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Clarkkent's journey to Superman with Montego!

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Post workout meal

12 oz egg whites mixed with 25 grams carbs from fruity pebbles and a pack of banana cream oats. (Made then into eggs lol, they were actually good)
50 carbs from blueberry rice Chex

This is suppose to be a shake but made it into eggs and scarfed it down. It was actually really good lol


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Clarkkent said:
Lower Intensity:

Hammer strength squat: 160x15, 170x10 drop 140x5
Standing single leg curl: 50x9 drop 35x5
Leg extension: 120x12 drop 90x5 drop 70x5
Calf demolition:
Standing smith calve raise: +90x10x5 Sets
Superset
Body weight standing calve raise: bwx10x5 Sets

-After talking to my coach I decided on lower intensity today. Does not look like a lot but jeesh it was not easy when going hard. I went to light on hammer squats but never used machine before. I thought I was training close to failure before but honestly trying to push yourself there shows how hard you can actually push. I can tell these workouts are going to teach me true intensity.
Will go heavier next week on most things

I was suppose to do a lying leg curl but my gym only has a standing single leg curl so don’t have many options in that category.

Montego did I do the calve demolition correct? Same weight throughout and than if I get all sets add weight?

Post workout meal coming soon after I finish my treadmill cooldown



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Click to expand...

On the Calf Demolition if you can walk after, you didn't do it right

You were 5 sets short.

Ten with weight, immediately to ten with body weight, immediately to ten with weight. 10 sets of each so 10 super sets
 
Clarkkent said:
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Post workout meal

12 oz egg whites mixed with 25 grams carbs from fruity pebbles and a pack of banana cream oats. (Made then into eggs lol, they were actually good)
50 carbs from blueberry rice Chex

This is suppose to be a shake but made it into eggs and scarfed it down. It was actually really good lol


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Click to expand...
You will know heaven when you make that a shake
 
Montego1 said:
On the Calf Demolition if you can walk after, you didn't do it right

You were 5 sets short.

Ten with weight, immediately to ten with body weight, immediately to ten with weight. 10 sets of each so 10 super sets
Click to expand...

Oops, my bad. Next time I’ll make sure I do the whole thing next time. My bad


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Another meal
Chicken, rice, brocolli with hot sauce, tobasco and Siracusa.


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Couple meals from yesterday.

First 93/7 lean beef with rice and condiments

Second homemade protein ice cream with 2 scoops casein protein 1 frozen banana and 1 cup frozen berries with a little almond milk. Blend in blender and top with peanut butter. Money


Today is an off day and tomorrow is upper loading. Work is kicking my ass working 60 hours a week for the next 8 weeks and a lot of 6 pm to 6 am shifts. No excuses, part of it.

Had to force feed last meal at 4 am, wasn’t to hungry but put it down.


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Breakfast
5 cup coffee mixed 25 grams protein from whey and almond milk
Cinnamon raisin bagel dipped in sludge which is 25 grams protein from whey and 1 Tbs peanut butter


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Get Shredded!
Upper loading/lower pump

BB Row: 160x8, 160x6
WG pulldown: 140x9
Flat Bench: 160x8, 155x6
Flat Cable Fly: 2 plate x 10
Db shoulder press: 45x6, 40x7
Dead stop skulls: +45x8,7

Leg press: 250x15, 250x8, 230x8
-suppose to do 2x15-25 with 30 sec rest, I underestimated the strength drop after set one to failure with short rest so did one extra set. Next week I’ll drop the weight after first set to stay in my target rep range to failure

Romianian smith split squat: +50x16 each leg
Single leg standing curl: 20x20 each leg
Abductor: 70x18


-Good workout, lots of high schoolers today and they took all the equipment so I had to go back and forth between upper loading and lower pump to get it done.

