I know it's all I've mentioned lately but the tempo on those squats blows my mind. I'd love to see video of it some time just to see your face and how grueling it is lol
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06-03-2013, 07:51 AM #3121
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
★★★ RSP Nutrition Lead Representative ★★★
High Quality Supplements For All Your Goals
RSP Nutrition Store:
https://www.bodybuilding.com/ store/rsp-nutrition.html
★★★ Live Inspired ★★★
http://www.rspnutrition.com/
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06-03-2013, 07:55 AM #3122
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06-03-2013, 08:09 AM #3123
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06-03-2013, 12:57 PM #3124
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Cinnamon Swirl Waffles
http://www.youtube.com/watch?v=NguRZsMwl3E
Recipe
100g Flour/Pancake Mix (Complete)
50g Cinnamon Swirl Whey
3g Splenda
Baking Powder (5g)
8g SF/FF Pudding Mix (Vanilla)
1 Egg
1 White (Stiffen this in a separate bowl by itself and fold into the mixture)
25g Greek Yogurt
1/2 Cup Milk (I used almond)
Directions
Pre-Heat Waffle Iron
Combine all Dry Then add in the whole egg and milk, and MIX in a separate bowl mix the egg white by itself to a stiff peak (around 2-3 minutes) and SLOWLY fold into the mixture.
This will help with moisture and overall texture and cook on a MEDIUM HEAT (low to medium is best) to prevent burning.
Allow 2-3 minutes to cook and Enjoy
Macros
**Estimates based off brands **
Kcals ~ 650
Protein ~ 55g
Carbs ~ 80g
Fat ~ 12g
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06-04-2013, 09:37 AM #3125
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06-04-2013, 02:02 PM #3126
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06-05-2013, 03:43 AM #3127
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
BQ Hypertrophy M1
Week 3 Day 2
Tempo Indicator: (Eccentric, Pause, Concentric)
5 Minute Warm-up on Bike
Pull-Ups:
30 Reps over various sets/grips
RDL: (5:2:3)
240 x 8 (6 sets)
+2 Reps
Assisted GHR's: (2:0:1)
BW X 8 (5 Sets)
+2 Reps
Incline DB Bench Press: (5:2:3)
55's x 8 (5 Sets)
+2 Reps
Seated DB Shoulder Press: (5:2:3)
55's x 8 (5 Sets)
+2 Reps
A1: Hammer Strength Lateral Raises: (2:0:1)
50 x 20 (3 Sets)
A2: Machine Reverse Fly's: (2:0:1)
30 x 20 (3 Sets)
B1: Weighted Decline Crunches
BW + 10 x 15 (3 Sets)
B2: Hanging Leg Raise:
BW x 15 (3 Sets)
Post-Workout:
Chicken Fajita Ciabatta Pizza:
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06-05-2013, 03:46 AM #3128
Are you strapping up for the RDL sets? I can't imagine holding the barbell raw with that tempo throughout unless you got some insane grip strength.
