JD's Ritual & Diablo log - AnabolicMinds.com

JD's Ritual & Diablo log

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  1. JudgementDay's Avatar
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    JD's Ritual & Diablo log


    I've been on and off with a lot of my training, but over the last few weeks I've been focusing on weight lifting a bit, my end goal in another 3 weeks is to hit 315lb on the bench for 1 rep, this goal is going to be hard to get, but I'm bulking up hard, was 205lb a few weeks ago, now up to 220lb. The most I've weighed is 229lb and I was able to hit 300lb for 1 rep.

    Feb 1st I'll be entering a grappling tourney, so training is going to switch up a lot 3 weeks from that date.

    I'm sure many will think wow this guy does no legs, only thing I can do at the moment is reverse sled drag and cardio. My right knee has been messed up for awhile, MRI shows I need surgery, but from what I'm told by other people, if I can avoid it do so......I'm workin with what I got. I won't be throwing many double leg take downs in this tourney that's for sure, more working on clinch wrestling takedowns.

    Goals
    Bench 315x1 rep, Bench 275x5 reps
    Win Gold in the grappling tourney


    Pre-Workout

    Ritual- 2 scoops


    Sunday's Workout

    Bench Press
    Set 1- 45x20 (warm up)
    Set 2- 95x10 (warm up
    Set 3- 135x5 (warm up)
    Set 4- 185x5 (warm up)
    Set 5- 225x9
    Set 6- 245x5
    Set 7- 265x1
    Set 8- 275x1FAIL
    Set 9- 185x13
    Set 10- 185x12

    Incline DB press
    Set 1- 60'sx15
    Set 2- 60'sx12
    Set 3- 60'sx10


    Circuit
    Shoulder Raises- 20x15, 20x15, 20x12, 20x10
    Front Raises- 20x15, 20x15, 20x12, 20x10
    Rope Pushdowns- 120x15, 150x12, 150x12,
    Bench Press- 135x15, 135x15, 135x12, 135x12



    Thoughts
    I'm going to be running what is called the Ritual/Diablo protocol, I'll be using Ritual on my weight training days, Diablo on my cardio only days and for any grappling or boxing workouts I'll be using 1 scoop of each.

    Time to kick things up a notch! I took Monday off with a damn good excuse, some guy in a parking lot hit my car so I spent all day on the phone with insurance and having to go down and making a report about it..... Guy had a big truck so both doors on the passenger side have to be replaced. Today I'm going to hit cardio twice! Will post up later tonight

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  2. southpaw23's Avatar
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    Nice! How are splitting them up? Or are you taking both in the same day. I do two-a-days sometimes, so I use both.
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    Quote Originally Posted by southpaw23 View Post
    Nice! How are splitting them up? Or are you taking both in the same day. I do two-a-days sometimes, so I use both.

    As of now it will be the following,

    Weight workouts- 2 scoops of Ritual

    Cardio only days- 2 scoops of Diablo

    Boxing or Grappling- 1 scoop of Ritual and 1 scoop of Diablo


    I'm also going to switch it up when I'm cutting a bit of weight 3 weeks out from the grappling tourney, I will attempt 1 scoop of Diablo in the morning pre-fasted cardio, than I will try 1.5 scoops of Ritual before training at night. I will need to experiment and find out what works best.
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    In.. always enjoy your logs JD
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    Quote Originally Posted by wasme View Post
    In.. always enjoy your logs JD
    I'm gonna stick to this one Last couple I ended up getting way too busy, but I don't have many hours until mid Jan, so I'll be able to keep up

    Quote Originally Posted by Sean1332 View Post
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    Thanks guys!
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    Pre-Workout
    Diablo- 1.5 scoops


    Tuesday Workout

    Treadmill- 30min

    Decline Sit ups/twists with 15lb ball- 20 reps
    Decline leg ups- 20 reps
    Decline sit up/twist- 20 reps
    Plank- 1min
    Repeated 3 times



    Thoughts
    It's not that my cardio is horrible when I'm at 220+, but my shins just get in the way, within 5min of running the shin pumps kick in. As long as I'm around the 210 mark I don't get shin pumps, but 220 and up....big pain in the butt for running lol.

    Well I wanted to do another cardio workout tonight, but my buddy canceled and I needed him to let me in with his pass. Tomorrow I will be doing some grappling
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    I have the same issue when weight increases. Things just don't go as smooth.
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    Looking forward to tracking this protocol

    Hit that PR man!
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    Quote Originally Posted by wasme View Post
    I have the same issue when weight increases. Things just don't go as smooth.
    Last couple days I've had a weird strain in my left shoulder, starting to think it's from growing to quick, 204 to 223 this morning in 3 weeks lol. The difference of boxing/grappling with maybe 2800 cals a day compared to more weight training+ 4500 cals a day is a shock to the body for sure lol.

