351w

[5.0]

I loathe cardio indoors. I ride trails 10 out of the 12 miles. It's a time for me to clear my head, get my shit straight for the day. Wet days I ride the roads n it is scary

 

[5.0]

1-1-4 (sat)

OHP
Bar x 12
55 x 8 (slow reps)
115 x 5
125 x 5
135 x 5

Seated db press
40 x 15 x 2
40 x 12
40 x 10 had kid this wkend, only have 40# db at home

Upright BB row
85 x 10 x 4

Lateral raises
25 x 10 x 4

BB curls
85 x 10 x 2
55 x 10 x2

Today was rest n refeed day. Went to the Ukie fest n had couple polish sausage, 6 perogies, 2 cabbage rolls stuffed with rice n ground beef, few slices of rye bread with butter n onions on everything! All food was homemade n outa this world, just like gram used to make!!!

 

[Bullmuscle7]

Sounds delicious! And great workout!

 

[5.0]

Sounds delicious! And great workout!

Thanks, food was amazing! I'm a lil disappointed at my #'s thou, I want it all n i want it now, haha! Hoping after a few waves I can have sum gud gains. Im def more motivated now than ever before, having a program to follow is what I needed. Wish I wulda done it a long time ago. Watching Flex destroy 575 lit a fire in me, thank u Flex!!! A lil motivation goes a looong way.

 

[Turbolag]

Nice work man!

Post workout meal sounded awesome.

 

[5.0]

1-2-1
12 mile fasted ride in am. Got to gym after work n a regular was in the rack so I warmed up on smith machine then hack squat, waited bout 20 min n said fuk it so I figured my #/%, put 360 on did 5 reps n then the rack opens up, wtf! Jumped on the rack n did bar x 10, 95 x 5 (slow). One if the young kids asks "how many u got left". I explained politely when I put the plates away I'm done n the question he asked doesn't make friends....now I'm ready to go!
235 x 5
250 x 5
265 x 4
150 x 10 x 5

Cable hammy curls
60 x 10
100 x 10 x 4

Horizontal donkey
180 x 10 x 2
225 x 10
225 x 15 x 2

3 mile cool down ride

Food
4 eggs, 2oz ny cheddar,16oz lemonade, 16oz water, 1 banana/nut/chocolate chip muffin (homemade)
1/3lb turkey, 1 med potato
1/3lb turkey, 1med potato, 1c pasta salad
16oz mt.dew, tootsie pop (For sugar)
1/4lb burger (Fast food, fukn hunry)
2 tootsie pops mid work out, bad day for blood sugar
EAS shake post w/o
2 1/4lb burritos, whole wheat wraps,3oz ny cheddar, few grape tomatoes, ear of corn n couple Labatt's!
Will b 4 more eggs, 1 wrap, 2c 2% milk before bed

 

[Turbolag]

Nice work man!

Burritos sounds great!

 

[5.0]

Edit : 2 wraps at bed

 

[Bullmuscle7]

Dayum!!! Bro you work hard and eat well! Its impressive!!!! As to your desire to have it and have it now....welcome to the club. I wanted muscle and to weigh 170...then 185...then 200....then 225...then 250....seen 260 briefly. I want 300!!!! Hello its 17 years since that want began. Just keeo wantin bro and thats half the balttle of gettin! And...enjoy the ride.

 

[5.0]

^^^thanks and n I'm glad it luks gud to someone other than me! Def a motivating comment. It bout 5:30 am.rite now n.my legs r screamin! 12 mile ride here in bout a hr.....this will b interesting, I'm thinkin a e, Tra min to my mile times

 

[5.0]

Ride was fantastic! 50 degrees out with a 3 mhp cross wind....I actually shaved 15 sec a mile off! After that it was downhill, I was pretty sore all day. Came home n passed out for a hr before takin shoes off. I def got a gud one In yesterday, atleast for me. Made real steak sub with 1/2 onion sauteed on hoagie roll from deli....it was well worth it! Food for the rest of the day was

4 eggs, 2oz ny cheddar,banana nut muffin,32oz G2, 4 sausage links
Ham egg n cheese muffin from D.D. (they were brought into work, nice!)
1\4lb turkey wheat burrito, 1oz ny cheddar, plum, clementine
2 x 1/4 turkey burrito, 3oz ny cheddar
25 pretzel nuggets ( honey mustard)
Bob evans egg n cheese hash brown ( again a coworker, they see me walk by n hand me any extras, can't say no!)
Met-rx colassal bar
1/3 lb turkey before bed with 16oz 2% milk

 

[Eatcleanathlete]

Very nice brother!! I love doing cardio outside in cooler temps.