL NUTS THO....
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2.25.16
~Rest Day
~30 min stairmill (fasted, am)
~Down 6 lbs. since Monday 8)
But why not perform non-fasted HIIT cardio for 20 mins?
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But why not perform non-fasted HIIT cardio for 20 mins?
I swim twice a week.
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I swim twice a week.
Swimming is great, but I often get cramps in my hands.
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Speaking of swimming, this morning was great.
Swim as fast as I can across. Rest. Repeat x 12
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Speaking of swimming, this morning was great.
Swim as fast as I can across. Rest. Repeat x 12
nice job
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2.26.16
~11 Sets of Deadlifts working up to 425 for an easy double
2.27.16
~Banded Chest Press Machine
~Pec Deck Flyes
~Slight Incline DB press
~Push-Ups, Feet Elevated on Bench & hands on top of DB's for extended ROM
~Floor Presses (Heavy)
2.28.16
~W/U, rumble roll
~Banded Hip Flexor Walk
~Seated Leg Curls (6 Sets)
~Leg Press (6)
~Leg Extensions (6)
~Walking Lunges, 25 Plate Overhead (6)
~Seated Calves
2.29.16
~w/u, rumble roll
~reverse grip pulldowns (6)
~barbell rows (3)
~t-bar rows (3)
~meadows rows (3)
~trap bar deadlifts (6)
~ab wheel (100 reps)
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Yamcha's Fun Food Review #10:Protein Powder Edition
Optimum Nutrition Gold Standard Whey, Cake Donut Flavor
(http://pafdistribution.com/wp-content/uploads/2015/07/ON-Gold-Standard-Donut-e1436891155964.jpg)
Found a couple of free samples of this protein at my sponsor storefront.
Was excited to try this flavor.
Unfortunately,
Taste: 7 out of 10
Mixability: 9 out of 10, can be used for most any protein concoction (pancakes, baking, oatmeal, sludge)
Overall: 7.5 out of 10
Would not buy a jug; would stick with Dymatize Iso-100 Birthday Cake
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3.1.16 ~ Overreach Day
~Fasted Cardio
~AM Workout - Hypertrophy Shoulders
~PM Workout - Hypertrophy Arms
3.2.16
~Fasted Cardio
~Rest From Weights
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3.3.16
~Fasted Cardio
~Rowing Machine Warm-Up
~Rumble Roll
~ 5 x 5 Trap Bar Deadlifts
~ 5 x 8 Wide Grip Pull-Ups
~ Back Extensions
~Ab Wheel
~Stretch
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3.4.16
~Sauna
~Warm-Up Rotator Cuff
~Banded DB Flat Bench
~Heavy, Arnold-esque DB Flat Flyes
~Smith Incline
~Pec Dec Flyes
~Feet Elevated, Hands on top of dumbbell Push-ups (extended ROM)
3.5.16
~Barbell Deadlifts up to 425 lbs.
~Lying Hamstring Curls *S.S.* Straight Leg Deads
~Leg Press
~Leg Extensions
3.6.16
~Behind Neck Pulldowns
~Wide,Neutral Grip Pulldowns
~One-Arm DB Rows
~T-Bar Rows
~Seated Row Machine
~Close,Neutral Grip Pulldown (facing away)
~Reverse Grip Pulldowns
~Straight Arm Lat stretch
~Sit-Ups
Quick Food Review: BJ's Brewhouse Monkey Bread Pizookie - 8 out of 10
Monkey Bread cooked in a skillet served with Two Scoops of their house-made Ice Cream
It was good, but not as good as the original chocolate chip cookie Pizookie; or the seasonal Red Velvet
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~Banded DB Flat Bench
Nice, that's a favorite of mine.
I perform them with bands attached to a cable cross machine, so there's resistance during the whole movement.
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Those vpx bang drinks u have pre workout
I saw at vitamin shoppe they make a pre workout powder of them now
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Those vpx bang drinks u have pre workout
I saw at vitamin shoppe they make a pre workout powder of them now
That's nice; If they have the champagne flavor I may buy a tub. That's my favorite.
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3.7.16
~Sauna
~Straight Barbell Curl: Standard bar, do 10 reps, add 5 pounds and repeat 5 times, then do the opposite; do 10 reps, remove 5 pounds
~Rope Pushdown: same concept
~Reverse Curls
~Dips
~DB Curls, Hammer
~Overhead Extension (cables)
~EZ Bar Curls to failure
~Body weight skullcrushers on a smith machine
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3.8.16
~Chest Hypertrophy
3.9.16
~Deadlifts
~Pull-Ups
~Random Back Hypertrophy
3.10.16
~Leg hypertrophy
3.11.16
~Shoulder/Arm Hypertrophy
Nothing Special these past workouts
However, I do plan on taking down a six pack of these boys tonight at the lakehouse.