    Think I'm going to skip grappling tonight and hit the weights, because the main guy I was grappling with tonight isn't going in now, plus I think my shoulder would appreciate some lighter weights rather than all out grappling lol.


    Quote Originally Posted by braco1 View Post
    Looking forward to tracking this protocol

    Hit that PR man!
    Thanks buddy!
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    Sunday's Workout

    Pre-workout
    2 scoops of Ritual

    Thursdays Workout

    T-bar rows
    Set 1- 45x20
    Set 2- 45x15
    Set 3- 70x15
    Set 4- 70x15
    Set 5- 90x15
    Set 6- 45x18


    Circuit
    Seated DB Curls- 25x10, 45x12, 45x10, 45x10, 45x8, 45x8, 30x10, 30x10
    Shrugs- 25x15, 45x12, 45x12, 45x12, 45x10, 45x10, 30x12, 30x12
    Pushdowns- 80x15, 120x12, 120x12, 150x12, 150x12, 150x20, 100x40, 100x30
    Rear delt raises- 20x12, 20x12, 20x12, 20x10, 20x10, 20x10, 20x10, 20x10
    Shoulder raises- 20x15, 20x15, 20x15, 20x12, 20x12, 20x12, 20x12, 20x12
    Rear delt pec dec- 90x15, 90x12, 90x12, 90x12, 90x12, 90x12



    Thoughts

    Left shoulder has been bugging me since Sunday night, so I went really light tonight, everything seemed to bug it, I'm sure it will be good by Sunday, fingers crossed lol.

    Ive been putting down the food tho, up to 226lb!
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    Look at the circuit on ya... holy. Nice work brother.
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    Quote Originally Posted by wasme View Post
    Look at the circuit on ya... holy. Nice work brother.
    Thanks! I kept it light, I wanted to life heavy but my shoulder is too sore, I gotta switch my grip up on bench, its too much of a close grip, pretty sure that's what hurt the shoulder. Hopefully its good by Sunday, if not Ill keep it light for 1 week and go all out again next sunday.

    Im gonna get that damn 315 bench by the end of this....I want it....lol
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    Been taking it easy as possible with my shoulder, but omg we are getting some heavy ice snow down here in Canada, my shoulder def isn' healing right with all this shoveling.

    Took a scoop of Diablo before shoveling tho, thankfully because I needed the energy!
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    The ice storm has been nuts. Do you have power?
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    We have had no power in Toronto since Saturday midight. Might not have it back till Xmas day...
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    Quote Originally Posted by braco1 View Post
    The ice storm has been nuts. Do you have power?
    Quote Originally Posted by wasme View Post
    We have had no power in Toronto since Saturday midight. Might not have it back till Xmas day...
    Still have power for now, but I do keep losing my internet, perhaps because the people I use are located in Toronto.


    Hope you get your power back Simon!



    Well training didn't go very well yesterday, my shoulder hasn't been doing good, even worse with all this shoveling. I went outside to shovel 4 times breaking apart the ice in my driveway because my car kept getting stuck, I need snow tires. So I went light at the gym last night, shoulder started feeling really sore, cut my workout short, than had to come home to break more ice. Wake up today and my shoulder is feeling horrible, rear delt/rotator cuff. I'm thinking it's gonna need a good 2-3 weeks before I can try going heavy again.


    That's fine tho, just gonna focus on lots of cardio, legs and abs. Gonna change my focus to getting in really good cardio shape and lowering my weight for this grappling tourney, as long as I have at least 2 weeks to train for it I'll do it. After that I'll focus on getting my bench to that damn 315!
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    Quote Originally Posted by JudgementDay View Post
    Still have power for now, but I do keep losing my internet, perhaps because the people I use are located in Toronto.


    Hope you get your power back Simon!

    .


    Well training didn't go very well yesterday, my shoulder hasn't been doing good, even worse with all this shoveling. I went outside to shovel 4 times breaking apart the ice in my driveway because my car kept getting stuck, I need snow tires. So I went light at the gym last night, shoulder started feeling really sore, cut my workout short, than had to come home to break more ice. Wake up today and my shoulder is feeling horrible, rear delt/rotator cuff. I'm thinking it's gonna need a good 2-3 weeks before I can try going heavy again.


