TGR's Cheetos Chraining

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  1. Pre:
    Coffee
    5g BCAA's
    3G Creatine
    1s Jack3D Micro
    Versa 1
    2x Flaxoil pills

    Intra: Water

    Post: Water, food.

    All one super set:

    Hammer Pull Up N/A

    Set 1 : 0x8

    Set 2 : 0x6
    Set 2 : 0x2
    |
    Incline Dumbbell Curl 45.33

    Set 1 : 40x4
    Set 1 : 35x3
    Set 1 : 30x7

    Set 2 : 30x10

    Set 3 : 30x8
    Set 3 : 25x3
    |
    Wide Grip Rear Pull-Up N/A

    Set 1 : 0x5

    Set 2 : 0x4
    |
    One Arm Iso Lateral High Row 202.67

    Set 1 : 160x8

    Set 2 : 135x10

    Set 3 : 135x10
    |
    Dumbbell Biceps Curl Reverse 33.33

    Set 1 : 25x10
    |
    Wide Grip Pulldown Behind The Neck 221

    Set 1 : 140x15

    Set 2 : 170x9
    Set 2 : 140x5
    Set 2 : 110x8

    Set 3 : 170x5
    Set 3 : 140x4
    Set 3 : 110x8
    |
    Notes:

    I've got a small cough and have been sneezing a bit today. Nothing serious, but possibly a reason why I've been so weak. That, and calories, I s'pose. That just means I need more PWO tomorrow.

    I did get on the treadmill but never went over 6.5mph. Still though, no pain. In not jumping back to sprints or any leg lifts this week. I'll slowly add back the running.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬


  2. I'm taking another rest day today. We didn't get home from kiddos game until about 945. Then, after finally laying down, one of our dogs got out and I had to go retrieve her.

    The way the last couple weeks have been I'm contemplating just resting up until next Monday. I can't do legs anyway, and my IT band is sore from my very brief cardio. I dunno, I'll play it by ear, but not feeling drained for a few days and letting my body catch up sounds good, but I'm worried about how hard it it to get motivated free taking breaks... so...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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  3. Call it a "healing" week and use the time to take a PWO break and do some stretching/light cardio. We'll be here waiting for you to start up again! (With the motivation hammer in hand! Jk)
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  4. Sounds good, but as your brother I doubt you can take that much time off. Just take it easy and work around the injury, not through it. And make sure to activate the injured areas through light exercise and stretching to prevent atrophy

  5. So, I took the rest of the week off. I haven't had a limp since Tuesday, and yesterday, without melatonin, I woke up ready to wo at 0330. But, I stuck to my rest.

    Today I am volunteering at a 5K, and I MAY run it. We'll see..:
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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  6. Quote Originally Posted by RegisterJr View Post
    So, I took the rest of the week off. I haven't had a limp since Tuesday, and yesterday, without melatonin, I woke up ready to wo at 0330. But, I stuck to my rest.

    Today I am volunteering at a 5K, and I MAY run it. We'll see..:
    You can't just take a break. IF you run, well, .... Don't.


    Running will take your gainz...











    Just kidding!

  7. I didn't run it. My IT was sore just from walking around. I'm reminded by seeing all of the local runners that not enough people work out their legs. Men that were top heavy (if any weight at all), and women who were skinny-fat abound.

    Anyway, it's been 10 days since my groin pull, 5 days since any limp or direct pain; and I've been doing stretches and body squats that have felt normal. I plan to start tomorrow of with legs, cardio and squats to test the groin, and see where that goes. If there is no pain then I'm back at it, semi-full. If there is any pain, then I'll start with chest like the rest of America.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  8. Pre:
    Creatine x3g
    Versa-1
    5g BCAA's
    1 sample pack of Stimul8*

    ** I liked the Stimul8 a lot. I'm not sure exactly how many servings a whole packet is, but it was a little much for my tolerance. I had crazy shakes and that awesome tingly feeling. My workout was at about 50-60%, but I'll call it an overall win after pulling my groin 10 days ago. Also was very tasty!


    Squats super-set with Calves:

    Barbell Full Squat 300

    Set 1 : 135x10
    Set 2 : 225x10
    Set 3 : 225x10
    Set 4 : 135x15
    Set 5 : 135x12
    Set 6 : 135x8
    |
    Seated Calf Raise 225

    Set 1 : 90x20

    Set 2 : 135x20

    Set 3 : 135x13
    Set 3 : 90x13

    Set 4 : 90x15

    Set 5 : 90x18

    Set 6 : 90x19
    |
    One Leg Extension 126.67

    This was one set (with the exception of set 6), switching legs back and forth as the only break.

