wow, what a day...
i was running around throwing applications every which way... no bites...
i did however get to train today, this is a big plus. to celebrate, i dosed blast and swole at three scoops....
what a great feeling, i had clean, consistant energy. great little pump, drive, dedication, etc. i really like this "stack."
my diet stunk (stank?) today, two meals pre 6pm workout!
9am
1.5c Egg Beaters
.5c Old Fashioned Oats
1c mixed fruits
4pm
8oz Grilled Chicken
8oz Mashed Sweet Potatoes
---1c Leftover Broccoli salad!!!!!!!!!!
tomorrow, i will remember to pack a lunch or something!!!
Training
Training went great. as i said in my last post, i started a westside template today... All movements only allowed for 1 minutes between sets.
Monday - Dynamic Effort, Upper Body
Flat Bench: 10 sets, 3 reps - 185lbs
Tricep Movement: Dumbbell Skull Crushers - 45x15, 45x15, 50x12
Shoulder Movement: Dumbbell Press - 75x12, 80x8
Shoulder Movement: Side Laterals - 30x15, 30x12
Upper Back Movement: Bent Over Rows - 225x10, 225x10, 225x10
Abs: Standing Rope Crunches, ~60lbs resistance, 3x15
I like the structure, i will get back to you guys after tomorrows max effort, lower body day... cant wait...
Tuesday – Max Effort, Lower Body
Max Effort Movement: Work to one rep max, do not perform exercise two weeks in a row. All exercises can be enhanced with bands. Also keep a record of max lifts.
ZERCHER SQUATS, PIN LOCKOUTS(at different heights), SAFETY SQUAT BAR SQUATS(off a low box), SQUATS(off a high box), DEADLIFT(off a platform),ARCH-BACK GOOD MORNINGS, STIFF-LEGS,BELT SQUATS, SUMO DEADLIFTS, etc.
Hamstring Curls – 4 sets, 5-7 reps (machine or band)
Lower Back movement (switch every 3 weeks)STIFF-LEGS, PULL THROUGHS, HYPERS, REVERSE HYPERS, etc
Upper Back movement: 3 sets, 5-7 reps
Bicep Movement: 3 sets, 10-15 Reps (one minute between sets)
Ab work
thanks for watching!!!!!!!
i was running around throwing applications every which way... no bites...
i did however get to train today, this is a big plus. to celebrate, i dosed blast and swole at three scoops....
what a great feeling, i had clean, consistant energy. great little pump, drive, dedication, etc. i really like this "stack."
my diet stunk (stank?) today, two meals pre 6pm workout!
9am
1.5c Egg Beaters
.5c Old Fashioned Oats
1c mixed fruits
4pm
8oz Grilled Chicken
8oz Mashed Sweet Potatoes
---1c Leftover Broccoli salad!!!!!!!!!!
tomorrow, i will remember to pack a lunch or something!!!
Training
Training went great. as i said in my last post, i started a westside template today... All movements only allowed for 1 minutes between sets.
Monday - Dynamic Effort, Upper Body
Flat Bench: 10 sets, 3 reps - 185lbs
Tricep Movement: Dumbbell Skull Crushers - 45x15, 45x15, 50x12
Shoulder Movement: Dumbbell Press - 75x12, 80x8
Shoulder Movement: Side Laterals - 30x15, 30x12
Upper Back Movement: Bent Over Rows - 225x10, 225x10, 225x10
Abs: Standing Rope Crunches, ~60lbs resistance, 3x15
I like the structure, i will get back to you guys after tomorrows max effort, lower body day... cant wait...
Tuesday – Max Effort, Lower Body
Max Effort Movement: Work to one rep max, do not perform exercise two weeks in a row. All exercises can be enhanced with bands. Also keep a record of max lifts.
ZERCHER SQUATS, PIN LOCKOUTS(at different heights), SAFETY SQUAT BAR SQUATS(off a low box), SQUATS(off a high box), DEADLIFT(off a platform),ARCH-BACK GOOD MORNINGS, STIFF-LEGS,BELT SQUATS, SUMO DEADLIFTS, etc.
Hamstring Curls – 4 sets, 5-7 reps (machine or band)
Lower Back movement (switch every 3 weeks)STIFF-LEGS, PULL THROUGHS, HYPERS, REVERSE HYPERS, etc
Upper Back movement: 3 sets, 5-7 reps
Bicep Movement: 3 sets, 10-15 Reps (one minute between sets)
Ab work
thanks for watching!!!!!!!