EVOMUSE STRAFE Triple Dose: TURN THE VOLUME UP!

Day 14

Afternoon Training: Cardio, Legs, Core


Pre Workout: Took ECA Stack, Myosynergy, LBA's

Cardio: 30 mins on elliptical
10 mins no resistance, 20 mins at level 12 (speed 5.5)

Step Back Lunges on Smith
75x12
125x10
175x8
125x10
75x12

Smith Machine Squats (couldn’t get the barbell, gym was packed)
115x10
205x10
295x10
385x10

Seated Hamstring Curls
110x20
150x15

Lying Hamstring Curls: One Leg, Body Kept Elevated off Board to keep more tension on hams
30x15
40x15

Iso Ball Leg Lifts

Set 1: 10 leg lifts, 10 sec hold @ 20deg, 20 flutter kicks, 10 sec hold @ 20deg, 10 Reverse Crunches, 10 sec hold @ 20deg

Set 2: 10 leg lifts, 2 sec hold @ 20deg, 10 leg lifts, 10 sec hold @ 20deg

Set 3: 10 leg lifts, 10 sec hold @ 20deg, 10 Reverse Crunches



Training Break 45 Mins"

Had a shake with Strafe (Cantaloupe), 1/2 scoop Glycofuse(Orange Mango, Modern protein(vanilla), 10 g glutamine, 1 scoop Olympus Vitality(mango)

I was not looking forward to this shake, but knew I needed it, to my surprise it was very good.

Also had a 1/2 liter of espresso infused coconut water (carbs, electrolytes, potassium and caffeine)

PM Training: Back
Seated Cable Row, Narrow grip
100x40
140x20
180x13
200x8
superset
Straight Bar Lat Pullover
42.5x15
50x12
65x10
72.5x9
superset
Wide Grip Pulldowns, Behind The Neck
100x20
120x15
140x15
160x12

Narrow Grip Pull Downs
120x15
160x15
180x10
200x8

Wide Grip Pull-Ups
bodyweight x fail
Reverse Pec Deck
115x20

Bent Over Barbell Rows, Underhand Grip
135x20
225x20
315x10

Barbell Shoulder Shrugs

Set 1: 135x10, 10 sec hanging stretch, 10 fast reps, 10 sec hanging stretch, 5 reps with 5 sec hold at top of each, 5 fast reps, last rep held at top of rep for 10 secs, then 10 sec hanging stretch

Set 2: 275x10, 10 sec hanging stretch, 5 fast reps, 5 reps with 5 sec hold at top of each, 15 sec hanging stretch

Set 3: 405x7 drop 315x7 drop 225x8 drop 135x10

Wide Grip PullUps: 100 total
5 sets of 15
1 set of 8
1 set of 7

Post workout:
Strafe shake, huge bowl of grilled white potatoes and 6 fillets of flounder

Took 1 slintensity,
Dessert: 2 scoops pes select cpbc with 100 grams of oatmeal
 
That is a heck of a work out!!
 
Day 15

Took LBAs, Myosnergy, and ECA
Preworkout had 1/2 liter of espresso coconut water

Intraworkout had 2 scoops intra-md and 1 scoop Vitality

Postworkout:
1 scoop strafe, 1/2 scoop Glycofuse, 1/2 scoop vitality, 1 scoop protein

I decided to focus more on volume than on weight. I still did a heavy set on incline at 295 for two, and pecdec hit 265 and 280, but otherwise kept it
lighter due to increased soreness lately. All in all had a good session.



PM Training: Chest
Incline Bench: Smith
115x40
165x30
205x17
295x2
205x15
135x100 (rest pause set)
115x50

Pec Deck
175x20
265x10 w/ partials to fail
280x5 w/ 3 partials, last rep static hold and negative
Single Arm: 100x20-25(fail) Focus on squeezing pec on each rep.

Dips (Constant TUT, lower to mid ROM)
bodyweight x 40
bodyweight x 65
bodyweight x 50
bodyweight x 50

Skull Crushers
60x20 x 3 sets
superset
Close Grip Bench
60x40 x 3 sets
superset
DB Side Lateral Raises (Mid to Upper ROM, TUT) single arm
25x20
30x16
40x15 drop 30x15 drop 20x15 drop 10x15 drop Raise arms till failure (felt like weights lol)

last set of above superset added a set of Widegrip Bicep Curls 60x30

Tricep Cable Extensions: Underhand Narrow Grip
42.5x50
50x35
65x20

Diamond Pushups
1 set of 20

Cable Side Laterals
10x20
15x20 drop 10x15 drop 5x15
25x8 drop 20x10 drop 15x15 drop 10x20 drop 5x30


I wound up having late night sex which cut into my sleep lol. 2 hours and i was sweating like crazy. So theres another cardio session to add to the books lol.
 