(http://d1ynl4hb5mx7r8.cloudfront.net/wp-content/uploads/2016/02/26181145/best_damn_cherry-280x300.jpg)
Will review whenever I return to internets
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Quick Food Review: Best Damn Cherry Cola 7.5 out of 10
The family fish fry and cherry cobbler was much better than the cherry cola
3.14.16
~Sauna
~Behind Neck Pulldown/High Rope Pulls Warm-Up
~Reverse Grip Pulldowns
~One Arm Kettlebell "Seatbelt" Rows
~Seated Cable Rows
~Cybex One-Arm Pulldown Machine
~Wide Grip Shrugs Machine
~Stretchers
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Quick Food Review: Best Damn Cherry Cola 7.5 out of 10
The family fish fry and cherry cobbler was much better than the cherry cola
3.14.16
~Sauna
~Behind Neck Pulldown/High Rope Pulls Warm-Up
~Reverse Grip Pulldowns
~One Arm Kettlebell "Seatbelt" Rows
~Seated Cable Rows
~Cybex One-Arm Pulldown Machine
~Wide Grip Shrugs Machine
~Stretchers
8)
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What are the seatbelt rows? Is it rowing to your hip?
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What are the seatbelt rows? Is it rowing to your hip?
Yes. I remember seeing a YouTube video on it. Let me see if I can find it. It's practically a proper, full ROM row with an overemphasized stretch at the bottom of the movement
EDIT: https://www.instagram.com/p/7yZWjfFTYb/ (https://www.instagram.com/p/7yZWjfFTYb/)
Bad video angle, but closest thing I can find while on phone.
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3/15/16
~Sauna
~Cybex Chest Press Machine (Lower Handles)
~Barbell Bench Press (8 Sets)
~Heavy, Arnold-esque, Flat DB Flyes
~Incline Barbell Press, w/ pause at bottom
~S.S. Dips w/ Push-Ups to failure
3/16/16
~Sauna
~Foam Roll
~One-Leg Standing Leg Curls (Cables)
~Straight Leg Deadlifts (Heavy)
~S.S. One Leg Deadlifts w/ Reverse Lunges on that SuperCat Machine (It was pretty much a one-legged squat due to the foot being on an incline.)
~Hold Down Puke
~Leg Extensions (Pyramid Up; Triple Drop + 20 Partials on last set, John Meadows Style)
~Puke
~Glute Kickbacks
~Seated Calves
~Sauna
~Puke
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Yes. I remember seeing a YouTube video on it. Let me see if I can find it. It's practically a proper, full ROM row with an overemphasized stretch at the bottom of the movement
EDIT: https://www.instagram.com/p/7yZWjfFTYb/ (https://www.instagram.com/p/7yZWjfFTYb/)
Bad video angle, but closest thing I can find while on phone.
thx!
Had trouble getting the feeling of it
Also I'm having trouble doing the stretchers
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Tried the cinnomon roll Oreos today-so good!!
I saw they now have Reese's pb cup Oreos!
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Tried the cinnomon roll Oreos today-so good!!
I saw they now have Reese's pb cup Oreos!
I had the Reese's ones in my hand at checkout Saturday, and my lady convinced me to put them back due to the fact that I have 2 packs of Red Velvet and a pack of cinnamon bun in the pantry.
Stupid female. She doubts my gluttony.
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3.20.16 Nothing Fancy
- Reverse Grip Pulldown
- Wide Grip, Neutral pulldown
- One-Arm Deadstop Rows
- Seated Cable Rows
- T-Bar Rows
- Back Extensions
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3.21.16 ~ Chest Hypertrophy Day
- Hammer Strength Incline Incline Press
- Dumbbell Flat Bench Press
- PecDeck Flyes
- Machine Chest Press
- Forward Leaning Dips, Lower Chest Isolation
- Push Ups with Feet Elevated off ground
- 15 Minutes Incline Treadmill Walk (Brisk Pace)
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Tried the cinnomon roll Oreos today-so good!!
I saw they now have Reese's pb cup Oreos!
These are coming out next:
(https://consumermediallc.files.wordpress.com/2016/03/shortcake.jpg?w=680)
Don't know how I feel about them, will probably still try
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3.22.16 ~ Leg Hypertrophy
~Sauna
~Foam Roll
~Lunges (Bodyweight), superset w/ Bench Step-Ups & Reverse Lunges
~Leg Press (4 Sets of 50 Reps, brutal), superset w/ Calve Raises
~Straight Leg Deadlifts superset w/ Sissy Squats
~Leg Extensions (4 Sets of 25)
~Ab Work in Sauna
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Didn't log a few workouts! Still going strong. Ate a lot of candy this weekend.
Played 2+ hours of badminton with the in-laws. It was a good time!
