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caz and tygas ongoing log.. and w/e we decide to use.

Well I know he said he let go last week becuz of personal reasons. Didn't know it impacted him that much. Get better Walczak and my wishes go out to your family
 
Yesterday's food!!! Diet was very lite on the road in the afternoon for work and had no snacks.. Damn I ate like a bird u would think I'd weigh 120 lbs..



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PalmFist said:
Well I know he said he let go last week becuz of personal reasons. Didn't know it impacted him that much. Get better Walczak and my wishes go out to your family
Click to expand...

I had no idea!! I hope all is well didn't know he was going through a rough patch..
 
PalmFist said:
Holy Shyt swanks. I thought you were leaning out. Weren't you at 200 recently?
Click to expand...

yeah. I like donuts. And ice cream. And peanut butter.

at the same time.

and pizza.

I eat my feelings.. lol
 
PalmFist said:
Well I know he said he let go last week becuz of personal reasons. Didn't know it impacted him that much. Get better Walczak and my wishes go out to your family
Click to expand...

thanks buddy. I'm doing better, I'll be down to 215 by next week I'm sure, just dropping this water off from all the carbs. my dad should hopefully be out of the hospital by the end of the week, but he's doing quite a bit better.

there's not much of an excuse for me going off the rails like I did, I'm kinda pissed at myself really
 
tyga tyga said:
Yeah i do. Get posty lol
Click to expand...

Pop tarts. Protein bars. Coffee cake. Cheeseburger with Swiss and blue cheese with fries.

cswalczakny said:
thanks buddy. I'm doing better, I'll be down to 215 by next week I'm sure, just dropping this water off from all the carbs. my dad should hopefully be out of the hospital by the end of the week, but he's doing quite a bit better.

there's not much of an excuse for me going off the rails like I did, I'm kinda pissed at myself really
Click to expand...

You gotta eat like sh*t on occasion. Unless your 10weeks out. It helps speed things up. And helps with sanity. Hopefully everything gets better man.
 
Back/Traps

I banged out a lite low volume workout last night!! Yeah Right!! LOL Slayed my back last night pump was crazy by the end of it. Felt really strong during my rows and I think I nailed a PR not sure? Seem like lately everyone at the gym feels like they need to talk to me about my workouts. I have 3 other guys doing the same routine and all of them say how hard it is. This FST-7 routine takes some time to get use to but I'm loving what it's doing for me. It's on tonight leg session!!!


Inverted Rows / reverse grip
bwx12
bwx12
bwx12
bwx12

DB rows
90x12
95x12
100x12
110x12

Close grib seated cable rows
165x12
185x12
195x12
210x10

Wide Grip pull downs - behind head
110x12
125x12
135x12
145x10

Reverse Grip Pulldowns - Hammer Strength
140x12
160x12
180x12
180x12

Meadow Rows
70 + bar x12
80 + bar x12
80 + bar x12
90 + bar x10

Reverse Grip Yates Rows
185x12
205x12
205x12
225x10

Straight Arm Push Down- rope
60x12
60x12
60x12
60x12
70x10
70x10
70x10

DB Shrugs
90x12
95x12
95x12
95x12

BB Shrugs
185x12
205x12
205x12
225x12
 
cswalczakny said:
thanks buddy. I'm doing better, I'll be down to 215 by next week I'm sure, just dropping this water off from all the carbs. my dad should hopefully be out of the hospital by the end of the week, but he's doing quite a bit better.

there's not much of an excuse for me going off the rails like I did, I'm kinda pissed at myself really
Click to expand...

No need to feel bad about getting down on life sometimes. I know I would be stressed out in thy situation. Family matters more than anything else in this world
 
bcazo said:
Back/Traps

I banged out a lite low volume workout last night!! Yeah Right!! LOL Slayed my back last night pump was crazy by the end of it. Felt really strong during my rows and I think I nailed a PR not sure? Seem like lately everyone at the gym feels like they need to talk to me about my workouts. I have 3 other guys doing the same routine and all of them say how hard it is. This FST-7 routine takes some time to get use to but I'm loving what it's doing for me. It's on tonight leg session!!!

