Team General Mills - Vytis & MoEcho

[MoEcho]

^^ LOL!

Push, Calves
*Warm-up sets not listed

Seated DB Press
35 x 5, 5, 5

Side Laterals
x 4 sets

Rear Delt Cables
x 3 sets

Flat Bench Press
115 x 5, 5,5

Dips
BW + 20 x 5, 5, 5 (PR I think lol)

Cable Fly
x 3 sets of lots

Seated Calve
x 4 sets

Morning Weight
138.4

Cardio
100 cals worth, LISS, Post WO

Recap
My favorite day, and it was a beauty. Started off the AM with more bloody snow shoveling ....... ***. Welcome to Canada eh!

Edit: My fave pre-bed meal! Protein cake Topped with Low Fat Cool Whip and Sugar Free caramel spread. DROOL.

[MoEcho]

Morning

Started my day with, yes, MOAR snow shoveling! I'm considering it to be HIIT.

Rob - Do you have hydro? I keep hearing 250,000 Toronto and area folks are without power....... we are ok, for now. I hope you're ok also!!

It's freezing rain here currently too .. fingers crossed the gym has lights ON!

[Vytis]

Morning

Started my day with, yes, MOAR snow shoveling! I'm considering it to be HIIT.

Rob - Do you have hydro? I keep hearing 250,000 Toronto and area folks are without power....... we are ok, for now. I hope you're ok also!!

It's freezing rain here currently too .. fingers crossed the gym has lights ON!

Hey Heidi. Thankfully we were only without power until mid morning. I just got Internet and cable back now....I did have to hack my car out though. The ice was about an inch thick all over....yikes...

Good thing is that my gym is in the basement. So it was game on per usual...squats, squats and more squats....

[MoEcho]

Atta boy! Home gyms rule for weather like this eh!

Today was deads, pullups and biceps for me. All the pre-workout pudding gave me a fantastic pump!

A bit blurry, but swole none-the-less!! LOL

[Vytis]

Swole-tastic Mo.

Did some baking in between the workouts:



My assistant:


Second workout of the day had me chopping ice. The driveway was literally covered in at least an inch of ice after the storm that hit the GTA, so it took an hour of heavy hacking. Best tabata/circuit/HIIT type workout I've had in a while. Even though it was well below zero and my fingers were numb I had a full sweat on.

[MoEcho]

I'm so glad we didn't get that storm! We got lots of snow, but I'd rather that any day to freezing rain

I feel so bad for those folks who still don't have power. What a crappy Xmas gift.

[Vytis]

^^^People are still without power...that would be so hard during the holidays...

Meanwhile, back in the home gym...my workout partners....



Sometimes the workouts are extra grueling, leading to total exhaustion:

[doughnutgut]

I seen awesome mass from dedication and thought "This place is gonna be good"

Then the food came. Then the selfies. Then the cute kids.

So much awesome already. Becoming even better.

Happy hols to you both and your loved ones.

[xr7gt]

Great to see the two of you working together and sharing with us. Great family pictures. Waiting for the next round of OBF competition. Good maintenance going on here. Kept weight in check -- up about 6 pounds since mid-September end of OBF -- which should make the next contest much easier, a bulking plan with a late competition cut.

[Vytis]

I seen awesome mass from dedication and thought "This place is gonna be good"

Then the food came. Then the selfies. Then the cute kids.

So much awesome already. Becoming even better.

Happy hols to you both and your loved ones.

Thanks so much - Merry Christmas to you as well!

Great to see the two of you working together and sharing with us. Great family pictures. Waiting for the next round of OBF competition. Good maintenance going on here. Kept weight in check -- up about 6 pounds since mid-September end of OBF -- which should make the next contest much easier, a bulking plan with a late competition cut.

Good on you for keeping it in check. All the best in the New Year and the next OBF comp!


