New me

[Reps4Vets83]

Some lessons I wish I’d learned a long time ago In the gym…

Partial movements to stop inflammation of old injury’s is not the same as half repping

Using the smith machine because it help strengthen form and make gains when you have no spotter doesn’t make you weak

2.5 lbs plates are still progress. Gains aren’t always made 10+ lbs at a time

And most importantly…falling over naked cause you slipped on the wet floor while trying to put your pants on is highly embarrassing even if no one is there to see.

 

[Rocket3015]

Some lessons I wish I’d learned a long time ago.

Most importantly…falling over naked cause you slipped on the wet floor while trying to put your pants while try to sneak out of your girl friends house before her husband gets home on is highly scary !

Fixed !!

 

[Reps4Vets83]

Fixed !!

 

[RegisterJr]

What’s up homie

 

[Reps4Vets83]

What’s up homie

****. Just grinding it out. Been killing it. Happy holidays broski. How’s the fam?? Still in the Jax??

 

[RegisterJr]

****. Just grinding it out. Been killing it. Happy holidays broski. How’s the fam?? Still in the Jax??

Still in Jax. Family is good, kiddo out on his own starting his. Garage gym improved, school still a thing, and job going well. Life pounding away, as is normal.

 

[Reps4Vets83]

Still in Jax. Family is good, kiddo out on his own starting his. Garage gym improved, school still a thing, and job going well. Life pounding away, as is normal.

I’m bustin a$$ in the gym. Working full time. Back to school myself Jan 18th

 

[RegisterJr]

I’m bustin a$$ in the gym. Working full time. Back to school myself Jan 18th

Nice, that’s where the grey hair starts coming in.

 

[Reps4Vets83]

Nice, that’s where the grey hair starts coming in.

I’ve had grey hair since I was 19

 

[Reps4Vets83]

Fuk wheaties this is the breakfast of champions

Egg white/wheat bread French toast
Steak and onion sammiches

 

[Reps4Vets83]

Haven’t made one of these in forever.

Quinoa scramble with
Turkey/Swiss/black beans/eggs

 

[Rocket3015]

Meals Looks Good, I Love Eggs and Almost Anything !!

 

[Reps4Vets83]

Shoulders from yesterday

 

[Reps4Vets83]

Arms from today

 

[Reps4Vets83]

 

[Rocket3015]

I Love Shrimp !

 

[Reps4Vets83]

Finished the week. Back at it Sunday-thurs for my final 60hr week before school. Then onto nights after that. No fancy meals lol. Maybe tomorrow. I’ll get my routines the days I’ve missed up asap as well

 

[Reps4Vets83]

Legs

 

[Reps4Vets83]

Chest

 

[Reps4Vets83]

Back

 

[Reps4Vets83]

Dinner was bomb

 

[Rocket3015]

Dinner was bomb
View attachment 211618

I see a lot of protein !!

 

[RegisterJr]

Dinner was bomb
View attachment 211618

What did you do to the beans? That looks great

 

[Reps4Vets83]

What did you do to the beans? That looks great

What beans?? Lmao. It’s sautéed jalapeños and onions with butterfly pork loins and shrimp

 

[Rocket3015]

I thought they were green beans ................

 

[Reps4Vets83]

Busy af lately. I’ll get some updates tossed on here this weekend about routines/changes food plans and some overall goals. What was the link again for that joint support sup??

 

[Rocket3015]

Busy af lately. I’ll get some updates tossed on here this weekend about routines/changes food plans and some overall goals. What was the link again for that joint support sup??

Joint Support XT | Serious Nutrition Solutions

Supports Joint Health, Comfort, Mobility, & Flexibility. Works in as Little as 7 to 10 Days! NEM Eggshell Membrane, Cucumin C3 Complex, Boswellin Super, Glucosamine, & Bioperine!

seriousnutritionsolutions.com

 

[Reps4Vets83]

Joint Support XT | Serious Nutrition Solutions

Supports Joint Health, Comfort, Mobility, & Flexibility. Works in as Little as 7 to 10 Days! NEM Eggshell Membrane, Cucumin C3 Complex, Boswellin Super, Glucosamine, & Bioperine!

seriousnutritionsolutions.com

Says out of stock. Is that accurate??

 

[Reps4Vets83]

So I completely changed my routine starting today. I’ll actually post typed routines this week then just log book pics after that. Obviously I don’t invent the lifts I do but I do pretty much make my own routines. In the last 120ish days I lost 25 lbs. gained almost 4 inches to my chest and 2 inches to my arms. If anyone is legit interested in my previous routine I’ll gladly give it to you. But the new one will basically be structure for time/efficiency and the end goal of getting back to fighting form. The general lay out will be

Chest/shoulder/tris
Legs/back/bis
Full body/functional movement
Rest/long distance cardio/boxing

Repeat.

Im trying to keep the sessions at 60-90 mins loosely based on what I have to accomplish that day with work/school

My diet will be an imf model but I will also be counting macros which I haven’t been. I’ve just been eating. I don’t think carbs are the devil nor do I think sugar in fruit is the devil. But I do think that I could prolly make better choices regarding both. I’ll try to get weight/bf numbers and some measurements up today as well. I wanna really track the next 30-45 days and see where I land

 

[Rocket3015]

Sounds like a good idea to get your diet a bit more structured! Good Luck !