Inverted Rows / reverse grip
bwx12
bwx12
bwx12
bwx12

DB rows
90x12
95x12
100x12
110x12

Close grib seated cable rows
165x12
185x12
195x12
210x10

Wide Grip pull downs - behind head
110x12
125x12
135x12
145x10

Reverse Grip Pulldowns - Hammer Strength
140x12
160x12
180x12
180x12

Meadow Rows
70 + bar x12
80 + bar x12
80 + bar x12
90 + bar x10

Reverse Grip Yates Rows
185x12
205x12
205x12
225x10

Straight Arm Push Down- rope
60x12
60x12
60x12
60x12
70x10
70x10
70x10

DB Shrugs
90x12
95x12
95x12
95x12

BB Shrugs
185x12
205x12
205x12
225x12
Click to expand...

Dude you're nuts on those db rows!! I love inverted rows too I need to get back on those
 
cswalczakny said:
Dude you're nuts on those db rows!! I love inverted rows too I need to get back on those
Click to expand...

I find the inverted rows are a nice way to get warmed up to pull some weight. Now if I could get my legs caught up to my upper body ill be good to go!!
 
cswalczakny said:
thanks buddy. I'm doing better, I'll be down to 215 by next week I'm sure, just dropping this water off from all the carbs. my dad should hopefully be out of the hospital by the end of the week, but he's doing quite a bit better.

there's not much of an excuse for me going off the rails like I did, I'm kinda pissed at myself really
Click to expand...

Can't undo it; no use adding more stress & cortisol over a few lbs - life has enough for you to deal with without beating yourself up big dawg. Hope everything gets better for you and the fam good sir.
 
Hyde said:
Can't undo it; no use adding more stress & cortisol over a few lbs - life has enough for you to deal with without beating yourself up big dawg. Hope everything gets better for you and the fam good sir.
Click to expand...

Thanks man I appreciate it.

Sorry for the thread jack guys!
 
All this junk food talk is killing me!! Here is the plain food I've been eating!! 93% chopped meat and brown rice.. Come on you guys are jealous now!! Lol



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bcazo said:
All this junk food talk is killing me!! Here is the plain food I've been eating!! 93% chopped meat and brown rice.. Come on you guys are jealous now!! Lol

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80053"/>
Click to expand...

How about this:

8oz 95% lean ground beef and 8oz chopped chicken breast with vidalia onion, crimini mushrooms and a sweet potato curry sauce



Invalid Link Removed

Boom
 
bcazo said:
All this junk food talk is killing me!! Here is the plain food I've been eating!! 93% chopped meat and brown rice.. Come on you guys are jealous now!! Lol

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80053"/>
Click to expand...
Jelly
cswalczakny said:
How about this:

8oz 95% lean ground beef and 8oz chopped chicken breast with vidalia onion, crimini mushrooms and a sweet potato curry sauce

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80055"/>

Boom
Click to expand...

What are you a freakin chef?!
 
cswalczakny said:
Lol. Its super healthy. About 800 cals total but a boat load of food!
Click to expand...

Wow I would never have the time to cook like that! Swanky wait until #2 comes its a whole different story.. BTW how is the wifey feeling you guys are due in like 3 months right??
 
bcazo said:
Wow I would never have the time to cook like that! Swanky wait until #2 comes its a whole different story.. BTW how is the wifey feeling you guys are due in like 3 months right??
Click to expand...

Lol took 20 minutes!

She's doing good now! Cranky as all hell but good otherwise. Lol :)

Yeah were due in exactly 3 months actually! August 1st is the due date. You have a hell of a memory!

Thanks for asking!
 
cswalczakny said:
Lol took 20 minutes!

She's doing good now! Cranky as all hell but good otherwise. Lol :)

Yeah were due in exactly 3 months actually! August 1st is the due date. You have a hell of a memory!

Thanks for asking!
Click to expand...

Yay a lil swanky! Lol

Could you pm me the recipe and directions for that goodness above?
 
