804's Unsponsored pre-wed cut

Good looking pancakes. I like putting Reds Flaxseed Meal or whole Flaxseed in a lot of things too.
 
RegisterJr said:
Good looking pancakes. I like putting Reds Flaxseed Meal or whole Flaxseed in a lot of things too.
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Yeah it adds great healthy fats with a low impact on flavor



Yesterday's cheat:

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Dinner: cool restaurant in rva called kitchen 64- this was their spin on a Cuban: the Mantolito- a footlong sandwich with pulled pork, chorizo, pickles, and spicy mustard with a side of fries PHENOMENAL

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Dessert: new BnJ flavor for me: peanut butter world.. I would give it a B. And yes that is a whole cookie cake behind it ;)

I cheat well
 
Today I had a lot less pain in the sciatic nerve and after jogging a little at the gym it was almost unnoticeable.. Which is great considering the pain in the last 4 days.. Lots of foam rolling and figure 4's. Today I only weighed in at 216 after the enormous amount of food that put me in a coma. Anyways back to work:

Back/ biceps

SUPERSET: split grip cable rows (see pic below for attachment) // inclined db curls
160x10 // 40x8ea
180x8 // 40x7ea
180x8 // 40x7ea

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I really like this attachment because it really let's you pull apart at max contraction and get you hands even with your sides

SUPERSET: laying db pullovers // close grip cable preacher curls (elbows only 4" apart)
100x10 // 65x12
100x10 // 72.5x8
100x10 // 80x6

SUPERSET: meadows rows (using land mine+ hand straps) // cable wide grip curls- slightly leaned forward- elbows pointed at ground (see photo for attachment)
85x10ea // 65x12
95x8ea // 65x9
95x8ea // 65x10

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I really like this attachment for curls because it creates sort of an unnatural grip and seems to give me an unusual bicep pump than what I'm used to- feels like it activates the outer head

SUPERSET: ISO cable lat pull downs // seated cable high curl dropset
160x10 // 35x10 drop 20x18
160x10 // 35x9 drop 20x8
160x10 // 35x10 drop 20x13 (due to a long break between set..)

SUPERSET: HS ISO lateral pulldown with OH grip +bands // barbell curls
90x10 // 45x25
90x10 // 45x22
90x10 // 45x20 failure

HIIT- random exercises (abs/ obliques)immediately followed by 2 sprinted laps around track.. Followed this up with 5 min in the sauna- then another 20 min with basketball

IM POOPED
 
Nice supersets man. I like your change up in attachments.
 
RegisterJr said:
Nice supersets man. I like your change up in attachments.
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Thanks brotha. The way I see it is if you keep doing everything the same way- you'll progress the same way and slowly... keep changing it up to see different results!
 
804 said:
Thanks brotha. The way I see it is if you keep doing everything the same way- you'll progress the same way and slowly... keep changing it up to see different results!
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Agree 100%. Odd that most don't get that...
 
I have that same attachment in my garage.. have used it for deep tricep pushdows at times as well as pull overs
 
Meal prep for this week: keto meatloaf

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1.5 lbs 73/27 ground beef
1 lb spicy country sausage
1/2 pack uncured bacon (diced)
1/4 cup buttermilk ranch
1/4 cup flaxseed meal
2 freshly minced jalapeños
2 tbsp franks red hot
1 tbsp minced garlic

GAINZ
 
Saw my chiropractor yesterday and went over some tests and did some xrays/ scans.. seems like I may have strained my piriformis but I won’t know for sure until my next visit when all of the results are back. Nonetheless, the symptoms have gotten gradually less painful since last week. Today is leg day and I will probably stay away from deadlifts and the rest of my lifts will probably be very slow tempo with a huge emphasis on stretching. Also, I weighed in this morning at 213. Which is my lowest so far (down 18 lbs) One thing I noted in tracking my macros is that my fat levels were a little low- so I will be adding a little here and there. looking forward to more progress

Shoulders:

Seated overhead db press:
70x15
80x12
90x8
95x6

SUPERSET: strict cable upright rows // strict side db raises
42.5x15 // 15x12
42.5x15 // 15x12
42.5x15 // 15x12

SUPERSET: side lateral raise machine // reverse facing overhead press machine
125x10 // 95x12
125x10 // 95x10
125x10 // 95x10

