What’s up guys today’s back day and we made it a good one as always! Really trying to focus and engage my lower lats which I feel everyone has struggled with but day by day I’m getting better at it. Bringing up weak points one workout at a time and enjoying the process which is most important. Was really hungry today which was unfortunate but pretty tired too even though I got a good 7 hours in but that must mean I’m ready for my rest day tomorrow and looking forward to sleeping in a bit bc no cardio and being able to relax at home after work instead of go go go all day. Can’t believe I’m actually looking forward to a day off for once! lol but we kept tempo up again today and killed the workout, can’t ask for more than that.
Today’s workout:
Day 3 pull
Nautilus sa lat pull 2x8-12@90 11/9
Chest supported T bar row 3x8-12@100 9/8/9
Hammer strength sa high row (lat bias) 3x10-15@115 10/10/10
Sa cable pullover 2x12-20@80,65 13/15
Db preacher curl 3x10-15@30,25 9/11/10
Sa cable curl 3x10-15@40,30 10/10/10
Gear:
USP Test E 100mg EOD
USP MAST P 140mg EOD
4iu gh daily
USP cialis 10mg daily
20mcg clen daily
1mg mots c EOD
80mg Telmisartan daily
Meal 1
200g egg whites
2 whole eggs
2.5 English muffins
100 g strawberries
Preworkout meal
40g whey isolate
100g blueberries
80g oats with a tablespoon of cinnamon, 2 stevia packets or 80g cream of rice
What’s up dudes today’s not the most exciting day of the week but arguably the most important day which is one of my rest days. Like I said yesterday I actually looked forward to today bc with my schedule I don’t have much time scheduled to stop and take a break between work gym eating cooking and cleaning it never ends and then there’s trying to get a good amount of sleep on top of that too. So today was welcomed and I’m changing my mindset on how I view rest days which will be important for the long term. After work we hit the grocery store and grabbed some food for the week and cleaned up a bit at home other than that it was just taking it easy and finishing up by taking a relaxing post meal walk on the treadmill which I enjoy and wanted to finish up my steps for the day even though it pushed me over my target goal for the day I did it anyways as part of relaxing and clearing my head which is important. Also got the time to spend with the wife which is always nice after a week of barely being able to interact all that much. Foods lower on rest days though which is by far my least favorite part but nothing I can’t manage I’m just always hungry these days. But we gotta stay locked in and keep our goals in mind! Looking forward to tomorrow as it’s my favorite workout of the week and I’ll be nice and rested so we can really push the limits! See you guys tomorrow and peep some of my posing practice pics
What’s happening my gym freaks feeling great today coming off a rest day and having this workout the only thing on my agenda for the day I was nice a prepared mentally and physically. Got a great nights sleep of 9 hours fueling me up too which is great for me I struggle sleeping over 7 and most nights I’m up a lot but not last night. It was the perfect combo to hit my favorite day of the week legs/push day! The full body pump we achieved today was epic and we’re again keeping the tempo up and cutting down rest times which I think will be the plan moving forward bc I’m consistently getting great workouts in and hitting the same volume or even better! We hit some new rep x weight PRs today hitting leg ezt 220x15,sl leg press 200x13,prime lateral 125x12. Almost got 125x8 on hammer incline press but couldn’t squeeze out that last inch of the rep and if it’s not a full controlled rep it don’t count! Next week for sure, and pec Dec 160x13! Idk what was up with today but it was a great fucking day and everything felt really good. Maybe this new training protocol is doing more than just speeding up the workout and keeping a pump?
Don’t forget to check out usp’s deals going on this weekend for some great gear at amazing prices.