    Set 1 : 100x8
    Set 2 : 100x5
    Set 3 : 80x5
    Set 4 : 80x3
    Set 5 : 80x6
    |
    Notes
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  9. Nice work on the lower body. Stimul8 is pretty powerful! Good to see the groin pull is better.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  10. Pre:
    Creatine x3g
    Versa-1
    5g BCAA's
    2s Jack3D Micro

    Dumbbell Bench Press 111

    Set 1 : 90x7
    Set 2 : 85x8
    Set 3 : 80x10
    |
    Weighted Decline Crunch 61.83

    Set 1 : 35x23
    Set 1 : 25x3
    Set 1 : 1x10
    Set 2 : 35x15
    |
    Dumbbell Incline One Arm Press 86.33

    Set 1 : 70x7
    Set 2 : 60x10
    |
    Decline Weighted Twist 24.67

    Set 1 : 10x44
    |
    Cable Lower Chest Raise 93.33

    Set 1 : 70x10
    Set 1 : 50x5

    Set 2 : 70x9
    Set 2 : 50x6
    |
    Butterfly 240.67

    Set 1 : 190x8
    |
    Notes

    Meh. I have a bug or something. I hit the snooze button twice and finally dragged myself out of bed. My energy is low, my throat is starting to get sore, and blah, blah, blah. The last two weeks of workouts have been shot, pretty much. Oh well. I'll keep getting in until I push through it.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  11. Well, I've been mostly MIA since my groin pull because I was in only 5 times in a two week period, and kinda wasn't feeling very motivated. I got in Back and Core this past Saturday, Shoulders and Triceps Monday, Chest with improved form (lower weights though; watching the "so you think you can bench" videos). Surprisingly, my traps and back and core have some DOMs from that chest workout. According to the videos, that may be normal.

    I took today off because I didn't get to even lie down until after ten, and I'm thinking with my slower recovery and strength recently and not have very restful "rest days", it'll do me good to take a break on Wednesdays anyway. Maybe at leaf until after kiddos football season ends.

    Anyway, back at logging again tomorrow... Hopefully legs if my right hammy participates. If not, I'll do biceps and back...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  12. Fall kills my motivation level. I think it's just the change of weather that affects us. Glad to see you're getting better with that painful groin pull.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  13. Quote Originally Posted by kenpoengineer View Post
    Fall kills my motivation level. I think it's just the change of weather that affects us. Glad to see you're getting better with that painful groin pull.
    Maybe that's it...

    Thanks bro!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  14. Pre:
    1 egg
    3g Creatine
    5g BCAA's
    1s Agmatine

    Warmup:
    Treadmill 1x4, 2x7, 1x4, 2x7, 1x4

    If I has more time I would've done a little more. My IT/Achilles doesn't seem to hurt if I don't go above 7, maybe 7.5. I may start adding afternoon cardio in the next couple days.


    Smith Machine Bench Press 307.5

    Set 1 : 135x13
    Set 2 : 225x9
    Set 3 : 225x8
    Set 4 : 225x11
    Set 5 : 225x6 drop +
    Set 5 : 135x4 pause +
    Set 5 : 135x3 pause +
    Set 5 : 135x3 pause +

    *135 done at slow reps, no shoulder pain here. May stay on the smith and with DBS until my shoulder stops hurting altogether and I can build the strength back up.
    |
    Barbell Curl 144

    Set 1 : 115x7 PR

    Set 2 : 120x6 PR
    Set 2 : 105x3

    Drop set:
    Set 3 : 105x10
    Set 3 : 85x6
    Set 3 : 65x6
    Set 3 : 65x9
    |
    Cross Body Hammer Curl 58.5

    Set 1 : 45x8 PR
    Set 2 : 45x9 PR

    Drop set:
    Set 3 : 45x4
    Set 3 : 40x2
    Set 3 : 30x2
    |
    Dumbbell Decline Bench Press 105

    Set 1 : 70x15 PR
    Set 2 : 80x7
    |
    Dumbbell Alternate Bicep Curl 54

    Set 1 : 40x10

    Drop set:
    Set 2 : 45x6
    Set 3 : 30x6
    |
    Butterfly 344.5

    Set 1 : 235x12
    Set 2 : 250x11
    Set 3 : 265x9
    |
    EZ Bar Close Grip Curl 130

    Drop set:
    Set 1 : 100x9 PR
    Set 2 : 90x2
    Set 3 : 80x2
    |
    Notes
    Overall, the best workout I've had in a few weeks and I didn't gave any stims. Hopefully I can keep that up. I know it's all a mental game...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  15. Nice job bro!!