SUPERSET: DB shrug dropsets // band pull aparts (black band)
100x8 drop 90x8 drop 80x8 drop 70x8 // 20 pull aparts
100x8 drop 90x8 drop 80x8 drop 70x8 // 20 pull aparts
100x8 drop 90x8 drop 80x8 drop 70x8 // 20 pull aparts

HIIT: sprinted laps around track // cable face pulls (break was walking to/from track)
2 laps (1/8 mi) // 35x20
2 laps // 35x20
2 laps // 35x20
2 laps // 35x20
2 laps // 35x20
2 laps // 35x20

Behind head barbell press burnouts:
65x21
65x18
 
wasme said:
Send me a slice of that meatloaf on the gaintrain will ya! lol

Liking the shrug drop sets
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Alright, I'm sure with the copious amounts of snow and low temps it will still be fresh when it gets to ya!

My traps hurt :cry:
 
I was just talking to my wife about meatloaf yesterday. It's something I want her to learn... lol
 
RegisterJr said:
I was just talking to my wife about meatloaf yesterday. It's something I want her to learn... lol
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It's probably the easiest thing to make. Lol. You just combine all of the ingredients in a big lump and bake it for 50min-1hr. Just make sure you cover it with aluminum foil so it doesn't splatter all over your oven
 
Legs

Front squats (deep/ wide stance)
135x12
155x10
185x8
205x4

SUPERSET: Reverse V-squat machine (wide stance – deep pause) // lower back extension machine
270x10 // 220x12
320x8 // 220x12
370x6 // 220x12
420x4 // 220x12

SUPERSET: single leg press (wide stance) // hamstring curls
348x8ea // 120x15
348x8ea // 120x15
348x8ea // 120x15

HIIT – lap sprinted - weighted (1/16mi) followed by one leg extensions (machine)
20 lbs // 55x15ea
20lbs // 70x10ea
20lbs // 70x10ea
20lbs // 70x10ea
20lbs // 70x10ea

SUPERSET: db sumo squat/ deadlift // calf raises (leg press)
120x10 // 298x15
120x10 // 298x15
120x10 // 298x15
 
Quite a bit of punishment there this morning.
 
Well, that was last night.. just got around to posting this am... But nonetheless, yes I am feeling the punishment now!
 
Weighted in this morning at 214. I need to really bump up my HIIT intensity and probably the duration as well.. had a great workout last night though.

Chest / Back

SUPERSET: inclined db press (light incline) // cable rows (with the wide vertical grip I used the other day for cable curls)
90x10 // 140x12
90x10 // 160x10
100x8// 180x10
100x8 // 180x10

SUPERSET: cable low flys (palms up – seated) // lat pulldown (wide grip)
35x10 // 160x10
35x10 // 160x10
37.5x8 // 180x8
37.5x7 // 180x8

SUPERSET: HS incline side cross press with bands (after each side- press straight) // hs lateral rows
45x8ea x10norm press // 160x12
45x8ea x10 // 160x12
45x8ea x10 // 160x12
45x8ea x10 //160x12

SUPERSET: single arm db press // db pullovers
100x6ea // 100x10
100x6ea // 100x10
100x6ea // 100x10

SUPERSET: cable crosses // hs lateral pulldowns
22.5x12ea // 70x15
22.5x12ea // 70x15
22.5x12ea // 70x15


HIIT: sprinted laps around the track between different sets of burnouts (push-ups, and db bent over rows) -20 min
 
Had my rare but enjoyable arms day. Bumped up the HIIT a couple notches. Sitting at 212 this morning.

SUPERSET: standing db hammer curls (alternating - with wraps) // weighted dips (with fat gripz)
60x12 // 45x8
70x10 // 45x7
75x8 // 45x6
80x6 // 45x6 (by this set, the High Volume had me looking like a roadmap in the shoulders/ arms)

SUPERSET: seated cable high curls // seated overhead triceps extensions:
42.5x8 // 110x8
42.5x7 // 110x8
42.5x6 // 110x8
42.5x6 // 110x8

SUPERSET: cable preacher curls (ez attachment – super close grip) // cable triceps kickbacks:
65x12 // 30x8ea
72.5x8 // 30x8ea
72.5x6 // 30x8ea

