The Machine's ongoing Physique quest

[Jdot5]

Was undecided if I would do cardio or not since my body has been fighting off a cold. After my body wouldnt let me sleep past 530, I woke up, threw on sweats, and did a 35 min incline walk on the treadmill. Broke a solid sweat. Leg day tomorrow including squats and deadlifts

[Jdot5]

Woke up at 310 and downed a RTD Mr. Hyde and 1/2 scoop of waxybolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up (body felt like trash trying to battle a cold), I went to start leg day. Because my body was out of it, I decided to do a deload session for both squat and deadlifts. I did 3x5 at (60%,65%, and 70%). For squats I did 225,245,265, For deadlifts I did 315,335,355. Next was 7x12,12,10,9,8,8,8 (135). Lying leg curls followed for 7x12,12,10,10,8,8,8 (120). TR-X squats were next for 4x10. Glute ham raises followed for 4x10. I then did an ab superset of hanging leg raises/knee raises 4x20,20,15,15 and broomstick twist 4x15 (110). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Unsure about tomorrow, will decide when I wake up if I should hit V-taper day or just rest (gotta shake this cold for good).

[Jdot5]

No gym today, just rested my body to get it back 100% and shake this cold. Monday I will be back on the grind.

[Jdot5]

After some much needed rest all weekend, it was time to get back on the grind. Woke up this morning at 310 and downed a scoop of White Flash. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. Upon arriving, I warmed up before heading to spark chest and triceps. First up was DB bench was next for 4x8,6,5,5 (110). Next was a superset of high cable crossover 7x12,12,12,10,10,8,8 (40,40,40,45,45,45,45) and chest dips 7x12,12,12,12,10,10,10. Hammer strength incline press for 4x11,6,9,8 (190,190,180,180). Pec deck completed chest for 4x12,10,9,8 (245,245,250,250). Now was time for biceps. First was a superset of spider curls 7x12 (50) and TR-X curls for 7x12. Next was reverse curls for 4x12,12,12,10 (50,60,60,70). Last was incline DB curls for 4x12,11,10,10 (25,30,30,30). Afterwards, I headed home and did the Chris Jones fat burning cardio for 30 mins. Afterwards, I showered then ate 4 pieces of toast,4 eggs, and turkey bacon. Horizontal back n triceps tomorrow

[Jdot5]

Woke up this morning at 309 and downed a scoop a RTD can of C4 Ultimate with a 1/2 scoop of waxybolic then I was off to the gym. Upon arriving I warmed up before heading to spark horizontal back day n biceps. First up was deadlifts. I did 4 warm up sets before it was time to go live. I did 4x5,5,4,4 (405,415,425,425). Glad to be back to decent numbers but I was upset I didnt hit 425 for 5 (got spooked when I felt a slight pinch in my back on my 4th rep so stopped the 3rd set immediately). Next was a superset of cable rows 7x12,12,12,12,12,10,10 (145,150,150,155,155,160,160) and straight arm pulldown 7x12,12,10,12,12,12,12 (40,60,60,50,50,55,55). 1-Arm DB row followed for 4x12,12,11,11 (45,50,55,55). Last was a superset of seated 1-arm low rows were next for 4x12,12,12,10 (100,105,115,120) and TR-X rows 4x12. Now was time for triceps. First was a superset of angled bar pushdowns 7x12,12,11,11,9,8,8 (70,70,70,70,75,75,75) and bench dips 7x12. Overhead rope extensions were next for 4x12,12,9,9 (100,110,120,120). Last was cable kick back for 4x12,12,12,10 (40,45,45,50). Afterwards, I went home and eat eggs, pancakes, and turkey bacon. Shoulders n traps tomorrow

[Jdot5]

