9WEEKS OUT! LEGS!!

August 23 tuesday shoulders

Workout:

Dumbell press: 75/80/85/85

Front Raises: 30/30/37.5/37.5

Smith Press:4sets 1plate superset with wide upright rows

wide upright bb rows: 70/80/80

side laterals: 30/32.5/35/35

rear delt flys:90/90/105/105/90

 

 

"When we strive to become better than we are, everything around us becomes better too." - Paulo Coelho

 

Diet:

Meal1-Lean Pro Matrix

Meal2-9eggwhites 2whole 1cup oats 32g PB

Meal3-8oz Tilapia 170g brown rice 20g Dextrose

Meal4-Lean Pro Matrix

Meal5-8oz Chicken

Meal6-8oz Chicken

 

pic from a few days ago

 

Friday 19 aug Wheels

i lied when i said today is my off day. skipped a cardio session to give my body a little rest. did increase carbs for the today to add to recovery, NOT a refeed but a bump. but gonna go hit the stepmill later tonight. feeling strong and hungry. CANT FRICKIN WAIT TO HIT THE STAGE!!!

Conditions are never just right. People who delay action until all factors are favorable do nothing. - William Feather

 

Workout:

Back Squat: 225x15--275x12--315x12--225x15

Leg Press(dont feel like doing math): 16platesx12//18platesx12//20px10//22x10

Hacksquat:230x12--270x12--320x12--360x10

FST7 Leg extensions

seated leg curls: 90/110/120/130

FST7 Lying Leg Curls

Walking Lunges

 

Diet:

Meal1- 9eggwhites 2oz Tuna 185g Brown Rice

Meal2- Lean Pro Matrix, 1/2cup oats, banana, 32g PB

Preworkout: Noxplode 2.0

intra: Gatorade G2

Post: 2Scoops ON whey

Meal3-9oz Tilapia 200g Brown rice

Meal4-9oz Tilapia w/greens

Meal5- 13eggwhites

Thursday Aug 18 Chest

AM cardio. afternoon workout. pm cardio. Tomorrow im just gonna hit legs and not do any cardio sort of an off day.

"Suffering is my milkshake and pain is my Glory!" - Tamer RAZOR


Workout:
Incline DB Press: 80x10x--100x10--100x9--100x8
Flat Bench BB: 185x10--205x10--225x10
Incline db fly: 35x10--40x10--45x10--45x10
FST7 Cable crossovers

Diet:
Meal1- 1scoop ON Whey 1 scoop NLN Lean Pro Matrix 30g Macadamia nuts
Meal2- 9egg whites 2oz Tuna 150g Brown Rice
Meal3- 9oz Tilapia 185g Brown Rice
Meal4- 9oz Tilapia w/Asparagus
Meal5- 9eggwhites 2oz Tuna 32g Peanut Butter

Tue August 16 Shoulders n tris

Kept the same shake sequence i weight my carbsand fat in grams and my meat in ounces. i like feeling light before workouts and not totally bloated. Did AM cardio, afternoon workout going back for PM cardio after my next meal. Volume was real high today.

"What you get by achieving your goals is as important as what you become by achieving your goals."
Henry David Thoreau

WORKOUT:

DB Shoulder Press: 80x10--90x10--90x10--80x10
Behind Neck Smith Press(super set with upright rows): 115x10/135x10/145x10/115x10
widegrip upright rows: 75x12/85x12/95x12/75x12
Front DB Raises: 30x10/32.5x10/35x10/40x5 drop set 32.5x5
1 Arm side laterals:32.5x10/32.5x10/35x10/35x10
FST7 Rear delt fly machine:105/105/105/105/105/105/105

Close grip press downs: 130x10/140x10/150x10/150x15
1arm reverse grip press down: 40x10/40x10/40x10/40x10
db kick backs: 150x10/17.5x10/20x10/22.5x10
FST7 DIPS

DIET
Meal1: Lean Pro Matrix
Meal2: Lean Pro Matrix 150g Granny Smith Apple 26g Macadamia Nuts
Meal3: ON Whey 50g
Meal4: 9oz Tilapia 185g
Meal5: 13Eggwhites
Meal6: 8oz Chicken breast w/green veggies

Mon August 15 legs

Don't be pushed by your problems. Be led by your dreams. - Ralph Waldo Emerson.