SUPERSET: incline db curls // skull crusher dropsets (highest weight ive done with this yet)
30x12ea // 110x8 drop 100x8 drop 80x12
30x12ea // 110x8 drop 100x8 drop 80x10
30x12ea // 110x7 drop 100x6 drop 80x13

HIIT:

- cycle (30sec:30sec intervals) – 10min
- Weighted sprints around the track (20lbs) with barbell curls between each (just 45lb bar anywhere between 15-25 reps obviously finishing with 15 haha) - 6 sprints / curl sets
 
Truly awesome workouts! You will definitely look amazing on your wedding day!!!! :)
 
wasme said:
Damn, heavy hammers on ya. Like the setup of this one.. especially the drops at the end.
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Thanks, I would definitely tend to call them a cheat curl. I just always get such a good pump from them if I can manage to do a pause hold at the max contraction. Always like to finish up with dropsets and high reps ;)

puccah8808 said:
Truly awesome workouts! You will definitely look amazing on your wedding day!!!! :)
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Thanks Puccah!
 
Nice looking arm day 804.
 
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Little update pic, really glad to see I'm maintaining size in the arms
 
Wooooowwww!!! Just wow! Your arm looks huge!
 
That's an arm? I thought someone was about to give birth.
 
804 said:
Thanks! I really saw some mass over this last bulk in my arms and I really want to maintain it through the cut
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You look awesome and bonus points for the pink shirt!!!! :D
 
Love Saturday mornings- PES snickerdoodle pancakes (3 total net carbs).. So good it felt like a cheat meal

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Representing PES today! Sparked a few conversations about amino IV and select today too! Building the army even greater!

Legs/ light shoulders

Front squats: (atg)
135x15
185x6
205x5 (heavier weight was a bit difficult after my post chiro massage yesterday

SUPERSET: single leg press (foot placement: wide and upper) // db side raises (2 sec pause reps)
388x6 // 12x15
388x6 // 12x15
388x6 // 12x15
388x6 // 12x15

SUPERSET: reverse facing v-squat machine (pause reps- just above bottom out) // black banded pull aparts
180x12 // 20
360x6 // 20
360x6 // 20
360x6 // 20

SUPERSET: single leg extensions (machine) // lateral side raise machine (pause reps)
70x12ea // 80x15
70x12ea // 80x15
70x12ea // 80x15

SUPERSET: SLDLS (speed/ stretch) // db supermans
135x15 // 8x12
135x15 // 8x12
135x15 // 8x12

HIIT - random intervals cycle

Lots of stretching
 
wasme said:
Those look awesome! Share!
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Oh they were banging! Very easy recipe:

1 heaping scoop select
1 tsp baking powder
1/2 cup flaxseed meal
1 large egg
1/4 cup unsweetened almond milk
1/4 cup heavy whipping cream

Mix and flippem*

Smothered with butter and WF syrup is a keto'ers dream
 
Great looking pancakes, shirt, shaker, and session man. I'm rocking the shirt today as well. Thanks for letting the gym know about PES!
 
breezy11 said:
Great looking pancakes, shirt, shaker, and session man. I'm rocking the shirt today as well. Thanks for letting the gym know about PES!
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Thanks brother, and you'd better believe it. I wouldn't do it if I didn't stand by it :)
 
804 said:
You should be able to find it with all of the coffee creamers- it's very fattening but it's 0 carb and it adds amazing flavor
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Had to search the net lol... "Heavy cream" is the US term for "whipping cream" and 40% fat. Canadian 35% fat whipping cream is the closest match." 35-40% ... you werent kidding!
 
wasme said:
Had to search the net lol... "Heavy cream" is the US term for "whipping cream" and 40% fat. Canadian 35% fat whipping cream is the closest match." 35-40% ... you werent kidding!
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Oh yes, heavy and full flavor! So I was gonna post my meal tonight but that restaurant we were going to was so packed we ended up going home and I made chicken Alfredo with broccoli (no pasta obviously) but I did use a whole cup of the heavy cream :)
 
My sushi dinner rocked.. Whole cup of heavy cream.. I guess that is too get the fats in while in keto?
 
wasme said:
My sushi dinner rocked.. Whole cup of heavy cream.. I guess that is too get the fats in while in keto?
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Glad the sushi was bomb brother- and yes, believe it or not, that's what the recipe calls for haha- one enjoyable way to keto!
 
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