Driven by anger

[RegisterJr]

Lets see those big lifts man.

 

[Ricochet247]

They are coming....hopefully

 

[Ricochet247]

Sleeping like crap. Done fighting it. 240. Headed to gym.

 

[RegisterJr]

Those nights suck.

 

[Ricochet247]

Those nights suck.

Yup. Ghey as aids. But I crushed it. Routine up shortly

 

[Ricochet247]

3 oz 96% lean ground beef
6 oz liquid egg whites
1 grape fruit
1/4 cup ff cc

In 90 mins my first shake

 

[Ricochet247]

Today's session
Warm up
Stretches/lax ball work/scap rotations
Bhb sm shrug/cg ng sa pd
3x10/10@185/80
Horizontal press/standing side laterals
3x10/10@3/3

Work out
Db upright row
1x5@40
1x5@50
3x5@60

Arnold press
1x5@40
1x5@50
2x5@60

Straight bar forward cable raise
3x10@20

Standing oh bb press
2x5@65
2x5@70
1x5@75

Bb shrug
1x5@185
1x5@225
1x5@245
2x5@275

Sghp
3x10@65

Ng db ohp
1x5@40
1x5@50
1x5@60
2x5@70

Ng db front raise
1x5@20
1x5@30
3x5@40

Seated cage press
3x10@70
Carries @ 90ft
Farmers/oh farmer
1@40/20
1@70/30
1@80/40
2@100/50

Oh ez bar carry/goblet carry
3x10@35/35

Cardio-14 Mins
0% incl @ 3 mph w/30 lb ruck

10 minutes @ 15% incl
W/30 lbs ruck

 

[Ricochet247]

Shake at 715 ish. First snack of the day. 1 whole egg + 2 additional Egg whites

 

[Ricochet247]

Got swamped yesterday. Tons of crap on my plate. But up and at it again today

 

[Ricochet247]

http://youtu.be/7m7njvwB-Ks
http://youtu.be/KprhbblarHU

 

[Ricochet247]

Breakfast
6 oz egg whites
3 oz 96% lean ground beef
1/4 cup green chillies
1 grapefruit
1/4 cup ff cc

 

[Ricochet247]

Warm up
Stretching/lax/scap rotations
Squats/dips/ng pull up
3x10/5/5@95/bw/bw

Standing fg sb curl/oh db ext
5x5@55/50

Rope of/rev sb cable curl
5x5@100/60

Standing hc/incl skull crush
5x5@35/45

Seated incl curl/flat skull crush
5x5@50/45

Zottman curl/sb fat grip pdown
5x5@50/100

Standing ez bar curl/Bo oh rope ext
3x5/5@55/75

X body hc/cg bp
1x5/5@50/135
1x5/5@60/155
1x5@70/175
2x5@80/195

14 mins cardio w/30lb ruck
0% incl @ 3 mph

 

[Ricochet247]

First shake of the day
6 oz liquid egg white
8 oz almond milk
1 scoop protein
One scoop finaflex muscle fiber

 

[Ricochet247]

Had one hb egg and two extra hb egg whites mid morning. No lunch cause schedule today. Loaded up with a casein shake instead

 

[Ricochet247]

Ain't posted much. Been a super crazy day. G8 and done. Till 3am.

 

[tyga tyga]

Subd

 

[RegisterJr]

Ain't posted much. Been a super crazy day. G8 and done. Till 3am.

See you then!

 

[Ricochet247]

Psh. Got up at 3. Was pouring. Didn't feel like walking to the gym In the rain. Crashed a few extra minutes and I'll hit the gym this evening

 

[Ricochet247]

Subd

Welcome aboard man

 

[Ricochet247]

Workloads been crazy. Not eating right. Not eating bad in any way but no way I've hit anywhere close to target macros the last 3 days. But imma hit the gym after class today and maybe a big dinner. Even though tomorrow is re feed day I don't think it'll hurt any

 

[turff49]

You've been way under on calls so a double refeed is needed!

 

[RegisterJr]

I've been eating your cals

 

[Ricochet247]

As long as somebody has been enjoying what I been missing I'm happy lol

 

[Ricochet247]

So....
6.3 oz 96% lean ground beef
4 oz pork tenderloin
4 strips turkey bacon
1/2 cup steamed veggies
1/2 cup long grain rice
1/2 cup ff feta cheese

I'll let u know how much I eat lol

 

[wasme]

Good looking meal, as usual.