Woke up at 310 and ate downed a scoop of PreKaged. 10 mins later, I left to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was standing barbell military press was next for 4x8,7,5,4 (145,145,150,150). Next was standing DB lat raises 7x12 (25) and seated machine military press (parallel grip) 7x12 (75,75,75,75,80,80,80). Cable lat raises were next for 4x12,10,10,10 (30,35,35,35). Seated rope face pulls were next for 4x12,12,12,9 (55,60,65,70). Not paying attention to detail, I forgot that one was a fst 7 so I ended up shorting myself 3 sets. Reverse pec deck were next for 4x12,12,10,8 (175,180,180,185). DB shrugs were next for 7x12,12,12,11,10,10,9 (90,90,90,90,90,95,95). Last was smith machine shrugs for 4x8,11,10,9 (245,225,225,235). Afterwards, I changed shirts and knocked out 20 mins on the stairclimber. I did 1 min slow and 1 min fast. It was my first time using the stairclimbers at this gym so it definitely was an adjustment. Will only get better the more I use it n get comfortable. Afterwards I went home and ate eggs, potatoes, spinach and turkey bacon. Cardio and abs tomorrow.

[Jdot5]

Woke up at 510 and downed 2 scoops of Carnigen. Afterwards, I threw on some sweats and knocked out 40 min incline walk on the treadmill. Afterwards, I did some ab work: V-Ups, double crunches for 3x15 and side plank holds for 3x30sec (each side). Leg day on deck for tomorrow

[Jdot5]

Woke up at 310 and downed a scoop of PreKaged and 1/2 scoop of Waxybolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 295 for 6 reps. Second set was 300 for 5 reps. Third set was 300 for 5 reps. Fourth set was 310 for 2 reps. Next was a superset of leg extensions 7x12,12,11,10,10,9,8 (125,125,125,125,130,130,130) and lying leg curls 7x12,12,11,10,10,9,8 (120,120,120,20,125,125,125). Hack squats were next for 4x10,10,8,8 (140,140,150,150). Stiff leg deadlifts followed for 4x12,12,8,8 (115,115,125,125). Next was a superset of Glute ham raises and TR-X squats for 4x15. Last was lunges for 2x15 (each leg) (70). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon and a protein waffle. V-Taper and cycle class on deck for tomorrow.

[Jdot5]

Woke up this morning at 545 and took 4 plasmajet pills. At 6am I downed my last heaping scoop of White Flash. 615 I was out the door as a downed a half bottle of BodyArmor sports drink. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was a superset of neutral grip pulldowns 4x12,10,8,7 (195,200,205,210) and DB rear delt raises 4x12,12,12,7 (25,25,25,30). Next was hammer strength reverse grip pulldowns 4x12,12,10,8 (140,150,160,170) and seated DB military press 4x12,9,8,8 (70,75,75,75). Smith machine military press 4x10,9,7,7 (155,155,160,160) and pull-ups 4x7,7,5,5. Last was 1-arm pulldowns 4x12,12,11,10 (120,120,140,140) and Ath-Lean raises 4x12,12,10,10 (20,20,25,25). Afterwards, I went home, downed half a bottle of Dymatize ISO-100 RTD and the other half of the BodyArmor bottle. I then went to cycle and did 53 mins of cycle class. Afterwards, I stretched and foam rolled then headed home and ate a protein pancake. Much MUCH needed rest til Monday, turning up the heat to weights 6 days a week. Will be splitting up leg day and doing quads one leg day and hamstrings the other leg day. Deadlifts will be included in the hamstring day.

[Jdot5]

Woke up at 310 and downed C4 Ultimate and 1/2 scoop of waxybolic before leaving for the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB bench was next for 4x7,6,5,4 (110). Next was a superset of high cable crossover 7x12,12,10,10,9,9,8 (40,40,45,45,45,45,45) and chest dips 7x12,12,12,10,11,10,10. Hammer strength incline press for 4x12,11,7,8 (180,190,200,190). Pec deck completed chest for 4x12,10,9,8 (245,245,250,255). Now was time for biceps. First was a superset of spider curls 7x12,12,12,10,10,10,10 (55) and TR-X curls for 7x12. Next was reverse curls for 4x12,12,10,10 (65,65,70,70). Last was incline DB curls for 4x9,8,12,10 (35,35,30,30). Afterwards, I headed home and did the Chris Jones fat burning cardio for 30 mins. Afterwards, I showered then ate 4 pieces of toast, 4 eggs, spinach, and turkey bacon. Horizontal back n triceps tomorrow

