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Bro, good that you're eating your ground beef and 90% of solid.
We raise some solid beef. I hope that beef is from Texas.
We raise some solid beef. I hope that beef is from Texas.
my man! Enjoy!
Will do brother! Thanks as always. Top notch product, it's hard not to enjoy these gains
TRAINING:
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Ez Bar Tricep Pushdowns:
The rep target was 12-15.
Set 1 =210x15
Set 2 =210x14
Set 3 =210x12
Set 4 =210x13
Ez Bar Overhead Tricep Extensions:
The goal here was 12 perfect form reps.
Set 1 =170x12
Set 2 =170x12
Set 3 =170x12
Set 4 =170x12
KettleBell Tate Press:
The goal was 10 reps.
Set 1 =25x10 +5pump reps with shorter ROM
Set 2 =25x10 +5pump reps with shorter ROM
Set 3 =25x10 +5pump reps with shorter ROM
Set 4 =25x10 +5pump reps with shorter ROM
Ez Bar Close Grip Presses:
AMRAP.
115x26
Ez Bar Curls:
The goal was 10 reps with 30 second rest periods.
Set 1 =85x11
Set 2 =85x10
Set 3 =85x9
Set 4 =85x9
Straight Bar Cable Curl:
10-12 rep range was the target.
Set 1 =120x12
Set 2 =120x11
Set 3 =120x10
Set 4 =120x9 /drop/ 90x8
Seated Incline DB Curls:
The goal was 10-15 reps with 90 second rest periods.
Set 1 =25x14
Set 2 =25x10
Set 3 =25x10
Set 4 =25x9 /drop/ 20x5
Calf Raises on Leg Press:
The goal was 15 reps with 5 partials added at the end.
Set 1 =450x15 +5 partials
Set 2 =450x15 +5 partials
Set 3 =450x15 +5 partials
Set 4 =450x15 +5 partials
Weighted Ab Crunch Machine:
To failure:
Set 1 =100x15
Set 2 =100x12
Set 3 =100x11
Set 4 =100x10.5 (almost got 11 but couldn't quite get the last little bit to count it)
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Ez Bar Tricep Pushdowns:
The rep target was 12-15.
Set 1 =210x15
Set 2 =210x14
Set 3 =210x12
Set 4 =210x13
Ez Bar Overhead Tricep Extensions:
The goal here was 12 perfect form reps.
Set 1 =170x12
Set 2 =170x12
Set 3 =170x12
Set 4 =170x12
KettleBell Tate Press:
The goal was 10 reps.
Set 1 =25x10 +5pump reps with shorter ROM
Set 2 =25x10 +5pump reps with shorter ROM
Set 3 =25x10 +5pump reps with shorter ROM
Set 4 =25x10 +5pump reps with shorter ROM
Ez Bar Close Grip Presses:
AMRAP.
115x26
Ez Bar Curls:
The goal was 10 reps with 30 second rest periods.
Set 1 =85x11
Set 2 =85x10
Set 3 =85x9
Set 4 =85x9
Straight Bar Cable Curl:
10-12 rep range was the target.
Set 1 =120x12
Set 2 =120x11
Set 3 =120x10
Set 4 =120x9 /drop/ 90x8
Seated Incline DB Curls:
The goal was 10-15 reps with 90 second rest periods.
Set 1 =25x14
Set 2 =25x10
Set 3 =25x10
Set 4 =25x9 /drop/ 20x5
Calf Raises on Leg Press:
The goal was 15 reps with 5 partials added at the end.
Set 1 =450x15 +5 partials
Set 2 =450x15 +5 partials
Set 3 =450x15 +5 partials
Set 4 =450x15 +5 partials
Weighted Ab Crunch Machine:
To failure:
Set 1 =100x15
Set 2 =100x12
Set 3 =100x11
Set 4 =100x10.5 (almost got 11 but couldn't quite get the last little bit to count it)
That looks phenomenal!
RECOVERY DAY:
Did 30 mins of fasted cardio on my stationary bike this morning. Spent the day relaxing with my family while my town gets pounded by another snow storm. Hit the treadmill for another 30 mins of incline walking around supper time. Held a few planks and did some stretching.
Regular Plank =4mins 30 sec.
Left + Right Side Plank =2mins.
Now it's time to eat again!
Supper tonight is Moose, Brocolli, and Avocado
Did 30 mins of fasted cardio on my stationary bike this morning. Spent the day relaxing with my family while my town gets pounded by another snow storm. Hit the treadmill for another 30 mins of incline walking around supper time. Held a few planks and did some stretching.