So, my work day is almost over so I'm excited to get home and start celebrating with the family. Christmas Eve is actually the big night for us, as my background is Lithuanian, and Kucios is our major Christmas event. If you're interested here's a write up on the tradition:

http://en.wikipedia.org/wiki/K%C5%AB%C4%8Dios

I wish all of you a warm and safe holidays with your families and friends. Merry Christmas!

[MoEcho]

Will be hitting macros today... can you believe it??!!

Tomorrow - probably not so much!

Merry Christmas to everyone and lots and lots of MoLove to you and your families.

<3 <3

[Lou1se]

Merry Christmas to Mo and family and Vytis and family!

In

[mmater]

[MoEcho]

Merry Christmas to Mo and family and Vytis and family!

In

Thank you Ladies! Merry Christmas to you also!! (Better late than never lol)

I am recovering from a sugar coma ..... today's push session will be EPIC

MoStayPuff

[Vytis]

Merry Christmas to Mo and family and Vytis and family!

In

Merry Christmas!!! I hope you're having a great Holidays Lou1se!


Christmas was great for us. Lots of good food...here are the desserts:



What's better than getting 1 Light Saber for Christmas?



Two Light Sabers! My best presents ever!!!!


Our house is basically a disaster area...toys, boxes and wrapping are everywhere....at least the boys will be busy.

Hey Mo...was Santa good to you? I bet Jordyn had a fantastic day. Say hi to her and my Twin Tower....


Happy Boxing Day everyone!

[bcapprentice]

So, my work day is almost over so I'm excited to get home and start celebrating with the family. Christmas Eve is actually the big night for us, as my background is Lithuanian, and Kucios is our major Christmas event. If you're interested here's a write up on the tradition:

http://en.wikipedia.org/wiki/K%C5%AB%C4%8Dios

A fascinating piece. Must be a challenge to pull it all off in Metro Toronto.

[MoEcho]

Push, Core
*Warm-up sets not listed

Flat Bench Press
120 x 5, 5, 5

Pec Dec
x 2 sets

Side DB Laterals
x 4 sets

Dips
BW + 15 x 11, 10, 9 (PRs for volume)

Rope Pulldowns
x 3 sets

Rear Delt Cables
x 2 sets

Morning Weight
LOL, em No

Cardio
~200 cals ost WO, LISS/MISS combo, EFX trainer

Macros
135/145/60 ~1660

Recap
Back on track today in terms of eating. Thank God, cause I can feel my pants getting tighter... lol

Mo

[doughnutgut]

Morning Weight
LOL, em No

Lolled.

Solid session. Pants getting tighter, or the mind playing tricks. ?


Also what dies Vytis need with a lightsaber, let alone 2. When he has a pair of cannons to sort out any issues!!!!

[beefcake66]

Happy Holidays ladies & gents!

Looks like you got everything in hand here... carry on...

[xr7gt]

Thanks so much - Merry Christmas to you as well!



Good on you for keeping it in check. All the best in the New Year and the next OBF comp!


So, my work day is almost over so I'm excited to get home and start celebrating with the family. Christmas Eve is actually the big night for us, as my background is Lithuanian, and Kucios is our major Christmas event. If you're interested here's a write up on the tradition:

http://en.wikipedia.org/wiki/K%C5%AB%C4%8Dios

I wish all of you a warm and safe holidays with your families and friends. Merry Christmas!

Thank you for sharing the article and tradition with us. Inspirational.

[Vytis]

A fascinating piece. Must be a challenge to pull it all off in Metro Toronto.

It does take a bit of work to have the animals behave themselves, lol. I guess I was just wanting to share the meal details...

Lolled.

Solid session. Pants getting tighter, or the mind playing tricks. ?


Also what dies Vytis need with a lightsaber, let alone 2. When he has a pair of cannons to sort out any issues!!!!

Thanks mate, lol...

Happy Holidays ladies & gents!

Looks like you got everything in hand here... carry on...

Merry Christmas!

Thank you for sharing the article and tradition with us. Inspirational.

Thank you!