Todays workout:
Day 5 push/leg
Leg ext 3 10-15@220,210x15/10/11
Sl leg press 2x10-15@200x13/10
Lying ham curl 2x8-12@160 11/7
Prime lateral raise 3x10-15@125 12/10/10
Hammer strength incline 2x8-12 @125,115 7/8
Pec Dec 3x10-15@160,160,140 13/10/11
Bilateral tri extension 3x8-12@175 14/11/9
Gear:
USP Test E 100mg EOD
USP MAST P 140mg EOD
4iu gh daily
USP cialis 10mg daily
20mcg clen daily
1mg mots c EOD
80mg Telmisartan daily
Meal 1
200g egg whites
2 whole eggs
2.5 English muffins
100 g strawberries
Preworkout meal
40g whey isolate
100g blueberries or 100g apples
80g oats with a tablespoon of cinnamon, 2 stevia packets or 90g cream of rice
What’s good my peoples it’s Saturday so it’s the weekend for all of us and it’s a great day to go and kill your lifts, and I hope all of you had as good a time as I did today. It’s my last lift day for the week and it was a good one coming off a fully rested 8 hours of sleep and feeling really good today. That being said let’s get into the workout. We pushed it pretty hard today but no real PRs today maybe an extra rep or two on a couple exercises but that’s all you can ask for, progress is progress and the back pump we got today felt amazing. Todays workout went pretty quick even though it felt long but I think that’s just bc I was super focused on every rep really feeling them out trying to build a thick back that will wow the judges later this year. We’re locked in these days boys and gonna keep it going!
Today’s workout:
Day 6 pull
Nautilus sa lat pull down 4x10-15@80,70 15/11/8/9
Chest supported t bar row 3x8-12@90 10/8/8
Single arm cable row lat bias 2x8-12@70,60 9/10
Pulldown upper back focused 2x12-20@180 15/12
Rev pec Dec 3x10-15@115 14/11/10
Db hammer curl 2x10-15@40 12/10
Db preacher curl 2x10-15@30,25 10/12
Gear:
USP Test E 100mg EOD
USP MAST P 140mg EOD
4iu gh daily
USP cialis 10mg daily
20mcg clen daily
1mg mots c EOD
80mg Telmisartan daily
Meal 1
200g egg whites
2 whole eggs
2.5 English muffins
100 g strawberries
Preworkout meal
40g whey isolate
100g blueberries or 100g apples
80g oats with a tablespoon of cinnamon, 2 stevia packets or 90g cream of rice
What’s up guys rest day turned into a cardio day for me after I stumbled a bit yesterday and ate off plan a little and was up 4 pounds today, all likely water weight so we’re shedding it off with some elliptical work and we’ll drop calories to my non training day meal plan for the next two days and that should fix it. That edible hit hard last night and I ended up inhaling snacks, live and learn. Got some meal prepping done and my cooking done for the week to make my life easier. Truly a game changer to get everything ready to grab and go for the work week. Check ins are Tuesday so hopefully we get the weight back to baseline by then to avoid having to face the music with my coach. Hope everyone has a good night tonight whether you watch the game or not. Go pats!
Off day meal plan:
What’s good in the hood! Hope everyone had a great Monday today. It’s a great day bc it’s the start of a new week and I’m back in the gym homies. Leg day felt great today despite the lack of sleep I got last night and a sub par day at work. We’re still out here grinding started my day off right with some fasted cardio as I do every training day 30 minutes on the elliptical is my weapon of choice as it’s low impact on my joints and I can still get the hr up. Went by slow at first and I wanted to quit bc I was so exhausted off maybe 6 hours of sleep but we powered through as we always do. We pulled back calories a bit today and did a hybrid training/off day meal plan in an attempt to level back out after this weekends blunder, tomorrow’s check in day with the coach so whatever happens happens and I’ll face the music. Just sucks feeling like not only letting yourself down but someone else too, I’ll just have to remember this feeling the next time I go to do something reckless or cheat and learn from it. Lower calories was tough though today bc ya boy was hungry as shit all day so that sucked but we got this! Honestly kinda hoping we inch up calories a bit more again and maybe I’ll have more control over cravings not being as hungry, plus the scale doesn’t really move at all unless I make a big fuck up like I did this weekend but we’ll leave that up to the coach it’s what I pay him for after all. I thought today’s leg day was gonna be subpar the way I was dragging ass all day but hell no!!! We got to the gym and that switch flipped and we killed it. Hit several rep PRs today which is exciting. Hack squat,leg ext, and the abductor machine. Hell of a workout and feeling on top of the world ready to take down every lift this week! Catch you all tomorrow for another great day and check ins.
