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Road to freak or bust

Yesterday turned into a shit show I was a zombie at the end 16k extra steps got to bed late but woke up for my 40 of cardio in. Another long day ahead but we will make it happen and a glorious leg day tomorrow. Happy football Sunday fellas
 
Meetketchup said:
Waiting ALL f'ing year for today. Who is your team?
Click to expand...
I’m unfortunately a die hard giants fan I love to torture myself lol. But we have some promise this year? How about you coach? How about everyone else following along?
 
I have it worst. Diehard Jets fan. :(

Haven't missed a game since I was 5 lol
 
I'm a Bears fan and wife loves the chiefs

Sent from my SM-S911U using Tapatalk
 
What’s up guys good day today long. Kid might be getting sick too hope not. About 10k extra steps in today. Murdered legs this morning I’ll post below and than 20 minutes cardio tonight. Usual diet supps Etc. Reta has been helping curb hunger even at the very low dose for me. Push day tomorrow with some intensifiers. Let’s get it.

Leg press feet low and close
6pps+50 x13
6pps+60x12
Same x11

BB RDL
275x13
280x11
Samex9 sloppy 10

DB stationary lunges
70’sx18
Same x14

Hack squats
3pps+20x 12
3pps+25 x 11
Same 10
Same x 10

Calf raises 4pps+150
X28
22
21
 
So last night turned into what I thought lol the kid was up like every hour but got her solid and still got my ass up and rocked push day today with some intensifiers and than some cardio. I switched up the pre workout this morning to something a little stronger it’s called fury by core nutrition it was good no crash no jitters just focused intense workout. And then I did my 40 of cardio after. Good pump this morning which I’m surprised cause I woke up looking and feeling super flat.

DB side lateral raises intensifier set with 40’s and I was smoked and pumped after this.

30%incline Bb bench
300x failed 14 thought I had it but nope haha
300x10
300x10

Flat Bb bench
290x 11 was smoked so dropped the weight by 10lbs and it worked out haha
X10
X10

Seated OH bb Press
235x12 up1 rep
235 x 11

Low tk high cable fly intensifier done work 45ij each hand and the pump was gbarly

Wide grip standing cable rows line these better than BB more if a contraction for me
110x13
120x 12 I’ll stick with this weight to start next time

Incline French press
110x16
120x14
125x12

Standing OH tricep extension ok cables 30x15
40x12

Great workout pump was insane breezed through the cardio at. 10 incline 4 speed for 40 minutes.

All meals packed with me for the day with my cooler as well as 2 gallons of water. No excuses just getting the fucking work done. Hope you animals feel
The same and crush the day!
 
Bigjape34 said:
So last night turned into what I thought lol the kid was up like every hour but got her solid and still got my ass up and rocked push day today with some intensifiers and than some cardio. I switched up the pre workout this morning to something a little stronger it’s called fury by core nutrition it was good no crash no jitters just focused intense workout. And then I did my 40 of cardio after. Good pump this morning which I’m surprised cause I woke up looking and feeling super flat.

DB side lateral raises intensifier set with 40’s and I was smoked and pumped after this.

30%incline Bb bench
300x failed 14 thought I had it but nope haha
300x10
300x10

Flat Bb bench
290x 11 was smoked so dropped the weight by 10lbs and it worked out haha
X10
X10

Seated OH bb Press
235x12 up1 rep
235 x 11

Low tk high cable fly intensifier done work 45ij each hand and the pump was gbarly

Wide grip standing cable rows line these better than BB more if a contraction for me
110x13
120x 12 I’ll stick with this weight to start next time

Incline French press
110x16
120x14
125x12

Standing OH tricep extension ok cables 30x15
40x12

Great workout pump was insane breezed through the cardio at. 10 incline 4 speed for 40 minutes.

All meals packed with me for the day with my cooler as well as 2 gallons of water. No excuses just getting the fucking work done. Hope you animals feel
The same and crush the day!
Click to expand...
Solid work! Especially with a sick kid!!
 
