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Recreating Myself and Rising From

Primary Squats
Warm up
Leg extra SS with leg Curls
4x25
Squats
Barx2x15
Working sets
135x10x10
SS with Kb swings
40x10x10

Secondary
Seated Db Ohp
40x10x10

Tri set
Seated front,side and rear raises
3x10

Seated Snatch grip Ohp
45x10
65x10
85x10

Facepulls
4x15

Then a ton of cable raises and rotations
 
Primary Deadlifts
Working sets
Conv dead lift
135x5x10
Sumo
135x3x10
SS with Kb swings
8x10
Weight was lite but first time with volume on Deadlifts and SS with the swings has got me working. **** it time to keep pushing

Power cleans
135x3x3
SS with Kb bent over Shrugs
3x10

Secondary
Flat BB Bench
Bar+40lb chain each side
3x8

Incline Db press
50x10
60x3x10

Some one arm Db Preacher Curls
SS with some core works
Sets for some reps

Cable flyes
4x12
 
Morning cardio
Slow jog warm up for 400m

Sprint hi it session.
15 fast jog
8 min walk for cool down.

Training session after work
 
Primary
Ohp
Warm ups
Side and front raises
3x15

Snatch grip Ohp
Barx15
65x10
Working sets
85x5x10
65x3x12
SS with close grip upright rows
65x3x10

Secondary
Kb Squats
5x10

Db side lunges
35x3xfailure

Leg extra
3xfail
 
Forgot to post cardio from this morning.

400m walk jog warm up

Sprint session

12 min run
 
Back and shoulder

Bent over BB rows
135x3x10
185x3x3

Deadlifts
185x3x8

Seated cable row
3x12

Dumbbell rows
60x3x12 +3 ground to overhead

V bar pulldowns
3x15

Seated dumbbell presses
50x3x12

Upright rows
70x2x12

Giant set
Db Side lateral raises
3x20
Decline one leg crunchs
3x10
Db front raises
3x20

Cardio saved for practice tonight
 
Chest and Arms

Bench
135x3x10
185x2x3
205x3

Incline dumbbell presses
55x3x12

Hammer strength chest press
45x3x8

Pec deck
3x20

Ez bar preacher curls
50x3x12

Dumbbell concentration curls
25x2x15

Machine curls
3x15

Close grip bench
95x3x12

One arm oh Db Tri ext
25x3x12

Cable pressdowns
3x15
 
Today will be a rest day. Had game yesterday and feeling pretty beat up. Plus it's also a travel day for a school for work this week
 
Lower Body

Ssb squats
135x6x5 ( just focused on being slow and controlled, will be working on the strength on these next block of training)
SS with Kb swings
35x6x10

Hack squats
1ppsx3x10
SS with
Leg presses
2ppsx3x15

Leg extensions
3x15-20

SLDL double overhand
135x3x10
SS with
Snatch grip pendlay rows
135x3x5 (just because, I plan on some type of row each day to build up back)

leg curls
3x20
SS with
leg curls ext
3x20

Leg press SS with with leg press calf raises
Empty sled for one set of 100, rotating between leg presses and calf raises every 25 reps with locking press back in.

Cardio
4 rounds
250 m row
10 Ghd situps
 
Upper volume
Flat BB Bench
135x10
155x10
135x4x10

Incline Db bench
60x3x10
40x2x15

Bent over row
135x6x10, rotating grip every set. Snatch grip, close double overhand, close double underhand

Db rows
45x4x15

Side and front raises
4x20

Arm work
 
Lower Body volume

Squats
135x10
185x5x5

Front Squats
135x3x5

Stiff leg Deadlifts
135x2x10
185x2x5
225x5( something happened after this set, and a switch tripped. It became about weight. Something inside flipped and I went heavy deadlift mode)

2in Deficit double overhand deads
275x3
315x2x2
Now back to our regular scheduled program lol

Overhead Db lunges
35x3x10
SS with core work

Leg curls
3x15
SS with
Leg extensions
3x15

Machine leg press
100 reps

V bar pulldowns
100 reps
So basically I will going back to my heavy training program with higher reps mixed in.
I have been thinking a lot lately about my goals in amd out the gym. So basically to throw it out there my main goal in a 400 lb deadlift. It's not a lot for most but this is my goal. I think today was just kind of the boiling point to kick my self in the ass and attack this **** like a savage. A silent savage, has been woken.
 