[Jdot5]

Woke up this morning at 309 and downed a scoop a RTD can of C4,then a scoop of plasmablast then I was off to the gym. Upon arriving I warmed up before heading to spark horizontal back day n biceps. First up was was a superset of hammer strength rows 7x12,12,12,10,10,9,8 (270,270,270,280,280,280,290) and straight arm pulldown 7x12,12,12,10,10,10,8 (50,50,50,55,55,55,60). 1-Arm DB row followed for 4x12,12,12,10 (50,55,55,60). Last was a superset of seated 1-arm low cable rows were next for 4x12,12,12,10 (110,115,120,125) and TR-X rows 4x12. Now was time for triceps. First was a superset of angled bar pushdowns 7x12,12,12,10,9,8,8 (70,70,70,75,75,75,80) and bench dips 7x12. Overhead rope extensions were next for 4x12,11,8,8 (110,115,120,120). Last was DB kick back for 4x12,12,10,10 (20,25,25,25). Afterwards was 20 mins of HIIT cardio on the stairclimber. I did level 10 for the slow portion and for the sprint portion I did level 17 (1), level 18 (3), level 19 (3), and level 20 (3). Afterwards, I did hanging leg raises for 4x15,15,15,12. I then stretched before heading home and eating eggs, turkey bacon spinach, and 4 pieces of toast. Shoulders and traps in the morning

[Jdot5]

Woke up at 320 and downed a RTD can of C4 and 1/2 scoop of Waxybolic. 10 mins later, I left to head to the gym. Upon arriving, I warmed up before heading to spark shoulders/traps day. First up was standing barbell military press was next for 4x8,7,5,4 (145,145,150,155). Next was Cable lat raises 7x12,12,12,8,8,8,8 (30,30,30,35,35,35,35) and seated machine military press (parallel grip) 7x12,12,12,12,12,12,10 (80,80,80,85,85,85,90). Seated side DB lat raises were next for 4x12,12,10,10 (20,25,25,25). Reverse pec deck were next for 7x12,12,11,10,10,8,8 (180,180,180,185,185,185,190). Rope face pulls were next for 4x12,12,10,9 (80,90,100,110). DB shrugs were next for 7x12,12,11,10,8,8,8 (90,90,90,90,95,95,95). Last was smith machine shrugs for 4x12,11,9,8 (225,225,235,235). Afterwards, I headed home and did the Chris Jones fat burning cardio for 30 mins. Afterwards, I showered then ate 4 pieces of toast, 4 eggs, spinach, and turkey bacon. Unsure about tomorrows agenda

[Jdot5]

Decided to do cardio this morning. Drank 2 scoops of Carnigen, Threw on sweats and did 40 min incline walk. Afterwards was some core work. Reverse crunch, V-Ups, Supermans, and double crunch for 3x15 then 3x30sec hold each side for side planks. Afterwards, I stretched out then ate 5 eggs, turkey bacon and spinach. Leg day tomorrow including squats AND deadlifts

[Jdot5]

Woke up at 300 and downed a scoop of Animal Fury and 1/2 scoop of Waxybolic. 9 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 300lbs for 6 reps. Second set was 305lbs for 5 reps. Third and final set was 310lbs for 5 reps. Deadlifts were next. I did 4 warm up sets then it was time to go live. First set was 415lbs for 5 reps. Second set was 420lbs for 5 reps. Third and final set was 425lbs for 5 reps. Next was a superset of leg extensions 7x12,12,12,10,10,10,8 (125,125,125,130,130,130,135) and lying leg curls 7x12,12,12,10,10,10,8 (120,120,120,125,125,125,130). Good mornings followed for 4x12,10,10,8 (145,155,155,165). Leg Press were next for 4x12,10,9,8 (540,550,560,570). Next was a superset of Glute ham raises and TR-X squats for 4x15. Last was lunges for 2x15 (each leg) (80). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon and 4 wonder bread rolls. V-Taper and HIIT stairclimber on deck for tomorrow.