So I’m being. Pussy here but I haven’t worked my calves ever and could barley walk the last two days from DOMS so I skipped calves today until the crazy soreness goes away. Did light stretching instead for them. Yes I’m a pussy but I have a job where I need to be able to move


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Post workout meal

Creeps made with fruity pebbles egg whites and blueberry oatmeal packet

Side of rice blueberry Chex


Money


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Macro meal
Kodiak cakes pancake mix mixed with regular pancake mix topped with healthy butter one whole wheat English muffin with two whole eggs and catch up and not pictured a Greek yogurt. I would say this was a good meal but I have a scarf it down in about five seconds because I got called in the work so honestly I didn’t even taste it


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Lower load/upper pump

Squats: 225x8, 6
Leg press: 260x10, 9
SLdl: 225x8, 6
Single leg standing curl: 50x9, 40x8
Plate loaded preacher curl: 50x9, 8

Close grip pulldown: 100x18, 80x15
HS row: 50x19, 15
Hammer strength incline press: 50x25, 15
Db shoulder press with nose touching bench: 15x16, 12.5x15
V bar Pressdown: 3 plates x 25, 16

Upper pump was a great workout, lower was good but I was really sore so it was a mental battle. Got off work at 7 am and went to bed, kids woke me up at 10 am so I ate breakfast and trained. Back to work for another 12 soon.


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Clarkkent said:
Lower load/upper pump

Squats: 225x8, 6
Leg press: 260x10, 9
SLdl: 225x8, 6
Single leg standing curl: 50x9, 40x8
Plate loaded preacher curl: 50x9, 8

Close grip pulldown: 100x18, 80x15
HS row: 50x19, 15
Hammer strength incline press: 50x25, 15
Db shoulder press with nose touching bench: 15x16, 12.5x15
V bar Pressdown: 3 plates x 25, 16

Upper pump was a great workout, lower was good but I was really sore so it was a mental battle. Got off work at 7 am and went to bed, kids woke me up at 10 am so I ate breakfast and trained. Back to work for another 12 soon.


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Click to expand...
Very good looking session.

These rep ranges are perfect.

How is the intensity? I know that's almost impossible to answer but, try,
 
Montego1 said:
Very good looking session.

These rep ranges are perfect.

How is the intensity? I know that's almost impossible to answer but, try,
Click to expand...

I can tell you I’m pushing hard and when I feel like I don’t have another one i push for another. So on pump and intensity stuff it’s harder then I thought I’d could go. And I’m only going to push harder as the weeks go.

Also I never sweat during my normal workouts that I make. That’s no longer the case lol

This week helped establish numbers for me to beat in my log book


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Macro meal

Two kaiser rolls with chicken breast lunch meat cooked with mushrooms and stopped with eggs and cheese. Side of sun chips, hey their whole grain lol.

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A couple of these bad boys, working a 12+ hr shift on 3 hrs sleep. Need some pick me up


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Clarkkent said:
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Macro meal

Two kaiser rolls with chicken breast lunch meat cooked with mushrooms and stopped with eggs and cheese. Side of sun chips, hey their whole grain lol.

82777ae499282460b89e2a46e1447f17.jpg


A couple of these bad boys, working a 12+ hr shift on 3 hrs sleep. Need some pick me up


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Those reigns are clutch when you need that extra boost with no sleep haha that blue one is one of my favorites along with the peach and melon


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Bigjape3434 said:
Those reigns are clutch when you need that extra boost with no sleep haha that blue one is one of my favorites along with the peach and melon


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Oh yes, blues my favorite followed by the sour apple and cotton candy one. Good stuff


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Clarkkent said:
Oh yes, blues my favorite followed by the sour apple and cotton candy one. Good stuff


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Reigns are my favorite liquid crack. Peach is my favorite flavor, then lemon hdz and sour apple being a close second.
 
Off day today, tomorrow’s the last workout of the week and wed I’ll be sending updates to my coach and go from there

Just work and eating today


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Looking really good so far man, keep it up..Those Macro Meals look fun!! Youve got alot of room to grow...eat eat eat
 
GainTrain said:
Looking really good so far man, keep it up..Those Macro Meals look fun!! Youve got alot of room to grow...eat eat eat
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Thanks bro, the macro meals are fun and let’s me feel somewhat normal eating with my wife and kiddos.




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Lower intensity

Smith machine squat: +180x10, +180x8 drop +140x5
Standing one leg curl: 40x11 drop 25x8
Leg ext: 130x13 drop 100x5 drop 80x5
CAlf demolition:
Seated calve:
45x10,10,10
35x10,10,10,10
25x10,10,10
Superset
Standing Bw calf raise: bwx10x10
No rest


Good workout, shoulder was hurting so switched to lower intensity today and hoping for upper intensity tomorrow



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