Driven by anger

Lets see those big lifts man.
 
Those nights suck.
 
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3 oz 96% lean ground beef
6 oz liquid egg whites
1 grape fruit
1/4 cup ff cc

In 90 mins my first shake
 
Today's session
Warm up
Stretches/lax ball work/scap rotations
Bhb sm shrug/cg ng sa pd
3x10/10@185/80
Horizontal press/standing side laterals
3x10/10@3/3

Work out
Db upright row
1x5@40
1x5@50
3x5@60

Arnold press
1x5@40
1x5@50
2x5@60

Straight bar forward cable raise
3x10@20

Standing oh bb press
2x5@65
2x5@70
1x5@75

Bb shrug
1x5@185
1x5@225
1x5@245
2x5@275

Sghp
3x10@65

Ng db ohp
1x5@40
1x5@50
1x5@60
2x5@70

Ng db front raise
1x5@20
1x5@30
3x5@40

Seated cage press
3x10@70
Carries @ 90ft
Farmers/oh farmer
1@40/20
1@70/30
1@80/40
2@100/50

Oh ez bar carry/goblet carry
3x10@35/35

Cardio-14 Mins
0% incl @ 3 mph w/30 lb ruck

10 minutes @ 15% incl
W/30 lbs ruck
 
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Breakfast
6 oz egg whites
3 oz 96% lean ground beef
1/4 cup green chillies
1 grapefruit
1/4 cup ff cc
 
Warm up
Stretching/lax/scap rotations
Squats/dips/ng pull up
3x10/5/5@95/bw/bw

Standing fg sb curl/oh db ext
5x5@55/50

Rope of/rev sb cable curl
5x5@100/60

Standing hc/incl skull crush
5x5@35/45

Seated incl curl/flat skull crush
5x5@50/45

Zottman curl/sb fat grip pdown
5x5@50/100

Standing ez bar curl/Bo oh rope ext
3x5/5@55/75

X body hc/cg bp
1x5/5@50/135
1x5/5@60/155
1x5@70/175
2x5@80/195

14 mins cardio w/30lb ruck
0% incl @ 3 mph
 
Had one hb egg and two extra hb egg whites mid morning. No lunch cause schedule today. Loaded up with a casein shake instead
 
Psh. Got up at 3. Was pouring. Didn't feel like walking to the gym In the rain. Crashed a few extra minutes and I'll hit the gym this evening
 
Workloads been crazy. Not eating right. Not eating bad in any way but no way I've hit anywhere close to target macros the last 3 days. But imma hit the gym after class today and maybe a big dinner. Even though tomorrow is re feed day I don't think it'll hurt any
 
You've been way under on calls so a double refeed is needed!
 
I've been eating your cals
 
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So....
6.3 oz 96% lean ground beef
4 oz pork tenderloin
4 strips turkey bacon
1/2 cup steamed veggies
1/2 cup long grain rice
1/2 cup ff feta cheese

I'll let u know how much I eat lol
 
Today's session
Warm up:
Stretches/lax ball/scap rotations

Bhb sm shrug/cg ng Sa pd
1x10/10@185/100
1x10/10@205/115
1x10/10@215/125

Xwide lat pd
1x10@80
""@110
""@140

Work out
Meadows row
1x5@bar+25
""50
""75
2x5@bar+100

Sa sb pd
2x10@85
1x10@115

Bb shrug
1x5@185
""225
""275
2x5@325

Dec db po
5x5@40

Sl dreads
3x10@95

Seated vbar row
1x5@80
""110
""140
""170
""200

Rev incl fly
1x5@30
""35
""40
2x5@50

Seated vbar lat pd
1x5@130
""@179
2x5@200

14 mins cardio.
0% incl @ 3mph. 30lb ruck
 
I'm pretty sure running this 5x5 is gonna put some size back on rather quickly. At least it did for me running it before
 
I'd say I killed about two thirds of dinner. Stuffed. I'll kill the rest for breakfast. With some eggs. Tomorrow is leg day. Blah. But hopefully a good one. G8 and bed. I'll catch up on everyone's logs tomorrow. Hopefully
 
Today's session
Warm up:
Stretches/lax/roller/scap rotation
Bb squat
3x10@135

Seated leg press/calf ext
3x10/10@200+sled

Work out:
Floor up leg press/calf ext
1x5/5@sled+90
""180
""320
2x5/5@sled+410

Laying leg curl
1x5@50
""70
3x5@90

Seated leg ext
1x5@50
""70
3x5@90

Standing calf raise
3x10@bw+90

Goblet squats
5x5@50

Seated calf raise. Db on knee
3x10@100

14 mins cardio. 30lb ruck
0% incl @ 3 mph
 
Awesome back workout. That's what I was planning for today, and followed also by leg. Gotta make it happen tomorrow
 
Nice going!! Everything seems to be falling right in place!
 
Use to drink beer all the time in McD's in Germany.
 
Sweet tater fries?
 
Yeah. But I forgot I was even cooking them and they burnt. But oh fat boy here still ate them. The other is 2 cups organic brown rice pasta. 8 oz 99 ff chicken. Some onion. Seasoning. 3 tablespoons almond milk. 2 tablespoons olive oil. And mmmmm....
 
Gym I'll knock out this evening. Wanted to sleep in a little and had a lot to do for school last night. Hit up some roller and lax work when I woke up anyway.
 
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