[Jdot5]

Woke up this morning at 530 and took 4 plasmajet pills. At 550am I downed a RTD C4. 605 I was out the door. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was a superset of neutral grip pulldowns 4x11,9,8,7 (200,205,205,210) and cable rear delt raises 4x12,10,10,5 (30,35,35,40). Next was hammer strength reverse grip pulldowns 4x12,11,10,8 (150,160,170,180) and seated DB military press 4x12,12,8,7 (70,70,75,75). Smith machine military press 4x11,10,8,6 (155,155,160,160) and pull-ups 4x6,5,5,5. Next was 1-arm pulldowns 4x12,11,10,8 (120,140,140,160) and Ath-Lean raises 4x12,12,10,10 (20,20,25,25). Last was lying cable upright rows 4x4x12,12,12,10 (100,110,120,135) and 1-arm cable lat raises 4x12,12,9,8 (25,30,35,35). Afterwards, was HIIT stairclimber for 20 mins. For the slow portion was level 10. For sprints, it was level 18(4), level 19(3), and level 20(3). Then was some quick ab work, knee tucks on a bench for 4x15 and Russian twist 4x15,15,13,12 (35). Afterwards, I went home and ate eggs, turkey bacon, spinach, and potatoes. Much needed rest til Monday.

[Jdot5]

Woke up this morning and downed a scoop of PreKaged and 1/2 scoop of Waxybolic. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark quads day (gonna split up legs this week so I can get in 6 days this week). First up was squats. I did 4 warm up sets before it was time to go live. First set was suppose to be 305 but with my lower back still fatigued from Friday, I dropped the weight 20lbs and did 285 for 5 reps. Second set was 295 for 5 reps. Last set was 305 for 3 reps. Next was leg extensions for 7x12,12,11,10,10,8,8 (125,125,130,130,130,135,135). Hack squats was next for 4x12,12,10,8 (140,140,150,150). Leg presses were next for 4x10,10,8,8 (550,550,560,570). Last was TR-X squats for 4x15. Afterwards was HIIT cardio on the stair climber for 22 mins. The slow portion was level 10. The sprints was level 18 (4), level 19 (4), and level 20 (3). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, and 2 flour tortillas. Horizontal back day tomorrow

[Jdot5]

Woke up this morning at 310, ate a whole grapefruit and downed a protein shake. 15 mins later, I downed a scoop a RTD can of C4 then I was off to the gym. Upon arriving I warmed up before heading to spark horizontal back day n biceps. First up was was a superset of hammer strength rows 7x12,12,11,10,10,9,8 (270,270,280,280,280,290,290) and straight arm pulldown 7x12,12,11,11,10,10,9 (50,50,55,55,55,60,60). 1-Arm DB row followed for 4x12,12,11,10 (55,55,60,60). Last was a superset of seated 1-arm low cable rows were next for 4x12,12,12,10 (110,115,120,125) and 1-arm cable high rows 4x12,12,10,9 (110,120,130,130). Now was time for biceps. First was a superset of spider curls 7x12,12,12,12,10,9,9 (55,55,55,55,60,60,60) and TR-X curls for 7x12. Next was reverse curls for 4x12,12,8,8 (65,70,75,75). Last was incline DB curls for 4x12,11,8,8 (30,30,35,35). Afterwards, I headed home and did the Chris Jones fat burning cardio for 30 mins. Afterwards, was eggs, turkey bacon, spinach, and 4 rolls. Shoulders and traps tomorrow.