3.28.16
~Elliptical Warm-Up
~Rumble Roll
~Banded Lateral Walks
~Seated Leg Curls w/ 3 Sec Eccentrics
~One-Leg Leg Press (Felt Great)
~Walking Lunges w/ 25 Plate Held Overhead, drop & lunge back without weight
~Leg Extensions + Partials
~Calve Raises on Leg Press
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3.29.16
~Sauna
~Rumble Roll
~A shit ton of dumbbell lateral raises, then one destroyer set (Heavy Partials, drop Full ROM, drop Full ROM, Finish with 0 weight)
~Dumbbell Shoulder Press
~Rear Delt PecDeck Flyes S.S. w/ Band Pull aparts
~Barbell Bradford Presses (lightweight)
~Shrugs
~Ab Coaster Machine
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3.30.16 ~ Arms and Abs
~Tiger Balm on Elbows
~Sauna
~Reverse Curls 5 x 12 w/ only 15 seconds rest
~Rope Pushdowns 5 x 12 w/ only 15 seconds rest
~Barbell Curls (Pyramid Up & Back Down in Weight)
~Weighted Dips
~Incline DB, or Kettle, Curls (Strict; Almost Drag Curls) S.S. into Hammer Curls (same technique)
~ One-Arm Cable Pulldowns S.S. Overhead Cable Extension (One-Arm) *See Video*
~EZ Bar Close Grip Curls
~Close Grip Push-Ups
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3.30.16 ~ Arms and Abs
~Tiger Balm on Elbows
~Sauna
~Reverse Curls 5 x 12 w/ only 15 seconds rest
~Rope Pushdowns 5 x 12 w/ only 15 seconds rest
~Barbell Curls (Pyramid Up & Back Down in Weight)
~Weighted Dips
~Incline DB, or Kettle, Curls (Strict; Almost Drag Curls) S.S. into Hammer Curls (same technique)
~ One-Arm Cable Pulldowns S.S. Overhead Cable Extension (One-Arm) *See Video*
~EZ Bar Close Grip Curls
~Close Grip Push-Ups
I do a lot of stuff handle free with cable work,.....
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I do a lot of stuff handle free with cable work,.....
Oh it is a great way to "confuse the muscle" :D
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3.31.16 ~ Quick Back Pump (will have heavy deadlift day Saturday)
~Rumble Roll
~Behind Neck Pulldown S.S. Pulldown to Throat w/ 1 sec pause
~Neutral Grip Pulldown, 1 second squeeze at bottom
~Close, Neutral Grip Pulldowns
~Seated Cable Rows (Branch Warren: Balls to mouth Wall style :D)
~Stretchers
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4.1.16 ~ Chest Hypertrophy
~Sauna
~Banded Chest Press Machine (Very neat; has two handles, an upper and a lower; hands go on upper, banded the lower) GREAT PUMP
~Barbell Bench Press (Light, but focused on maximum muscle contraction)
~One Arm Pec Deck Flyes (8 Reps on each, then both arms x 8-10) S.S. w/ Push-Ups on Smith Machine Bar at lowest setting
~Dumbbell Flyes on Flat Bench (Arnold Style, Heavy Deep Stretch)
~Vince Gironda-Type Chest Dips S.S. w/ Feet Elevated Push-Ups with Hands on Hex Dumbbells for Insane ROM
~Ab Wheel with Knees Elevated (Hold the out position like plank for 3 seconds before contraction)
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4.2.16 ~ Deadlift and leg stimulation
~Trap Bar Deadlifts
~8x8 Leg Extensions (15 seconds Rest)
~Smith Machine Hack Squat (10 Reps Normal Stance, 10 Reps Feet Together)
~One-Leg Leg Press (Sets of 30)
~Lunges
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4.3.16 ~Shoulder Shit
~Barbell Military Press
~DB Lateral Raises
~Plate Front Raises
~Rear Delt Cable Extensions SS w/ Band Pull aparts
~Shrugs
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4.4.16 ~ Arms
~Single Arm Reverse Grip Pushdown
~V-Bar Pushdowns
~Dips
~Overhead Rope Extensions
~EZ Bar Curls
~DB Hammer Curls
~Cable Curls (D-Handles)
~Reverse Curls (21's: 7 Full ROM, 7 Half ROM, 7 3-inch ROM)
~Sit-ups
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4.5.16 ~ Back Shit
~Sauna
~Rumble Roll
~Chest Supported Neutral Grip Row apparatus
~Cybex Pulldown Machine
~One Arm Seated Cable Rows
~Wide Grip Seated Cable Rows
~Neutral Grip Pulldowns
~Reverse Grip Pulldowns
~Ghetto-rigged Reeves' Deadlifts
~Back Extensions
~Ab Coaster Machine
~Treadmill Walk
~Sauna
4.6.16 ~ Chest OverReach
~Cable Flyes (10 Reps Low S.S. w/ 10 Reps High)
~Barbell Incline Press w/ Pause at bottom (nice stretch)
~DB Bench Press
~Feet Elevated Push-Ups (hands on DBs) S.S. Gironda Dips
~Smith Machine Bench Press (30 Reps @ 135, 20 @ 185, 10 @ 225)
~Decline DB Pullovers
~Cybex Chest Press (Wide Grip, Deep Stretch)
~Planks and Crunches
~Treadmill (watch Everything Wrong W/ Batman Returns YouTube Video)
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Yamcha's Fun Food Review #11 ~ Strawberry Shortcake Oreos
(http://del.h-cdn.co/assets/16/12/1458681867-strawberry-shortcake.jpg)
This is a Wal-Mart exclusive flavor.
