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Nasty, Freaky, Ugly Size
- Thread starter montego
- Start date
- Feb 19, 2018
- 1,333
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- 0
- 38
Muscle rounds today
Legs were still sore from my loading day a couple days back so, the extra calories will go to good use and, I had a post workout nap after olive garden. Gluten free pasta with plain marinara asked grilled chicken.
Leg press low and wide - 10*25
Leg press low and close - 10*24
Glute kick back toe pointed - 150*24, 22
Extension - 150*23, 21
Cable curl - 60*23
Drag curl - 95*24
Legs were still sore from my loading day a couple days back so, the extra calories will go to good use and, I had a post workout nap after olive garden. Gluten free pasta with plain marinara asked grilled chicken.
Leg press low and wide - 10*25
Leg press low and close - 10*24
Glute kick back toe pointed - 150*24, 22
Extension - 150*23, 21
Cable curl - 60*23
Drag curl - 95*24
- Feb 19, 2018
- 1,333
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Love high rep sets on those
Upper loading. Pretty good today. Still trying to get strength back up but it's getting better.
Bent over Bb row - 315*10, 365*7
Mid width grip pd - stack *9 2 drops to failure 60 second weighted stretch
Flat Bb bench - 275*8, 6
Hammer Decline - 180*15 1.5's 60 second weighted stretch
Machine Shoulder Press - 360*10, 410*7
DB Shoulder Press - 55*11 60 second broom stretch each side
Unilateral Preacher Curl - 45*12, drop set of 6,6,5 (changing grips) 60 second static stretch
Nothing builds a back like bent over barbell rows. They are for the back what squats are for legs.
- Feb 19, 2018
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- 38
Lower loading
Fucked my hand up at work last night. Nothing major or broken but it got popped pretty hard. No free weight movements today for that reason.
Smith squat - 405*10, 10, 9
Duck squat - 185*9
Seated curl - 130*10, 8
Calf Raise - 300*12, 11, 11, 10
Post workout egg whites, whey and fruity pebbles.
75p, 75c, 4f
Here's what my nutrition looks like atm. Still progressively adding food as time goes on so it's a little light atm.
Non training -
1-
5 whole eggs
200g egg whites
2-
275g chicken breast
2c Broccoli
2tbsp EVOO
3- snack
5 boiled eggs
4-
275g chicken breast
2c Broccoli
90g almonds
5-
480g egg whites (16oz)
25g whey
2tbsp Nat PB
6-
250g red meat
1c broccoli
Half avocado
7-
Same as 6
Training days
1- pre workout
5 whole eggs
1 bagel
1 banana
2 -
480g egg whites
25g whey
75g cereal
1 banana
3 -
250g Chicken Breast
2 bagels
1 banana
4 -
250g Chicken Breast
300g Jasmine rice
5- snack
5 eggs
6-
250g red meat
200g Jasmine rice
7 -
280g red meat
1c broccoli
Fucked my hand up at work last night. Nothing major or broken but it got popped pretty hard. No free weight movements today for that reason.
Smith squat - 405*10, 10, 9
Duck squat - 185*9
Seated curl - 130*10, 8
Calf Raise - 300*12, 11, 11, 10
Post workout egg whites, whey and fruity pebbles.
75p, 75c, 4f
Here's what my nutrition looks like atm. Still progressively adding food as time goes on so it's a little light atm.
Non training -
1-
5 whole eggs
200g egg whites
2-
275g chicken breast
2c Broccoli
2tbsp EVOO
3- snack
5 boiled eggs
4-
275g chicken breast
2c Broccoli
90g almonds
5-
480g egg whites (16oz)
25g whey
2tbsp Nat PB
6-
250g red meat
1c broccoli
Half avocado
7-
Same as 6
Training days
1- pre workout
5 whole eggs
1 bagel
1 banana
2 -
480g egg whites
25g whey
75g cereal
1 banana
3 -
250g Chicken Breast
2 bagels
1 banana
4 -
250g Chicken Breast
300g Jasmine rice
5- snack
5 eggs
6-
250g red meat
200g Jasmine rice
7 -
280g red meat
1c broccoli
- Feb 19, 2018
- 1,333
- 0
- 0
- 38
Upper Muscle Rounds
Good session. Was a bit rushed cause I have so much to do since I finally have a day off.