Day 16

Pre-workout: took ECA, used Finaflex Creatine Energy for caffeine ( RegisterJr love this stuff bro), and 150 -epi with 10mg bioperine, 2 grams alcar
Post-workout: 1 scoop strafe

Diet: no carbs. Had 2 lbs of salmon, kale salads, 6 whole eggs cooked in salmon oil, 6 flounder filets , chicken breast and vegetables, coconut oil and lbas in my coffee.

PM Training
Calves and Cardio

30 Mins Steady Jog on elliptical
Level 12, speed 5-6,

Seated Calf Extensions
110x35
150x30x2sets
150x25
110x40

Standing Calf Raises on Smith
115x30
165x25
215x20
265x15

Standing Torso Twists, no weights, keep abs flexed
6 sets of 100, 50 each side
(Did sets while resting in between calf work)

Seated Calf Extensions
110x40
130x35
150x20
110x15 single leg
100xfail

10 Mins: HIIT Cardio on Elliptical
Level 14, 3:1, 45 sec jog at level 5.5, 15 sec sprint
 
No carbs?
 
EMPIREMIND said:
Not yesterday... Like i was telling u the other day i like to cycle my carbs. During this run i have been doing it a little less because i have been pushing really hard, but normally i take a few days a week keto.
Click to expand...

Did we already talk about you testing out KetoInduce?
 
Everything is here, but my back is out -which means no in-house powder mixing for now. As soon as I can lift, I'll be ready to ship.
 
dsade said:
Everything is here, but my back is out -which means no in-house powder mixing for now. As soon as I can lift, I'll be ready to ship.
Click to expand...

Ok cool. Im def down to give it a shot. Any specific regimen you need done? My training is pretty demanding so cant go full keto for these next two weeks, but carb cycling is right up my alley
 
This is only a nighttime protocol. 8 solid hours of ketosis while you sleep.
 
So excited for this stuff.

I'm gonna need a cabinet just for EvoMuse fat loss products lol
 
EMPIREMIND said:
Absolutely bro. Im hoping my injure ease come in soon too!
Click to expand...

for sure, its easy to overtrain with a good product pushing you, so you gotta make sure to feel out your body and take those breaks/ime off when needed. it only makes you stronger and healthier in the long run~!
 
KilaCali said:
for sure, its easy to overtrain with a good product pushing you, so you gotta make sure to feel out your body and take those breaks/ime off when needed. it only makes you stronger and healthier in the long run~!
Click to expand...

I feel u bro. I planned on doing an overreach of about a month as long as this strafe lasts me, then i will be taking some time to deload and recover. 25-30 days of straight iron and volume and ima need it. My body is reponding to it really well tho none the less. Injure ease is a spray product sold by evomuse that i am patiently awaiting my order of. I am dying to spray these knees an elbows with the stuff. Hoping it will ease some of the pain so i can push even harder for these last 12 days
 
EMPIREMIND said:
I feel u bro. I planned on doing an overreach of about a month as long as this strafe lasts me, then i will be taking some time to deload and recover. 25-30 days of straight iron and volume and ima need it. My body is reponding to it really well tho none the less. Injure ease is a spray product sold by evomuse that i am patiently awaiting my order of. I am dying to spray these knees an elbows with the stuff. Hoping it will ease some of the pain so i can push even harder for these last 12 days
Click to expand...

hell yea, definitely gonna need about a week off atleast after this routine, that spray sounds pretty interesting! your gonna have to let me know how it works, its on the way now ?? you doing fishoils and/or any joint relief formulas?
 
KilaCali said:
hell yea, definitely gonna need about a week off atleast after this routine, that spray sounds pretty interesting! your gonna have to let me know how it works, its on the way now ?? you doing fishoils and/or any joint relief formulas?
Click to expand...