Strawberry flavored crème sandwiched between to "shortcake" flavored cookies. The cookies are darker than your normal vanilla cookies in the other Oreo products. The strawberry crème has a strong hint of artificial flavor, but they turned out to be VERY good.
I would rank these behind Gingerbread, Cinnamon Bun, and Red Velvet.
Overall: 8 out of 10
-
Yamcha's Fun Food Review #11 ~ Strawberry Shortcake Oreos
(http://del.h-cdn.co/assets/16/12/1458681867-strawberry-shortcake.jpg)
This is a Wal-Mart exclusive flavor.
Strawberry flavored crème sandwiched between to "shortcake" flavored cookies. The cookies are darker than your normal vanilla cookies in the other Oreo products. The strawberry crème has a strong hint of artificial flavor, but they turned out to be VERY good.
I would rank these behind Gingerbread, Cinnamon Bun, and Red Velvet.
Overall: 8 out of 10
8)reviews...do you eat this stuff everyday?
-
8)reviews...do you eat this stuff everyday?
Just Fridays and Saturdays.
I am cleaning up my diet after this upcoming weekend for my cruise next month.
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4/9/16 ~ Deadlift Explosion
~Sauna
~Conventional Deadlifts
~DeadShrugs (Deadlift w/ 3 shrugs at top, Really works entire back)
~Power Cleans
~Snatch Grip Deadlifts from 4" Deficit
4/11/16 ~ Quick Arm Pump
~Sauna
~V-Bar Pushdowns
~ Supinated, One-Arm Pulldowns
~ Kettle Bell Drag Curls
~Reverse Curls
~Cable Curls
~Overhead Rope Extensions
~Sauna
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4.12.16 ~ Chest/Shoulder
Anal Pump
~Sauna/Anal Pump
~Thick, Big Orange Band attached to Cybex Chest Press (Crazy Pump!)
~Barbell Bench Press (135 lbs. w/ 3-Second Negative, Pause, Hard Squeeze at Top)
~Dumbbell Slight Incline Flyes w/ Hold @ bottom (Great Stretch)
~Dumbbell Slight Incline Press
~Chest Isolated Dips
~3-Way Push-Ups (Feet Elevated, Normal, Hands Elevated)
~Dumbbell Lateral Raises S.S. Bent Over Rear Delt Raises
~KettleBell Front Raises
~Wide Grip Standing Overhead Press
~Bradford Press
~Sauna/Second Round of Anal Pumps
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How long have U been incorporating the anal pumps?
-
:D
got to keep my YouTube fitness channel content fresh!
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4.14.16
~Rumble Roll
~Behind the Neck Pulldowns S.S. w/ High Pulls
~One Arm DB Rows
~Seated Cable Rows
~Rev Grip Pulldown
~Wide/Neutral Pulldown
~Stretchers
~T-Bar Row Apparatus
~Banded Back Extensions
~One Arm Farmer's Walks w/ Trap Bar
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4.15.16
~ 6 mile hike in Davy Crockett National Forest
~ Italian Food/or Seafood, whatever the fiancé chooses
~ Ice Cream later on after rough HIIT Sex
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4.15.16
~ 6 mile hike in Davy Crockett National Forest
~ Italian Food/or Seafood, whatever the fiancé chooses
~ Ice Cream later on after rough HIIT Sex
chicken parm ftw
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chicken parm ftw
She chose seafood... she chose wrong... :'(
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4.17.16 ~ Quick, Sunday Stroll
~Rope Triceps Pushdowns S.S. w/ Overhead Rope Triceps Extensions
~Cable Curls (EZ Bar attachment)
~Reverse Grip Triceps Pulldown
~Alternating DB Curls S.S. w/ Hammer Curls
~Dip Machine
~Reverse Grip Curls
~Close Grip BP
~Stairmill
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4.18.16
~Took Preworkout
~Warmed up
~Felt Terrible
~Walked out of gym
Will try again today.
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4.18.16
~Took Preworkout
~Warmed up
~Felt Terrible
~Walked out of gym
Will try again today.
oh yeah that has happened to me a few times
I hate it-ruins my whole day
Let me guess u even tried to do your first set and u had zero drive
Last time that happened it was when I tried a non stim pre workout
Sorry to hear
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oh yeah that has happened to me a few times
I hate it-ruins my whole day
Let me guess u even tried to do your first set and u had zero drive
Last time that happened it was when I tried a non stim pre workout
Sorry to hear
Sorta have been feeling like garbage the past week.