So thank god it was only a day bug for the kid. Much better now. My app didn’t track steps today for who knows what reason but it was a lot more then yesterday. Chest still feels full and veiny.tomorrows a pull day with some intensifiers and new movements added in so im excited. Think this is gunna end a very good week. Hope yall had a good day and crushed it
 
Today’s gunna be a doozy but got up and getting it done. Up earlier than usual today to make time for workout and cardio. Still the usual routine walk the pup, take the supps and vitamins protein shake and pre workout and then got under the weights. It was a pull day today and again I’m loving the new movements we were name tk add with the cable crossovers and the lat
Pull down machine and different attachments. 40 minutes of cardio was done at a 10 incline 3.5 speed for a minute then to a 4 speed with a 1 minute cooldown as well as stretching before and after. Only downside to the day is about an hour ago my stomach decided it wanted to clear out so been running to the bathroom in thinking I got a little case of what the kid had but manageable so far time will tell.

Cable lat prayers plate loaded
100x 17
125x15 will increase weight next time

Lat pull downs wide grip plate loaded
125x19
150x13
150x13 will increase weight next time

Bent over single arm DB rows
145(+15lbs)x12
Samex 11
Same x 10 sloppy 11

Front lying chest supp row elbows wide and printed grip plate loaded
130x14
150x14
175x 13 will go up next time

Front lying chest supported row elbow in neutral grip
175x12
175x11 will go up next time

Cable rear delt ext. intensifiers done with 40 in each hand

Incline seated DB curks
50’s x14
X12
X10 stay here till
Reps are maxed and form is lerfect

Standing cable curls
105x15
110x 12
110x12

Amazing workout today felt great good kind muscle connection long day today and I already know I’ll have more steps in by end of day today than yesterday. Weight still trending down excited to see where this week ends and see if coach wants any changes or just keep going with what we got . Have a good day fellas fill ya in later. Let’s get this work done!!!!
 
long say again today. Got way more extra steps in lol. Stomach was ehh today was going to the bathroom more then usual but better tonight so whatever it was shoukd be passing. Still got all meals in, workout,cardio etc so good day regardless. Tomorrow’s legs then cardio later. Don’t stop the grind !
 
Morning ya savages. Got a decent nights sleep but took a pre -workout with a little more in it to get through Legs B this looking it was madness from mutant. Wasn’t an insane stim just more than I usually use. Also had my vitamins supps and protein shake and walked the pup. Stretched really well and got some warm up and pump reps in before I got under the bar. Also weight still trending down and not having stomach issues since last night.

BB back squats
385 (up 5lbs) x 12
385x11
375x hard 10 but got it clean legs were pumped after this

DB split squats front leg raised
80’s x 17
85’sx16 (up 5lbs)
85x 15

Leg press feet high and wide
7pps up I didn’t to the math haha x12
7pps x 12
7pps x 11 move up again next week

DB SLDL
120’s x11
120’s x 10
120’s x 10

Hack squats
2pps+50 x20
2pps +60 x19

Calf raises
7pps x 19
7ppsx 17
7ppsx 14
 
Not turning in yet but figured I’d give you guys the end of the day update in case I knock out. Did the 20 of cardio and I’ll get in at least an extra 15k steps in extra today lol and in a leg day what am I thinking. Fruitful day though so it’ll be worth it. I’ll get about 2 gallons of water in today. Legs are still torched. Upper day tomorrow with 40 minutes cardio then Saturday check in’s and I’m hoping for a killer one. Also stoked for tomorrow works got some inrevwifiers and new movements put in. Let’s end this week strong everyone. Hope your all
As hungry for the results as I am!!!
 
Fucking smoked today didn’t wanna get up and workout but I told myself get the fuck up and get it done and it was glorious. These intensifiers along with some of the movements really put some blood to the muscles and smoked me haha. Thank god it’s the weekend 🤣 40 minutes of cardio was completed afterwards as well 4 speed 10 incline. Also with that being said some of these weights etc were adjusted to fit the style or workout.