Yea i will need it for sure lol. It should already have arrived i think. Gotta check later on. I am doing fishoil and glucosamine, condroitin msm
 
Day 17:

PM Training: Calves and Back
Preworkout: ECA, Myosynergy, 2g alcar, Olympus Vitality
Slintensity with large bowl of oatmeal and 2 scoops PES Select
Post Workout: 1 scoop Modern Protein, 1 scoop Glycofuse, 1 scoop strafe

Calf Extensions, single leg
90x20 x 5 sets

Standing Calf Raises on Smith
135x30
185x25
225x20
285x15
135x30

Wide Grip PullUps (mid rom, keeping back tense, head up, constant contraction)
4 sets of 15

Wide Grip Lat Pull Down, behind the neck
100x20
120x20
140x20
160x20
superset
Seated Cable Rows
100x20
140x20
180x12
200x8w/ 2 partials

Straight Bar Lat Pull Over
50x20
65x15
72.5x12

Narrow Grip Lat Pull Downs
120x15
180x11
200x9
superset
Rope Pulls to Mid Chest w/ squeeze at top of rep
50x25
65x20
72.5x20 w/ 5 5sec squeezes

Underhand Bent Over Barbell Row
225x15
325x12(PR)
225x15 drop 135x15

Shoulder Shrug on Smith
135x30
225x20
285x15

Wide Grip PullUps (mid rom, keeping back tense, head up, constant contraction)
100 total
4 sets of 15
2 sets of 20

Great workout, focused mostly on back contraction and targeting the the specific muscles I was aiming for. Weight was not my primary focus. I got an incredible pump, then hit a nice pr on my bent over rows which I was very happy with.
 
My goal is to inspire and motivate men to chase their dreams despite adversity. To think bigger, dream bigger and to BE bigger and stronger than they’ve thought possible. Society and the media have gutted and bastardized manhood. I want to help reshape our vision of real men. Men who create. Men that add value to their communities and the world around them. Men that are pillars of strength mentally, physically and emotionally.

– Chris Duffin
Click to expand...

`I love this quote on his website, there def. needs to be serious changes in society with all the metro sexual skinny jeans and boardshort dudes. being a man now is like a pushover by societys standards..
 
Some good work going on here!
 
EMPIREMIND said:
PM Training: Calves and Back
Preworkout: ECA, Myosynergy, 2g alcar, Olympus Vitality
Slintensity with large bowl of oatmeal and 2 scoops PES Select
Post Workout: 1 scoop Modern Protein, 1 scoop Glycofuse, 1 scoop strafe

Calf Extensions, single leg
90x20 x 5 sets

Standing Calf Raises on Smith
135x30
185x25
225x20
285x15
135x30

Wide Grip PullUps (mid rom, keeping back tense, head up, constant contraction)
4 sets of 15

Wide Grip Lat Pull Down, behind the neck
100x20
120x20
140x20
160x20
superset
Seated Cable Rows
100x20
140x20
180x12
200x8w/ 2 partials

Straight Bar Lat Pull Over
50x20
65x15
72.5x12

Narrow Grip Lat Pull Downs
120x15
180x11
200x9
superset
Rope Pulls to Mid Chest w/ squeeze at top of rep
50x25
65x20
72.5x20 w/ 5 5sec squeezes

Underhand Bent Over Barbell Row
225x15
325x12(PR)
225x15 drop 135x15

Shoulder Shrug on Smith
135x30
225x20
285x15

Wide Grip PullUps (mid rom, keeping back tense, head up, constant contraction)
100 total
4 sets of 15
2 sets of 20

Great workout, focused mostly on back contraction and targeting the the specific muscles I was aiming for. Weight was not my primary focus. I got an incredible pump, then hit a nice pr on my bent over rows which I was very happy with.
Click to expand...

Once again, fantastic stuff, brother!
 