[Jdot5]

Woke up at 310, ate a grapfruit and downed 10 oz of dymatize iso RTD. 15 mins later, I downed a scoop of PreKaged before heading to the gym. Upon arriving, I warmed up before heading to spark shoulders/traps day. First up was standing barbell military press was next for 4x7,7,5,5 (145,145,150,155). Next was Cable lat raises 7x12,12,12,9,9,8,8 (30,30,30,35,35,35,35) and seated machine military press (parallel grip) 7x12,12,12,10,10,10,8 (85,85,85,90,90,90,90). Seated side DB lat raises were next for 4x12,11,11,8 (25,25,25,30). Reverse pec deck were next for 7x12,12,10,10,10,8,8 (180,180,185,185,185,190,190). Seated rope face pulls were next for 4x12,12,9,9 (100,110,115,115). DB shrugs were next for 7x12,12,12,8,8,8,8 (90,90,90,95,95,95,95). Last was smith machine shrugs for 4x12,10,9,8 (225,225,235,245). Afterwards was HIIT stairclimber for 20 mins. For the slow portion was level 10. For sprints, it was level 18(3), level 19(4), and level 20(4). Then was some quick ab work, reverse crunches off a bench 4x15 and standing cable side bends 4x15,15,12,12 (40,40,45,45). I then went home and ate eggs, sausage, 1/2 crossaint, and 1 eggo cinnamon toast. Hamstring on deck for tomorrow highlighted by deadlifts

[Jdot5]

Woke up this morning at 305 and ate a grapefruit and downed a 10oz of dymatize RTD. 15 mins later, I downed a scoop of PreKaged then left for the gym. Upon arriving, I warmed up before heading to spark hamstring day. First up was deadlifts. I did 4 warm up sets before it was time to go live. First set was 420 for 5 reps. Second set was 425 for 5 reps. Third set was 430 for 4 reps. Next was lying leg curls for 7x12,12,11,10,10,8,8 (120,120,125,125,125,130,130). Good mornings were next for 4x12,10,8,8 (155,160,165,165). Single leg cable curls were next for 4x12,12,10,8 (50,60,70,80). Last was glute ham raises for 4x15. Afterwards was HIIT stairclimber for 20 mins. For the slow portion was level 10. For sprints, it was level 18(3), level 19(4), and level 20(4). I then went home and ate eggs, turkey bacon, spinach and 2 fajita wraps. Chest and triceps tomorrow

[Jdot5]

Woke up at 305, ate a grapefruit n downed a protein shake. 15 mins later, I downed a scoop of PreKaged before leaving for the gym. Upon arriving, I warmed up before heading to spark chest and triceps. First up was DB bench was next for 4x78,6,5,5 (110). Next was a superset of high cable crossover 7x12,12,10,10,9,98,8 (40,45,45,45,45,50,50) and chest dips 7x12,12,12,12,10,10,10. Hammer strength incline press for 4x12,10,8,7 (180,190,190,200). Pec deck completed chest for 4x12,10,8,8 (245,250,250,255). Now was time for Now was time for triceps. First was a superset of angled bar pushdowns 7x12,12,8,8,8,8,8 (70,70,75,75,75,75,80) and bench dips 7x12. Overhead rope extensions were next for 4x10,12,12,10 (110,100,100,105). By this point energy levels was super low and I was feel more elbow work than tricep work so I ended the workout n went home. I wanted to do the treadmill for 30 mins but didnt have the energy for it so I showered and took a 30 min nap. Afterwards was breakfast, 4 eggos, eggs, and turkey bacon. V-taper day tomorrow.