I just got done MetroFlex. Going there always gets me hyped.
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4.23.16
~Sauna
~One Arm Kettle Bell Seatbelt Rows x2
~Landmine Meadows Rows x2
~Landmine One-Arm Suitcase Rows x2
~Reverse Grip Pulldowns S.S. Behind the Neck Pulldowns
~Rack Deadlifts S.S. Pull-Ups
~Back Extensions
~Stairmill
4.24.16
~Stairmill 10 min
~DB Incline Bench Press
~Hammer Strength Incline Chest Press
~Incline DB Flyes
~Wide Grip/Low Hammer Strength Press
~DB Flat Flyes (3 Second Hold at bottom, light weight) S.S. Push Ups with Feet Elevated
~Hex Press
~Stairmill 20 mins
-
Felt like hot garbage yesterday.
4.25.16
~Sauna
~Stairmill
~Rumble Roll
~Straight Leg Deadlifts SS Reverse Lunges
~Barbell Squats (First time in months, did 4 x 20 ultra light weight @135)
~Leg Extensions
~Sauna
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4.26.16
~Rest Day
~May go do stairmill @ metroflex since its supposed to be 85 degrees today. will get a good sweat
OH MY GOD! MUST FIND THESE!!!
(http://www.chewboom.com/wp-content/uploads/2016/04/New-soda-pop-flavored-Pop-Tarts-are-the-other-real-thing-326x245.jpg)
Supposed to be out in MAY
-
4.26.16
~Yesterday wasn't a rest day
~Woke up from Nap
~Ate Oatmeal
~Drank Bang
~Went to Metroflex
~Shoulder Workout
DB side laterals
Hammer Strength Shoulder Press
Hammer Strength Shoulder Press (Facing seat)
Reverse Pec Deck S.S. Band Pull aparts
Heavy Side Lateral Partials drop to Full ROM to failure
Shrugs
Stairmill
~Went to fiancé's parents' house to talk about wedding shit. I hate them. So much.
-
Marriage is the leading cause of divorce
4.26.16
~Yesterday wasn't a rest day
~Woke up from Nap
~Ate Oatmeal
~Drank Bang
~Went to Metroflex
~Shoulder Workout
DB side laterals
Hammer Strength Shoulder Press
Hammer Strength Shoulder Press (Facing seat)
Reverse Pec Deck S.S. Band Pull aparts
Heavy Side Lateral Partials drop to Full ROM to failure
Shrugs
Stairmill
~Went to fiancé's parents' house to talk about wedding shit. I hate them. So much.
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4.27.16 Arms @ Metroflex
~ Rope Pulldowns
~ Cable Curls w. Fat Bar
~ Straight Bar Pushdowns w. Fat Bar
~ Curl Machine (One Arm)
~ Hammer Strength Dip Machine
~ Overhead Rope Extensions
~ Reverse Curls S.S. DB Hammer Curls
~Stairmill
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4.28.16
~Rest Day
~Took a nap after work
~Met with Catholic priest to set up wedding date/paperwork
~Priest was surprised to find out I wasn't Catholic, nor baptized
~He was a nice guy though.
(https://media-cdn.tripadvisor.com/media/photo-s/06/9c/b9/07/portofino-s-italian-cafe.jpg)
My metroflex is on the right
I am going to take the lady to the Italian place on the left.
Supposed to be authentic and give huge portions.
People said they have good garlic bread
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4.29.16
~Huge Back Workout at Metro:
~Behind Neck Pulldown S.S. High Pulls
~Hammer Strength Seated Row (One Arm)
~Meadows Row S.S. One Arm DB Row
~Hammer Strength Reverse Pulldown
~Hammer Strength Low Row
~Stretchers
4.30.16 ~Quick Leg Shit
~Lying Leg Curls, work up to triple drop plus partials
~Leg Press S.S. Walking Lunges
~Leg Extensions, Heavy plus partials
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5.1.16
How in the fuck is it May already?!
Chest Pump
~Cable Flyes (High to low movement)
~Banded Barbell Bench Press
~Cable Flyes (Low to High)
~Banded Chest Press Machine
~Push-Ups
~Chest Isolated Dips
~Stairs
-
Didn't log any workouts last week because they all sucked.
-
How was the Italian place a few posts before??
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How was the Italian place a few posts before??
Nothing special and horrible service; best part was the glass of wine. won't be back.
we literally do not have any good places in Tyler, TX to get Italian food. There is one that is alright (Mario's), but nothing to write home to mother about...
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5.9.16
~5am stairs
~AM Arm Pump
~very little rest in between sets. all the basics.
