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Restarting

Back still suffering. I'd say about 85% good(in relation to as good as it gets). Been rolling and lax ball 2x daily. Still got some serious nerve pain. But pushing through. Hopefully the next 48 hrs and it'll be back to normal sop
 
Today's routine
Warm up
Reeves v dead lift
4 x 8 @ 115. C(25).

Double bar land mine squat/press
3 x 10 @ 2 x bar+10

Work out
Laying leg curl/seated leg ext ss
5 x 7/7 @ 150/120

Seated leg press / lying leg press ss
Feet wider than shoulder/narrower than
5 x 7/7 @ 200+ sled ??

Meadows row/single arm DB row ss
5 x 7/7 @ 50( plus bar) / 75

Lat hi row/straight arm wg pull down ss
5 x 7/7 @ 275/120

Seated wg tbar cable row/cat-back lat pull ss
5 x 7/7 @ 150/bad res ??

Carries. 90 ft/way.
Up/back/up/back @ 35
Farmers/preacher/farmers/oh farmers
2x

20 mins cardio
3.5 mph @ 15% incline
 
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Off to the gym. Prolly a weird music combo for a few but what I'm going with today

Second source of motivation is my pwo

1 scoop ignite
3 scoops creatrona
4 uncapped max pump
1 scoop BCAA/SAA
250 ml water.
 
gymwrenchwv said:
Invalid Link Removed Invalid Link Removed Off to the gym. Prolly a weird music combo for a few but what I'm going with today Second source of motivation is my pwo 1 scoop ignite 3 scoops creatrona 4 uncapped max pump 1 scoop BCAA/SAA 250 ml water.
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No matter what happens in the gym today, you've captured my heart with that excerpt from a Slayer show. Fûck Phil Anselmo for ruining Pantera, but Slayer all day.
 
Today was effen brutal. Def one of the hardest days so far. Was my first ss repeat day. Was questioning if I had enough gas in the tank but I pushed through. By the time I got to cardio I was exhausted. Trucked on anyway. 12 mins of sprints. 5 mins left I was ready to suck start a hand gun. 2 mins left I was praying for a myocardial infarction. Then it was over.

Warm up
Clean into squat into ohp
3 x 10 with bar

Burpee pull ups
3 x 8

Work out
Decline db rotating fly/standing Ez bar front laterals to oh position ss
5 x. 7/7 @ 70/35

Cage press/incline db fly ss
2 x 7/7 @ 95/55
3 x 5/5 @ 95/55

Flat db fly/face pulls ss
5 x 7/7 @ 65/90

Kneeling smith mil press/ standing cable fly ss Handles at bottom
5 x 6/7 @ 135/60

Standing cable fly/seated ISO bnp ss
5 x 7/7 @ 75/155

12 mins cardio. Sprint/walk intervals
60/30 splits @ 8.5/3 mph
 
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Been doing a lot of food research today. Just so I know more about what I'm consuming and how it all affects me. Google articles are a lot like the preachers daughter. Looks cute and innocent but in reality can be the complete opposite. I'm cautious of anything I read but feel like this is one of the more beneficial and truthful/correct articles. Thought I'd pass it along to anyone interested. If I'm wrong in the validity of this article , after uve read it , let me know
 
yes there is some truth there - as well as stretching the truth a bit
love the bit on soy - not a fan of this, at all
like most things tho: the simple answer is, moderation is key
 
Been a busy day. Doin a lot on the run. Gym , breakfast. , lunch are done. Few more items on the list. But today's routine

Warm up
Dead lifts
3 x 12 @ 135

Kbell swings
3 x 15 @ 30

Weighted bench dips/ chin ups
5 x 7/5 @ 70/25

Smith ma. Drag curls /oh Ez bar ext
5 x 7/7 @ 95/55

ISO tri push downs/cross body hammer curl
5 x 7/7 @ 90/45

Fore arm curls/rev fore arm curls
5 x 7/10 @ 30/15

Fore arm bb curls
Bar in front palms away/bar behind Palm away
5 x 5/5 @ 95

Seated calf/standing calf raise
5 x 7/7 @ 45/135 No rest. All opposing sets performed continuously

Probably not naming them correctly but I call them pause pulls. Wide grip(as wide as the bar allows) pull ups. Pull about 30% and pause for 2 sec.continue pulling to about 60% and hold 2 sec. Then finish the pull up and hold for 3 = 1 rep 2 x 3

2000m row
Pwo
1 scoop. Bcaa/Saa
3 scoop creatrona
4 uncapped max pump
1 scoop ignite

Breakfast Panera bread. Turkey sandwich
Double meat. No cheese. Only veggies.
Macros unknown

Lunch
1 quest bar
1 shake. Double scoop of protein At this time macros unknown.
 
