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Love the pre-workout yoga.
@RedBallZac yup i found n2guard with orals really fixes most sides if not all
the training is good but cardio is how much?
I would stack a protein scoop into the oatmeal bro
Protein scoop in oatmeal is GENIUS! Thanks bro…@RedBallZac yup i found n2guard with orals really fixes most sides if not all
the training is good but cardio is how much?
I would stack a protein scoop into the oatmeal bro
Cardio is when I have time. I work outside in the heat as well. Half the time in full PPE (haz mat suit with full face mask) sanding or painting boat bottoms. The other half throwing a buffer around buffing boats in the heat. SWEATING MY ASS OFF! I know it isn’t the same as sustained cardio. But it’s gotta count for something… Maybe it just counts as an excuse. Lol. Point taken. Your right. Cardio needs to be non negotiable.
Back and shoulders
Warm up 15 minutes yoga
Straight bar lat pull-down:
Warm up 160, 15 reps
200, 16 reps, failure
220, 9 reps, failure
180, 14 reps, slow squeeze
Seated wide d bar cable row:
200, 18 reps, failure
220, 11 reps, failure
220, 10 reps, drop 160, 10 reps failure
Dumbell chainsaw row:
90, 16 reps
100, 12 reps
90, 13 reps
Straight arm rope pull down:
100, 18 reps
110, 10 reps
90, 12 reps
Rear delt machine fly:
120, 22 reps failure
150, 12 reps, failure
150, 10 reps, failure
Rear delt Dumbell fly:
40, 14 reps, failure
35, 13 reps, failure
30, 10, drop 25, 10 reps
Dumbell lat raise/ Dumbell shrug superset
35, 14 reps, 75, 15 reps squeeze
30, 12 reps, 80, 10 reps squeeze
25, 18 reps, 75, 10 reps squeeze
Lying t bar row:
115,13 reps, failure
115, 10 reps, failure
90, 12 reps slow squeeze
Warm up 15 minutes yoga
Straight bar lat pull-down:
Warm up 160, 15 reps
200, 16 reps, failure
220, 9 reps, failure
180, 14 reps, slow squeeze
Seated wide d bar cable row:
200, 18 reps, failure
220, 11 reps, failure
220, 10 reps, drop 160, 10 reps failure
Dumbell chainsaw row:
90, 16 reps
100, 12 reps
90, 13 reps
Straight arm rope pull down:
100, 18 reps
110, 10 reps
90, 12 reps
Rear delt machine fly:
120, 22 reps failure
150, 12 reps, failure
150, 10 reps, failure
Rear delt Dumbell fly:
40, 14 reps, failure
35, 13 reps, failure
30, 10, drop 25, 10 reps
Dumbell lat raise/ Dumbell shrug superset
35, 14 reps, 75, 15 reps squeeze
30, 12 reps, 80, 10 reps squeeze
25, 18 reps, 75, 10 reps squeeze
Lying t bar row:
115,13 reps, failure
115, 10 reps, failure
90, 12 reps slow squeeze
Also, don’t try to do too much. It may be good in the short term, but this is a long game and sandblasting in the heat definitely will have your heart pounding. Never do so much that you can’t recover.
@RedBallZac Good updates with pics.....
@RedBallZac you're looking good much better, already see improvements day to day
you bigger and leaner, strong body bro
training yoga is good but better do cardio straight up treadmill before and after, can you do that?
Thanks man. I appreciate that. I owe that to 3 rounds of P90X. PULL UPS!!! That’s when my back really developed. I can’t really do them anymore. It kills my shoulder now.
Thank you! I’m really starting to feel puffy. I’ll post some more picks of tonight’s pump!@RedBallZac you're looking good much better, already see improvements day to day
you bigger and leaner, strong body bro
training yoga is good but better do cardio straight up treadmill before and after, can you do that?