~Ab Wheel
*Now that it is summer, I can workout at work without any obstacles/interruptions; but I have my best workouts at metroplex after my after work nap, so idk how many workouts I will be doing at work.
My cruise is Sunday (15th); I am excited and ready to get away
-
5.10.16 ~ Chest @ Metro
~Band Shoulder Dislocations
~ Flat DB Bench Press
~ Hammer Strength Incline Press
~ Pec Deck Flyes
~ Hex Press S.S. DB Flyes
~ Hammer Strength Wide Grip Chest Press (Decline Type Movement)
~ Push-Ups, Chest Dips to Failure
5.11.16 ~ Legs @ Work
~Warm-Up
~Supple Leopard Shit
~Seated Leg Curls
~Banded Leg Press
~Reverse Lunges S.S. Hack Squat (Smith Machine)
~Trap Bar Deadlifts
~Leg Extensions
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5.12.16
~Hit my Funny Bone (Tendon) and it made my arm swell up; still swollen
~Tiger Balm on Funny Bone
~Hammer Strength Seated Row
~ Bent Over DB Rows
~ Close, Neutral Grip Pulldowns
~ Wide, Neutral Grip Pulldowns
~ One Arm "Stretcher" Pulls
~ Hammer Strength Low Rows
~ Back Extensions
Bought these, going to try them later on tonight:
(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRptzA_qJJQwfxN5x1UOApQbrGAEQfGiGxZCgL1mrCQNEgtYOxGebmRw90)
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That's crazy about your arm
Those Oreos look great5.12.16
~Hit my Funny Bone (Tendon) and it made my arm swell up; still swollen
~Tiger Balm on Funny Bone
~Hammer Strength Seated Row
~ Bent Over DB Rows
~ Close, Neutral Grip Pulldowns
~ Wide, Neutral Grip Pulldowns
~ One Arm "Stretcher" Pulls
~ Hammer Strength Low Rows
~ Back Extensions
Bought these, going to try them later on tonight:
(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRptzA_qJJQwfxN5x1UOApQbrGAEQfGiGxZCgL1mrCQNEgtYOxGebmRw90)
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I'm back from my cruise.
The food and drinks in Cozumel were top notch.
The water in Grand Cayman was absolutely unfathomable.
The people in Jamaica were great. Poor, but great.
I've been on two cruises before (Carnival) and they were average; I hated the other tourists.
But Royal Caribbean was amazing. we didn't have any issues until we were on the bus back to our car.
I almost had to choke a bitch and her family.
Overall, I'd recommend a cruise on Royal Caribbean. If you go, get the frozen mojitos! I took down at least 3 or 4 of those per day, plus many many others.
Rating: 14.5 lbs gained out of 10
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Sounds like a great time
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Sounds like a great time
It really was.
5/23/16
~Barbell Bench Press 5x5
~Barbell Overhead Press 5x5
~Weighted Dip Machine (Hammer Strength) 5x5
~Hammer Strength Low Row Machine 3 x 20
~Neutral Grip Pulldown 3 x 20
~High Rows with Wide/Neutral Bar 3 x 20
~Back Extensions S.S. w/ DB Curls (Supinated) 3 x 20 each
-
5/24/16
~Standing, One-Leg Curl Machine 3 x 20 ea.
~Vertical Leg Press 3 x 20
~Leg Ext. (One-Leg) 3 x 20 ea.
~Hip Abduction Machine 3 x 20
~Hip Adduction 3 x 20
~St. Leg Deads 3 x 20
~Seated Calve Machine 3 x 20
-
(https://media1.popsugar-assets.com/files/thumbor/I8T7MNb6lT1XJttxKhPUa2DnSII=/fit-in/2048xorig/filters:format(png)/2016/05/25/964/n/1922195/d1e158140f5993b8_blue.jpg)
June 6th, Target Exclusive flavor
-
5/26/16
~Rumble Roll
~Trap Bar Deadlifts 5x5
~Pull-Ups 5x5
~Barbell Curls 5x5
~Chest Press Machine 3 x 20
~ Pec Deck 3 x 15-20
~Front/Side Alternating Raises 3 x 20
~Tricep V-Bar Pushdown 3 x 20
5/27/16
~Sauna
~Rumble Roll
~HIT Lying Leg Curl (Triple Drop)
~Leg Press 5x5 (3 count pause at bottom)
~One Leg Split Squats (only thing that feels good for hip) 5x5
~Banded Lateral Walks
~HIT Leg Extensions (triple drop plus partials)
~Sauna again
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5/31/16
~Cybex Chest Press
~Dumbbell Flat Bench Press
~Hammer Strength Incline Press
~Pec Deck Flyes
~Hammer Strength Wide Grip Press
~Dips
6/1/16
~Behind the Neck Pulldowns/S.S. Front Pulldowns
~Wide, Neutral Pulldowns
~Reverse Grip Pulldowns
~One Arm DB Rows
~Seated Cable Rows
~Stretchers
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How were those Oreos? The snores flavor was ok imo
-
How were those Oreos? The snores flavor was ok imo
the blueberry pie comes out next week.