Day 17:

Preworkout: ECA, Vitality, 2 scoops glycofuse, myosynergy
Postworkout: 1scoop modern protein, strafe

Afternoon Training: Calves, Shoulders and Arms

Standing Calf Raise on Smith
115x25x4 sets
165x25x4 sets
215x25x4 sets

Standing Overhead Press on Smith (Low to mid ROM TUT)
Bar x 60
45x50
115x25
185x15 drop 135x15 drop 45x50

Skull Crushers to Close Grip Press to Wide Grip Curls
40lb x 40 x 50 x 30
60lb x 30 x 40 x 30
80lb x 20 x 30 x 20
110lb x 14 x 20 x 12
110lb x 8 x 25 x 11

Seated French Curl
65x30
80x25
90x20

Standing Overhead Press on Smith (Low to mid ROM TUT)
75x30
125x20
175x10

One Arm DB Lateral Raises
25x20

Straight Bar Underhand Extensions
42.5x40
50x30
65x15
80x9

Cable Lateral Raises
10x20x2 sets
15x20 drop 10x20 drop 5x20



Day 18:

Preworkout:
ECA stack and Myosynergy
Postworkout:
1 scoop modern protein, strafe
Diet: no carbs from 5 pm day before. Fasted from 8 pm till 4pm

AM Fasted HIIT and Pump Workout

Cardio on Elliptical, Level 12
15 min HIIT, 3:1 15 sec sprint, 45 sec jog
15 min steady jog

One Arm Cable Curls
10x25 x 7 sets
superset
One Arm Cable tricep extensions
10x25 x 7 sets
superset
One Arm Cable Lateral Raises
5x25 x 7 sets

Chest Flyes, from floor up
10x20x3 sets
superset
Straight Bar Upright Rows
35x20 x 3 sets

Reverse Crunches on Bench
40x8 sets

Chest Flyes from top down
15x20x3 sets
superset
Standing Cable Reverse Flyes
10x20x2 sets
15x15
20x12

Cardio on Elliptical, Level 12
15 min HIIT, 3:1 15 sec sprint, 45 sec jog
 
EMPIREMIND said:
Day 17:

Preworkout: ECA, Vitality, 2 scoops glycofuse, myosynergy
Postworkout: 1scoop modern protein, strafe

Afternoon Training: Calves, Shoulders and Arms

Standing Calf Raise on Smith
115x25x4 sets
165x25x4 sets
215x25x4 sets

Standing Overhead Press on Smith (Low to mid ROM TUT)
Bar x 60
45x50
115x25
185x15 drop 135x15 drop 45x50

Skull Crushers to Close Grip Press to Wide Grip Curls
40lb x 40 x 50 x 30
60lb x 30 x 40 x 30
80lb x 20 x 30 x 20
110lb x 14 x 20 x 12
110lb x 8 x 25 x 11

Seated French Curl
65x30
80x25
90x20

Standing Overhead Press on Smith (Low to mid ROM TUT)
75x30
125x20
175x10

One Arm DB Lateral Raises
25x20

Straight Bar Underhand Extensions
42.5x40
50x30
65x15
80x9

Cable Lateral Raises
10x20x2 sets
15x20 drop 10x20 drop 5x20



Day 18:

Preworkout:
ECA stack and Myosynergy
Postworkout:
1 scoop modern protein, strafe
Diet: no carbs from 5 pm day before. Fasted from 8 pm till 4pm

AM Fasted HIIT and Pump Workout

Cardio on Elliptical, Level 12
15 min HIIT, 3:1 15 sec sprint, 45 sec jog
15 min steady jog

One Arm Cable Curls
10x25 x 7 sets
superset
One Arm Cable tricep extensions
10x25 x 7 sets
superset
One Arm Cable Lateral Raises
5x25 x 7 sets

Chest Flyes, from floor up
10x20x3 sets
superset
Straight Bar Upright Rows
35x20 x 3 sets

Reverse Crunches on Bench
40x8 sets

Chest Flyes from top down
15x20x3 sets
superset
Standing Cable Reverse Flyes
10x20x2 sets
15x15
20x12

Cardio on Elliptical, Level 12
15 min HIIT, 3:1 15 sec sprint, 45 sec jog
Click to expand...

You don;'t play man! love the updates and routines, the tri sets on arms look killere great stuff always!
 
EMPIREMIND said:
Thanks bro. Yea my training partner loves them. Great pump for sure.
Click to expand...

hell yes, you got a training partner??? that's great man. I miss having one myself ive gone solo so long which is definitely nice in its own right but sometimes you just don't have that motivation when you don't have someone to push you or that you can push and it gives more of an obligation to get my ass to the gym... every damn person ive met or known in the last year has all said "we need to workout sometime!" how many have actually showed up even one time?? "2" that right, 2 out of around 30-40 individuals.. and I've even been willing to travel to their area's, tailor my schedule to fit their's etc.. it's hard to find a good partner! too bad I didn't live close to you bro, tryin to catch up to your big ass would give me some motivation lol
 
dsade said:
Everything is here, but my back is out -which means no in-house powder mixing for now. As soon as I can lift, I'll be ready to ship.
Click to expand...