Regular Plank =4mins 30 sec.
Left + Right Side Plank =2mins.
Now it's time to eat again!
Supper tonight is Moose, Brocolli, and Avocado
438 grams protein bro thats the real level @OceanViewRECOVERY DAY:
Did 30 mins of fasted cardio on my stationary bike this morning. Spent the day relaxing with my family while my town gets pounded by another snow storm. Hit the treadmill for another 30 mins of incline walking around supper time. Held a few planks and did some stretching.
Regular Plank =4mins 30 sec.
Left + Right Side Plank =2mins.
Now it's time to eat again!
Supper tonight is Moose, Brocolli, and Avocado
View attachment 77366
you are really the big KING here
recovery day is nice too smooth core and meal is MOOSE! you a TRUE Canadian
They're pretty slick looking! Great looking products for sureLove the labels on the gear
Just about to walk into the gym now. Ready to crush itchest back fuel to the brim bro
TRAINING:
Lastnight I hit Chest, Back, and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Chest Press /ss/ Dips:
60 sec rest periods. The goal was to go to failure on the machine press, then immediately do bodyweight dips to failure. I threw in an extra set of Chest Press with a lower weight and went to failure again.
Set 1 =250x11 then 8 dips
Set 2 =250x7 then 5 dips
Set 3 =250x6 then 5 dips
Set 4 =180x13
Cable Crossovers:
The goal was failure around 10-15 reps with 60 second rest periods.
Set 1 =65x17
Set 2 =65x12
Set 3 =65x11
Set 4 =65x10 took a few deep breaths +6
Following the last set I did a chest stretch with 55 lb DB's and held it for 30 seconds.
Pull-Ups:
The goal was to go to failure wait 60 seconds then failure again.
Set 1 =10
Set 2 =4
Lat Pulldowns:
1 Set to failure.
160x11
DB Shrugs:
The target was 15 reps with a 2 second hold at the top. 60 second rest periods.
Set 1 =100x15
Set 2 =100x13
Set 3 =100x10 took a few breaths +6
Seated Cable Row:
The goal was 8-10 reps with a exaggerated ROM. 60 second rest periods.
Set 1 =140x10
Set 2 =140x9
Set 3 =140x8
DB Rear Laterals /ss/ DB Side Laterals:
The goal was to hit failure on both exercises 60 second rest periods.
Set 1 =rear: 25x12 side:30x13
Set 2 =rear: 25x9 side: 30:12
Set 3 =rear: 25x7 /drop/ 20x8 side:30x11 /drop/ 20x9
Lastnight I hit Chest, Back, and Shoulders.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Machine Chest Press /ss/ Dips:
60 sec rest periods. The goal was to go to failure on the machine press, then immediately do bodyweight dips to failure. I threw in an extra set of Chest Press with a lower weight and went to failure again.
Set 1 =250x11 then 8 dips
Set 2 =250x7 then 5 dips
Set 3 =250x6 then 5 dips
Set 4 =180x13
Cable Crossovers:
The goal was failure around 10-15 reps with 60 second rest periods.
Set 1 =65x17
Set 2 =65x12
Set 3 =65x11
Set 4 =65x10 took a few deep breaths +6
Following the last set I did a chest stretch with 55 lb DB's and held it for 30 seconds.
Pull-Ups:
The goal was to go to failure wait 60 seconds then failure again.
Set 1 =10
Set 2 =4
Lat Pulldowns:
1 Set to failure.
160x11
DB Shrugs:
The target was 15 reps with a 2 second hold at the top. 60 second rest periods.
Set 1 =100x15
Set 2 =100x13
Set 3 =100x10 took a few breaths +6
Seated Cable Row:
The goal was 8-10 reps with a exaggerated ROM. 60 second rest periods.
Set 1 =140x10
Set 2 =140x9
Set 3 =140x8
DB Rear Laterals /ss/ DB Side Laterals:
The goal was to hit failure on both exercises 60 second rest periods.
Set 1 =rear: 25x12 side:30x13
Set 2 =rear: 25x9 side: 30:12
Set 3 =rear: 25x7 /drop/ 20x8 side:30x11 /drop/ 20x9
Huge training day really maxed it out I see
and protein is staying very high @OceanView the KING continues.
It was a great training day. Felt great and had a huge pump.Huge training day really maxed it out I see
and protein is staying very high @OceanView the KING continues.
Protein always high