Leg day schmeg day. Drank my enhanced instead of the sample of force factor... saving that guy for chest and bi day :D such a bro.

Rolled the quads/glutes out

Leg ext 50x15 60x18x4
Hack squat - sledx10 25x10 35x10 45x10 55x10
Leg press- 100x20x3
Db ham- 20x10 25x10 30x10
Seated leg curl- 90x15 135x15x3

Hit calves as well. Put the bar on my back to try and squat but im still scared lol my quad was shakey and all i could think about was that pop and pain... one my week of this rehab work, then ill try and jump back in.
 
Maybe even try some highbox squat stuff, above parallel, so the range of motion isn't so steep? Hope it all comes together for you Tyga; nobody likes dealing with injuries :(
 
bcazo said:
All this junk food talk is killing me!! Here is the plain food I've been eating!! 93% chopped meat and brown rice.. Come on you guys are jealous now!! Lol



Invalid Link Removed
Click to expand...

This actually tastes really good, plain - I ate this a lot towards the beginning of my cycle. Easy to cook, cheap, always tastes good & fits the macro bill. If I'm feeling wild I would add some ranch or hotsauce or somethin! Oooooohhh....
 
Hyde said:
Maybe even try some highbox squat stuff, above parallel, so the range of motion isn't so steep? Hope it all comes together for you Tyga; nobody likes dealing with injuries :(
Click to expand...

Yea, completely forgot about box squats...
 
Side note

Skin is getting hard to pin, shizz is hard to push through. Feels thicker?
 
tyga tyga said:
Side note

Skin is getting hard to pin, shizz is hard to push through. Feels thicker?
Click to expand...

Just rotate all around that belly bro. I hit a vein on my left side once and ended up staying away from it for a while then got over it. Think of it this way, diabetics do this shyt for life so a few months is fine even if it hurts for a while
 
tyga tyga said:
Yay a lil swanky! Lol

Could you pm me the recipe and directions for that goodness above?
Click to expand...

Lol, it'll be swanky Jr #2. I have a 3 year old too :)

I'll post the recipe here for you:

8oz 95/5 ground beef cooked, drained and rinsed.
8oz chicken breast cooked, cooled and chopped
1 med vidalia onion chopped in 1" square pieces
1pkg sliced crimini (baby Bella) mushrooms
1 - 8oz sweet potato microwaved, cooled, peeled and mashed
1 big handful of spinach

I use a big sauce pot for this.

Spray pot with non stick spray. On med-hi heat partially carmelize onion. Add in about 3/4 cup hot water and the mashed sweet potato. Stir with a spatula and allow to simmer into a sauce. Add about 1.5 tsp chili powder, 1 rounded tbsp curry powder, 1/2 tsp black pepper, 2tsp red pepper flakes and salt to taste.

Add meat and simmer until most liquid is absorbed.

Add mushrooms, stir in and cover pot. Simmer on low about 5-6 minutes.

Add spinach, stir in and leave pot uncovered. Summer an additional 5-6 minutes or until spinach and mushrooms are tender and cooked thoroughly. Stir frequently to avoid scorching the sauce.

Done!
 
Legs

I'm going to call this leg tourture day!! My legs need a good $ss kicking so they got it last night. My squat form is getting there and I will slowly start increase weight soon.. My hips seem to be my weak spot and they really effect my squat #'s. Besides the squats all the other lifts felt great and I had to crawl out to my truck to get home.. If I can get to the gym tonight it will be a night of random exercises to work on some of my weaker body parts..


Box Squats
185x12
185x12
205x12
205x12

Reverse Hack Squats
355x12
405x12
425x12
455x10

Leg Press
405x12
405x12
405x12
405x12
405x10
405x10
405x10

Lying leg curls
90x12
90x12
90x12
90x10

Seated leg curls
165x12
165x12
185x12
185x10

Leg extensions
145x12
145x12
145x12
145x12
145x12
145x12
145x12

Standing calf raises
185x12
185x12
205x12
205x12

Leg press calf raises
225x12
225x12
225x12
245x12
245x10

Also finished with some random ab work
 
bcazo said:
Legs

I'm going to call this leg tourture day!! My legs need a good $ss kicking so they got it last night. My squat form is getting there and I will slowly start increase weight soon.. My hips seem to be my weak spot and they really effect my squat #'s. Besides the squats all the other lifts felt great and I had to crawl out to my truck to get home.. If I can get to the gym tonight it will be a night of random exercises to work on some of my weaker body parts..


