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My daily grind

I gave double reds yesterday, started 12.5mgs aromasin daily and will be taking 3 liv52ds a day with no less than 1.25 gallons of water per day. I'm thinking this should get everything back in range, I will get BW done in 6 more weeks.
 

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warm up bike for 12min
Leg curls warm up
2x30
leg press
1x40
2x30
1x20
squats
4x15
leg extensions
4x15

treadmill 20minutes

[TABLE="class: table0, width: 0"]
[TR="class: total"]
[TD="bgcolor: #F6F6F6, align: center"]3,267[/TD]
[TD="bgcolor: #F6F6F6, align: center"]336[/TD]
[TD="bgcolor: #F6F6F6, align: center"]75[/TD]
[TD="bgcolor: #F6F6F6, align: center"]299[/TD]
[/TR]
[/TABLE]
 
I was sick the last two days, still not 100% today but felt good enough to hit arms
pull ups (warm up)
3 sets
z cable curls
3x15
1x21
concentration curls
3x20
hammer curls
3x15
1x8
lying tri extensions
4x20
straight bar pressdowns
4x15
reverse pressdowns
4x12
laterals
4x15
 
macro count
[TABLE="class: table0, width: 0"]
[TR="class: total"]
[TD="bgcolor: #F6F6F6, align: center"]2,836[/TD]
[TD="bgcolor: #F6F6F6, align: center"] 258[/TD]
[TD="bgcolor: #F6F6F6, align: center"] 92[/TD]
[TD="bgcolor: #F6F6F6, align: center"] 262[/TD]
[/TR]
[/TABLE]
 
hammer pulldowns-various grips
4x12
hammer wide rows
2x12
close grip rows
2x12
reverse grip pulldowns
3x12
cable rows
4x12
db rear laterals
4x15
rear delt machine
4x15+

seated calves super set with raises body weight only
4x failure~ fire in the hole!
 
Just popped in real quick to look around and see how its goin'. But it looks like Hfo has his swole on. :winkfinger:

attachment.php
 
^^ this +1 :thumb:
 
Sunday make up day for Tuesday~ I hate missing during the week

incline DB presses
2x20
incline DB flies~wide
3x12
flat db presses
3x12
flat db flies wide
3x12
1x8
cable flies
4x12

seated chest press
2x10
1x8
1x15

I was super focused today, chest was extremely pumped, very slow and controlled ROM... striations are coming

2.5 Philadelphia sushi rolls, 1 ny strip steak w/ asparagus, bell peppers and onion, 1/2 shrimp tempura sushi roll, 1 miso soup, 1 long island iced tea... Kick ass diner!
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,622[/TD]
[TD]253[/TD]
[TD]20[/TD]
[TD]228[/TD]
[/TR]
[/TABLE]
 
leg curls 2.1.2.3 tempo lit my hams on fire
3 sets
squats
1x warm up
4x working sets 12 reps knees and toes out~heavvy weight
squat machine I think its a hammer, not sure though
1x20
3x10-12 light weight
leg extensions
1x15
4x20 some static resistance incorporated in
hanging leg raises
4 sets to failure

kick ass day today!
cals, carbs, fat, protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,260[/TD]
[TD]284[/TD]
[TD]44[/TD]
[TD]192 [/TD]
[/TR]
[/TABLE]
 
HFO3 said:
leg curls 2.1.2.3 tempo lit my hams on fire
3 sets
squats
1x warm up
4x working sets 12 reps knees and toes out~heavvy weight
squat machine I think its a hammer, not sure though
1x20
3x10-12 light weight
leg extensions
1x15
4x20 some static resistance incorporated in
hanging leg raises
4 sets to failure

kick ass day today!
cals, carbs, fat, protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,260[/TD]
[TD]284[/TD]
[TD]44[/TD]
[TD]192[/TD]
[/TR]
[/TABLE]
Click to expand...

updated
cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]3,233[/TD]
[TD]328[/TD]
[TD]65[/TD]
[TD]266[/TD]
[/TR]
[/TABLE]
 
overhead barbell press super set with laterals to warm up 2 sets each
over head db press
5x10-15 reps very slow rep count
side laterals and rear laterals superset 4 sets each
SHOULDERS are on fucken FIRE!
barbell front raises
4 sets

tricep rope pressdowns
5x12-15 reps
single rope pressdowns
3x10
incline z bar extensions
1xfailure
flat bench z bar extensions
2x10
 
cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]3,141[/TD]
[TD]443[/TD]
[TD]77[/TD]
[TD]203[/TD]
[/TR]
[/TABLE]

