BigReds Journey to Sowledom!

She has a good coach! Nice work to the both of you!
 
Phase 2 Week 1 Day 2 TUESDAY
30 second rest between exercises
Daughters weights in parentheses
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1a) Turkish Getup– 35# (15#) x 1 x 4
1b) Pronated Inverted Suspension Row – BW x 8 x 4
1c) Barbell Hip Thrust– 70#(BW#) x 8 x 4
1d) One Arm Farmers Walk- 100# (45#) DB’s x 20s x 4
1e) Standing DB Curl– 45# (15#) x 10 x 4
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I was drenched once again after this workout. EP1C Unleashed is helping me kill it every session.
Still taking Ostar1ne 25mg, EP1C TD 1 pump and EP1C Unleashed two caps pre workout.
Definitely got that Osta pump feeling all day long.
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Diet wise I am figuring out where I need my calories at so I can start shedding some fat. Tracking macros to find where I need to be so I can lose some fat off my waist. Need to tighten back up before pool time is here.
 
Well Wednesday was an off day for pitching practice for my daughter and I was catching for her and another girl. Unfortunately the other girl threw a fast ball and it broke down right into my big toe and now it hurts like hell. Going to lose the nail on that toe..lol

So that means yesterday turned into another off day but going to push through today, might have to adjust a couple exercises but going to get it in.
 
Excellent details and killer workouts thus far man and I seriously mean it! Get well soon man lol that toes gna be ugly lls
 
Feel better, Red!!!!
 
BigRed1974 said:
WEEK 3 DAY 3 THURSDAY
1a) Box Jump BWx3x5
1b) Pull up BWx6x5
1c) Skater Squat BWx6x5
1d) Dips BW+40x6x5
1e) Russian Barbell Twist 50X20sx5
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Increased 40 pounds on dips and 15 pounds on Russian Barbell Twist
.

WEEK 3 DAY 4 SATURDAY
1a) One Arm OH press 65x5x5
1b) One Arm DB row 90x8x5
1c) GHR BWx8x5
1d) Face Pull 55x10x5
1e) One Knee Hi to Lo chop 35x8x5
.
Increased 5 pounds on OH press
Increased 10 pounds on rows
Increased 5 pounds on Face Pull
Increased 10 pounds on Hi to Lo chop
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Had a 3 day weekend. Took Friday off to take care of spring cleaning in my shed and yard so actually worked harder than I do at work..lol
Starting to get the hang of these workouts so time to start pushing more weight and it felt great.

Trying to get the diet in check. Working on figuring how many calories I need and trying to stay more balanced and not go the low carb route. Looking to shed 3 inches from my waist. I know if I do this the rest will tighten up nicely.

EP1C Unleashed is the bomb!! My conditioning is so much better and these workouts are not nearly as hard even with the added sets and weight.
Still doing One pump in the morning and then 2 caps pre workout.
Click to expand...

Awesome stuff going on in here;)
 
PHASE 2 WEEK 2 DAY 3 FRIDAY
30 SECOND REST BETWEEN EXERCISES

PULL UP- BWX6X2 BWX5X2
SPLIT SQUAT- 40X6X4
SUSPENSION PUSHUP- BWX6X4
FACE PULL- 60X10X4
RUSSIAN BARBELL TWIST- 55X8X4

PHASE 2 WEEK 2 DAY 3 SATURDAY
30 SECOND REST BETWEEN EXERCISES
.
FRONT LEVER HOLD- BWX10 SEC.X4
PIKE PUSHUP- BWX6X4
FARMER WALK RACKED-100/60X20 SEC.X4
NETURAL SUSPENSION ROW- BWX8X4
KETTLE BELL SWIN- 40X10X4
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The Farmer walk racked is with one weight up by your shoulder and the other one hanging down. So I had the 60 pound racked by shoulder and the 100 pound hanging.
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EP1C Unleashed is still kicking A$$!! My conditioning has been unbelievable. Starting to see a little fat loss and my upper body getting some shape back, especially in my chest and stomach area.
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Diet was a little messed up yesterday. My mother inlaw passed away this weekend and we had the funeral yesterday, so after a long stressful day not the healthiest choices were made..
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For some good news found out my daughter made the All-Parish team for softball. Every where else it would be called All-County.
 