Dual arm cable lateral raise intensifiers done with 35lbs in each hand plate loaded talk about a pump

Seated OH BB press
245(up 5lbs) x 12
245x10

Define BB Bench
245x14
250x12 slow controlled will go up next week

Standing cable flys with intensifier did these with 80’s each hand plate loaded

BB rows 275x12
275x10
276x10

Standing bent over DB rows elbow wide
105x12
105x11
105x11

Cable pushdowns
190x15
200x11
200x10

DB hammer curls 80’sx12
80’s x 10
80’s x10

Bench dips 3 sets AMRAP 2 plates on legs

Amazing workout glad I told myself not to be a bitch and got it done. Very excited fkr check ins tomorrow and to finish this week fucking strong. Tryna grind this out so I can finally put some size back on 🤣🤣
 
Idk what time I’m getting home tonight been a long day but with that being said packed all the meals again didn’t miss a beat. I’ll have at least an extra 18k steps in today and that’s not including the cardio earlier or whenever I didn’t have my phone or my tracker on so I’m sure it’s more than that. Check ins tomorrow am so I’ll let you guys know the plan for the next week and throw up some pics. I feel like I’ve made even more progress this week so I’m excited to see what coach says and what the next steps are. Hope you guys all finished the day and week strong. Let’s get it
 
So it was a great week weight ended up being another 3lbs down. Much tighter, leaner, way more cuts etc. hunger is creeping a little on higher volume days and leg days but still very manageable even on the small dose of reta. We are still moving in the right direction and on track so only change this upcoming week will be 5 more minutes of cardio on leg days totaling 25 minutes at a later point in the day. Todays a rest day so just did 40 of cardio and swapped meal one foods for egg white, eggs, Dave’s cinnamon bread and strawberries and PB it’s still the exact same macros as the shake would be I just decided that lower non training food days I needed something a little more filling tk help keep hunger down. Body’s sore today but that’s cause of everything I’ve had to do this week so for once I’m looking forward to this rest day. I’m hoping to be down to 190 by the end if this week and reassess and tweak the plan some more if I get that low haha it’ll be the lowest weight I’ve been since my second year of high school and Jesus js that a long time ago…. But with that being said I think we will be in a great place to start to build off of. Jumping into the day now I’ll post some pics later
 
Meetketchup said:
Insane progress. 110% compliance like a guy in prep. That is all.
Click to expand...
Trust your coach trust your plan work your ass off results will come. One of the many reasons I even started this log is to showcase what consistency can do and that if I can make it happen with my fucked up crazy life I inspire someone else to start or continue their journey as well. Plus it’s a plus I love this shit 🤣
 
So this weeks been a shit show but worth it the amount of steps and works I’ve done on top of workouts is insane. Today is the last day of madness on 3 hours of sleep. With that being said cardio will be done tonight early , bed early, and hitting it fucking hard this week. I got in about 20k steps yesterday and I’ll clock a bunch today. I’ll post the check in pics below. I really wanna hit that 190 mark by Saturday and I think it’s possible. I hope you guys had a good weekend and are primed for the week. I still gotta prep all my food for the week cook etc. get the kids stuff done. Deal with the crazy ex. On the verge of murdering someone but I know that staying my head into this journey and my goals will help keep the noise at bay. I want anyone following this to use this stuff I have going on and experiences as an example that we can all achieve our goals
 

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Top o the morning and happy Monday everyone. Feeling rejuvenated today for sure got like 9-9.5 of sleep last night. Finished the day with 2 gallons of water. And woke up feeling nice for legs A. Walked the pup, protein shake, than pre workout and vitamins, stretched very well and got right into it. I kept the weights where they were for these exercises and really maximized the rep ranges and perfected the movements I will move up any weights next week if necessary.

Leg press low and close
7pps x 12
7pps x 12
7 pos x tough 12 will move up

BB RDL
280 x 12
280x12
280 x 11 will move up

DB stationary lunges
70’s x 18
70’s x 14 (lost a rep and under target) I was pissed but would fell on my face if I tried for anymore )

Hack squats
3pps+25 x 12
Same x 12
Same x 11
Same x 10 will increase weights next week

Calf raises 6pps 3 sets AMRAP

Needless to say legs were smoked haha. I was crawling by the end of this workout. And will do the 25 minutes of cardio later. Let’s kill the day guys
 
Bigjape34 said:
Feeling rejuvenated today for sure got like 9-9.5 of sleep last night
Click to expand...
that is awesome man, I really need to improve my sleep. Do you sleep that well naturally or do you take any sleep supplements?
 
Usually I get about 8-8.5 hours but I also take edibles or something at night and I’ll wake up once to go to the bathroom. Last night was just so deep and long cause I was exhausted hahaha. But the gummies have been a life saver and changer for me
 

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