 

[Reps4Vets83]

Chest/shoulder/tris

Decl bp/seated ohp/ oh db ext
3x10/10/10@185/115/30

100 m row/dips
Afap/bw

Incl kbp/decl skulls/seated shrug
3x10/10/10@50/50/180

Row/dip repeat

Hammer bp/rev incl ohp/high rise tri pd
3x10/10/10@155/60/40

Row/dip repeat

Uhg pd fly/face pull/Bo tri pd
3x10/10/10@60/60/60

Row/dip repeat

Seated dips/seated crunch
3x20/20@90/50

300m row afap

 

[Reps4Vets83]

Nom nom nom…

 

[Reps4Vets83]

Legs/back /bis

Bb squat/Bo bb row/hammer curl
3x10/10/10@225/135/60

Row/pull up
100m/10@ afap/bw

Trap deads/floor up leg press/bb curl
3x10/10/10@315/180+sled/65

Row repeat

Uhg incline row/leg ext/horizontal cable curl
3x10/10/10@150/120/55

Row repeat

Laying leg curl/tbar cable row/rope hammer curl
3x10/10/10@90/70/30

Row repeat

Ng lat pulls/full motion squat/high rise con curls
3x10/10/10@90/180+sled/30

Standing oblq/rev roman/seated calf raise
3x10/10/15@60/bw/90

300m row

 

[Reps4Vets83]

Today session was full body/functional movement. The session was short cause I went after I pulled a 12hr night shift. It was quick but intense.

Land mine squat into forward press/rope slam/hammer swing
3x10/20/10-10@bar+25/??/20lb hammer

Kbell farmer/oh kb swing/rope juggle
3x up/back/10/15-15@100/20/??

Sled push/pull/toe to bar raise
3x up/back/10@sled+90/bw

Ab roll out/decl twist/phys ball crunch
3x10/10-10/20-30-50

 

[Reps4Vets83]

Man this is gonna be fire!!

On the plate…
Chicken and cheddar omelette topped with buffalo tuna and salsa

In the bowl…
An apple with yogurt/natty pb blend

 

[Reps4Vets83]

Shrimp and peanut Thai salad

 

[Reps4Vets83]

Today was my rest day. By rest I just mean no weights.

40 minute ruck. 4%incl @3.5 mph. 50lb ruck on my back

10 mins on bike level 3

10 mins In sauna.

30 mins boxing

Tomorrow I start the cycle again of chest/shoulder/tri , back/legs/bis , full body/functional movement. All the lifts will be different than previous in the week. After this rotation is done I’ll continue to cycle back and forth on repeat for a while

 

[Reps4Vets83]

Rib eye with excess fat trimmed off
8oz liquid egg whites and 1 whole egg

Guacamole

Sautéed onions

4 slices brioche bread

 

[Reps4Vets83]

In the middle of a 3 day stretch at work. Updates posted Monday

 

[Reps4Vets83]

 

[Reps4Vets83]

I slacked off on getting some fresh posts up cause I haven’t worked out my new routine yet. School schedule changed and with a full time job it kinda fuked me super duper hard. Duper is a lot fyi. So right now I’m gonna get a 2 outta 3 at best. My goals are focused on the gym work and school. All being absolute priority but there’s just not time. So I’ll only be able to do 2/3 each day on a flexible schedule til about may. So working out the best lift schedule/routine I can

 

[Reps4Vets83]

I haven’t had fast food In almost 5 months. But I been craving tf outta some McDonald’s. But I did this instead

 

[Rocket3015]

Congratulants on the smart food choice !!

 

[Reps4Vets83]

Congratulants on the smart food choice !!

Man I can’t even tell you how delicious it was. Grass fed beef. 90% lean. Fried egg. Avocado. Red onion. And tatziki sauce.

I tried ordering that joint supp you recommended. Outta stock. Any idea when it will be available??

 

[Rocket3015]

Man I can’t even tell you how delicious it was. Grass fed beef. 90% lean. Fried egg. Avocado. Red onion. And tatziki sauce.

I tried ordering that joint supp you recommended. Outta stock. Any idea when it will be available??

Was that the SNS Joint Support ?

 

[Reps4Vets83]

Was that the SNS Joint Support ?

Yeah man it was

 

[Rocket3015]

Yeah man it was

@sns8778 any idea when Joint Support will be back in stock ?

 

[sns8778]

Yeah man it was

Here's a link to a retailer that has it in stock for you and at a great price:

SNS Serious Nutrition Solutions Joint Support XT - 120 Cap *New Formula

Proven Joint Support 5 Clinically Researched Key Ingredients Contains Ingredients that have been shown in studies to work in as little as 7 to 10 days! Joint Support XT contains FIVE clinically researched ingredients, including FOUR licensed, patented ingredients that have been shown to

www.dpsnutrition.net

 

[sns8778]

@sns8778 any idea when Joint Support will be back in stock ?

Thank you for tagging me. I just posted a link for him - DPS has it in stock and at a great price.

I'm hoping that we will have it back in stock ourselves within the next couple of weeks.

I always try my best not to run out of things but its been tough lately with the supply chain issues.

 

[Reps4Vets83]

Thank you for tagging me. I just posted a link for him - DPS has it in stock and at a great price.

I'm hoping that we will have it back in stock ourselves within the next couple of weeks.

I always try my best not to run out of things but its been tough lately with the supply chain issues.

It’s a pain finding anything these days. I appreciate the link and the effort to find it for me