 

[Ricochet247]

Today's session
Warm up:
Stretches/lax ball/scap rotations

Bhb sm shrug/cg ng Sa pd
1x10/10@185/100
1x10/10@205/115
1x10/10@215/125

Xwide lat pd
1x10@80
""@110
""@140

Work out
Meadows row
1x5@bar+25
""50
""75
2x5@bar+100

Sa sb pd
2x10@85
1x10@115

Bb shrug
1x5@185
""225
""275
2x5@325

Dec db po
5x5@40

Sl dreads
3x10@95

Seated vbar row
1x5@80
""110
""140
""170
""200

Rev incl fly
1x5@30
""35
""40
2x5@50

Seated vbar lat pd
1x5@130
""@179
2x5@200

14 mins cardio.
0% incl @ 3mph. 30lb ruck

 

[wasme]

Really hammering out the volume... and it is paying off

 

[Ricochet247]

I'm pretty sure running this 5x5 is gonna put some size back on rather quickly. At least it did for me running it before

 

[Ricochet247]

I'd say I killed about two thirds of dinner. Stuffed. I'll kill the rest for breakfast. With some eggs. Tomorrow is leg day. Blah. But hopefully a good one. G8 and bed. I'll catch up on everyone's logs tomorrow. Hopefully

 

[Ricochet247]

Breakfast
Leftovers from last night
1/4 ff cc

 

[Ricochet247]

Today's session
Warm up:
Stretches/lax/roller/scap rotation
Bb squat
3x10@135

Seated leg press/calf ext
3x10/10@200+sled

Work out:
Floor up leg press/calf ext
1x5/5@sled+90
""180
""320
2x5/5@sled+410

Laying leg curl
1x5@50
""70
3x5@90

Seated leg ext
1x5@50
""70
3x5@90

Standing calf raise
3x10@bw+90

Goblet squats
5x5@50

Seated calf raise. Db on knee
3x10@100

14 mins cardio. 30lb ruck
0% incl @ 3 mph

 

[RegisterJr]

Awesome back workout. That's what I was planning for today, and followed also by leg. Gotta make it happen tomorrow

 

[turff49]

Nice going!! Everything seems to be falling right in place!

 

[Ricochet247]

Mid morning shake
Added 1/4 cup rolled oats
1 hb egg
1 hb egg white

 

[Ricochet247]

Man couldn't resist. Mcribb for lunch. Delicious

 

[wasme]

Man couldn't resist. Mcribb for lunch. Delicious

McRib... right up there with McLobster

 

[Ricochet247]

McRib... right up there with McLobster

I been to mcds in Rome that serves beer wine and shrimp. Mc fancy. Hahahaha

 

[wasme]

I been to mcds in Rome that serves beer wine and shrimp. Mc fancy. Hahahaha

Ya in Paris I had a McBeer

 

[Ricochet247]

It was crazy to me when I seen it. I was like wtf?? Does Ronald know about this?? Hahaha

 

[Ricochet247]

 

[turff49]

Use to drink beer all the time in McD's in Germany.

 

[RegisterJr]

Sweet tater fries?

 

[Ricochet247]

Yeah. But I forgot I was even cooking them and they burnt. But oh fat boy here still ate them. The other is 2 cups organic brown rice pasta. 8 oz 99 ff chicken. Some onion. Seasoning. 3 tablespoons almond milk. 2 tablespoons olive oil. And mmmmm....

 

[Ricochet247]

Use to drink beer all the time in McD's in Germany.

It's crazy some of the "normal" stuff u see outside of America

 

[wasme]

It was crazy to me when I seen it. I was like wtf?? Does Ronald know about this?? Hahaha

Ronald was in the alley out back, wasted!

 

[Ricochet247]

Ronald was in the alley out back, wasted!

Hahahahahaha

 

[Ricochet247]

Gym I'll knock out this evening. Wanted to sleep in a little and had a lot to do for school last night. Hit up some roller and lax work when I woke up anyway.

 

[Ricochet247]

Snack time

 

[Ricochet247]

So glad the weekends here. Headed home from class. Change and head to the gym

 

[Ricochet247]

Just killed it. Super glad I went back to 5x5. Totally surprised myself with today's #'S. Routine up shortly