I thought the smores were okay as well. nothing special.
-
Haven't worked out in a while; hip was bothering me all last week. I had a breakthrough on Monday, found a few new stretches that really helped correct the problem.
My left leg was practically stuck in external rotation.
I will log my workouts starting with this afternoon's
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6/20/16 ~ 3am workout
~20 min stairs w/u
~Standing Single leg Leg Curls S.S. Reverse Lunges (bodyweight)
~Hack Squats S.S. One Leg Bench Step ups
~Straight Leg Deadlifts S.S. One Leg Split Squats
~Leg Extensions
~Hip Adductions
~Walking Lunges
~Calves
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(https://media1.popsugar-assets.com/files/thumbor/I8T7MNb6lT1XJttxKhPUa2DnSII=/fit-in/2048xorig/filters:format(png)/2016/05/25/964/n/1922195/d1e158140f5993b8_blue.jpg)
June 6th, Target Exclusive flavor
The blueberry oreos are really good. They are in my top 3, I think.
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6.21.16 ~ Chest (3 am)
~Stairs
~DB Bench Press
~Barbell Bench Press
~Hammer Strength Incline Press S.S. Pec Deck Flyes
~Hammer Strength Wide Grip (Low) Press S.S. Pec Deck Flyes
~Feet Elevated Push Ups
~Crunches
-
I'm back from Flavortown
-
7/6/16
~Snatch Grip High Pulls: 5 x 5, increase weight each set to 5RM
~Bent Over Barbell Rows: 3 x 5, increase weight each set to 5RM
~Straight Leg Barbell Deadlifts: 3 x 5, start with weight last used on Rows, add weight each set to subsequent 5RM
~Deadlifts: 3 x 5, same concept as above
~One Set, All Out, As Many Reps as possible, 10 Seconds rest between each exercise:
Rows --> St. Leg Deads --> Deadlifts w/ Shrugs at top of movement
~ Grip Strength: weighted hangs
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7/7/16
~ Front Squats for 2 deep reps, paused at bottom, explode up; S.S. w/ 2 Vertical Jumps (Repeated 10 times, 30 seconds rest)
~Medicine Ball Circuit
High Wall Ball Throw x 10
Chest Throw x10
Downward Slam x10
Over/Behind head Throw, High Wall x 10
~Suitcase Carries w/ 80 lb Kettlebell
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I love the suitcase carries
Just tried the chocolate chip Oreos-excellent
-
The Fruity Crisp oreos are G.O.A.T.
(http://www.junkfoodguy.com/wp-content/uploads/2016/06/fruitycrisporeo-01.jpg)
-
Wow
Never would have imagined those
I wanna try them
-
I have been doing Creeping Death 2.0 by Meadows. Please let me know if you'd like a copy and I can e-mail you the PDF. <3
-
Is it working
-
Is it working
Very much so! I completed JM's "Gamma Bomb" program before this and got in great shape. It has brought back my passion for the gym after a bit of a lay off.
Don't click on the following link! ;)
https://drive.google.com/file/d/1gCPZ-BxSTjCP-L4Uzkep705TXMrbOuUJ/view?usp=sharing (https://drive.google.com/file/d/1gCPZ-BxSTjCP-L4Uzkep705TXMrbOuUJ/view?usp=sharing)
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Just completed WK 6 of Creeping Death 2.0 - I feel like after the holidays I will start dialing in my diet. I had stomach ulcer in mid-to-late September that ruined the prep I was currently undertaking at the time.
-
I recently cut out protein powders,pre workout powders,just food and I throw in a organic ready made shake instead powders were wrecking my digestion over yrs ,took me time t figure out issue.
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I recently cut out protein powders,pre workout powders,just food and I throw in a organic ready made shake instead powders were wrecking my digestion over yrs ,took me time t figure out issue.
These shakes are tasty. I've never had any digestive problems drinking them. They are available at Walmart.
(https://www.nakedjuice.com/wp-content/uploads/2016/08/NKDR07626117_Protein_Zone_Hug_SI-new.png)
(https://www.nakedjuice.com/wp-content/uploads/2016/08/NKDR07422517_NKD_Protein_Mango_Hug_RGB_16_SI-1_v2-600x600.png)
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These shakes are tasty. I've never had any digestive problems drinking them. They are available at Walmart.
(https://www.nakedjuice.com/wp-content/uploads/2016/08/NKDR07626117_Protein_Zone_Hug_SI-new.png)
(https://www.nakedjuice.com/wp-content/uploads/2016/08/NKDR07422517_NKD_Protein_Mango_Hug_RGB_16_SI-1_v2-600x600.png)
what type of protein used?