KilaCali said:
hell yes, you got a training partner??? that's great man. I miss having one myself ive gone solo so long which is definitely nice in its own right but sometimes you just don't have that motivation when you don't have someone to push you or that you can push and it gives more of an obligation to get my ass to the gym... every damn person ive met or known in the last year has all said "we need to workout sometime!" how many have actually showed up even one time?? "2" that right, 2 out of around 30-40 individuals.. and I've even been willing to travel to their area's, tailor my schedule to fit their's etc.. it's hard to find a good partner! too bad I didn't live close to you bro, tryin to catch up to your big ass would give me some motivation lol
Click to expand...

Lol. I hear that. anytime ur in ny lmk. Yea im actually pretty lucky. Ive been training with this OG bodybuilder whos been through it all. Really helps to have that motivation and experience on my side. Almost like a mentor. I def ffeel fortunate.
 
Day 19:

Pre: ECA, caffiene from coffee with coconut oil and creatine mixed in, myosynergy

Post: modern protein shake and strafe

Diet: no carbs, 2.5 days in
PM Training: Legs

Leg Press
Warm Up: 193x30, then single leg 30 reps each, superset bodyweight squats

set 1: 373 x 20 single leg
set 2: 553 x 50
set 3: 733 x 40
set 4: 913 x 30
superset
Squats on Smith Machine, feet wide, below parallel at bottom of rep.
set 1: 115 x 15
set 2: 205 x 10
set 3: 295 x 10
set 4: 385 x 12

Leg Press
set 5: 1353 x 15 (PR)
set 6: Drop Set: 10 plates and 25, drop 2 plates at every failure
1053x25 drop 873x15 drop 693x15 drop 513x10 drop 333x10

Stiff Leg Deadlifts on Smith
115x30
205x15
315x15 drop 205x10 drop 115x9

Standing Calf Raises on Smith
115x30
205x25
315x20
205x20
115x20


Changed up my leg routine from the previous sessions. Supersetted squats and leg press and had a much shorter workout. Still made a pr which i am very happy about.
 
Nice job on the PR, bro! Pushin' weight like Ice Cube!
 
Huge leg press man
 
EMPIREMIND said:
Thanks brother. By far the most progress ive ever made in such a short amount of time. Im getting stronger week by week without a doubt. Its nice when everything starts to click.
Click to expand...

Seems like every post has another PR. You really are rockin it.
 
dsade said:
Seems like every post has another PR. You really are rockin it.
Click to expand...

Yeah man for sure. Bout to post another one from last night. Im really responding to this protocol. Also btw im now four days no carbs and feeling great. Until my performance starts to suffer in going to keep then out.
 
Day 20

PM Training: Chest, Shoulders, Arms
The focus on this evening was one to hit more reps at 295 than last week (check) and switch up the routine with higher reps, especially for shoulders (low weight, fast reps and band work).

Diet: Day 3 no carbs, had plenty of coconut oil, an avocado, 3 lbs of boiled chicken breast, 3 servings of full fat italian dressing. 6 filets of flounder, a bag of spinich and veggies.

Preworkout:
ECA, C from coffee with coconut oil, chocolate lba's and 5g creatine mono. Myosynergy and 1 cap green tea.
Postworkout:
2 scoops vanilla modern protein and 1 scoop strafe.


Incline Bench on Smith
Warm Up: 75x50
115x30
215x15
295x3.5(last rep needed slight spot)(PR) last week was at 2 reps, week prior 3 with spot)
205x17
High Rep Finisher Set: 112 reps total: 165x25 rest 5 secs then drop 115x35 rest 5 secs 115x25 rest 5 secs 115x27

Standing Overhead Press (High Reps, TUT)
45x100
65x75
Finisher Set: 150 reps: 65x95 drop 45x55

Skull Crushers (TUT)
40x100
60x75
Finisher Set: 80x25 drop 50x25 drop 35x19

Pec Deck
175x22
175x21
205x11
110x 21 left 22 right Single Arm (rep pushed all the way across chest, focus on squeezing pec on every rep)

Dips
3 sets of 30
1 set of 40

Underhand Straight Bar Tri Extension
35x50
50x30
65x17

Standing Overhead Rope Extensions
42.5x20 x 2 sets
35x40 w/ partials

Standing Side Lateral Raises using Red Resistance Band, TUT reps, mid to upper rom), done in between sets for triceps
2 sets of 40 reps
1 sets of 35
2 sets of 30
1 set of 20
 
Day 21:
PM Training: Back

I had another highvolume session. Hit my pr on rows and then focused mainly on contraction and high reps from that point on. I felt like sh!t all day so this workout was really a "GIFD get it fkn done"session.