Yo what’s up my dudes it’s Tuesday my check in day and push day so it’s a great day! Hope all of you had a great day as well. Got some decent sleep last night so we’re feeling like new money today it’s either that or my caffeine addiction who knows but check ins went great today my weight stabilized back down to almost normal so coach wasn’t pressed and didn’t give me too hard a lecture but we’re both on the same page I can’t do that again. That being said since weight hasn’t been moving up with the small increases of food we’ve tried he said fuck it and did a whole 300 cal increase of mostly all carbs!! I’m so happy I could cry! Much needed in my opinion not only bc the scale was stalling but I’ve also been feeling like I’m on a cut rn with my appetite/metabolism going crazy. New diet macros as follows
Bro you have no idea, I’ve been feeling like I was on a cut with my metabolism/appetite on 10. Scale hasn’t been moving either so hopefully this bigger push up in carbs will get it done
New macros:
Calories 2874
Protein 211
Carbs 375
Fat 58
This change is for training days only right now. Let’s see what these changes bring but I know one thing is I’ll be happier for sure, can never go wrong with more food. Everything else will stay the same.
Gear:
USP Test E 100mg EOD
USP MAST P 140mg EOD
4iu gh daily
USP cialis 10mg daily
20mcg clen daily
1mg mots c EOD
80mg Telmisartan daily
Today’s workout:
Day 2 push
prime lateral raise 3x10-15@125 12/10/10
Hammer strength incline 2x8-12@125,115,90 6/8/10
Db flat bench 3x8-12@80,70 9/7/10
Pec Dec 3x10-15@160,150,140 10/10/10
Bilateral tri ext 3x12-20@175,150 14/12/15
Sa tri pushdown 2x10-15@70,65 10/10
Rope ab crunch 3x15-20@175,160 26/15/17
New meal plan:
Meal 1
200g egg whites
2 whole eggs
2 English muffins
100 g strawberries
50g oatmeal
Preworkout meal
40g whey isolate
100g blueberries or 100g apples
80g oats with a tablespoon of cinnamon, 2 stevia packets or 90g cream of rice
Thanks man I appreciate that and very true I try to keep junk food to an absolute minimum to stay as lean as possible on my push phase to make prep easier when it comes.
What’s up playas it’s the mid week checkpoint and my last lift before tomorrow’s rest day and we’ve got back day per usual and it was pretty damn good! Not super strong today like the past two days but that may just be some fatigue setting in and the rest day tomorrow is needed to reset everything. That being said we still killed the back workout! Got a quick nasty pump in and hit executed all our lifts with great form. That’s all I try to do each and every set, good tempo nice and controlled and good form. Today went great food wise all this extra food from the calorie increase made me nice and full. Soon we’ll see those extra calories come into effect not only on the scale but in the weights as well! Also heads up USP IS ABOUT TO HAVE A HUGE SALE THIS WEEKEND DONT MISS OUT!
Todays workout:
Day 3 pull
Nautilus sa lat pull 2x8-12@90 10/10
Chest supported T bar row 3x8-12@90 9/9/8
Hammer strength sa high row (lat bias) 3x10-15@115 13/11/12
What’s going on guys it’s Thursday my off day so not too much to report on a day like today but the break today provides is nice and my weekends start tomorrow so it’s always a nice reprieve to start the weekend of right with some relaxation and getting an extra hour of sleep in the mornings not having to do cardio in the morning so all around a rewarding experience. Especially after the busy week I’ve had this week. Bodies feeling good though and tomorrow after a minimum solid 9 hours of sleep in I know I’ll be ready to get back at it. I didn’t always look forward to rest days but I’ve come around to enjoying them and they’re honestly super important for growth. So remember to take your rest days and appreciate them bros. I’ll catch you guys tomorrow! Dont forget to check out the sales going on at http://us-pharmacies.net great gear at a great price, can’t go wrong!
