Body by Donuts

[jhotsauce7]

Chest today ... Not super strong yet but I am able to do many more sets of my accessory exercises so I am literally trying to ahnilate muscle tissue

incline db
60 x8 warm up
80x8
100x8
100x6
55x8, one arm at a time -3 sets

flat bench
135x6 warm up
rotator cuff stretching
185x6
225x6
225x6
235x6
245x5

tri-set of 1. Parallel tricep db press 2. Deficit push-ups 3. Pec major dips

I went through 4 sets of this using very short rest 6-8 reps for each of the 3.

low cable flies
25x10
30x10
30x10

hi cable bent flies
20x10
25x10
25x10
25x10
25x10

Did some MTUT light curls and foam rolling out my back l
Follows by abs
swimmer kicks on a bench, follows by some plyo ab jumps

Adding carbs back IN on sat in the form of a refeed
mans starting ECA Saturday in place of t3 for the next 30 days. I have my annual physical coming up and I need to get a cmp done unless they can use the labs I got done last month for TRT which I believe had that stuff. Still need to confirm.

Cardio still ed 40 min am fasted. Going to 45 min next week with an hour on Saturday am pre refeed

refeed is going to be as follows 400-450g carbs, protein ideally will be .5g per lb, and fats will be reduced by 20%
foods I will be using
Japanese sweet potato
coconut oil
avocado
jade rice/volcano rice
egg whites
bobs red mill oats
chicken boneless breasts
brownie batter almond butter (all natural, no sugar added )

 

[jhotsauce7]

Smashed legs with great vengeance and furious anger !!!

hanstring curls
2 warmups
80x12
100x12
100x12
100x12,70x8,55x15

leg press 3 second decline
2 plates x 8 warm up
3 x 8 warm up
4x 8
5x 8
6x 8
7 x8
8 x 8, 6 x 8, 4 x8 drop set

quad extensions
80 x 20 full reps + 10 partial reps
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80 x 20 full reps + 10 partial reps

high bar squats for speed
135 x 6 feeder set
215 x 6
315 x 6
365 x 6 started slowing down so finished w/ this weigh

str8 leg deads
135x8
185x8
225x8
225 x8


Carbs tomorrow!!! Pancakes for breakfast with real maple syrup ... Mmmm[/FONT]

 

[HDH]

Good log bud. Glad I stopped in.

H

 

[jhotsauce7]

Today's refeed is brought to you by the letter c.. For carbs, not cookies you fat asses

meals as follows:
1)
75g krusteaz pancake mix, 2tsp coconut oil, 1/4 cup Vermont natural dark maple syrup
2)
150g Japanese sweet potatoes cubed and broiled with sea salt, 4 oz wild caught salmon, 1 cup of jade pearl rice , 1tsp coconut oil, 1.5 cups broccoli
3)200g Japanese sweet potatoes cubed and broiled with sea salt, 4 oz wild caught salmon, 1 cup of jade pearl rice, 1.5 cups broccolii
4) 1[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]50g Japanese sweet potatoes cubed and broiled with sea salt, 4 oz wild caught salmon, 1 cup of jade rice, 1 cup broccoli

2794 calories (regularly been at 2300, 70g carbs) rules for defining my structured preemptive refeed are in a previous post above


[/FONT][FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]

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[Turbolag]

Sounds like a nice refeed day man!

How do you like those sweet potatoes compared to regular sweet potatoes? I've only had the orange ones. Curious about these!

J what is your protein per gram of body weight at usually during a bulk or a cut?

 

[jhotsauce7]

Protein is usually 1.5-1.75g per lb... 250-300g maybe a touch more some days .. I lower it in refeed specifically because it allows for faster uptake of carbohydrates and more efficient glycogenesis

 

[Bullmuscle7]

Smashed legs with great vengeance and furious anger !!!

hanstring curls
2 warmups
80x12
100x12
100x12
100x12,70x8,55x15

leg press 3 second decline
2 plates x 8 warm up
3 x 8 warm up
4x 8
5x 8
6x 8
7 x8
8 x 8, 6 x 8, 4 x8 drop set

quad extensions
80 x 20 full reps + 10 partial reps
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80 x 20 full reps + 10 partial reps

high bar squats for speed
135 x 6 feeder set
215 x 6
315 x 6
365 x 6 started slowing down so finished w/ this weigh

str8 leg deads
135x8
185x8
225x8
225 x8


Carbs tomorrow!!! Pancakes for breakfast with real maple syrup ... Mmmm[/FONT]

Brother!!! Your leg day...and all the others kick ass!!!! This was absolutely great! Sorry I didn;t catch it sooner bro!

 

[jhotsauce7]

Thanks brother!! this is straight from the textbooks of Mr. John Meadows training.. he throws in challenge sets at the nd of the leg press and squats, for a set of 20+ reps... I am not there yet, but hope to be one day.... Legs are still hurting today and I even foam rolled after that one.

Woke up pretty damn tight and 3lb heavier after my refeed. Those pancakes were THE BOMB!! Krusteaz pancake mix is the best stuff ever. back to low carb today, and then tomorrow I start a new meal plan as follows:

Meal#
1. 1 1/2 cup egg whites, 1 cup oats, with cinnamon and truvia or SFk./, maple syrup
2. 2 hardboiled eggs 2 tbsp peanut butter
3. 4 oz ground beef, 1 cup of volcano, forbidden, red or jade pearl rice I will switch it up from wk to wk
4. 5 oz chicken 1 cup rice, 1 cup veggies
5. 5 oz chicken 1-2 cup veggies
6. 2 hard boiled eggs
PWO 1 scoops of whey
Cardio 45m x 6 days a week now (up 5 min per session from the past 2 week session)

2,465 cal
65f 215c 216p

 

[Bullmuscle7]

Thanks brother!! this is straight from the textbooks of Mr. John Meadows training.. he throws in challenge sets at the nd of the leg press and squats, for a set of 20+ reps... I am not there yet, but hope to be one day.... Legs are still hurting today and I even foam rolled after that one.

Woke up pretty damn tight and 3lb heavier after my refeed. Those pancakes were THE BOMB!! Krusteaz pancake mix is the best stuff ever. back to low carb today, and then tomorrow I start a new meal plan as follows:

Meal#
1. 1 1/2 cup egg whites, 1 cup oats, with cinnamon and truvia or SFk./, maple syrup
2. 2 hardboiled eggs 2 tbsp peanut butter
3. 4 oz ground beef, 1 cup of volcano, forbidden, red or jade pearl rice I will switch it up from wk to wk
4. 5 oz chicken 1 cup rice, 1 cup veggies
5. 5 oz chicken 1-2 cup veggies
6. 2 scoops of whey in water
PWO 1 1/2 scoops of whey
Cardio 45m x 6 days a week now (up 5 min per session from the past 2 week session)

Keep doing John's things bro and you will reach your goals.

 

[jhotsauce7]

Great back session today
started with rack pulls
135x5
225x5
315x5
405x5
455x5
475x5

then on to meadows rows alternating arms
2 plates x 8
2x8
2x8
105lb + bar x 6, 90x 10 drop set

low machine rows
100x 8
100x8
100x8
100x8,70x8 drop set

pull downs with stretch / resistance ( partner pushes down on stack when in the STretch position)
100x8
100x8
100x8
100x8

reaistance band crunches (blue band attached to rack)
3 sets of 20
3 sets of 10 ball crunches with 10lb medicine ball

 

[Bullmuscle7]

Damn!!! Those are some huge ass Rack Pulls!!!

Great work brother!

 

[5.0]

Bull nailed it, huge rack pulls! Where is the bar at for starting position?