Hammer Row - 270(both arms) *23
Hammer row - 135(1 arm at a time) *22
Rack Pull - 495*21 (form broke down so I stopped)
Mid grip Pulldown - 13*23
Loaded stretch
Close grip machine press - 260*25, 22
Fly loaded stretch
Bent over lateral swings - 40*26, 23
Broom stretch
DB curl - 30*23
Dual handle Cable curls, arms back - 35*22
Preacher stretch
I spent so much time the last few months I was training tweaking exercises and finding ques so I'm fully activating my lats and chest and it's payed off after the couple months of minimum training. I'm feeling the target muscle work more then ever and that's bringing brutal pumps so, my sets are shortening due to pain instead of fatigue. I'm also once again getting that dull ache after each training session. Not ***S but more life the muscle is bruised deep inside which in the past has been a good sign.
Weighed at the gym, 250 right now. Dunno how accurate the scale is but that seems right. By years end, 265-270. It'll happen.
Good session. Was a bit rushed cause I have so much to do since I finally have a day off.
Hammer Row - 270(both arms) *23
Hammer row - 135(1 arm at a time) *22
Rack Pull - 495*21 (form broke down so I stopped)
Mid grip Pulldown - 13*23
Loaded stretch
Close grip machine press - 260*25, 22
Fly loaded stretch
Bent over lateral swings - 40*26, 23
Broom stretch
DB curl - 30*23
Dual handle Cable curls, arms back - 35*22
Preacher stretch
I spent so much time the last few months I was training tweaking exercises and finding ques so I'm fully activating my lats and chest and it's payed off after the couple months of minimum training. I'm feeling the target muscle work more then ever and that's bringing brutal pumps so, my sets are shortening due to pain instead of fatigue. I'm also once again getting that dull ache after each training session. Not ***S but more life the muscle is bruised deep inside which in the past has been a good sign.
Weighed at the gym, 250 right now. Dunno how accurate the scale is but that seems right. By years end, 265-270. It'll happen.
d2r2ddd
AnaSCI VET
2nd Post training meal. Ran out of bagels
and u ran out to eat the cars @ the parking lot ??
- Feb 19, 2018
- 1,333
- 0
- 0
- 38
- Feb 19, 2018
- 1,333
- 0
- 0
- 38
Lower muscle rounds
These turned into straight DC sets. Might have had a little tren base before the session......
Hack - 12 plates *8,4,2
Widowmaker - 6*20
Sldl hammer machine - 410*7, 3, 2
Leg press low close - 12 *8, 4,2
Calf demo - 200lbs
Fuck off I'm destroyed.
These turned into straight DC sets. Might have had a little tren base before the session......
Hack - 12 plates *8,4,2
Widowmaker - 6*20
Sldl hammer machine - 410*7, 3, 2
Leg press low close - 12 *8, 4,2
Calf demo - 200lbs
Fuck off I'm destroyed.
- Feb 19, 2018
- 1,333
- 0
- 0
- 38
Off day
Meals are going down pretty easily lately. Today being a non training day this has what they look like so far.
1-
6 whole eggs
1c whites
2-
275g chicken breast
1c broccoli
90g almonds
3-
Same as 2 sub almonds for one small Avocado
4-
280g bison
1c broccoli
2tbsp EVOO
5-
250g salmon
Asparagus
6 will be a shake with pb and 7 steak meal with oats
Onward and upward
Meals are going down pretty easily lately. Today being a non training day this has what they look like so far.
1-
6 whole eggs
1c whites
2-
275g chicken breast
1c broccoli
90g almonds
3-
Same as 2 sub almonds for one small Avocado
4-
280g bison
1c broccoli
2tbsp EVOO
5-
250g salmon
Asparagus
6 will be a shake with pb and 7 steak meal with oats
Onward and upward
- Feb 19, 2018
- 1,333
- 0
- 0
- 38
Get on it! I'm still enjoying it quite a bit. I may switch my set up back to the full program soon.
Last year I removed the lower pump training because I was having recovery and cramping issues that lead me to tearing my Sartorius. I moved lower loading and muscle rounds up one tier to accommodate and it seems to have worked well but, I am gonna give it another go.