Transitioning from Competiting to College & Offseason Life!

[mussina123]

Lookin good in here dude!

Definitely wait on that mini cut. Enjoy the gainz and the investment time

I really want to brothaa, we shall see how i feeel after the holidays haha!

[mussina123]

November 20th, 2014

Power Legs

BB Back Squat
45x10
95x5
135x3
175 2x5
200 2x3
225x1
225x 13 RPE 8 with no belt

(last set was VERY smoooth, very happy with that!)

Leg Presssss
3platex10
5x10
6plate,25,10 each sidex8x6x6x6

(QUAD Focuss!)

Barbell RDL
45x10
95x5
135x12x12x12x9

(RPE 9 for allll)

Seated Calf Raise
35x8x8

Leg Press Calf Raise
2platex10
3platex5
4pl,5 x 8x8x7

Machine Abs
30x10
50x15x13x12

Overall workout was pretty good, can't complain, energy was good, focus was good, overall good workout!! workout 8.5/10

[mussina123]

November 21st! 2014

POWER PUSH

PRE WORKOUT: DyNO by RSP Nutrition!

Flat BB Bench Press
45x10
75x5
95x1
105 2x5
120 2x3
135x1
135x11 (RPE 8.5)

DB Shoulder Press
20x10
30x5
50x4
45x7x7

(Upped weight for one SET, 5 lbs is heavier than it seems hah!)

Decline Machine Press
25x10
2-25x5
3-45x6x6

Machine Pec Fly (focus on SQUEEZE at TOP)
50x8
95x8x8x6(RPE 10 last set)

(Squeezze was pretty good for this, but was also heavy!)

Single Arm Cable Lateral Raise
7.5x15x10x10

(1 secc eccentric but also under control )

DB Overhead EXT
35x10
50x6x6

(focus on stretch at bottom and flex HARDDD at top of each rep!)

Rope Pushdownnn
22.5,3x12x11x9

(made sure to FLEXX hard at bottom of each rep!!)

Overall workout was pretty good!! decided to go at 8 am this morning and NOOOO one was there... it was amazing... considering going early more often.... overall workouttt 8.5/10

POST WORKOUT NOMSSS

PHOOOOO FOR SOME GAINS



ICE CREAM B/C IM AN ADDICT

[mussina123]

November 22nd, 2014!

Power Pull

Wide Grip Overhand Front Pulldown
40x25
60x5
90x3
110x7x7x7x7

(PULL with the elbowssss!)

Pendlay BB Row on Smith Machine
none x 10
10,5 each x10
25x5
40x6x6
45x6x6

(next week do 45 to start and focus on lattts)

DB Shrugs with squeeeze at top!
45x10
70x5
95x8x8x8x8

(good contraction on theseeee!)

Incline DB Row at level 3 on bench!
20x10
40x6
45x7x7x7

Rope Facepulls
17.5,3x12x12x11x9

(toook enough rest to get a good set, usually go to fast with rest on these..)

Hammer Curl
20x10
30x4
25x6x6 drop 15x6

(squeeezin at top!)

Reverse Ab Crunch
2.5,3x 12x12x8

(focusing on lower ab crunchh!)

Overall pretty solid workout, trying to really focus on MMC, I loveeee pull days, so much more than push Overall 8.75/10

[mussina123]

November 23rd, 2014!

OFFF day... relaxed, did hw, and ate all day

can't wait for TUESDAY as it is the last day tilll this mini break andddd my BIRTHDAY

[mussina123]

November 24th, 2014!

Hyper Legs

Pre workout: RSP Nutrition's DyNO!!

(ALL MOVEMENTS are 3 sec eccentric!, except Front squat...mostly rep to rep not locking out besides a last couple reps if needed...)

Barbell Front Squat
45x2x10
95x5
115x4
135x12,12,12,10

(DASS ITTT.. felt good.. focused on tension and quality reps, went upp 20 LBSSSS!!)