15-15 cardio… I’ll give that a shot. I really upped the intensity on my arms tonight. I super set back and forth between bi’s and tris. Lower weight, higher reps. Pumps were INSANE and my lift time was cut down to 48 minutes. So I think upping intensity on my lifts and adding cardio should amount to same time wise. Maybe even quicker. Thanks for the tips bro
Just felt PUFFY tonight. Pumps were insane! I’ve never felt my arms rub my lats like this. Makes me feel swole AF! Lol. It was arm day but I’m just happy with the fullness all around. Only 8 days in!
bro keep it going you got a good physique I like your size
lookin' good my man keep it up
make sure you keep the diet tight
Leg day last night was LIT! A dinner pic as well. Im
Having a hard time eating enough food lately. This heat makes it even harder. As well as sweating so much and losing so much water at work. Fighting Mother Nature is Making the bulk tough. Just a little revaluation of my goal this cycle. Making 200 I don’t think is gonna happen, but honestly that doesn’t bother me. I see muscle coming in and I’m looking better everyday. That’s a win for me!
Legs
15 minute yoga
Double leg hamstring curl:
80lbs, 15 reps
80, 14 reps, failure
80, 11 reps, failure
80, 7 reps, drop 50lbs, 8 reps, failure
Barbell RDL:
135lbs, 15 reps
225, 10 reps
185, 10 reps
185, 9 reps
EZ bar split squat:
125lbs, 13 reps, failure
125, 12 reps, failure
125, 12 reps, failure
Single leg extension:
70lbs, 12 reps, failure
70, 10 reps, failure
55, 13 reps, failure
55, 10 reps, slow squeeze
Leg press:
6 plates, 4 sets, 10 reps, ass to heels
Note: felt a sting and numbing in my right quad so I backed off here. Played with my foot placement and feet closer together made this more comfortable
Seated calf raise:
140, 4 sets, burnout
20 minute stationary bike cardio (back was starting to pump for sure
Having a hard time eating enough food lately. This heat makes it even harder. As well as sweating so much and losing so much water at work. Fighting Mother Nature is Making the bulk tough. Just a little revaluation of my goal this cycle. Making 200 I don’t think is gonna happen, but honestly that doesn’t bother me. I see muscle coming in and I’m looking better everyday. That’s a win for me!
Legs
15 minute yoga
Double leg hamstring curl:
80lbs, 15 reps
80, 14 reps, failure
80, 11 reps, failure
80, 7 reps, drop 50lbs, 8 reps, failure
Barbell RDL:
135lbs, 15 reps
225, 10 reps
185, 10 reps
185, 9 reps
EZ bar split squat:
125lbs, 13 reps, failure
125, 12 reps, failure
125, 12 reps, failure
Single leg extension:
70lbs, 12 reps, failure
70, 10 reps, failure
55, 13 reps, failure
55, 10 reps, slow squeeze
Leg press:
6 plates, 4 sets, 10 reps, ass to heels
Note: felt a sting and numbing in my right quad so I backed off here. Played with my foot placement and feet closer together made this more comfortable
Seated calf raise:
140, 4 sets, burnout
20 minute stationary bike cardio (back was starting to pump for sure
@RedBallZac Good updates bro.......
@RedBallZac you will hit your goal weight for sure, i suggest doing protein shakes with honey to boost up the calories
have you tried it?
like before bed
your training is good, you train ALL to failure? make sure no injuries
btw you look amazing legs coming in STRONG and powerful nice body there
Thanks bro! I appreciate the compliment. Slowly but surely!
I do two shakes a day right now. One morning and one post workout. I add 1/2 cup oatmeal, 2 eggs, a cup of spinach, and sometimes a teaspoon of pb and a banana to them. Here’s my protein powder I’ve been using.
And I don’t always train to failure. I only train failure when it says it next to the excercise. But yes, I do most times. It just feels good to me. So far pretty injury free. Just a little elbow pain but it’s gotten a lot better the last month or so.
Definitely looking bigger man
@RedBallZac thats good you got the protein up bro
i want to see it high lets see your next training days and diet days update us as you go
I didn’t track the workout last night. It was chest.