Sorry to hear about the Mother-in-Law. Hope your wife and family are doing ok.

Aside from that sounds like things are going fantastic.
 
x2. Sorry to hear brother.

Congrats to your daughter tho.
 
So sorry to hear about your mother in law! :(

Congratulations to your daughter though! That's great! I'm loving your workouts too!! Always pushing!!
 
I'm sorry, Red! We're here for you!

Congrats to your daughter! ?
 
PHASE 2 WEEK 2 WORKOUT 1 WEDNESDAY
30 second rest between exercises
Numbers in parentheses are my daughters

Incline press w/Fat Gripz- 235x6x5
Hurdle Jump- BWX3X5
Trap Bar Deads- 295x5x5
High pull- 160x6x5
Swiss Ball Stir Pot- BWx20secx5
.
Finally was able to get a workout in after a busy week. My daughter is a little under the weather so she didn't work out with me.
I increased 10 pounds on my Incline for the workout and it was perfect.
Getting over a little head cold myself so this workout took a lot out of me but with the help of EP1C Unleashed I was able to push through and get it done.
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Decided to try out the 5/2 diet I found on T-Nation. For 5 days you eat regular like you always do and then for 2 days you drop your calories to 800, two 400 calorie meals spread out over 12 hours.. Just another way to get yourself into a calorie deficit. Right now for me I am aim for 2600 calorie average for the week so gives me more leeway on my 5 days of eating regular. The first week went good so far.
 
Ahhhhh, you'll be starving!
 
Phase 2 Week 2 Day 2 FRIDAY
30 second rest between exercises
.

1a) Turkish Getup– 35# x 1 x 5
1b) Pronated Inverted Suspension Row – BW x 8 x 5
1c) Barbell Hip Thrust– 70# x 8 x 5
1d) One Arm Farmers Walk- 100# DB’s x 20s x 5
1e) Standing DB Curl– 40# x 10 x 5
.
PHASE 2 WEEK 2 DAY 3 SATURDAY
30 SECOND REST BETWEEN EXERCISES

PULL UP- BWX6X2 BWX5X3
SPLIT SQUAT- 40X6X5
SUSPENSION PUSHUP- BWX6X5
FACE PULL- 60X10X5
JUMP SQUAT- BWX3X5
.
Had to work around everything from last week. Was able to get 3 good workouts in.
Starting to see a little leaning out taking place so diet is going good.
Schedule is about to get a little busier with coaching summer softball but going to make it work.
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EP1C Unleashed and Ostar1ne is a great combo especially with this circuit type training.
Starting today my workouts will be changing up a bit. I have a new 90 day training plan I will be working on. Some of the same stuff like I have been doing but with a little less circuit type training.
 
800 calories a day? I couldn't do it...
 
PHASE 1 WEEK 1 DAY 1 MONDAY
.
INCLINE PRESS W/ FAT GRIPZ 3X7-9 (45 SECOND REST)
235X7X3
ALTERNATING SETS[
PULLUP 3X7-9 (45 SECOND REST)
BWX7X3
.
STANDING DB PRESS W/FAT GRIPZ 3X7-9 (45 SECOND REST)
60X7X3
[ALTERNATING SETS]
1 ARM DB ROW 3X7-9 (45 SECOND REST)
105X7X3
.
ROPE PRESS DOWN 3X10-12 (30 SECOND REST)
35X10X3
.
TURKISH GETUP 3X3 (45 SECOND REST)
20X3X3
.
Alternating sets are like super sets but with a rest between each exercise.
This new routine is 4 days a week, with 2 strength days; Upper and Lower, one higher rep full body day and one day to build more explosiveness.
 
Nice work Red. I need to add fat gripz to my tool box soon...
 
Loving the workouts! The diet sounds interesting...glad it's working for you!
 
BigRed1974 said:
Two different things. Fat Gripz fit over the bar to make it thicker and work your grip as well.

Invalid Link Removed
Click to expand...