Pre workout: ECA, C from coffee (w/ coconut oil, LBA's and 5g creatine mono), Myosynergy
Postworkout: 1 scoop modern protein and 1 scoop strafe, 2 slintensity, 900mg ALA

diet: day 4 no carbs, today I had headaches all day. If my main goal was weightloss I would holdout, but once I got into my deadlifts and couldn’t finish, I knew my postworkout would be a carb up. Once the diet affects my performance we have an issue, especially while overreaching.

Deadlifts
155x20 RDL (had a headache all day and these started to really bother me, so I stopped)

Bent Over Barbell Rows, Underhand
95x30
135x30
225x20
365x10 (PR)
Invalid Link Removed

Bent Over barbell Rows, Overhand
135x20

One Arm Lat Rows w/ Barbell, John Meadows Inspired, bar horizontal to body
25 plate x 30 x 2 sets
35 plate x 25
45 & 25 plate x 20
superset
Shoulder Shrugs
135x30 x 2 sets
185x25, every 5 reps did a 5 sec hanging stretch, last rep held at top of rep for 10 seconds, then 10 second hanging stretch

Side Laterals with resistance Band
green band x 40 x 7 sets
done throughout the workout between sets

Seated Cable Row
100x40
120x30
160x25
200x10
superset
Lat Pull Downs, Wide grip, Behind the neck
85x30 x 4 sets

Lat Pull Downs, Narrow Grip
100x20
120x15
180x10
85x20
superset
Straight Bar Lat Pullovers
42.5x20
50x20
57.5x16
65x15

Rope pull to chest
50x25
65x20
72.5x20
superset
MountainDog Stretchers on Lat Pull Down with Narrow Grip
85x10 x 3 sets

Reverse Pec Dec
85x20 x 3 sets

Wide Grip Pullups (TUT)
2 sets of 20

Postworkout Meal: White Potatoes, Jasmine Rice, 6 filets of Flounder, 1 container of Oikos Frozen Greek Yogurt and took my strafe before bed. I bought a greek yogurt cup but couldn’t finish it. I was beyond stuffed lol.

rsz_20150702_001845~2.jpg
 
I wish I could eat like that and not weight 300lbs!!
 
Rocket3015 said:
I wish I could eat like that and not weight 300lbs!!
Click to expand...

Lol its not an everyday thing, the past four days i was no carbs at all, but i was about to faint by the end of that session. I need that carb up bad.bnot to mention my cals for the days were kinda low. I had a headache and lack of appetitie. The wonders of keto lol
 
EMPIREMIND said:
KilaCali i was inpired by you to get those rows in brother. Got some footage for proof lol
Click to expand...

Hell yea man, that's killin it 365?!? I appreciate it. I don't wanna sound like a know it all or anything however i would recommend from the video bending over just a little more from the hips up to where your torso is about 75 degree's, maybe on your beginning sets try it out before you get to burnt, and if your doing it right you should still be keeping the weight off your lower back but still nailing the lower and mid lats inside and out, theres nothing wrong with the form you had but that's just the way i like to doit cause i feel like it emphasizes for lats and a little less everything else..
just a little recommendation is all. regardless you killed it man, i wish and need to get back up to that kind of weight for reps of 10, that's really good weight, and i think it makes your DL strength 10x better as well.
 
EMPIREMIND said:
Day 21:
PM Training: Back

I had another highvolume session. Hit my pr on rows and then focused mainly on contraction and high reps from that point on. I felt like sh!t all day so this workout was really a "GIFD get it fkn done"session.

Pre workout: ECA, C from coffee (w/ coconut oil, LBA's and 5g creatine mono), Myosynergy
Postworkout: 1 scoop modern protein and 1 scoop strafe, 2 slintensity, 900mg ALA

diet: day 4 no carbs, today I had headaches all day. If my main goal was weightloss I would holdout, but once I got into my deadlifts and couldn’t finish, I knew my postworkout would be a carb up. Once the diet affects my performance we have an issue, especially while overreaching.