[Jdot5]

Woke up this at 555 and downed a scoop of PreKaged and a scoop of plasmablast. Shortly I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was a superset of neutral grip pulldowns 4x12,9,9,8 (200,205,205,210) and cable rear delt raises 4x12,12,10,10 (30,30,35,35). Next was hammer strength reverse grip pulldowns 4x12,11,9,8 (160,170,180,190) and seated DB military press 4x12,10,8,8 (70,75,75,75). Smith machine military press 4x12,10,8,8 (155,155,160,160) and pull-ups 4x7,6,5,4. DB pullovers were next for 3x10 (75,75,80). Next was 1-arm pulldowns 4x12,12,8,8 (120,140,140,160) and Ath-Lean raises 4x12,12,15,15 (20,20,17.5,17.5). Last was lying cable upright rows 4x12,12,10,10 (77.5,77.5,82.5,82.5) and 1-arm cable lat raises 4x12,12,10,10 (22.5). Afterwards, I went home, downed 20g of protein and ate a banana, then did an hour of cycle class. Then was some quick ab work, knee tucks on a bench for 4x15 and broomstick twist 4x15 (110). Afterwards, I went home and ate eggs, turkey bacon, spinach, and 4 eggotoast crunches . Much needed rest til Monday. Will be adjusting back down to 5 weight sessions a week (not enough sleep/recovery at this moment to be hitting 6 weight sessions). Legs will be all one day with deadlifts and squat the same day (back on Fridays). What I’ll also do is do a cardio session on Friday afternoon when I get off work since I won’t have time to do it during leg day on Fridays. Chest and triceps on Monday.

[Jdot5]

Woke up at 305, ate a grapefruit n downed a protein shake. 15 mins later, I downed a scoop of PreKaged before leaving for the gym. Upon arriving, I warmed up before heading to spark chest and triceps. First up was DB bench was next for 4x8,6,4,3 (110,110,120,120). Next was a superset of high cable crossover 7x12,12,10,10,8,8,8 (45,45,45,45,50,50,50) and chest dips 7x12,12,10,10,10,10,10. Smith Machine incline press for 4x12,10,7,7 (175,175,185,185). Pec deck completed chest for 4x12,10,9,8 (250,255,255,260). Now was time for triceps. First was a superset of Overhead rope extensions 7x12,12,12,12,9,9,8 (85,85,90,90,95,95,100) and bench dips 7x12. Angled bar pushdowns were next for 4x10,12,12,10 (110,100,100,105). Last was close grip bench press for 4x10,9,8,8 (155,155,165,165). Afterwards was HIIT stairclimber for 24 mins. For the slow portion was level 10. For sprints, it was level 18(2), level 19(5), and level 20(5). I then squeezed in some ab work for 4x15: hanging leg raises, cable side bends (27.5,32.5,37.5,37.5) and cable crunches (57.5). Afterwards, I went home and ate eggs, turkey bacon, spinach, 2 slices of toast, and 6oz of orange juice. Horizontal back and biceps tomorrow

[Jdot5]

Woke up this morning at 305, ate a whole grapefruit and downed a protein shake. 15 mins later, I downed a scoop of PreKaged then I was off to the gym. Upon arriving I warmed up before heading to spark horizontal back day n biceps. First up was was a superset of hammer strength rows 7x12,12,11,11,10,9,8 (280,280,280,280,280,290,290) and straight arm pulldown 7x12,12,11,11,10,9,8 (55,55,55,55,60,60,60). 1-Arm DB row followed for 4x12,12,10,10 (55,60,65,65). Next was 1-arm cable high rows 4x12,12,10,10 (120,130,140,140) then seated 1-arm low cable rows were next for 4x12,12,12,10 (120,125,130,135). Now was time for biceps. First was a superset of spider curls 7x12,12,12,10,10,10,10 (55,55,55,60,60,60,60) and TR-X curls for 7x12. Next was reverse curls for 4x12,12,8,8 (70,70,75,75). Last was incline DB curls for 4x12,12,8,8 (30,30,35,35). Afterwards, was 20 mins of sprints. For the slow portion I did speed 4.0. For the sprints I did 10(1), 10.5 (2), 11 (3), 11.5 (2), and 12 (2). I then stretched before heading home and eating 3 pieces of toast, and eggo toast, 4 eggs, turkey bacon and spinach. Shoulders and traps tomorrow.

