My daily GRIND with PSL gears.

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  1. #46
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    Back to full training?

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    Sent from my iPhone using Tapatalk
    Last edited by HFO3; 12-11-2019 at 11:32 AM.

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    Quote Originally Posted by REHH View Post
    Back to full training?
    not yet. but I'm managing every day to keep conditioned and break a sweat lol

  4. #49
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    yesterday was a scheduled rest day. today I went back at it... hard and heavy basics. I have been using ciallis 10mg a day and the pumps are pretty crazy, also using IML max pump extreme ( the grape flavor taste like ass and looks like dirty laundry water) but works well with IML nitro 4 vaso ...insane pumps.

    standing bicep curls 2 wu sets 3 working sets
    ez bar curls 2 wu sets 3 working sets

    DB skull crushers 2 wu sets 3 working sets
    ez bar skull crushers 2 wu sets 3 working sets

    abductions - 4 x20
    adductions 4 x20

    *edit* body squats idk maybe 4-5 sets 100 ffkkin reps lol I just kept going until I was exhausted and had some blood flows- No ankle pain today so that is good

    laying corkscrew leg raises 3 x 30

    left the gym swollen af. Good session today

    be back with macros

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    Quote Originally Posted by HFO3 View Post



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    My total for the day



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    Today is chest and triceps... abs and cardio... be back later with a full report

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    Meal 3. 8ozChicken breast 1.5 cups Jasmin rice-1.5 cups strawberries

    Stair climber warm up
    Calf machine Rotation foot pedal type- I thinking it’s by free motion. 5 sets 30+ reps
    Standing calf raises 5 sets 10 reps
    Deep stretching in between sets
    Calves were on fire
    Chest went well too
    4 sets incline db press
    4 sets flat db press
    Seated cables
    2 sets cable flies for upper
    2 sets mid
    2 sets lower

    3 sets single arm rope extension
    3 sets dips

    Overall, this was a solid workout, I used 3.5 grams arginine pre workout and no stimulants ... that’s a change that takes getting used to

  9. #54
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    Quote Originally Posted by HFO3 View Post
    Meal 3. 8ozChicken breast 1.5 cups Jasmin rice-1.5 cups strawberries

    Stair climber warm up
    Calf machine Rotation foot pedal type- I thinking it’s by free motion. 5 sets 30+ reps
    Standing calf raises 5 sets 10 reps
    Deep stretching in between sets
    Calves were on fire
    Chest went well too
    4 sets incline db press
    4 sets flat db press
    Seated cables
    2 sets cable flies for upper
    2 sets mid
    2 sets lower

    3 sets single arm rope extension
    3 sets dips

    Overall, this was a solid workout, I used 3.5 grams arginine pre workout and no stimulants ... that’s a change that takes getting used to
    It'll only help I'm sure.

    When I took stims out I had to get my head right, it stays right on command now though.

  10. #55
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    Fridays session was like this

    Lat pulldowns wide grip 6 sets heavy
    close grip pulldowns on HS 6 sets heavy
    rear delts bent over db laterals heavy to failure 6 sets
    seated overhead press smith machine 4 sets of 20

    kneeling ab crunches I used the rope on the cables with a moderate weight until each set caused a FIRE in the HOLE baby! ... 5 sets


    Today's session was even better

    hamstring curls 3 warm ups sets
    leg extensions 3 sets also warmups
    I super set those with moderate weight and 15 reps each set

    squats on the squat machine, I did 6 sets which I super set with body squats holding a single plate (still nursing the ankle a bit)
    adductions/abductions I almost always super set these two

    5 sets assisted pull-ups and 2 sets pull-ups for a total of 7 sets
    Then I blew arms up using a three way rotation...
    bicep reverse curls with a straight bar
    laying skull crushers with a plate then 2 plates then 1 again
    hammer curls across the chest

    Finished with 2 sets of rope extensions and 2 sets of dip

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    Leg day went very well, seems my soft tissues are healed 100%

    I used these 4 exercises in rotation at 4 sets each
    front squat machine
    hack squats
    leg press
    Bulgarian squat on a step

    calve raises seated 3 sets
    bodyweight standing calves 3 sets superset with seated

    finished the day with 3 sets of pullups and some ab work on the mats

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    The session today.... shoulders/triceps battle rope and pushups.... FUN day

    seated overhead press on the smith
    4 sets 15+ reps full lockout and deep stretch
    laterals very strict form moderate weight 5 sets


    ez curl cable pressdowns... I focused on the medial and long head 4 sets 12-15 reps of perfect form and held the peak contractions
    DB skull crusher laying on the bench again, I held the peak
    rope pressdowns to failure of form maybe 7-9 reps-ish

    battle rope 5 sets at 30seconds each and 3 sets of push ups to failure

    the pump was KILLER

    macros so far
    2426 cals
    F-112.8
    C-198
    P-170.8

  13. #58
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    Having trouble activating your hams?

    I have a few ways to train them very effectively ...here's a couple you can try, I think you'll like them

    stiff leg deads done very slowly ... I like the long stretch, try a 3-4 count on the eccentric this really causes a lot of activation more so than the peak contraction, imo
    standing single-leg curl I prefer a moderate weight with some volume for a 3/4 ROM, less peak more stretch, eliminating the peak all together (if you have this machine, great, if not just add the sets to lying leg curls
    lying leg curl... using moderate weight, have your partner add eccentric load for a longer TUT and try this with 3/4 ROM reps from the long contraction eliminating the peak all together...


    I trained quads and light hams today, here's what that looked like

    front squat machine 4 sets

    hack squats 4 sets

    bulgarian squats 4 sets

    leg press 3 sets

    finished with leg extensions 3 sets
    lying leg curls 4 sets .... I ran short on time so I'll train hams again in a couple of days

  14. #59
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    Quote Originally Posted by HFO3 View Post
    Morning! Morning IMF...
    If you?re like me and many of you are, you?re husbands, fathers, co-workers, bosses...
    it?s easy to get caught up rushing through the moments that make our days... Make a choice to be present in each one today - No Limits!

    Meal 1. Marinated sirloin steak. 1/2 avocado. 1/4 cup raw almonds. Mature whit cheddar. Fresh cherries. 1 cup fresh strawberries

    Btw, this meal has a solid rotation to really pull the best of the flavors together lol
    it goes down best for me like so...
    almonds/cheese/cherry
    Steak/ avocado
    Strawberries
    with roughly 24oz water



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    This dish is ok for me.

  15. #60
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    thats one of my favorites too


    Its been awhile since I have updated my “daily grind” perhaps I should change the name to "monthly grind” lol

    update:
    I’m consistent 4 days a week in the gym and I’m maintaining muscle size and keeping the polished look so so to speak, Im not pushing for growth but just to say healthy, and in shape, my legs are starting to come back now too...finally!

    being an old-er gym goer, I can without hesitation say the recoup time from injuries has definitely increased but thankfully the magic still happens the same way no matter your age as long as you combine there right food and training. I think my log is evolving into a blog-log of sorts lol Im not sure but I’ll keep updating Im just not as dedicated as some but I appreciate all you guys in this community and I hope my addition here gives something back to each one of you, in one way or another!


    current gear usage and daily macros

    300 atipp GEAR CHURCH
    150 TPP GEAR CHURCH
    400 mast P PSL EP GEAR

    3300cals more or less daily and i eat the same foods I always eat, my current weight and height is 202 and 5’9”

    Still not strong like most of you guys but that’s nothing new for me

    I’ll take a decent pic next friday and post this weeks gym sessions !!





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