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Thread: Journey to the stage

  1. #1331
    VIP Brother trainwreck74's Avatar
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    Quote Originally Posted by e2 View Post
    picture of legs please
    Quote Originally Posted by 2Thick View Post
    leg pictures would lov eit
    I snag some pics this week and post them up for y誕ll
    Thanks for checking in and keeping things real!!

  2. #1332
    Growing Moderator Masonic Bodybuilder's Avatar
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    I bet the pumps at the end of that leg session were insane!
    ***Canadians, hit me up on Wickr Mobile (MasonicBB) or PM if you are interested in SYN Pharma products***




  3. #1333
    VIP Brother trainwreck74's Avatar
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    Quote Originally Posted by Masonic Bodybuilder View Post
    I bet the pumps at the end of that leg session were insane!
    I take a lmnt drink about half way through my workout. It痴 a sodium/magnesium. It痴 the only way my muscles can function and not mad cramp. My calves are usually first to lock up. But it literally removes the cramping in 30 seconds. Weird but wonderful

  4. #1334
    VIP Brother trainwreck74's Avatar
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    Quote Originally Posted by Masonic Bodybuilder View Post
    I bet the pumps at the end of that leg session were insane!
    Bad cramps superseding the pump these days. I知 old and out of shape . Last year on PSL T-Boll, crazy pumps like I致e never seen. But I now take an LMNT drink about half way through my workout. It痴 a sodium/magnesium. It痴 the only way my muscles can function and not mad cramp. My calves are usually first to lock up. But it literally removes the cramping in 30 seconds.

  5. #1335
    EVO V.I.P. Eddie Haskell's Avatar
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    Quote Originally Posted by trainwreck74 View Post
    Bad cramps superseding the pump these days. I知 old and out of shape . Last year on PSL T-Boll, crazy pumps like I致e never seen. But I now take an LMNT drink about half way through my workout. It痴 a sodium/magnesium. It痴 the only way my muscles can function and not mad cramp. My calves are usually first to lock up. But it literally removes the cramping in 30 seconds.
    Yea I use electrolytes like that too nice

  6. #1336
    VIP Brother trainwreck74's Avatar
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    Sorry I meant to put this up last week. I feel soft and dwindling but still pushing. I致e only been on trt test dose for some time. When I hit it again my pumps and vascularity will be insane I知 sure.
    Weighing in at 263 today.

  7. #1337
    VIP Brother trainwreck74's Avatar
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    Started to break things up a bit this last week.
    Tuesday was concentrating on quads and calves
    Wednesday was glutes ; Hams and low back
    Thursday core
    Friday complete leg day. Volume not strength
    Cardio 5 x last week

    Tuesday
    Cardio
    40 min interval

    Warm up 4 rounds
    Lunges 10 each leg
    Lateral
    Diagonal
    Reverse
    Walking
    Band good morning 10 reps
    Bulldog complex 15 reps each
    Glute activators
    Fire hydrants bent leg
    Fire hydrants straight leg
    Full rotation.
    Air squats 30 touch and go
    Plank 30 sec hold each
    Front / side / front / side

    Safety squat 65# bar
    155 lbs 30 reps
    245 lbs 15 reps
    295 lbs 8 reps
    335lbs 8 reps
    385 lbs 4 reps
    335 lbs 8 reps
    295 lbs 8 reps
    245lbs 15 reps
    155 lbs 30 reps

    Low bar squat
    225 x10 ass to grass pause for 3 on last rep
    6 rounds. EMOM

    Super squat machine. (Hack squat style)
    6 plates each side x 10
    7 plates x 10
    8 plates x 10
    8 plates x 10
    7 plates x 10
    6 plates x 10

    Met con 5 rounds
    Walking lunges with 45lb db 10 steps each leg
    Ghd 10 reps slow slow slow
    30 jump rope
    10 46kg kettle bell swings

    Wednesday
    Cardio
    45 min LiSS treadmill

    Warm up
    Leg lifts 10 reps
    Groin plate slide 6 each side with 45lb plate
    Cassock squats with sliders 6 each side
    Lunch complex with sliders 5 each leg
    Lateral
    Diagonal
    Reverse
    Walking
    Band good morning 10 reps
    Bulldog complex 15 reps each
    Glute activators
    Fire hydrants bent leg
    Full rotation.

    Super set repeat 4 rounds
    RDL 10 reps each phase holding for 10 sec on last reps at bottom stretch
    135x10
    185 x10
    185x10
    135x 10
    Kettlebell swings x 10 @ 46kg (4sets)
    Leg curl machine 20 reps each leg at 65 lbs

    Super set 4 rounds
    Thrusters (booty builder machine ) 135lbs
    Ghd 10 slow reps
    Adductor machine (yes/no machine) 15 reps

    Super set 4 rounds
    Walking lunges 45 lb db 10 each leg
    Trx pistol squat 10 reps
    Scissor lifts on smith machine 135lbs. 10 reps

    Met con
    135lb step ups 16 box
    4 sets of 10 each leg as fast as possible

    Thursday
    Cardio
    40 min LiSS

    Core same as last week

    4 rounds each
    V-ups 8 reps
    Hollow holds AMAP in 1 min
    Side plank band pulls 10 each arm
    Laying med ball tosses 10


    Group B)
    Rope pull ab curls 15 reps max weight on machine
    Ghd 10 rounds 5 seconds to lower body
    V-sit 7 slow reps with holding for 3
    Russian twists 10 each
    Bird dog crunch 8 reps each side

    Group c)
    Laying leg (both )lifts 15 reps
    Single leg jack knife lifts 10 each side
    Bicycle crunch super slow 10 each side
    Dead bug ( single leg and opposite arm crunch) 10 reps each side
    Laying Super man 10 each

    Stretch and foam roll.

    Saturday
    Cardio
    30 min LiSS

    Warm up
    Band work 15 reps each. Super light
    Lateral raises
    Front raises
    Rear fly痴
    Skiers
    Facepulls
    Bent over rows

    Rotator cuff band work.
    Left arm usual
    Right arm tiny band near zero resistance

    Smith machine incline
    Right arm just going for a ride. Motion only.
    75lbs 30 reps
    115lbs 20 reps
    135lbs 10 reps
    75lbs 25 reps

    Flat press
    75 lbs 25 reps
    115lbs 20 reps
    75lbs 25 reps

    Smith machine overhead press
    Right arm just going for a ride still.
    50x15
    60x12
    70x 10
    80x5
    50x20

    Smith machine upright rows
    5x8 @ 135lbs

    Hammer strength incline unilateral plate loaded press 10 reps each
    1.5 plates left / .5 plates right.
    2plates left / .5 plates right
    2.5 plates left / .5 plates right
    3plates left / .5 plates right

    15 min stretch and roll hips/ shoulder/ back

  8. #1338
    NPC Champion Npcclassicphysique champ's Avatar
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    crazy strong update, good training session

  9. #1339
    V.I.P. ceo's Avatar
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    bros power log for sure

  10. #1340
    Advanced Cyborg Brother ROIDDERS's Avatar
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    i was waiting on this update

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