Did my traditional yoga warm up and after the workout did 15 minutes in bike and 15 minutes on elliptical for cardio. Went lighter than normal with higher reps. Really enjoying that because these pumps have been awesome. I’m feeling great man. Day 11. Weight hasn’t really budged but I like the way I’m looking. Have rodeo today with my daughter. Still gonna try to get Back workout in later. Breakfast Was a protein shake with eggs and oatmeal. Lunch will probably be out somewhere today with family. We will see.
Did my traditional yoga warm up and after the workout did 15 minutes in bike and 15 minutes on elliptical for cardio. Went lighter than normal with higher reps. Really enjoying that because these pumps have been awesome. I’m feeling great man. Day 11. Weight hasn’t really budged but I like the way I’m looking. Have rodeo today with my daughter. Still gonna try to get Back workout in later. Breakfast Was a protein shake with eggs and oatmeal. Lunch will probably be out somewhere today with family. We will see.
@RedBallZac good share I like to see you following up bro
cardio on point lets push it up moreand share meal pics if you dont have the macros next time please
A
average918
Guest
I like the yoga warm up too
A
average918
Guest
Bro you have a nice strong physique you’re going to do very well in this log will be following along 
starting to see some development in your legs good job
bro the meal looks good I want to see more red meat though
I do yoga every day it is the best thing ever
Back workout last night was a late one. So I’m gonna throw shoulders in today with arms. Hadn’t done bent over barbell rows since I had my back problems at the end of last year. Felt pretty good. Sore today but feel great. Here’s a picture of breakfast. 2 whole eggs, 1/2 cup of egg whites, raisin date and walnut oatmeal, 2oz carved turkey, 12oz milk. Also had protein shake with 1 1/2 scoops protein, 2 eggs, 1/2 cup oats, spinach, teaspoon of peanut butter. Out in the heat all week so I’m gonna try to take it easy today. Eat my food, rest, hit my lift, and watch some ufc.
Back
13 minute yoga warm up
Hammer strength iso lateral row:
Warm up 90, 12 reps
135lbs, 16 reps, failure
135, 14 reps, failure
135, 12 reps, failure
Single arm pull-down:
70, 10 reps
60, 12 reps
Lat pull down with wide d bar:
180, 12 reps, failure
160, 11 reps, fail ire
140, 11 reps, failure
Seated underhand straight bar cable row:
160, 14 reps, failure
140, 16 reps, failure
140, 14 reps, failure
Bent over barbell row:
95, 19 reps, failure
115, 16 reps, failure
135, 12 reps, failure
Back
13 minute yoga warm up
Hammer strength iso lateral row:
Warm up 90, 12 reps
135lbs, 16 reps, failure
135, 14 reps, failure
135, 12 reps, failure
Single arm pull-down:
70, 10 reps
60, 12 reps
Lat pull down with wide d bar:
180, 12 reps, failure
160, 11 reps, fail ire
140, 11 reps, failure
Seated underhand straight bar cable row:
160, 14 reps, failure
140, 16 reps, failure
140, 14 reps, failure
Bent over barbell row:
95, 19 reps, failure
115, 16 reps, failure
135, 12 reps, failure
I hear him talk on the podcast about that. He likes the hot yoga like I do. How about you mobster? Ever done any yoga?
Delicious!
I try man. Red meat costs that extra coin! I think I’ll do burgers tonight on the grill.
Thanks man, I’m hoping so! Working on the diet part. Honestly just eating enough to grow is the hard part. The right stuff anyway.
Absolutely. I owe a lot to yoga. Not only physically, but mentally, emotionally, and spiritually as well. The mind muscle connection and the breathing I’ve learned through yoga has really benefited my lifting.
5oz chicken breast and 10oz sweet potato. Trying to eat enough. Also had some watermelon that’s not pictured. Gonna wait for this to digest and go hit arms!