I can't use those! My hands are small and gripping is already difficult. That's why I stick to chalk. :(
 
PHASE 1 WEEK 1 DAY 2 TUESDAY

BARBELL GLUTE BRIDGE 3X8-10 (60 SECOND REST)
110X10X3
.
TRAP BAR DEADLIFT 2X7-9 (90 SECOND REST)
315X7X2
.
1 ARM FARMERS WALK 3X30 SECONDS (30 SECOND REST)
105X30X3
[ALTERNATING SETS
REAR FOOT ELEVATED SPLIT SQUATS 2X7-9 (30 SECOND REST)
BWX9X2
.
HAMMER CURLS W/FAT GRIPZ 3X10-12 (30 SECOND REST)
45X10X3
[ALTERNATING SETS]
DECLINE SITUPS 3X8-10 (30 SECOND REST)
BWX10X3
.
STANDING CALF RAISE 3XAMAP (30 SECOND REST)
BWX30
BWX20
BWX15
.
Another good workout. Going to push up the weight on a couple of exercises next week.
 
PHASE 1 WEEK 1 DAY 3 THURSDAY
.
DONE AS A CIRCUIT WITH 45 SECOND REST BETWEEN EACH EXERCISE
HAMMER FACE PULL 3X18-20 (45 SECOND REST)
45X20X3
INCLINE PUSHUP FEET IN STRAPS 2X18-20 (45 SECOND REST)
BWX20 BWX18
GOBLET BOX SQUAT 1X20 (45 SECOND REST)
60X20X1
.
DONE AS A CIRCUIT WITH 30 SECOND REST BETWEEN EACH EXERCISE
STANDING LATERAL RAISE 3X20-25 (30 SECOND REST)
10X25X2 10X20X1
WIDE GRIP PULLDOWN 2X15-18 (30 SECOND REST)
70X18
GOOD MORNING 1X20-30 (30 SECOND REST)
45X30X1
.
SIDE PLANK 2X30-40 SECONDS (30 SECOND REST)
BWX30X2
.
This was a higher volume rep day. Felt good, got a nice pump.
Diet seems to be working good, staring to notice a some leaning out the last couple of days.
.
Still going strong with EP1C UnLeashed TD in the morning and EP1C Unleashed pills 2 of them pre-workout.
I will be using Ostar1ne for another week then will be bridging into a cycle starting with The 1. Plan on using The 1 and DermFury for a good leaning out summer cycle.
 
Hmm, so the option to color the text is gone, and it's not just me? lol
 
PHASE 1 WEEK 1 SATURDAY
.
LAND MINE PRESS (30 SECOND REST)
70X8X3
.
CIRCUIT 30 SECONDS BETWEEN EXERCISES
HIGH PULL
155X8X3
JUMP SQUAT
BWX8X3
KB SWING
30X15X3
.
COMPOUND SET 30 SECONDS BETWEEN EXERCISES
FRONT LEVER ISO HOLD
BWX10 SECONDSX4
PLANCHE HOLD
BWX10 SECONDSX4
 
PHASE 1 WEEK 2 DAY 1 MONDAY
.
INCLINE PRESS W/ FAT GRIPZ 4X7-9 (45 SECOND REST)
235X8X
235X7
235X5
225X4
ALTERNATING SETS
PULLUP 3X7-9 (45 SECOND REST)
BWX8
BWX7
BWX6
BWX5
.
STANDING DB PRESS W/FAT GRIPZ 3X7-9 (45 SECOND REST)
60X8X3
[ALTERNATING SETS]
1 ARM DB ROW 3X7-9 (45 SECOND REST)
105X8X3
.
ROPE PRESS DOWN 3X10-12 (30 SECOND REST)
35X11X2
35X10X1
.
TURKISH GETUP 3X3 (45 SECOND REST)
30X3X3
.
5/2 diet is treating me very good. I am leaning out very nicely, dropping about a pound per week so far and fits my lifestyle very well.
EP1C Unleashed will be staying in my supplement regiment for sure. Endurance is so much better when taking it.
A little late updating my workouts cause I took a 4 day weekend and have to say it was very nice.
 
Glad you enjoyed the long weekend! Nice little break! You've been steady killing it!!
 
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