Nonetheless, strong workout man.My Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513
Quest to strength, one training session at a time
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06-05-2013, 03:57 AM #3129
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06-05-2013, 01:50 PM #3130
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06-05-2013, 02:02 PM #3131
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06-05-2013, 02:03 PM #3132
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06-05-2013, 02:42 PM #3133
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06-05-2013, 06:17 PM #3134
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06-05-2013, 07:40 PM #3135
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06-07-2013, 04:16 AM #3136
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
BQ Hypertrophy M1
Week 3 Day 3
Tempo Indicator: (Eccentric, Pause, Concentric)
5 Minute Warm-up on Bike
Pull-Ups:
30 Reps over various sets/grips
Safety Bar Squat: (5:2:3)
195 x 8 (6 Sets)
+2 Reps
Lat-Pulldown: (5:2:3)
85 x 8 (5 Sets)
+2 Reps
Hammer Strength Low Row: (3:3:3)
40/Arm x 8 (4 Sets)
DB Pullover: (2:0:1)
40 x 20 (4 Sets)
Barbell Curl: (5:2:3)
65 x 6 (3 Sets)
Hammer Strength Preacher Curl: (5:2:3)
30/arm x 6 (3 Sets)
Post-Workout:
2nd Street Cannoli Di Nonni:
Meatloaf and Gravy, Apple Almond Yam Cake, Chicken Chili, and Steamed Green Beans:
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06-07-2013, 04:19 AM #3137
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06-07-2013, 04:22 AM #3138
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06-07-2013, 04:29 AM #3139
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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06-07-2013, 04:57 AM #3140
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06-07-2013, 08:24 AM #3141
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06-07-2013, 12:58 PM #3142
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9941
HS Low Rows is one of the few back machines I miss since I started training at home, mad MMC on those when you do them right
Good work BTeam HALEO™ Rep
∞[Echo in Eternity]∞
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06-07-2013, 01:28 PM #3143
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06-07-2013, 02:58 PM #3144
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06-08-2013, 03:30 AM #3145
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
BQ Hypertrophy M1
Week 3 Day 4
Tempo Indicator: (Eccentric, Pause, Concentric)
5 Minute Warm-up on Bike
Pull-Ups:
30 Reps over various sets/grips
DB Stiff Legged Deadlifts: (5:2:3)
65's x 8 (6 Sets)
+2 Reps
Standing Leg Curl: (5:2:3)
30/Leg x 8 (5 Sets)
+2 Reps
Flat DB Press: (2:0:1)
55's x 20 (5 Sets)
Incline Db Fly: (6:0:6)
35's x 50 Seconds (5 Sets)
Chain Weighted Dips: (2:0:1)
BW + 50lb Chains x 10 (4 Sets)
DB Shoulder Complex (Side Laterals, Front Laterals, Rear laterals) ((5:2:3))
15's x 3 (4 Sets)
Cable Rope Crunches (1:3:1)
70 x 15 (3 Sets)
Continuous Tension Lying Leg Curls:
50 x 45 Seconds (3 Sets)
Post-Workout:
Chicken and Potato Summer Masala Stirfry,
PB Marshmallow Blondies with PB2 Frosting and Banana's
Cinnamon Swirl Protein Pudding + Cinnamon Sugar Apples:
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06-08-2013, 03:44 AM #3146
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30036
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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06-09-2013, 03:12 AM #3147
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys
BQ Hypertrophy M1
Week 3 Day 5
Tempo Indicator: (Eccentric, Pause, Concentric)
5 Minute Warm-up on Bike
Pull-Ups:
30 Reps over various sets/grips
Back Squats: (5:2:3)
235 x 8 (6 Sets)
+2 Reps
Weighted Chin-Up: (5:2:3)
BW x 8 (5 Sets)
+2 Reps
Close Grip Seated Cable Row: (3:3:3)
85 x 8 (4 Sets)
Barbell Row: (2:0:2)
155 x 20 (4 Sets)
Reverse Grip Cable Pressdowns: (5:2:3)
100 x 6 (3 Sets)
Diamond Grip Push-Ups: (2:0:1)
BW x 15 (3 Sets)
B1: Leg Press Calf Raise (3:5:1)
4 Plates/Side x 6 (3 Sets)
B2: Donkey Calf Raise: (3:5:1)
4 Plates/Side x 6 (3 Sets)
Post-Workout:
Peanut Butter Chip Marshmallow Loaves:
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06-09-2013, 03:56 AM #3148
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
Nice workout, always great tempo work in here
Those post workouts look great
I will be getting the recipe from your other thread for my dad___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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06-09-2013, 03:59 AM #3149
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Try one yourself cant hurt ya.
Thread is here:
http://forum.bodybuilding.com/showth...hp?t=150248703
Always looking for suggestions for future recipes if you want one.
Trying to make something new today, hope i dont fail hard hahaa
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06-09-2013, 04:09 AM #3150
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
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