@RedBallZac clean meal bro
Training was great. Super sets all the way through. Felt great. I’m just really enjoying these pumps I’m getting so the supersets right now are really doing it for me. It’s just getting calories down man. I’m having a hell of a time eating enough. I feel bloated all the time from eating so damn much and on top of the heat it’s been making it a real bitch.@RedBallZac clean meal bro
Arms
14 minute yoga warm up
Tricep rope push down/ cambered bar cable curl
Warmup, 100, 15 reps / 80, 15 reps
120, 17 reps, fail / 120, 18 reps, fail
140, 9 reps, fail / 160, 10 reps, fail
120, 12 reps, fail / 140, 14 reps, fail
100, 17 reps, fail / 120, 16 reps, fail
Seated incline alternate Dumbell curl / Dumbell french press:
35, 12 reps, fail / 65, 18 reps, fail
30, 15 reps, fail / 70, 16 reps, fail
30, 14 reps, fail / 70, 12 reps, fail
25, 18 reps, fail / 65, 18 reps, fail
Reverse grip pull down / hammer preacher curl
100, 14 reps, fail / 30, 15 reps, fail
120, 14 reps, fail / 25, 15 reps, fail
120, 12 reps, / 25, 14 reps, fail
Standing barbell 21 / cable tricep kickback
65, 21 reps / 60, 12 reps, fail
65, 21 reps / 40, 13 reps, fail
65, 21 reps / 40, 13 reps, fail
Lat raise / front raise
30, 15 reps fail / 30, 10 reps fail
25, 18 reps, fail / 25, 12 reps, fail
25, 14 reps, fail/ 25, 9 reps, fail
25, 13 reps, fail / 25, 8 reps fail
Straight bar front raise / rear delt machine fly
85lbs, 12 reps / 140, 14 reps failure
85lbs 10 reps / 140, 12 reps failure
85lbs 10 reps / 120, 16 reps failure
Definitely making changes
@RedBallZac with those super sets the pumps are going to be amazing
the bloating
you need to add digestive enzymes probiotics and psyllium husk, how much of it you doing daily?
A
average918
Guest
I love how you train to failure brother, can't go wrong training like this
bro I like how you mixing in the protein
I need to do more yoga and definitely has a lot of benefits
watermelon sounds good is it easy to get it where you're at
Super sets are always amazing for pumps. If you are feeling that bloated, I would not try to force feed. Just cut a meal out or whatever it takes. The body is telling you it doesn't want it.
Chest
16 minutes yoga warm up
Flat dumbell press:
Warm up 55, 15 reps
80, 15 reps
90, 9 reps, fail
80, 10 reps, fail
60, 13 reps, fail
Cable fly:
80, 10 reps, fail
60, 16 reps, fail
60, 12 reps, fail
Smith machine incline press:
135, 11 reps, fail
135, 8 reps, fail
115, 12 reps, fail
115, 8 reps, fail
Lying incline fly:
60, 10 reps, fail
50, 9 reps, fail
35, 14 reps, fail
Weighted parallel bar dips/ pec Dec super set
25, 12 reps, fail, / 150, 13 reps, fail
25, 10 reps, fail , / 130, 13 reps, fail
25, 8 reps, drop weight 5 reps / 100, 18 reps, slow squeeze, fail
2 sets burnout 135lbs incline hammer strength press
16 minutes yoga warm up
Flat dumbell press:
Warm up 55, 15 reps
80, 15 reps
90, 9 reps, fail
80, 10 reps, fail
60, 13 reps, fail
Cable fly:
80, 10 reps, fail
60, 16 reps, fail
60, 12 reps, fail
Smith machine incline press:
135, 11 reps, fail
135, 8 reps, fail
115, 12 reps, fail
115, 8 reps, fail
Lying incline fly:
60, 10 reps, fail
50, 9 reps, fail
35, 14 reps, fail
Weighted parallel bar dips/ pec Dec super set
25, 12 reps, fail, / 150, 13 reps, fail
25, 10 reps, fail , / 130, 13 reps, fail
25, 8 reps, drop weight 5 reps / 100, 18 reps, slow squeeze, fail
2 sets burnout 135lbs incline hammer strength press
Thanks for all The encouragement bros. I really appreciate it. I feel great. Workouts are killer. Pumps are too. But I Haven’t changed the scale any at all. I’m 2 weeks in tomorrow so I hope these next weeks I get more size. We shall see. Thanks for all the advice!