What a great last couple of days. The boys got spoiled...by everyone...lots of everything for everyone...presents, food...

Here's the scene before the onslaught:


Game on:

[MoEcho]

Lolled.

Solid session. Pants getting tighter, or the mind playing tricks. ?

Also what dies Vytis need with a lightsaber, let alone 2. When he has a pair of cannons to sort out any issues!!!!

Pants are getting tighter FOR SURE!! Like.... wow. Great friggin workouts due to all the sugar .. but dayum!!

Happy Holidays ladies & gents!

Looks like you got everything in hand here... carry on...

Hellooooooo!!!!!

Thank you for sharing the article and tradition with us. Inspirational.

*wave*


Rob, your holiday pics are amazing. LOVE LOVE LOVE!

[MoEcho]

Pull, Core
*Warm-up sets not listed

Barbell Deadlifts
180 x 5, 5, 5

Rowing Movement (various)
x 3 sets of 6-8

Pullups
BW x 6, 6

Straight Bar Curl
60 x 5, 5, 5 (PR)

Preacher Curl
x 3 sets of 8

Decline Crunch
x 2 sets

Morning Weight
ppppppfffttttttttttt..........fuuuuuuuuuuuu scale

Cardio
200 cals worth, MISS, Incline TM

Macros *New
165/75/60 ~1500

Recap
I'm switching up the macros this week to see how I respond to low(er) CHO. I've been high carbing it for a while now, and I'm curious My training frequency is also being upped. I'm quite liking the Push, Pull, Legs, Off, Repeat cycle and am seeing great things / making some nice gains.

It's almost 2014. Only 19 more years until retirement...........

Mo

[Vytis]

Going for freedom 55 Mo? That means only 14 more years for me... not bloody likely though...

I tried a 1000 rep workout recently. Got to 860 before I started feeling a bit I'll, so I shut it down. It will be mine though...

[MoEcho]

Going for freedom 55 Mo? That means only 14 more years for me... not bloody likely though...

I tried a 1000 rep workout recently. Got to 860 before I started feeling a bit I'll, so I shut it down. It will be mine though...

Hell yes! Freedom 55 FTW! I can't stand to work as a desk jockey any longer than that.

1000 reps?

You sir, are a crazy buggar!

Edit:

Quick update pics:

Pre XMas Fluff




Post XMas Fluff LOL

[ArchAngel'73]

Good to see you both!

Mo's looking leaner and beefier than I've ever seen her before, keep it up!

Great pics Rob, made me smile. Jelly over 2 lightsabres and your back.

Not starting in here until 2014 but along for the ride until then.

[MoEcho]

Good to see you both!

Mo's looking leaner and beefier than I've ever seen her before, keep it up!

Great pics Rob, made me smile. Jelly over 2 lightsabres and your back.

Not starting in here until 2014 but along for the ride until then.

Thank you my friend!!

[MoEcho]

Legs
*Warm-up sets not listed

Leg Press
4 x warm-up sets, pyramiding up by plate

Work sets:
3 sets of 5, 3 plates + a 35 per side

Calves
Super-set after each set of leg press

1-Leg Ham Curl
50 x 3 sets of 6

Morning Weight
139.2 (thank god lol)

Cardio
100 cals worth, MISS, Bike

Macros
165/75/60 ~1500 + M&Ms post workout

Recap
All is well, except I need new lifting shoes (Reebok Crossfit Lifters me thinks..) and my belly hurts from too many M&Ms! #MoFail

[Vytis]

Good to see you both!

Mo's looking leaner and beefier than I've ever seen her before, keep it up!

Great pics Rob, made me smile. Jelly over 2 lightsabres and your back.

Not starting in here until 2014 but along for the ride until then.

Hey Brian. Awesome of you to join us! Hope you had a great Christmas.


Mo is definitely bringing it this year!


Here's what my legs look like going in to the New Year. Full but in need of some cuts....

[MoEcho]

I'll trade you some M&Ms for some veins........