Bench press
185x5x5

Incline Db bench
60x4x8

Axle bar bent over rows(underhand grip)
135x10 + 5 overhand grip
155x3x10 + 5 overhand

Lat pulldowns
5x15
Standing one arm Db Ohp
35x4x10
Arm work

40 min on the treadmill
 
Bench
Working sets
140x5
160x5
180x5
155x10
Reverse grip bench
135x3x8

Deadlifts
135x3x20

Barbell rows
135x3x10

Back ext
3x10

Low cable row with v bar
100 reps

Tri push downs
100 reps

Cross body Lat rows
4x10
 
Cable Flys
2x25
4x12

Incline bench
Barx20
95x12
135x4xfailure

Decline Db bench
35x4x15
SS with
Side raises
3x25

Ohp
45x25
55x15
65x2x10

Ez bar Cable curls
SS with
Tri pushdowns
25,20,15,10
 
Warm up
15 min treadmill

Db rows
50x12
60x3x12

Sumo dl
135x8
185x2x8
135x8

Lat pulldowns
4x15, last set was triple drop set for total of 30 reps

Rev cable Flys
3x25

Shrugs
25,20,15,10
SS with
Db curls

4 rounds
250 row
10 ghr sit ups
 
Warm up
Treadmill

Plated loaded leg curls
45x15
70x4x12

Squats
135x4x8
SS with
Kb SLDL
55x4x6

Leg extensions
4x15, last set Triples drop for 30 reps

Calf raises
3x25

Leg press
25,20,15,10
 
So today is day one of starting keto. Feel like I have everything planned correctly amd to do this right.
As I have it worked out.
2125 total Cal.
Protein 20%, 425 Cal, 106 grams
Fats 75%, 1593 Cal, 177 grams
Carbs 5%, 106 Cal, 26 grams
 
Back
Lat pulldowns with rope attachment
5x20
Hammer strength low row
45lb each side for 10 reps, drop 10 lbs x 10 reps, drop 10lb x 10 reps for total of 30 reps for 5 sets

Chest
Hammer strength chest press
5x20
Standing cable chest press
5 drop sets for total of 30 reps each set

Arms
Preacher curl machine
5x20
Close grip bench
65x5x20

2000m row
 
SilentSavage0523 said:
So today is day one of starting keto. Feel like I have everything planned correctly amd to do this right.
As I have it worked out.
2125 total Cal.
Protein 20%, 425 Cal, 106 grams
Fats 75%, 1593 Cal, 177 grams
Carbs 5%, 106 Cal, 26 grams
Click to expand...

Good luck with the keto man. I've been doing it for a little over a month and I'm down 20+ lbs.
 
Chest
Incline Db press
60x5x5
SS with Incline Db flys
30x5x8

Back
Hammer strength high row
10x10
Straight arm pushdowns
5x12

Legs
Hack squats
5x20
Leg ext and leg curls
3 sets of triples drop sets 30 reps each
 
15 min liss warm up
Shoulder warm ups

Incline Db press
35x12, 45x12, 50x12
70x2x8

Hammer strength low row
5x10
SS with
Front plate raises to overhead
5x10

Cybex plate loaded bench
3x10

Little bit of bicep work
SS with
Rear delt cable flyes

5 rounds
500m row
1 min rest


3 rounds
250m row
30 sec rest
 
Cable fly
4x12
SS with cable Rear delt flyes
4x12

Incline db bench
65x4x8, drop
20x4x10, of Incline Db bench with Db touching

Decline db bench
35x4x15
SS with
Shrugs
4x10

Side raises
3x25

Hammer strength Ohp
25,20,15,10
 
18 min liss on the treadmill

Face pulls( warm up)
3x12

Db rows
65x4x12

Snatch grip Deadlifts
185x4x5
SS with
Plate front raises to overhead
25x4x8

V barLat pulldowns
4x15

Rear cable delts
3x25

Shrugs
25,20,15,10
SS with Single arm Kb swings
4x10 each arm

4 round
250m row
10 pushup
 
Decided to go in and train some today. Not really anything set. Just some shoulder work amd upper body stuff.