    That's fine tho, just gonna focus on lots of cardio, legs and abs. Gonna change my focus to getting in really good cardio shape and lowering my weight for this grappling tourney, as long as I have at least 2 weeks to train for it I'll do it. After that I'll focus on getting my bench to that damn 315!
    2 hours fasted workout this morning on Ritual. One hour lifting, second hour boxing drills. Endurance was off the charts.
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    Quote Originally Posted by southpaw23 View Post
    2 hours fasted workout this morning on Ritual. One hour lifting, second hour boxing drills. Endurance was off the charts.
    I can't wait to try Ritual while focusing on cardio now, I bet the endurance boost will be really good with the amount of Beta-alanine.
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    Quote Originally Posted by JudgementDay View Post
    Still have power for now, but I do keep losing my internet, perhaps because the people I use are located in Toronto.


    Hope you get your power back Simon!
    Thanks Tommy, after 52 hours we got it back at 630am today. House was down to 5 celsius.
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    Merry Xmas boys.
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    Quote Originally Posted by wasme View Post
    Thanks Tommy, after 52 hours we got it back at 630am today. House was down to 5 celsius.

    That's good to hear! 52 hours tho damn, 5 Celsius is cold!
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    Quote Originally Posted by JudgementDay View Post
    That's good to hear! 52 hours tho damn, 5 Celsius is cold!
    Oh dude, it was brutal. But over now..
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    Well went out and got some KT tape for my shoulder to help support it a bit. Feeling a lot of pain in it still so I haven't been able to workout yet. I'm gonna give it a couple more days and than try some light therapy stuff, I'll probably do this for a couple weeks before I try to get back to lifting, unless all of a sudden it starts feeling better.

    But as of now my shoulder hurts just having my arm hanging lol. I'm gonna do some abs tomorrow and probably some light legs Sunday.


    Besides that I've been eating super clean now, using Diablo everyday, def getting some nice thermo effects from it and that combined with the cleaner diet I'm starting to notice some leaning.

    Will update tomorrow!
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    Should be some good fights tonight Tommy
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    Quote Originally Posted by wasme View Post
    Should be some good fights tonight Tommy
    I still can't believe how it ended!
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    Omg that was crazy... and looked painful as hell
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    Quote Originally Posted by wasme View Post
    Omg that was crazy... and looked painful as hell
    I can't imagine stepping back on my foot and my leg just folds in half like that, ouch!!!
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    Well still working on rehabbing my shoulder, did more damage too it than I originally thought.

    First couple weeks hurt to just have to my side. I believe I'm on my 5th light workout with my shoulder, did a couple rehab workouts. Just started adding more, so far this is where I'm at with Wednesday's workout.


    Wednesday Workout
    Rotator cuff rehab work- 12 sets in total.

    Circuit- repeated 4 times
    Flat DB Press- 35'sx20
    Alternating DB Curls- 35'sx15
    Reverse band extensions- 12

    Circuit repeated 3 times
    Incline DB Press- 35'sx15
    Alternating DB Curls- 35'sx10
    5 pound DB raises- sidex20 reps, frontx20 reps, bent over rear deltx15


    Thoughts
    Well besides trying to get my shoulder going again I've been doing a leg workout twice a week, also focusing on rehabbing my right knee, so far it's going good. Put in a few runs, going to be doing some running, legs and abs tonight.

    All out of Diablo, LOVE THE STUFF. Been using 1.5-2 scoops of Ritual before each workout, really helps with bringing more blood flow to my shoulder, which should speed recovery time.


    Got a new tat yesterday! Only my second one, I'm happy with it, got Family First. To me just means my family is always first to me, I have a great relationship with my parents and I would do anything for them.

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    Nice ink bro.
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    Quote Originally Posted by wasme View Post
    Nice ink bro.

    Thanks bro!

    Only got my first tat last year, took me a year to think of what else to get lol.