Box Squats
185x12
185x12
205x12
205x12

Reverse Hack Squats
355x12
405x12
425x12
455x10

Leg Press
405x12
405x12
405x12
405x12
405x10
405x10
405x10

Lying leg curls
90x12
90x12
90x12
90x10

Seated leg curls
165x12
165x12
185x12
185x10

Leg extensions
145x12
145x12
145x12
145x12
145x12
145x12
145x12

Standing calf raises
185x12
185x12
205x12
205x12

Leg press calf raises
225x12
225x12
225x12
245x12
245x10

Also finished with some random ab work
Click to expand...

wow, wheels must be crying now
 
Leg torture for sure! Look at dat volume.......look at dose sets....dem gains right there! Dem gains! Lol sorry I haven't been here much brother. Still killing it I see. I'm back in though!
 
Bcaz wtf is a reverse hack squat? I've got a picture if you turned around humping the board on the hack machine in my head right now. I'm quite literally loling.
 
superbeast668 said:
Bcaz wtf is a reverse hack squat? I've got a picture if you turned around humping the board on the hack machine in my head right now. I'm quite literally loling.
Click to expand...

something like that.. LOL For some reason I feel very strong doing these, must be all those years of playing football..

Invalid Link Removed
 
Montego1 said:
Leg torture for sure! Look at dat volume.......look at dose sets....dem gains right there! Dem gains! Lol sorry I haven't been here much brother. Still killing it I see. I'm back in though!
Click to expand...

Yeah buddy!! just think all this tourture was inspired by your workouts!! Thanks for the pain..
 
Holy cow lol serious leg work caz, my legs would jello. Very nice session senior
 
peter01 said:
Notice how he said "at one point". Caz is such a badass that he punched himself in the gut and said "we ain't done yet bitch!!"
Click to expand...

Yeah man!!! That set of seven leg presses after the box squats and hacks is what got me.. I said can't stop now your only half way there !!
 
Today was my bro day.. chest and biceps. Drank that sample of force factor and let the pumps roll lol the flavor was kiwi strawberry, tasted ok. On to the work out..

Scap and T spine mobility work
Db incline- 40x10 55x10 65x8 85x8
Bench- 135x10 185x8 205x6 210x4
Incline hex-30x10 50x10x2
Decline bench- 135x10 155x8 175x8
Db reverse preacher? (Flat side of pad) 20x10 20x10 25x10 25x8
Db curl- 20x10x3
Incline db curl-15x8x3

Probably wont bench again lol i like pressing dumb bells, i get a better contraction too.

My appetite is wanting this to turn into a slow bulk, i say my appetite but its really the peptides lol

Be easy
God bless
 
bcazo said:
Legs

I'm going to call this leg tourture day!! My legs need a good $ss kicking so they got it last night. My squat form is getting there and I will slowly start increase weight soon.. My hips seem to be my weak spot and they really effect my squat #'s. Besides the squats all the other lifts felt great and I had to crawl out to my truck to get home.. If I can get to the gym tonight it will be a night of random exercises to work on some of my weaker body parts..

Box Squats
185x12
185x12
205x12
205x12

Reverse Hack Squats
355x12
405x12
425x12
455x10

Leg Press
405x12
405x12
405x12
405x12
405x10
405x10
405x10

Lying leg curls
90x12
90x12
90x12
90x10

Seated leg curls
165x12
165x12
185x12
185x10

Leg extensions
145x12
145x12
145x12
145x12
145x12
145x12
145x12

Standing calf raises
185x12
185x12
205x12
205x12

Leg press calf raises
225x12
225x12
225x12
245x12
245x10

Also finished with some random ab work
Click to expand...

Are those bb reverse hack squat?
 
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