    Did you put the raw egg in the protein shake? I may start doing that, I am almost out of flax seed

  16. Quote Originally Posted by drewsicle3210 View Post
    Nice job bro!!

    Did you put the raw egg in the protein shake? I may start doing that, I am almost out of flax seed
    Oh, no. I don't like gagging. I haven't been using protein shakes, so I precooked it the night before. Playing around with my pre-workout foods.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  17. Impressed with that workout! Coming back like a beast! Keep it up brother!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  18. Man look at those bench numbers!!
    I wish I had a spot to see where I could take it. Maybe I could just use the smith machine and set the stops to save my life!!!

  19. What's up brother?? Looks like the place to be so thought I'd stick around for awhile haha!! Good work in here!
    Life's a garden, dig it

  20. Very late to this party... can I play too?
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  21. Quote Originally Posted by kenpoengineer View Post
    Impressed with that workout! Coming back like a beast! Keep it up brother!
    Thanks, man! First time in a little while that my motivation wasn't low.

    Quote Originally Posted by drewsicle3210 View Post
    Man look at those bench numbers!!
    I wish I had a spot to see where I could take it. Maybe I could just use the smith machine and set the stops to save my life!!!
    Thanks! I've just been having weird tweaks ever since i started using a barbell again. I don't WANT to stick to db's only, but that leaves the smith as my only option until I can figure out what is causing it. A weak shoulder, probably. As far as the numbers go, I was at 305x2 almost a year ago. I'd be surprised if I could do 275x2 right now.

    Quote Originally Posted by niners4reggie View Post
    What's up brother?? Looks like the place to be so thought I'd stick around for awhile haha!! Good work in here!
    Thanks bro! How fitting to have the bicep beast himself show up on bicep day! Welcome!

    Quote Originally Posted by wasme View Post
    Very late to this party... can I play too?
    The party didn't start until you got here, Simon! Virtual low carb protein cookies for all!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  22. In this
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by Hyde View Post
    In this
    Thanks, bro, and welcome!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  24. Pre:
    1s Agmatine
    3g Creatine
    5g BCAA's
    *Forgot to eat anything

    Treadmill:
    4x1, 7x2, 4x1... then I stopped. My left IT/Achilles was killing me. I'm going to do elliptical tomorrow, at least long enough to break a sweat and get my blood flowing. The doc suggested inserts with ankle supports. Maybe it is my work boots?

    Barbell Deadlift 357

    Set 1 : 125x5
    Set 1 : 225x5

    Set 2 : 315x4

    Set 3 : 315x1
    Set 3 : 225x9

    Set 4 : 225x9
    |
    EZ Bar Triceps Extension 132

    Set 1 : 90x14

    Set 2 : 90x10
    |
    Chin Up N/A

    Set 1 : 0x6
    Set 1 : 0x2
    Set 1 : 0x1

    Set 2 : 0x6
    Set 2 : 0x1
    |
    EZ Bar Lying Close-Grip Triceps Extension Behind the Head 80

    These took a while to get used to. Slow movement to bending it like a skull crusher, then dropping behind my head, back up, then the squeeze out.

    Set 1 : 60x10

    Set 2 : 60x9
    |
    Barbell Bent Over Row 234.33

    Set 1 : 135x2
    Set 1 : 185x8
    Set 1 : 135x7

    Set 2 : 185x6
    Set 2 : 135x7

    Set 3 : 135x12
    |
    Leaning reverse extension burnouts Alternating palm fwd and bwd 36

    Again, I don't know if this is real weight or not. I highly doubt it, as most tricep exercises I do are heavier. Good pump non-the-less.

    Drop Set 1:

    Set 1 : 30x6
    Set 2 : 27.5x3
    Set 3 : 25x2
    Set 4 : 22.5x2
    Set 5 : 20x2
    Set 6 : 17.5x2
    Set 7 : 15x2
    Set 8 : 12.5x4
    Set 9 : 10x4

    Drop Set 2:
    Set 10 : 25x7
    Set 11 : 20x4
    Set 12 : 15x4
    Set 13 : 10x5
    |
    Notes
    Exercise : EZ Bar Lying Close-Grip Triceps Extension Behind the Head
    - Note : Set 2: + 10 reps close press at the end.

    No PR's, but all in all felt good.

    Last football game of the year for kiddo tonight. The sky is falling and we're down 22-0 at the half...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  25. Solid session there.. lots of volume.

    Did they win 24-22?
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