Drank alot of shakes today for some reason. did am cardio. afternoon workout. back for cardio in an hour. feeling a shit load of pain in my knees during cardio and during workouts, but nothing will stop or slow me down cuz suffering is my milkshake and pain is my glory.

Back squat: 205x15--225x15--275x12--(315x8 dropset 225x4)
Squat machine: 230x10--270x10--270x10--180x12
LegXtension (light contracting):105x12--105x12--105x12--105x12
FST-7 Plate loaded Press: 10plates 7sets
FT7 Lying Leg curls: 90/100/110/120/130/110/110
Seated Leg curls: 210x12/210x12/210x12
Walking Lunges
Light Stiff Leg Deadlifts for Tie ins

DIET:
Meal1: Next Level Nutrition-"Lean Pro Matrix"
Meal2: Lean Pro Matrix 185g Green Apple 1/2cup oats 185g Blueberries 32g Natural Peanut Butter
Meal3: 50g Whey ON
Meal4:9oz Tilapia 170g Brown Rice Long Grain
Meal5:12Eggwhites
Meal6: 8oz Chicken Breast

Sun aug 13 chest

hit chest n did some mandatory poses

Published with Blogger-droid v1.7.4

back aug 12

wed august 10 legs!

another nutty leg day. that workout at the mecca really brought back that fire in me.

back squat
185x21
225x21
275x16
315x11
375x6

loaded plate squats
10plates/12plates/14plates/16plates

fst7 leg extensions
130/140/140/140/140/140/140

Walking barbell lunges 7sets
80/90/90/90/90/90/90

lying leg curls
100/110/120/120/

sitting leg curls

110/120/120/130/130

Chest Tue Aug 9 11weeks 4days out HEAVY!

Went bb only for today. got back for power. trying to really hold on to muscle. Gonna be introducing protein shakes into my diet tomorrow.

Incline Bench BB
-185x8/225x8/275x3/225x8
Flat bench BB
225x10/225x11/225x9/ 275x3 dropset 225x5
Decline Bench BB
175x10/185x10/225x8
Incline Flys
35x12/40x12/45x12/50x10

Mon aug 8 back

Energy was down today. Only had 1 carb meal before workout and gym performance suffered. Want able to push up as much weight as usual. Need better meal timing tomorrow. Need to keep the strength and intesity to hold onto mass.

Workout:
Lat pull down
130/140/150/150
Aviator grip pulldown
80/90/90
Db rows
80/90/90
Tbar row machine
50/65/70/75
Fst 7 hammer strentghiso lower lat row
65/65/65/65/65/65/65

Diet
Meal1- 10egg whites 1yolk
Meal 2- 7oz chicken 200g sweet potato
Meal 3 - 7oz chicken 200g sweet potato
Meal 4- 8oz beef 150g sweet potato
Meal 5- 7ozchicken w/greens

Meal frequency every 3hrs

Published with Blogger-droid v1.7.4

Saturday August 6 Legs in the mecca

Back squat
185x15
225x15
275x12
315x8
225x12
185x10
That was the opening of my workout. It was opening of my workout. Best leg workout ive had since the closing of koloseum gym. Great day enjoyed the best sweet potatoes ive ever eaten after the workout at sauce

Published with Blogger-droid v1.6.9

Chest august 5 friday

Incline db press
80/90/100/110
Flat db press
80/90/100/100
Hammer Press
130/130/150/150
Incline Db flys
30/32.5/35/40
Fst7 cable flys
50/50/50/50/50/50/50

Published with Blogger-droid v1.6.9

Aug 2 tuesday chest

Published with Blogger-droid v1.6.9

Monday aug 1st arms

Tris:
Pressdowns- 150/150/150150
single arm press downs- 60/60/60
kick backs- 15/20/22.5/25

bis:
bb curl supper setted with dumbell curl till failure- 70/80/80/80
db curl- 35/35/35/35
reverse grip ez curl super set with hammer curl till failure- 50/50/50/50
hammer curl- 15/15/15/15
concentration curl- 37.5/40/42.5/42.5

diet:changed frequency to 3hours
Meal1- 12 eggwhites 1oz almonds
Meal2- 7ozchicken 1cup rice
Meal2- 7oz chicken 1cup rice
Meal3- 7oz Chicken 1 cup Rice
Meal4- 7oz chicken 2tbsn PB
Meal5- 12eggwhites