Warm up
15 min treadmill

Cable shoulder work

Incline Db press (lite)
35x4x15
SS with
Ez bar preacher curls
4x15

Hammer strength high row
4x10

Bench Press
135x4x10, lite work.
SS with Hammer strength pull over
90x4x10

Cable low row
4x12

Hang Db snatches
4x10 alt Arms
SS with
Shrugs
4x12
 
Another just maintenance day training

10min treadmill warm up

Tri set
45 degree front raises
4x20
Bent over Db rear delta raises
4x10
Db curls
4x10

Belt squats
3x10

Rear delt cable Flys
3x20

Superset
Hammer Curls
Db Shrugs
3x10

Tris set
Hammer strength low row
Kb swings
Kb side bends
3x10 each

Back raises
Superset with
Ghd situps
3x10

Sissy squats
4x10
SS with push-up planks
4x30sec

4 rounds
250m row
10 pushup with hands on med ball
 
Warm up
10 min elliptical

Bench
165x5x5, continuing to keep pushing the shoulder.
Hammer strength chest press
5x8

BB row
10x10
SS with pushup plank holds and push-ups Alt every two set
5x30sec
5x10 pushups

Legs press
5x20

4 rounds
250m row
5 burpees
 
Warm up
10 min loss cardio
Light shoulder and chest work

Chest
Incline db press
60x5x5
Hammer strength chest press
5x8

Back
Incline prone db rows
30x10x10
V bar pulldowns
5x12

40 yard farmers walk

4 rounds
250m row
10 pushup
10 db cleans

2 rounds
10 situps
Alt db snatches, 5 each arm
10 leg raises

40 yard farmers walk
 
Warm up
10 min liss

Arms
Close grip bench
5x5

Hammer curls
Triole drip set for 30 reps total

Incline db curls
Rest pause for 30 total reps

Db overhead tri ext
2x20
2 sets of triple drop sets for 20 reps each set

Ez bar preacher curls
70x5x5

Legs
Squats
5x5

Sissy squats
3x10

Chest
Decline bench press
10x10
As with shrugs
10x10

Incline db press
Triple drip set for 30 reps
 
Warm up
20 min liss
Front, side, and rear delts

Standing ohp db press
30x2x5
Standing one arm db pho
40x2x5
45x2x5
Hammer strength shoulder press
5x8
Then one triple drop set for 8 reps each drop

Shrugs
5x12

Db rows
65x5
75x4x5
As with 1 arm hammer curls
5x10
5x8
Wide grip pulldowns
5x8

Hiit on the truform
30 sec sprint
1 min walk
10 rounds

Sit ups
3x10
Leg lift
3x10
 
So quick update first. I have been keto for the last 4 or so weeks and have gotten down to 219 as of this morning from 236. I plan to continue runningthings keto diet wise because it's something I enjoy. Now training wise most of my programming has been mostly strength based. So I have decided to mix things up and for the next 12 weeks I will be running more of a body building program and will reevaluate my programming and body after.Invalid Link Removed
 