Leg Press
2-45x10
4-45x5
5-45's, 25 each side x 12x12x10x8

(Kept the weight the same, but increased reps by 4 from last weeek!)

Single Leg Leg Curl (flexed at top for a good 1-2 seconds, focusing on MMC with hammies this block)
10lbx12x12x10x8

(UPPED reps by 4 reps as welll!!)

Leg Ext (Contant tension, slow eccentric)
60x12
65x9x8x8

(upped weight for three sets, going to try to hit 65lbs for each set next time!!!)

Leg Press Calf Raise
45,25,5x12x12x12x9

(upped weight by 5...flexed HARD at TOPPP)

Overall pretty solid dayy... My mentality was on point today... I was ready to give it my all and I did my best for today... overall 9/10

[mussina123]

November 25th, 2014

Hyper PUSHHH anddddd my birthdayyy

Week 2, Cycle 1

ALL SETS ARE TAKEN TO RPE 9, with a three second eccentric focusing on MMC

Pre Workout: DyNO by RSP Nutrition!

Incline Chest Press on Smith Machine
barx10
10,5each sidex10
25x5
25,2.5each sidex12x12x9x8

(Focused on benching with my pecs, form>all, kept everything running smooth!!!)

DB Shoulder Press "seated"
15x10
25x5
35x9
30x8x9x8(RPE 9.5, little too much but I wanted to get 8 reps....)

(Goood reps, getting better with these..)

Cable Flys (squeeze 1-2 secs)
12.5,1.5x15x11x10

(DAT Sqeeeeze, and upped weight by 1.5lbs but progress is progressss)

Machine Lateral Raise
45x12 drop 35x5 then 30x5 drop 20x9 drop again 20x9

(these felt HEAVYYY but i did my best!)

Tricep Cable Pushdown (single arm)
12.5,1.5x15x10x10

(Perfect weight and flexed each rep properlyyy)

Overhead Rope Ext
12.5,1.5x12,10,10 (BIG STRETCH each rep )

Side Crunch
32., 1.5x15x15x11

OVERALL WORKOUT was prettty good, birthday , very solid Hyper Push, energy was very high thanks to DyNO by RSP Nutrition and everything felt great... good start to this one!!! very solid 8.7/10


HAD TO DRIVE HOME FROM COLLEGE ON MY BIRTHDAY AND ONLY GOT HOME AT 7 PM... MOM MADE ME DINNNER, SHE IS THE BESTTTT

BIRTHDAY NOMSS

HOMEMADE PRETZEL BACON CHEESEBURGER WITH CARMOLIZED ONIONS, BBQ SAUCE, AND AN OVER EASY EGG ON TOP ....SWEET POTATO FRIES, AND VEGGIES ON DA SIDEE.. WAS WONDERFULLLL!



$$$$$ SHOT

[mussina123]

November 26th, 2014

HYPER PULL AT THE Y

Pre Workout: DyNO by RSP Nutrition! I REALLY NEED THIS TODAY...

Week 2 Cycle 1

Wide Grip Underhand Pulldown, but on a diff machine than usual so just aiming for same weight..
50x10
80x5
100x12x11x8x8

(just focused on squeeze and pulling with da elbowsss)

Moto Row (on Cybex machine)
4plateonmachinex10x10x8

Cable Pullover
60x12,12,12

(couldn't use same machine so I just focused on good reps)

DB Shrugs
45x10
70x12
75x12x12,12

(FELT EASYY THOUGH, UP NEXT TIME..)

Close Grip Pulldown
100x12,9,8

(felt really good in the lower lats, better than last weeek!)

Reverse Pec Dec Fly
30x15x15x15x15

(Reverse pec dec machine todayyy..)