Deadlifts
155x20 RDL (had a headache all day and these started to really bother me, so I stopped)

Bent Over Barbell Rows, Underhand
95x30
135x30
225x20
365x10 (PR)
Invalid Link Removed

Bent Over barbell Rows, Overhand
135x20

One Arm Lat Rows w/ Barbell, John Meadows Inspired, bar horizontal to body
25 plate x 30 x 2 sets
35 plate x 25
45 & 25 plate x 20
superset
Shoulder Shrugs
135x30 x 2 sets
185x25, every 5 reps did a 5 sec hanging stretch, last rep held at top of rep for 10 seconds, then 10 second hanging stretch

Side Laterals with resistance Band
green band x 40 x 7 sets
done throughout the workout between sets

Seated Cable Row
100x40
120x30
160x25
200x10
superset
Lat Pull Downs, Wide grip, Behind the neck
85x30 x 4 sets

Lat Pull Downs, Narrow Grip
100x20
120x15
180x10
85x20
superset
Straight Bar Lat Pullovers
42.5x20
50x20
57.5x16
65x15

Rope pull to chest
50x25
65x20
72.5x20
superset
MountainDog Stretchers on Lat Pull Down with Narrow Grip
85x10 x 3 sets

Reverse Pec Dec
85x20 x 3 sets

Wide Grip Pullups (TUT)
2 sets of 20

Postworkout Meal: White Potatoes, Jasmine Rice, 6 filets of Flounder, 1 container of Oikos Frozen Greek Yogurt and took my strafe before bed. I bought a greek yogurt cup but couldn’t finish it. I was beyond stuffed lol.

View attachment 121074
Click to expand...

dude i wish i could eat like that, that looks spectacular
 
EMPIREMIND said:
Day 21:
PM Training: Back

I had another highvolume session. Hit my pr on rows and then focused mainly on contraction and high reps from that point on. I felt like sh!t all day so this workout was really a "GIFD get it fkn done"session.

Pre workout: ECA, C from coffee (w/ coconut oil, LBA's and 5g creatine mono), Myosynergy
Postworkout: 1 scoop modern protein and 1 scoop strafe, 2 slintensity, 900mg ALA

diet: day 4 no carbs, today I had headaches all day. If my main goal was weightloss I would holdout, but once I got into my deadlifts and couldn’t finish, I knew my postworkout would be a carb up. Once the diet affects my performance we have an issue, especially while overreaching.

Deadlifts
155x20 RDL (had a headache all day and these started to really bother me, so I stopped)

Bent Over Barbell Rows, Underhand
95x30
135x30
225x20
365x10 (PR)
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Bent Over barbell Rows, Overhand
135x20

One Arm Lat Rows w/ Barbell, John Meadows Inspired, bar horizontal to body
25 plate x 30 x 2 sets
35 plate x 25
45 & 25 plate x 20
superset
Shoulder Shrugs
135x30 x 2 sets
185x25, every 5 reps did a 5 sec hanging stretch, last rep held at top of rep for 10 seconds, then 10 second hanging stretch

Side Laterals with resistance Band
green band x 40 x 7 sets
done throughout the workout between sets

Seated Cable Row
100x40
120x30
160x25
200x10
superset
Lat Pull Downs, Wide grip, Behind the neck
85x30 x 4 sets

Lat Pull Downs, Narrow Grip
100x20
120x15
180x10
85x20
superset
Straight Bar Lat Pullovers
42.5x20
50x20
57.5x16
65x15

Rope pull to chest
50x25
65x20
72.5x20
superset
MountainDog Stretchers on Lat Pull Down with Narrow Grip
85x10 x 3 sets

Reverse Pec Dec
85x20 x 3 sets

Wide Grip Pullups (TUT)
2 sets of 20

Postworkout Meal: White Potatoes, Jasmine Rice, 6 filets of Flounder, 1 container of Oikos Frozen Greek Yogurt and took my strafe before bed. I bought a greek yogurt cup but couldn’t finish it. I was beyond stuffed lol.

View attachment 121074
Click to expand...

dude i wish i could eat like that, that looks spectacular
 
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