Bb curls
4x12@40

Alt db curls
4x12@30,30,25,25

Ez bar preacher curls
4x12@40

Calf press
3x12

Standing calf raises
4x12

Hanging leg raises
3x12

Ghd sit ups
3x10

20 min cardio
 
10 min warm-up

Narrow stance Squats
2x14

Wide stance squats
2x14

Leg ext
4x18

Leg curls
4x18

Hack squats
4x14

Seated calf raises
5x20

Crunches with legs up
4x10, with 10 sec hold at end of each set

Reg crunches
4x20
 
Week 1 day 1
Strength movement
Bench
50%(105)x5x10

Accessory
Incline db press
35x5x15
Ss with
Pushups
5x15

Close grip bench
85x5x10
Oh tri ext
40x5x15

Ab work
 
W1D2
Strength movement
Squats
50%(110)x5x10

Accessory
Hack squats
5x8

Leg press
5x12

Calves
 
W1D3
Strength
Ohp
50%(75)x5x10

Accessory
Seated db clean and press
4x10

Db high pulls
4x12

Hammer strength shoulder press
25,15,10,10

4 rounds
250m row
10 ghd sit ups
10 alt med ball cleans

1000m row
 
First session trying out some mesomorph went well.
Initial Thoughts:
Taste: 10/10. it seems with this product no matter the flavor it seems APS nails it. with this product taste is never a question. its the same with this one. right off the bat it reminded me of a old school fair snow cones with the rainbow colors.

Mixiability: 8/10. mixed half a scoop with about 8 oz of water. product was mostly mixed up with a few shakes.

Pump: 10/10. worked out shoulders today with the meso. about halfway through had a awesome pump through out my entire upper body.

now most important...

Intensity: 10/10.
with intensity im not refering to how strong stim wise this product is. im refering to intensity in thr gym during training. this stood out the most to me with my first training session with meso. i was locked in and not slowing down. i already had my lifts for the day planned out, but kept adding in stuff and kept going until i needed to get home.

Felt the tingles from the meso right at about the 7 min mark after taking it. nothing to crazy for strong but it was dosed at a half scoop. will update as the run goes and after a few more sessions and at a full scoop.
 
W1D5
Strength
Deadlifts
50%(145)x5x10

Accessory
Trap bar rows
5x10

Hammer strength low row
4x15

Rear delts on rev hyper( didn't get to it yesterday so knocking them out today)
5x12

Bb curls
5x10

Db preacher curls
5x15
 
Full body day. All lifts are 3 sets of 12 to 15 reps

Incline db flys
Hammer strength chest press

Side and front raises
Rev cable flyes

Wide grip cable rows
V bar pulldowns

Seated db curls
Tri pushdowns

Spilt squats
Db squat snatches

Airdyne
5 rounds
15 sec sprint
45 sec med speed ride

Back is still flared up from last week's squat session. So today was a scheduled full body day. But until back calms down the other days will be focused to whatever lift it is that day but will be lighter weight work, and squats and deadlift days will be mainly db work.
 
W2D1
Bench
Strength
60%(120)x8x8

Accessory
Incline db press
5x15
As with pushups
5x15

Close grip bench
5x10

Cable Oh tri ext
5x15-20
 
So today would normally be a squat dat but with the lower back flared up or will be a lower weight leg day.

Warm up
20 min liss treadmill
Lower back stretches
Hip stretches. Good are starting to flare up from taking over for the back.

Leg press
2x20(both legs)
3x10(single leg)

Leg ext
4x25

Leg curls
4x25

Db lunges
4x8 each leg

Db sldl
4x15

40 miss treadmill carrying med ball
 
W1D3
Strength
Ohp
60%(100)x8x8

Accessory
Seated clean and press
4x10

Db high pulls
4x10

Triset
Rear delts with rev hyper
5x12
Cable side raises
5x20
Cable front raises
5x20

Abs

20min on assault bike
 
Today would normally be a off day but I'm switching today and tomorrow around
Back is still flaring up. So it will just be rows and direct back work.

Snatch grip rows
3x12

Hammer strength low row
5x10

Bb curls
5x10

Db preacher curls
5x15

Calves
 
Full body day

Cable chest flyes
Ss with
Rev cable flys
4x15

Leg press
100 reps rest pause style with out racking sled

Db hammer curls
3x15

Hammer strength chest press
Ss with
High rows
3x12

Cable overhead tri ext
30,25,15,15

Standing cable mid rows
4x20

Hammer strength ohp
3x15

1000m rows

3 rounds
20 cal bike
10 ghd sit ups
 
W3D1
Bench
70%(140)x10x6

Accessory
Decline bench
3x5

Incline db bench
5x15

Incline flys
3x10

Close grip bench
5x10

Hammer strength flat bench
5x10

Oh cable tri ext
5x25
 
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