HFO3 said:
overhead barbell press super set with laterals to warm up 2 sets each
over head db press
5x10-15 reps very slow rep count
side laterals and rear laterals superset 4 sets each
SHOULDERS are on fucken FIRE!
barbell front raises
4 sets

tricep rope pressdowns
5x12-15 reps
single rope pressdowns
3x10
incline z bar extensions
1xfailure
flat bench z bar extensions
2x10
Click to expand...
 
pull ups
4 sets, slow, controlled, held a 2 count with chin above bar
HS pull downs
4 sets
Db rows
5 sets
cable rows
5 sets
cable pulldowns wide grip
5 sets

hanging leg raises
3 sets

macros so far
cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]1,901[/TD]
[TD]196[/TD]
[TD]59[/TD]
[TD]165[/TD]
[/TR]
[/TABLE]
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
HFO3 said:
pull ups
4 sets, slow, controlled, held a 2 count with chin above bar
HS pull downs
4 sets
Db rows
5 sets
cable rows
5 sets
cable pulldowns wide grip
5 sets

hanging leg raises
3 sets

macros so far
cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]1,901[/TD]
[TD]196[/TD]
[TD]59[/TD]
[TD]165[/TD]
[/TR]
[/TABLE]
Click to expand...

cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,548[/TD]
[TD]272[/TD]
[TD]79[/TD]
[TD]204[/TD]
[/TR]
[/TABLE]
 
Incline flies -- I super set with laterals, 10lb DB's are used just to warm the shoulders and fill them with up blood.
6 sets
Incline presses
4 sets
Flat presses
5 sets

cable decline flies
5 sets
seated chest press
2 heavy sets
1 drop set, increments of 20
 
HFO3 said:
Incline flies -- I super set with laterals, 10lb DB's are used just to warm the shoulders and fill them with up blood.
6 sets
Incline presses
4 sets
Flat presses
5 sets

cable decline flies
5 sets
seated chest press
2 heavy sets
1 drop set, increments of 20
Click to expand...

cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]2,791[/TD]
[TD]339[/TD]
[TD]49[/TD]
[TD]255[/TD]
[/TR]
[/TABLE]
 
HFO3 said:
Incline flies -- I super set with laterals, 10lb DB's are used just to warm the shoulders and fill them with up blood.
6 sets
Incline presses
4 sets
Flat presses
5 sets

cable decline flies
5 sets
seated chest press
2 heavy sets
1 drop set, increments of 20
Click to expand...

I like that combo!
 
HFO3 said:
Incline flies -- I super set with laterals, 10lb DB's are used just to warm the shoulders and fill them with up blood.
6 sets
Incline presses
4 sets
Flat presses
5 sets

cable decline flies
5 sets
seated chest press
2 heavy sets
1 drop set, increments of 20
Click to expand...

I do the exact samething with 10lb dumbells to get good & warmed up.

Like how you're hitting different angles..
 
theCaptn' said:
I like that combo!
Click to expand...


IronAddict said:
I do the exact samething with 10lb dumbells to get good & warmed up.

Like how you're hitting different angles..
Click to expand...

I like to warm up the secondary and antagonist muscle groups along side of hitting different angles, I have better WO's because of it. Do you find the same thing true?
 
HFO3 said:
I like to warm up the secondary and antagonist muscle groups along side of hitting different angles, I have better WO's because of it. Do you find the same thing true?
Click to expand...

Absolutely! Always, always, every time. Less prone to injuries too.
 
HFO3 said:
leg curls
8 sets various reps and tempos, very high intensity
squats
5 sets 20 rep counts
leg extensions
3 sets
bike 25 minutes
Click to expand...

cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD]3,923[/TD]
[TD]472[/TD]
[TD]128[/TD]
[TD]259[/TD]
[/TR]
[/TABLE]
 
rope pressdowns
2 sets 20 reps
lying z bar extension
4 sets
incline db extension
4 sets
single arm cable pressdowns
3 sets
dips
2 sets

I had very little time to train, too many appointments, too little time so I chose triceps, nailed them hard, then I finished with 4 sets pull ups. I'm using my (tomorrow) off day to make up for today.
cals-carbs-fat-protein
[TABLE="class: table0"]
[TR="class: total"]
[TD="class: first"][/TD]
[TD]4,266[/TD]
[TD]582[/TD]
[TD]102[/TD]
[TD]288[/TD]
[/TR]
[/TABLE]
 
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