Panera and a quest bar in the same day? Is it your birthday?
 
Finally done running around like a chicken with my head cut off all day. Behind on my list of accomplishments for the day. Food and shake schedule been off and interrupted all day. Not a happy camper. G8 and bed time.
 
Fresh day. Fresh start. Hopefully today pans out better. A lot on the to do list still but mostly all work at the house. Off to the gym for now.
 
Boom!! Great day in the gym.

Pwo
3 scoops creatrona
1 scoop bcaa/saa
1 scoop ignite
4 uncapped max pump
250 ml water

Warm up
Carries. 90 ft/way.
Up/back. Farmers @ 60 x 5

Plate push/med ball squat slam ss
45 ft up/ 45 ft back @ 45
Med ball x 10
3 sets

Work out
Squats
1 x 5 @ 135 with 2 sec hold at bottom
5 x 5 @ 225
1 x 7 @ 135 with 3 sec hold at bottom
Each set ss w/10 bw squats

Hack squats/goblet squat ss
5 x 7/7 @ 90+sled??/55

Reverse seated incline db row/wg lat pull down ss
5 x 7/7 @ 65/150

Bent over smith row. Palm away/bb row with vbar
5 x 7/7 @ 95/45+bar
Kept it really light. Back still not at full capacity

Not sure the actual name. But I call them kneeling y pulls. Kneeling in the center of cable towers. Grab handles at the top of tower with palms up. Pull down drawing your elbows down and back.
Y pulls/seated vbar cable pull downs
5 x 7/7 @ 120/160

Roman chair good mornings/bb hip raise
5 x. 5/7. @ 35/115

Rope cable crunches
3 x 20 @ 100

20 mins cardio
3.5 mph @ 15% incline
 
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My motivation today. Some laughter is always good. Off to the gym
 

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Gym was nothing special. Lots of band assisted and static stretching. Some time on the roller. And a lot of core work. No notes taken.

Today was my first breakfast change in a week. Didn't wanna change it but out of oat meal and got some stuff that needs eaten. My big move is just a couple days off.

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Scrambled eggs.
1 whole egg.
1/4 cup egg whites.
1/2 small onion.
2 baby bell peppers. Red
1 baby bell pepper yellow
1 oz almond cheese.
All cooked together and split evenly between wraps.

Wraps
Flax and organic oat bran
1 oz avocado on each

2 slices turkey bacon on each
 
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Lunch on this fine Sunday

2 broiled chicken sausage. Garlic and spinach flavor

3 hb egg whites

Big salad.
2 tbs yogurt dressing
1/2 oz almond cheese
 
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Dinner 5 oz 99ff chicken

1/4 cup asparagus

1 oz sweet potato

1/2 oz butternut squash Seasoned with a some honey I water down to coat all the pieces and cayenne pepper

1 seaweed and organic brown rice cake
 
How did you cook the sweet potato?
 
RegisterJr said:
How did you cook the sweet potato?
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Baked in the oven. Took the sweet potato and the squash. Sliced thin so it would cook faster. Usually cut into chunks. Take 1 tbsp organic honey and mix with water. Never measure the water just judge by consistency I want. Then mix with food in a big bowl till everything is coated lightly. Spread on a cookie sheet. Then season with whatever I like. I used cayenne pepper this time. Bake at 375 for 40 minutes.
 
Today's routine

Pwo
1 scoop bcaa/saa
3 scoops creatrona
4 uncapped max pump
1 scoop ignite
250 ml water

Intra
1 scoop bcaa/saa
1500ml water

Warm up
ISO shrug
1 x 20 @ 315
1 x 10 @ 315 w/2 sec hold at top

Work out
Db squat into ohp
3 x 10 @ 35

Dc bb press/front lateral raise
5 x 7/7 @ 185/30

Reverse seated ISO bnp/inc bb press
5 x 7/7 @ 165/135

Guillotine press/ horizontal press
5 x 7/7 @ 135/10

Upright wg row/land mine press
5 x 7/7 @ 65/75(+bar)

Pec deck fly/db side laterals
5 x 7/7 @ 120/15

12 mins cardio. Sprint/walk intervals
60/30 @ 8.5/3.0
 
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Hopefully a few more laughs for everyone.
 

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Lol.

Excuse my ignorance, but what is bnp? Behind neck press?
 
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