    I see so many people with tats they regret, I never want to be one of those people lol.
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    Weight- 227lb

    Tuesday (Arms)


    Barbell curls- 6 sets, 45x15, 65x15, 70x12, 75x12, 80x20, 55x30
    SuperSet
    Skull crushers-6 sets, 45x15, 65x15, 70x12, 75x12, 80x15, 55x30


    Alternating DB Curls- 6 sets, 30x12, 30x12, 30x12, 30x12, 30x12, 30x12
    SuperSet
    1 Arm reverse pressdowns- 6 sets, 40x12, 50x12, 60x12, 70x12, 60x12, 50x12

    Single arm machine curls- 4 sets, 30x15, 30x15, 30x12, 30x12
    SuperSet
    Rope Pushdowns- 4 sets, 140x12, 170x15, 140x12, 140x12
    -------------------------------------------------------------------------------------------------------------------

    Wednesday (Chest, Shoulders, Back, Legs)

    Rotator cuff warm up

    Circuit
    Incline DB Press- 25'sx15, 35'sx15, 50'sx15, 60'sx15, 60'sx12, 60'sx12, 60'sx12
    Pec Dec Machine-----------------------------------120x12, 120x12, 120x12, 120x12
    Reverse pec dec------------------------------------120x10, 120x10, 120x10, 120x10
    Side DB Raises- 10x10, 10x10, 10x10, 15x10, 15x10, 20x10, 15x10
    Front DB Raises- 10x10, 10x5, 10x5, 15x5, 15x5, 20x5, 15x5
    Bent over rear delt DB raise- 15x10, 15x10, 15x10
    T-Bar Rows- 70x15, 70x15, 70x15, 70x15, 70x15, 70x15, 70x15

    Flys- 3 sets, 30x12, 30x12, 30x12
    SuperSet
    Bench press- 3 sets, 135x12, 135x15, 135x20

    Band Leg extension- 15, 15, 15, 12, 12, 12
    SuperSet
    Against wall ball squat- 15, 15, 15, 15, 15, 15

    Leg extensions- 105x15, 105x15, 105x15


    Decline sit ups- 20, 20, 20
    Back extensions- 15, 15, 15





    Pre-workout
    Ritual- 2 scoops!



    Thoughts
    Well here are the two workouts I did this week to see how my shoulder felt, it took it very well. Going to rest it until Sunday and try to push some more weight, if all goes well than I should be back to lifting heavier next week.

    Sunday I will see how my shoulder feels doing 75's on incline db press and 185 on bench. All goes well I will up it to 90's incline db press and 225 on bench for next Thursday.
    CORE NUTRITIONALS Representative

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  33. wasme's Avatar
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    Good update JD. Sounds like a solid plan to test and rest...
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  34. JudgementDay's Avatar
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    Quote Originally Posted by wasme View Post
    Good update JD. Sounds like a solid plan to test and rest...
    Thanks buddy!
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  35. JudgementDay's Avatar
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    I'm back!!!


    Shoulder is feeling much better, ready to hit it hard again!!!

    Weight- 227lb


    Pre-Workout
    Ritual- 1.5 scoops

    Intra- 1 scoop of High Volume



    Workout

    Incline DB Press, 7 sets- 30'sx15, 60'sx8, 75'sx6, 90'sx10, 75'sx12, 60'sx12, 60'sx10

    CIRCUIT
    Incline DB Flys- 50'sx12, 50'sx10, 50'sx8, 50'sx6, 50'sx10

    Rope Pushdowns- 130x12, 150x15, 170x8, 170x6, 120x15

    Side Raises- 20'sx20, 20'sx20, 25'sx20, 20'sx20, 20x30

    Reverse single arm pushdown- 60x12, 60x10, 70x8, 60x10,

    Bench Press- 135x12, 185x6, 205x5, 185x6, 135x10+3 slow + 3 slow

    Repeated 5 times




    Thoughts
    I am back at training hard on my shoulder again, going to be following this split as much as possible.

    Day 1- Chest, tri's, shoulders
    Day 2- Back, Biceps, Forearms, traps
    Day 3- Legs, Abs
    Day 4- Rest
    Repeat
    CORE NUTRITIONALS Representative

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  36. wasme's Avatar
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    Nice numbers JD. Solid set up as well.
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  37. JudgementDay's Avatar
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    Quote Originally Posted by wasme View Post
    Nice numbers JD. Solid set up as well.
    Thanks buddy! I felt good tonight
    CORE NUTRITIONALS Representative

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  38. JudgementDay's Avatar
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    Weight- 228lb


    Pre-Workout
    Ritual- 1.5 scoops

    Intra- half scoop of Ritual, 1 scoop of High Volume


    Workout- Back, biceps, forearms, traps/rear delts

    Hammer Strength High Row
    Set 1- 90x15
    Set 2- 140x10
    Set 3- 180x6
    Set 4- 230x5
    Set 5- 270x4 PR
    Set 6- 180x20 PR

    Pulldowns
    Set 1- 160x15
    Set 2- 140x15
    Set 3- 120x15

    CIRCUIT
    Reverse Bodyweight push up/pull- 10, 10, 10

    Single arm cable pulldowns- 100x15, 100x15, 100x12, 100x12, 100x12, 100x12, 100x12

