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@MarkNV great updates bro.........
Thanks brother! I am trying to keep everything I do simple and to the point. Simple log, simple food, simple and straightforward workouts.
All of a sudden I started getting a flag saying the file is too big. I made it smaller but i still get the flag
can you check the file size please broly @MarkNV
Friday trainer session
Today we did some leg work and core.
The first 15 minutes we did some easy core work, primarily focusing on stretching that glute. I learned something today…those tiny little exercises you see girls doing, off in the corners of the gym, are no fucking joke!!
From there we did some very light leg work and put that glute under some very light and controlled tension.
3 sets of 10 body weight squats really slow
3 sets single leg press with just the sled. 3/4 of a movement, nice and easy
3 sets x 12 to 15 LIGHT single leg extensions.
3 sets single leg seated hamstring curls
45 lbs on the healthy side.
15 lbs on the pulled glute side
A shit load of standing calf raises on a block and holding 45 lb plates.
I also got in early to do 30 minutes on treadmill. For a total of 1.5 hours of cardio today.
The glute feels good! It doesn’t feel like an injury anymore, it feels like a moderately sore muscle pull. A little Better every day
Today we did some leg work and core.
The first 15 minutes we did some easy core work, primarily focusing on stretching that glute. I learned something today…those tiny little exercises you see girls doing, off in the corners of the gym, are no fucking joke!!
From there we did some very light leg work and put that glute under some very light and controlled tension.
3 sets of 10 body weight squats really slow
3 sets single leg press with just the sled. 3/4 of a movement, nice and easy
3 sets x 12 to 15 LIGHT single leg extensions.
3 sets single leg seated hamstring curls
45 lbs on the healthy side.
15 lbs on the pulled glute side
A shit load of standing calf raises on a block and holding 45 lb plates.
I also got in early to do 30 minutes on treadmill. For a total of 1.5 hours of cardio today.
The glute feels good! It doesn’t feel like an injury anymore, it feels like a moderately sore muscle pull. A little Better every day
I wll mess with it later
Saturday Morning 0145
I have 16 days before my quarterly shoulder injection!! And boy oh boy I can feel every little thing!! Not enough to scare me away from a great morning grind!
But I did have to lighten it up to lessen the pain of the impingement.
Chest
Bench
135 x 2 x 12
185 x 1 x 10
205 x 1 x 8
135 x 1 x AMRAppP
Single arm dumbbell press
40 x 3 x AMRAP
hammer Strength Decline
50 lbs wach side 3 x 12
Cable crossovers light
3 x AMRAP
Tri’s
Pushdowns/kickbacks
50kg x 12-15. KB 10kg x 12
57.5kg x 10-12. KB 10kg x 12
65kg x 10-12. KB 10kg AMRAP
Rope pushdown/single arm reverse pushdown
32.5kg x 12. RPD 10kg x 12
Repeat
Repeat
Dip machine (a bit easier on the shoulder)
205 3 x AMRAP
45 minutes cardio
I have 16 days before my quarterly shoulder injection!! And boy oh boy I can feel every little thing!! Not enough to scare me away from a great morning grind!
But I did have to lighten it up to lessen the pain of the impingement.
Chest
Bench
135 x 2 x 12
185 x 1 x 10
205 x 1 x 8
135 x 1 x AMRAppP
Single arm dumbbell press
40 x 3 x AMRAP
hammer Strength Decline
50 lbs wach side 3 x 12
Cable crossovers light
3 x AMRAP
Tri’s
Pushdowns/kickbacks
50kg x 12-15. KB 10kg x 12
57.5kg x 10-12. KB 10kg x 12
65kg x 10-12. KB 10kg AMRAP
Rope pushdown/single arm reverse pushdown
32.5kg x 12. RPD 10kg x 12
Repeat
Repeat
Dip machine (a bit easier on the shoulder)
205 3 x AMRAP
45 minutes cardio
Looks and sound great. I like simple but good. Well done
Thank you brother!
nice and strong on the meal broly and training is hot up but the meal i see perfect can you swap the potatoes for sweet potatoes or yams next time? @MarkNV
@MarkNV i've never seen potatoes mixed with eggs like that
is there a name of that dish or did you just come up with it ?
I just came up with it. There is diced pork in there as well. I put a lid on it to kind of steam the eggs to help them along.
I sure can, I picked up both russet and sweet at the store
I have another container with a couple of lbs of ground beef that I use as well.
I will cook big pieces on the smoker and then eat off of that for a week. This time it was a big pork loin. Next time it might be a couple of tritip, or a pile of chicken.
Gotta switch it up.
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