The heat has been brutal
LevButlerov
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@RedBallZac you're looking good I see you leaning out well
and biggergood dinner, would like to see you cut down on the rice bro
i think force feed not important
more crucial the macros protein count and such
tell us hows your daily macros now?
Im 2200 calories before dinner and last snack and here’s how I’m sitting@RedBallZac you're looking good I see you leaning out well
good dinner, would like to see you cut down on the rice bro
i think force feed not important
more crucial the macros protein count and such
tell us hows your daily macros now?
Last nights workout. Feeling good still. No sides that I can notice other than maybe a little less energy at work (the heat!) and libido is crazy as well. Not complaining! Lol.
Back and shoulders
16 minute yoga warm up
Underhand pull-downs:
160 warm up 15 reps
180, 13 reps, fail
180, 11 reps, fail
160, 11 reps, fail
120, 11 reps, slow squeeze focusing on negative
Straight arm pull through:
100, 15 reps, fail
100, 11 reps, fail
80, 14, slow squeeze
Lying t bar row:
115, 13 reps, fail, palm facing narrow grip
90, 14 reps, fail, pal facing narrow grip
90, 13 reps, fail, wide grip palms down
90, 12 reps, fail, wide grip palms down
Seated row narrow d bar:
200, 13 reps, fail
180, 11 reps, fail
160, 13 reps, fail
Seated hammer strength iso lateral row:
135, 13 reps, fail
135, 11 reps, drop to 90, 13 reps, fail
Dumbell military press/ hex bar shrug superset
45, 14 reps, fail/ 90, 14 reps, fail
45, 12 reps, fail/90, 12 reps, fail
45, 11 reps, fail/ 90, 11 reps, fail
Dumbell lat raise/ hex bar shrug superset
30, 12 reps, fail/ 90, 11 reps, fail
25, 16 reps, fail/90, 10 reps, fail
25, 12 reps, fail/ 90, 10 reps, fail
Seated Dumbell front raise/ rear delt machine fly
35, 14 reps, fail/ 140, 14 reps, fail
30, 14 reps, fail/ 120, 15 reps, fail
30, 12 reps, fail/ 100, 18 reps, fail
Back and shoulders
16 minute yoga warm up
Underhand pull-downs:
160 warm up 15 reps
180, 13 reps, fail
180, 11 reps, fail
160, 11 reps, fail
120, 11 reps, slow squeeze focusing on negative
Straight arm pull through:
100, 15 reps, fail
100, 11 reps, fail
80, 14, slow squeeze
Lying t bar row:
115, 13 reps, fail, palm facing narrow grip
90, 14 reps, fail, pal facing narrow grip
90, 13 reps, fail, wide grip palms down
90, 12 reps, fail, wide grip palms down
Seated row narrow d bar:
200, 13 reps, fail
180, 11 reps, fail
160, 13 reps, fail
Seated hammer strength iso lateral row:
135, 13 reps, fail
135, 11 reps, drop to 90, 13 reps, fail
Dumbell military press/ hex bar shrug superset
45, 14 reps, fail/ 90, 14 reps, fail
45, 12 reps, fail/90, 12 reps, fail
45, 11 reps, fail/ 90, 11 reps, fail
Dumbell lat raise/ hex bar shrug superset
30, 12 reps, fail/ 90, 11 reps, fail
25, 16 reps, fail/90, 10 reps, fail
25, 12 reps, fail/ 90, 10 reps, fail
Seated Dumbell front raise/ rear delt machine fly
35, 14 reps, fail/ 140, 14 reps, fail
30, 14 reps, fail/ 120, 15 reps, fail
30, 12 reps, fail/ 100, 18 reps, fail
LevButlerov
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@RedBallZac this is good but your protein is too low, should be over 200 grams protein and your fats
you need to get fats from omega 3 fats like walnuts and fish oil not peanut butter
lets make the changes
you add fiber? like psyllium husk
LevButlerov
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good job with the warm-up session
bro back and shoulders I like to hit those
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average918
Guest
Keep grinding brother loving this log so far!
keep up the good work and keep grinding
The back is coming in nicely
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