What is happening gentlemen it’s Friday the 13th so it’s only right that we murder the lifts today! Coming in fresh off my rest day and some solid sleep I came fully prepared to do so and it was an excellent session. Got to it much later than usual for a Friday but we had thangs to get handled first and some unexpected life troubles but what can you do but roll with the punches and keep it moving. Today was a great day overall and I hope it was for you guys as well. My motivation to trains been at an all time high and I’m loving each and everyday I get to do this! Food is back up today as well and I’m pretty happy with that bc those off day meal plans can feel brutal and I’m hungry like a mf. We also switched out the oatmeal from this morning for a nice protein pancake and my god was it amazing, don’t switch up often but once in awhile you gotta have a little fun in the diet (wasn’t cheating we macro matched as close as possible ).
Today’s workout:
What’s good gym folk it’s pull day and the last lift of the week for ya boy so you know we had to go in. Working fresh off a nap I felt really good and ready for this workout I was worried the nap may make me groggy and tired but it did it justice, just a 30 minute or so nap was clutch. Started off the day right as we always do on training days with some fasted cardio for 30 minutes on the elliptical which was a breeze this morning even though I was dreading doing it when I woke up. We then shook things up at breakfast today and calorie matched some lemon poppyseed muffins into breakfast which was fire. Slight tweak to my right lat mid set of first exercise so I had to take some extra time to stretch and feel out every exercise after to see if it would be an issue but we were able to continue training thankfully. Tomorrow’s off day which will be nice to rest it up and I’ll get some things needed done. Took some juicy posing pics today since it’s been awhile check them out! Also don’t forget these are the last couple days of the Valentine’s Day sale over at USP don’t miss out!
#teamUSP
Today’s workout:
Day 6 pull
Nautilus sa lat pull down 4x10-15@90,90,80,70 12/10/10/8
What’s going on my dudes I missed yesterday’s log so we’ll do a hybrid log today. Yesterday was uneventful being a rest day but highly anabolic! Rest days are a necessary evil and I’m enjoying them more and more bc the break is needed after going so hard all week, not dust the workouts but work as well is fatiguing. Really just relaxed and enjoyed some time in the kitchen cooking up some new recipes to try and my meal prepping for the week, it’s a time consuming process and a decent amount of work but the pay off is immense being able to grab and go for the week no guess work but a solid plan to stick to that’s not time consuming so I can maximize the little free time I have during my work week. Tried out some homemade sweet potato fries, made a jello/cheesecake casserole (zero sugar), a healthy chicken Alfredo pizza with ground turkey crust and low cal sauces, and made a protein cake to try out. All successes and the sweet potato fries are definitely going into the rotation. The others are once in awhile sweet treats for here and there. All in all a day well spent but damn did I not sleep well at all last night. Got maybe 5.5/6 hours of sleep and spent a good chunk of the night half awake tossing and turning. At one point I almost said fuck sleep all together but we took another melatonin at a risk of it making me groggy as hell in the morning but we were desperate and it worked but idt anything was gonna save me from being tired and groggy in the morning anyways which did happen. Still we started off today right by completing our fasted cardio which after the first five minutes kinda flew by which was nice. I will say after all the food testing this weekend my weight jumped up a few pounds so I probably should have spaced them all out and not do it all in one weekend so those extra calories showed and we’ll have to work hard to level out for check in day…again . Work flew by today which was nice bc all I wanted to do was get in the gym and lift. Gotta love the days when you’re able to zone out and get the job done while focusing on other things to make the time go by whether it be music, a good podcast, or game. I’ve been in my nostalgia phase playing pokemon on my phone at work which makes the time fly by! I may be a nerd but I’m a buff one
Todays workout:
Day 1 legs
What’s happening my dudes we’re back!! I did my log yesterday for both Monday and Sunday as a combo post and forgot to hit post! My fault it’s now posted and we’re back on track today for a gnarly push day that was much needed after feeling like garbage today. Had another restless night so I didn’t sleep great and fasted cardio this morning sounded awful especially since the legs are a bit sore (probably due to lack of sleep) but once we got a pace going it went smoothly thankfully, we also got our check in pics taken fasted this morning as I do every Tuesday morning. Woke up this morning hungry as a mf though after my fatass was dreaming about food . Work went by somewhat smooth a couple stints that dragged on but we kept our mind busy and got through it with the help of 3 energy drinks lol. Today was important because it’s my check in day and I wasn’t sure what to expect bc my weight did go up by about 8 pounds but we also increased food last week but I knew deep down my food exploration I did this weekend took its toll and coach really got serious with me and needs me to step up and I know I can do better than this, I didn’t lose 65lbs by some miracle I can follow a diet and need to shape tf up! Only person who can hold me accountable is me so time to do some digging and find my reason to keep grinding. That being said we can’t make any changes until I do so so we’re gonna wait and see until next week.