    Rear delt raises on incline bench- 20'sx12, 20x12, 20x12, 20x12, 20x12, 20x12, 20x12

    Shoulder shrugs- 30'sx12, 40'sx12, 50'sx12, 50'sx12, 50'sx12, 40'sx12, 30'sx12

    Standing Alternating DB Curls- 30'sx6, 40'sx6, 50'sx5, 50'sx5, 50'sx5, 40'sx5, 30'sx8

    Forearm curls- 45x10, 45x10, 45x10, 45x10, 45x10

    Wrist curls- 45x20, 45x20, 45x20, 45x20, 45x20, 45x20, 45x20

    Reverse wrist curls- 45x20, 45x20, 45x20, 45x20, 45x20, 45x20, 45x20

    Hammer strength high rows- (start on 4th round)- 140x8, 140x5, 90x12, 90x15

    Repeated 7 times


    Treadmill- 15min jogging

    Got home and shoveled my driveway, about 15min, went as fast as I could.



    Today's meals

    Fasted most of the day, honestly just to busy to get a meal in.

    Meal 1- Cheese burger, smoothie(greens drink + Kale + Spinich, 1.5 scoops of Whey Protein, dash of pineapple juice), + 500ml apple juice, pack of raw ramen noodles.

    Pre-workout- (mixed with 250ml of Pineapple juice)

    Meal 2(Post-Workout)- 4xBacon Double Cheese Burgers, Large Fries, Large Pop, 250ml of Pineapple juice

    Meal 3- 1L of Chocolate Milk



    Thoughts
    My diet has been on and off, been doing some low carb days, workout day's I try to get a very large post-workout meal, bad food or not I'm looked pumped as hell in the gym right now lol. I seem to put on some great size dirty bulking on odd days. I will be focusing more on size/strength over the next couple weeks, than I'm looking to focus on cutting and training is going to be more concentrated on boxing.
    CORE NUTRITIONALS Representative

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  39. JudgementDay's Avatar
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    Weight- 228lb


    Pre-Workout
    Ritual- 1.5 scoops


    Workout- knee was sore so didn't do squats, stuck with a high level on the bike tho, burned those quads up

    Rope Pushdowns
    Set 1- 100x12
    Set 2- 120x12
    Set 3- 140x12
    Set 4- 150x12
    Set 5- 170x10
    Set 6- 170x8
    Set 7- 180x8

    Side Shoulder raises
    Set 1- 10x20
    Set 2- 15x20
    Set 3- 20x15
    Set 4- 20x15
    Set 5- 20x15
    Set 6- 20x20
    SUPERSET
    Standing DB Curls
    Set 1- 30'sx10
    Set 2- 40'sx8
    Set 3- 40'sx8
    Set 4- 50'sx8
    Set 5- 50'sx6
    Set 6- 40'sx6

    Seated DB circuit set
    25lb DB's- Shoulder pressX10, Wide DB curlsX10, Shoulder pressX10, Overhead DB extensionsX10, Shoulder Pressx10, Wide DB Curlsx10
    Repeated for 3 sets

    Skipping- 1min skip, 1 min rest, repeated 10 times

    Leg ups- 50 reps
    Right Side V-ups- 50 reps
    Left Side V-ups- 50 reps
    Right side V-ups- 25 reps
    Left side V-ups- 25 reps
    V-ups- 40 reps
    Plank- 1min

    Bike- 25min

    Shadow boxing- 4x3min rounds(with resistance band)



    Today's meals

    Meal 1- Cheese burger, glass of apple juice

    Meal 2- 250ml of Greens juice, kale, spinach, 1 pack of wholegrain oatmeal, 1.5 scoop prowhey, 1 scoop of Flex4Joints

    Meal 3- (post workout)- 1 Extra lean hamburger, half bowl of spaghetti(with lots of extra lean burger), 500ml of apple juice

    Meal 4- 2 scoops of prowhey, 1 pack of oatmeal.



    Thoughts
    Was only planning a bit of triceps because they were not too sore, but added in some light shoulders, biceps were sore but why not lol.


    Tomorrow I'm going into the mma gym to help a friend out for his first pro mma fight, needs a sparring partner to do some boxing with and probably help him out with some hand pad drills, should be fun.
    CORE NUTRITIONALS Representative

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  40. wasme's Avatar
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    Big numbers on the rope pushdowns .. nice!
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