[Jdot5]

Woke up at 305, ate a grapfruit and downed 5oz of dymatize iso RTD. 15 mins later, I downed a scoop of PreKaged before heading to the gym. Upon arriving, I warmed up before heading to spark shoulders/traps day. First up was standing barbell military press was next for 4x8,5,5,7 (145,150,155,145). Next was Cable lat raises 7x12,12,12,9,9,8,8 (30,30,30,35,35,35,35) and seated machine military press (parallel grip) 7x12,12,11,10,10,8,8 (85,85,90,90,90,95,95). Seated side DB lat raises were next for 4x12,12,9,8 (25,25,30,30). Reverse pec deck were next for 7x12,12,10,10,9,8,8 (185,185,185,185,190,190,190). DB shrugs were next for 7x12,12,9,9,8,8,8 (90,90,95,95,95,95,95). A superset of seated rope face pulls were next for 4x12,12,12,10 (105,110,115,120) and smith machine shrugs for 4x12,12,9,8 (235,235,245,245) completed the weights portion. Afterwards was HIIT stairclimber for 24 mins. For the slow portion was level 10. For sprints, it was level 18(2), level 19(4), and level 20(6). Then was some quick ab circuit for 4x15: knee tucks on a row machine, russian twist with a kettlebell (30), and KB crunch (45). Afterwards, I stretched before heading home and eating 2 slices of toast. 4 eggs, spinach, turkey bacon, and 8oz of orange juice. Cardio and abs in the morning

[Jdot5]

Woke up this morning, threw on some long sleeves and did a 40 min incline walk this morning. Legs were a bit tight but the walk helped loosen it up. Afterwards was some ab work: lying leg raises 3x20, opposite elbow to knee 3x20 (each side), and 30 sec side plank hold 30 sec each side. Afterwards was breakfast which was eggs, turkey bacon, a sausage patty, 2 pieces of toast, and spinach. Leg day on deck for tomorrow highlighted by both squats AND deadlifts

[Jdot5]

Woke up this morning and downed a can of EndoRush by BSN and 1/2 scoop of Waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up set then it was time to go live.. or so I thought. First set was 305lbs but on my 5th rep, I felt n hear a loud pop on my lower back so I had to terminate the other 2 sets, as well as deadlifts, good mornings, and hack squats. Next was leg extensions for 7x12,12,12,10,8,8,8 (130,130,130,130,135,135,135). Lying leg curls was next for 7x12,12,10,8,8,8,8 (125). Seated leg curls was next for 4x10,10,8,8 (150,150,155,155). Machine leg press was next for 4x12,12,8,8 (255,285,315,315). Next was a superset of glute ham raises and TR-X squats for 4x15. I then did bodyweight lunges for 2x15. Since I had some free time, I did a 40min incline walk. For the incline portion, I did 2.0-8min, 3.0-8min, 3.5-7min, 4.0-7min, then 0 incline the last 10 mins. For the speed portion, I did 4.0-10min, 4.5-20mins, 5.0-5mins, 5.5-3mins, and 6.0-2mins. Afterwards was some intense stretching and foam rolling before heading home and eating, potatoes, eggs, turkey bacon, spinach, and 6oz of orange juice. V-taper and cardio tomorrow.

[Jdot5]

Woke up this morning at 545 and ate some grapefruit and drank some protein. 20 mins later I drank a C4 Ultimate RTD. Shortly I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was a superset of neutral grip pulldowns 4x8,12,10,8 (200,190,195,200) and DB rear delt raises 4x12 (25). Next was hammer strength reverse grip pulldowns 4x12,10,9,8 (170,180,190,200) and seated DB military press 4x10,10,8,6 (70,70,75,75). Smith machine military press 4x10,10,8,6 (155,155,160,160) and pull-ups 4x8,7,6,5. Next was 1-arm pulldowns 4x12,12,8,8 (140,140,160,160) and Ath-Lean raises 4x15,15,12,12 (17.5,17.5,20,20). Last was lying cable upright rows 4x12,12,12,10 (120,125,135,140) and 1-arm cable lat raises 4x12,12,10,10 (30,30,35,35). Afterwards was 26 mins of HIIT work on the stairclimber. Slow portion was level 10. Sprint portion was level 18 (1), level 19 (5), and level 20 (6). I then stretched and foam rolled before head home and eating eggs, 4 pieces of toast, turkey bacon and spinach. Now time to rest up my lower back til Monday.

