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PSL logger

Freaking awesome trainwreck!


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Training is a bit different and throws me off because of the short space between shows. I’m used to massive volume snd intensity so it kinda messes with my head.
Saturday night after the show and a good dinner, not calorie killer, sushi, but a great meal. I went for a 2-1/2 mile interval walk run through the park.
Sunday
Fasted Cardio for 45 min. Interval training on the treadmill.
A small 10 min metcon ( amrap)
10 toes to bar
15 jumping burpees
20 double unders

Legs:
Front squat 5 sets
20 reps 135lbs
15 reps 185
12 pause at bottom reps
225
15 reps -185lbs
20 reps -135

Lunge complex between front squat sets
10 lateral(each leg)
20 walking
10 diagonal ( each leg )

Safety squat 5 sets
135x25
185x 15
225 x 10
225x 10
225x 10
185x 15
135x 20

Air squats touch snd go 12” box x 25 reps between each set

Leg extensions
Leg curls
5 sets each no rest
Low weight 50 reps each leg extension
Low weight 40 reps both legs for seated curl

Arc trainer. Pushed it hard as F for 10 min. 5 min cool down snd stretch.


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Exactly that. Networking and talking to others. Seeing all the tricks they did, how long they warmed up and talked a lot about water/ sodium ect. Everyone reacts differently and I needed to see what worked for me. Unfortunately it took me standing on stage in a tiny bikini to figure it out. But boy did I learn a lot ;). It was fun. Even tho I didn’t do great I really enjoyed it and the camaraderie.


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My man!!! As i said before, win, lose, or draw, we all love ya here just the same

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING
 
My man!!! As i said before, win, lose, or draw, we all love ya here just the same

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

Thank you my friend, I see that here and saw that on Saturday. I’ve worked a lot of shows over the years but completely different being an athlete. Really enjoyed the experience


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Fasted cardio
45 Min interval training on treadmill mill
15 min hard ass pushing arc trainer.

Shoulders: giant set
Band work warm up

Behind neck press 135 x25 reps
Press 135 x20 reps
Bands Lateral extension
30 seconds each side
Bands front raise
30 seconds each side
Bent over flys 40lb dbx20 reps
Face pulls from low position 20 reps
Upright rows 90lb barbel x15 reps
Farmers carry and shrugs 100lb db
Rest 2 min.
Repeat 4 x
20 min if posing.
Much much needed!


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Fasted cardio
45 Min interval training on treadmill mill
15 min hard ass pushing arc trainer.

Shoulders: giant set
Band work warm up

Behind neck press 135 x25 reps
Press 135 x20 reps
Bands Lateral extension
30 seconds each side
Bands front raise
30 seconds each side
Bent over flys 40lb dbx20 reps
Face pulls from low position 20 reps
Upright rows 90lb barbel x15 reps
Farmers carry and shrugs 100lb db
Rest 2 min.
Repeat 4 x
20 min if posing.
Much much needed!


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Hot damn

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING
 
Get Shredded!
I wanted to keep my muscles full and not injure myself. High volume has always been my go to but especially now. Your thoughts ? Too much ?


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That’s kinda how I thought. If I’ve been hitting it like this, shouldn’t hurt to keep the threshold high


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Sunday
Fasted cardio am
1 hour interval training on the treadmill.

Work: legs
Low vat squats 8x10
225-5 sets/ 315- 5 sets
Every other set (5)
Lunge complex (10 reps each leg )
Front lunge
Lateral lunge
Diagonal lunge
Safety squat
6x12
3@225
3@315
Followed each set with 40 touch and go air squats on 12” box.
Leg extensions /leg curls
50 reps-115lbs (extensions)
30 reps -135 lbs ( curls )

Step ups 20 each leg 3 sets
90/115/135lbs

Amrap
Toes to bar(10)
mountain climbers (20)
Reverse hypers on GHD(15)

Pose for 20 min setting timer for 20 sec holds . Brisk walk on treadmill and Stretch


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Ran outta breathe just reading it lol

UNCLE Z REP

WWW.UNCLEZ.RU FOR LIST/ORDERING

I carbed more than I should have on Saturday.. had to kill them muscles and clean up my mess. ;). It was nice to have energy tho... rare these depleted days. Hah


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Monday
Fasted cardio am
45 min interval training on treadmill
39 air squats every 5 min.

2nd time at gym

45 min cardio
Stair mill.

Chest

Band work warm up
Slider push-ups
5 sets

15 sets
Incline barbel
5 sets of 40@135
5 sets of 25 @ 185
5 sets of 15 @225
Flys
15 sets of 15@ 40 db

Hammer strength incline press
2 plates each side
12x12 45 seconds rest between sets

Dip machine
225lbs
5x15

Smith machine
225lbs
Tabata.
10 seconds on 29 seconds off
12 sets

Vacuums

Posing for 20 min


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IML Gear Cream!
Tuesday

Cardio after work
30 min treadmill interval

Wake up fasted cardio
30 min stair mill

3rd trip to the gym
Cardio 30 min arc trainer

Work Upper back
Band work for shoulder warm yo.

Wide grip pull down
12 x 12
170/180/190/200/210/220/230/220/210/200/190:180

Trx high pull
Cable Straight arm pull downs
5 sets 15 reps

Cable single arm pulls
Cable rope high pull downs
5 sets 15 reps

CrossFit metcon
Dead lift (light ) 12 reps
Hang clean 9 reps
Push press 6 reps
5 rounds as fast as possible at 155lbs
7 min 42 seconds

Abs, foam roll and misc stretches


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Peak week is upon me again.. Saturday is my second show.

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