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Last week's worth of workouts upcoming b4 I take the rest of the year off - I don't like trying to train while traveling.
Hope all those on GetBig who *actually* workout have a great, merry Christmas, and a Happy New Year.
2018 was not a very good year (health-wise) for me, but I plan on 2019 being the healthiest yet.
I turn 30 on Dec 30th, 2018. I can't afford to be so laissez faire with my health any longer.
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Last week's worth of workouts upcoming b4 I take the rest of the year off - I don't like trying to train while traveling.
Hope all those on GetBig who *actually* workout have a great, merry Christmas, and a Happy New Year.
2018 was not a very good year (health-wise) for me, but I plan on 2019 being the healthiest yet.
I turn 30 on Dec 30th, 2018. I can't afford to be so laissez faire with my health any longer.
Merry Christmas!!! Hope you regain your health and your workouts go in a positive direction.
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These shakes are tasty. I've never had any digestive problems drinking them. They are available at Walmart.
(https://www.nakedjuice.com/wp-content/uploads/2016/08/NKDR07626117_Protein_Zone_Hug_SI-new.png)
(https://www.nakedjuice.com/wp-content/uploads/2016/08/NKDR07422517_NKD_Protein_Mango_Hug_RGB_16_SI-1_v2-600x600.png)
Way too many calories in that protein drink.
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01/01/2019
Wt. = 189.40 lbs
Energy Level/Injuries: Groin is still a bit tender, but I am itching to start back up. Going to slowly start ramping up my calories.
Will be doing "28 Days Later"
(https://mountaindogdiet.com/wp-content/uploads/2017/03/28-days-later-Thumb.jpg)
For those of you who like to push yourself hard, I just created a short 28 day program. The program is called…..”28 Days Later”.
It’s not easy, there are no days off (obviously you could take days off if you choose), and you will most definitely need 3-4 days off after finishing it.
So anyways, if you need a kick in the behind, or if you just like torture, this program is for you.
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Way too many calories in that protein drink.
I don't worry about too many calories; I worry about getting too few. I'm ingesting about 2,000 or less calories per day. This morning I weighed 171 lbs. which is 4 pounds under my goal weight. I also am concerned that my protein intake is too low for bodybuilding. Flavorful designer drinks with a fair amount of protein work well for me. They aren't the ticket for everyone. I am back on the wagon (for the 100th time), which significantly reduces the amount of calories going in.
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I don't worry about too many calories; I worry about getting too few. I'm ingesting about 2,000 or less calories per day. This morning I weighed 171 lbs. which is 4 pounds under my goal weight. I also am concerned that my protein intake is too low for bodybuilding. Flavorful designer drinks with a fair amount of protein work well for me. They aren't the ticket for everyone. I am back on the wagon (for the 100th time), which significantly reduces the amount of calories going in.
(https://www.aldi.us/fileadmin/_processed_/c/2/csm_041316_R_46662_SPN_Organic_PeanutButter_Creamy_PTPA_D_fa8f4adf4f.jpg)
(https://makeit-loveit.com/wp-content/uploads/2012/10/IMG_5076.jpg)
(https://gatherforbread.com/wp-content/uploads/2014/01/Whole-Grain-Bread-Copy.jpg)
(http://ghk.h-cdn.co/assets/cm/15/12/550913fbac2f2-pompeian-extra-virgin-olive-oil-xl.jpg)
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'You can check out anytime you like, but you can never leave."
Currently running the following Split:
Pull HEAVY
Push HEAVY
Legs HEAVY
OFF
Pull Light
Push Light
Legs Light
OFF
5'8"
209 lbs
14% bf
TRT: 200 mg of Test Cyp. pinning twice/week.
Will increase to 500 mg Test and 50 mg of Anadrol in the coming week if blood labs are G2G. Will be my first true cycle. Looking forward to the journey.
Glad to be back! 8)
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'You can check out anytime you like, but you can never leave."
Currently running the following Split:
Pull HEAVY
Push HEAVY
Legs HEAVY
OFF
Pull Light
Push Light
Legs Light
OFF
5'8"
209 lbs
14% bf
TRT: 200 mg of Test Cyp. pinning twice/week.
Will increase to 500 mg Test and 50 mg of Anadrol in the coming week if blood labs are G2G. Will be my first true cycle. Looking forward to the journey.
Glad to be back! 8)
nice bro,,,welcome back...
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Update: All things going well. Slowly raising kcal consumption. Putting on decent size, strength quickly. Have to be cautious while training to ensure my joints can handle the punishment.
-
Week 10 of Creeping Death 2.0 by JM & Week 7 of 500 mg Test E (1st Cycle). Feels like I am in my twenties again. I am hesitant to increase the weight on the bar too quickly - need to ensure that my ligaments/tendons can withstand the increase in strength.
Everything in my life centers around eating, sleeping & cultivating mass.
PIP