DB Curl (Both at same time, 3 sec eccentric, focusing on MMC)
20x12x9x8

Concentration Curl (SQUEEEEZE DAT!)
10x15x15x14

Overall Workout: ONLY had ~400calsss, should have eaten more but day was just going by so fast, and couldn't hit up the right gym... due to the 8-12 INCHES OF SNOW You have have to roll with the punches and gotta make the best out of it!!.. overall 7/10

[mussina123]

I'm sorry guys but life has been really busy with the end of the college semester with finals and everything that I haven't been able to post as much as I usually do..will get back after it loosens up a bit

[mussina123]

Finally done with the semester.. I've been learking around but finally home

i did pretty well this semester, my only worry is physics.... I want that A but we shall see...

[mussina123]

BW ~ 137-138.. I think I wanna hit around 140 or more consistently in the morning before I consider a mini cut..

I'm actually happy with how I look at this weight, if I had the same mentality as I stepped off stage I'd say I'm obese hahaha...

[mussina123]

Was focusing on more strength based the last two blocks, but this third block I am going to focus more on bb and my weakpoints (aka everything... haha) but just started on this MONDAY loving it already!!

[jpfaherty]

Good stuff brotha. Keep pounding away. Day by day.

[mussina123]

Good stuff brotha. Keep pounding away. Day by day.

That's the plan brothaa, honestly since starting this new block, I've had this fire every day in the gym that makes me work harder to get to the body I want

[mussina123]

Daily Weigh In: 138.8

Off day from gym

Did some studying... 15 days LEFT of the semester, gotta finish strong... Anatomy and physics gonna kill me these last 2 weeks.. no excuses!!!!

[mussina123]

April 24th! #TGIF

Early 6:30 am workout.. normally don't do this, but have classes and work later so I thought I'd bang it out early...

Focusing on MMC and making dis body GROWWW

Warmup Sets aren't Included!

Barbell Squat:
205x9x9x9

Pretty Quick rest ~ 1-1.15 mins.. last block usual rest was around 3-5 so this was pretty challenging but I want to get my body used to quicker rest..

Leg Press (Feet really close focusing on lateralis quad!)

not full lock out..keeping tension whole time! 60 sec rest

205lbs (each side)x15x15x15

Smith Machine Lunges

not full lock out..keeping tension whole time! 60 sec rest

25lb (each side)x9x9x9x9

Machine Leg Curls

focusing on contraction of hammies

60x10
60x8
50x10

Seated Calf Raise (60 sec rest)

30x15x15x10x9x8

Bodyweight Hanging Knee Raises

bwx10x10x10x10

Pain is temperary... Honestly I've hadn't had a workout hyper focused in ages and I can honestly saw I've MISSED it sooo much.. although I didn't put up crazy weight.. I'll work my @$$ off to get my body to go.. weight is relative!!

[mussina123]

Post Workout Meal:

Empty Almond butter jar, with oats/banana/reeses pb morsels... wow that was GOOOD!

[mussina123]

Daily weigh in: 138.8

Weekly weight: 138.34.. up .17lbs from last week

Worked 11-9 last night then hit up gym afterwards to get in chest/arms

[NaturalPursuit]

Whats the update in here bro?!

[mussina123]

Whats the update in here bro?!

ayee man!!! some recent updates... im working with inov8 also just like Bob, absolutely loving the training... diet is on point, starting to get things started again with a bulk... just finished up a mini cut last week, so ready to get some gains in the next couple weeks !


taking it day by day... thanks for asking about what's up tooo.. im always learking in yours and others logs, just slacking on my own hahaa.... stilll killing it though don't worry

[happydude101]

Definitely going to subscribe!

You're only an inch taller than me and in my weight range, so will be real interested to see your progress.

[NaturalPursuit]

ayee man!!! some recent updates... im working with inov8 also just like Bob, absolutely loving the training... diet is on point, starting to get things started again with a bulk... just finished up a mini cut last week, so ready to get some gains in the next couple weeks !


taking it day by day... thanks for asking about what's up tooo.. im always learking in yours and others logs, just slacking on my own hahaa.... stilll killing it though don't worry

DUDE that is AMAZING! I've seriously considered working with inov8 from a purely educational aspect rather than a coaching one. Glad your still crushing it my man!

[jpfaherty]

Nice to see an update bud. Hope all is well