Todays workout:
Day 2 push
Ayooo what up playas todays pull day and the last day before an off day tomorrow and I gotta say this week we’re limping across the finish line bc it’s been a rough couple of days for me and I’m really looking forward to the break tomorrow. But let’s not get ahead of ourselves bc we’ve gotta kill this workout today regardless. Day started off rough even though I got a solid 7 hours of sleep in I woke up feeling groggy and out of it and fasted cardio was the last thing ya boy wanted to do but we manned up and got it done like a boss. Work was long and tiring with that groggy feeling just unshakable and I could get rid of it no matter how much stimulants I pounded. After feeling pretty down about my physique and where I am and my failures I got a pleasant message that I needed to make me feel motivated and good again last night. Were channeling all that energy into today’s workout and we made it a pretty good one considering how I felt and some loss of motivation to train today bc of it.
We got after it and did what need to be done and that’s what really matters!
Today’s workout:
Day 3 pull
Nautilus sa lat pull 2x8-12@90 11/9
Chest supported T bar row +kelso shrug burnouts 3x8-12@90 10/9/8
Hammer strength sa high row (lat bias) 3x10-15@115 12/10/10
Sa cable pullover 2x12-20@85,75 13/12
Db preacher curl 3x10-15@30,30,25 11/10/10
Sa cable curl 3x10-15@35,35,30 10/10/12
Meal 1
200g egg whites
2 whole eggs
2 English muffins
100 g strawberries
50g oatmeal
Preworkout meal
40g whey isolate
100g blueberries or 100g apples
80g oats with a tablespoon of cinnamon, 2 stevia packets or 90g cream of rice
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. Hope everyone has a good night tonight whether you watch the game or not. Go pats!
started my day off right with some fasted cardio as I do every training day 30 minutes on the elliptical is my weapon of choice as it’s low impact on my joints and I can still get the hr up. Went by slow at first and I wanted to quit bc I was so exhausted off maybe 6 hours of sleep but we powered through as we always do. We pulled back calories a bit today and did a hybrid training/off day meal plan in an attempt to level back out after this weekends blunder, tomorrow’s check in day with the coach so whatever happens happens and I’ll face the music. Just sucks feeling like not only letting yourself down but someone else too, I’ll just have to remember this feeling the next time I go to do something reckless or cheat and learn from it. Lower calories was tough though today bc ya boy was hungry as shit all day so that sucked but we got this! Honestly kinda hoping we inch up calories a bit more again and maybe I’ll have more control over cravings not being as hungry, plus the scale doesn’t really move at all unless I make a big fuck up like I did this weekend but we’ll leave that up to the coach it’s what I pay him for after all. I thought today’s leg day was gonna be subpar the way I was dragging ass all day but hell no!!! We got to the gym and that switch flipped and we killed it. Hit several rep PRs today which is exciting. Hack squat,leg ext, and the abductor machine. Hell of a workout and feeling on top of the world ready to take down every lift this week! Catch you all tomorrow for another great day and check ins.
).
. Work flew by today which was nice bc all I wanted to do was get in the gym and lift. Gotta love the days when you’re able to zone out and get the job done while focusing on other things to make the time go by whether it be music, a good podcast, or game. I’ve been in my nostalgia phase playing pokemon on my phone at work which makes the time fly by! I may be a nerd but I’m a buff one 