[Jdot5]

I have got booked for a shoot for Sunday so Peak week starts today with water loading and dropping starting tomorrow. Also carbs dropping every two days (first two days its at 95G. Woke up this morning at 310 and ate a grapefruit and drank 4oz of Dymatize iso RTD. 15 mins later, I downed a scoop of Optimum Pre, then I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and triceps. First up was a superset of high cable crossover 7x12,12,12,10,10,10,9 (45,45,45,50,50,50,55) and chest dips 7x12,12,12,10,10,10,10. Next was hammer strength incline press for 4x12,10,9,8 (180,190,190,200). Next was DB bench was next for 4x11,9,7,7 (95). Pec deck completed chest for 4x15,15,12,10 (230,240,250,255). Now was time for tricep work. First overhead rope extension 7x12,12,12,12,10,9,8 (85,90,90,95,95,100,100) and bench dips 7x12. Next was angled bar pushdowns for 4x12,10,9,6 (75,80,80,85). Last was close grip bench press for 4x12,9,8,8 (155,165,165,175). Afterwards was cardio. First was HIIT on the stair climber for 25 mins. For the slow was level 11. For the fast it was 18(1), 19(4), 20 (8) then came the treadmill for 10 mins. Afterwards, I went home and ate eggs, bacon, spinach, and 2 pieces of toast. Still figuring out what will be hit tomorrow (deciding between legs or back).

[Jdot5]

Woke up this morning at 310 and ate a grapefruit and drank 4oz of Dymatize iso RTD. 15 mins later, I downed some preworkout before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was a superset of leg extensions for 7x12,12,12,10,10,10,8 (130,130,130,130,135,135,140) and lying leg curls was next for 7x12,12,12,10,10,10,8 (125,125,125,130,130,130,135). Another superset was next with Good mornings 4x12,12,10,8 (135,145,155,165) and machine leg press was next for 4x12,12,10,12 (295,305,315,325). Next was a superset of glute ham raises and TR-X squats for 4x15 along with 2 sets of 15. Next was cardio, 45 mins on the treadmill. first 20 mins was an incline walk at 4.5 speed, then 5 mins at 5.0 and 5.5 each, 5 mins at 4.5, then 3 mins at 6.0 and 6.5 each, then 2 mins at 7.0 and 7.5 each. Afterwards, was stretching and foam rolling before heading home and eating eggs and 3/4 cup of oatmeal. Back day tomorrow

[Jdot5]

Woke up this morning at 715 and downed some preworkout, plasma blast, and 4 oz of Dymatize iso RTD then I was off to the gym. Upon arriving I warmed up before heading to spark horizontal back day n biceps. First up was was a superset of hammer strength rows 7x12,12,12,10,10,10,8 (280,280,280,290,290,290,300) and straight arm pulldown 7x12,12,12,10,10,10,8 (55,55,55,60,60,60,65). Next was a superset of 1-arm cable high rows 4x12,12,10,10 (130,130,140,140) and seated 1-arm low cable rows were next for 4x12,12,10,10 (130,135,140,140). Last was Machine rows for 4x12,11,8,8 (130,140,150,155). Now was time for biceps. First was a superset of spider curls 7x12,12,10,10,10,10,10 (60) and TR-X curls for 7x12. Next was reverse curls for 4x12,12,8,8 (70,70,75,75). Last was incline DB curls for 4x12,12,9,8 (30,30,35,35). I then ate 5 eggs, 1/2 cup of oatmeal, and turkey bacon. Then I did 15 min incline walk on the treadmill before cutting the grass (broke a lethal sweat between the two). Shoulders and traps tomorrow.