The Cutting Edge Journal

[reloader77724]

Friday - Back!

Bent over rows
- 1x10x135
- 1x10x225
- 1x10x315
- 1x20x135

T-Bar rows (two handed)
-1x10x (4) 45lb plates
-we put (8) 45lb plates on and do drop sets. Do 10 with assistance if needed then drop down a plate until we get down to 4 plates. Then focus on strict form on last set of 10.

Wide grip Pull downs
- 1x10x150
- 1x10x120
- 1x10x100
- 1x10x80 strict form

Narrow grip pull down strict form

- 1x10x120
- 1x10x100
- 1x10x80

Bilateral overhead cable pull downs (not sure if that is the proper name for this. I usually sit on a flat bench and grab a single handle with each hand like you would do a overhead bi curl, but pulling elbows down to my sides while pushing my chest forward and shoulders back trying to isolate my lats. I love this move.)

- 1x10x150
- 1x10x120
- 1x10x100

Pre-workout meal
- apple
- Amino energy 4 scoops
Post
-Nature valley honey n oats

Meal 5 (supper)
- 6oz tilapia
- 5oz of green beans

Water intake for the day
- 1.5 gal

 

[Bullmuscle7]

Thursday - Triceps, legs (doubled up because I missed a couple of workouts due to sickness)

Legs extensions
- 4x10x100 (alternated pigeon toe in and out)

Lying leg curls
- 3x15x100
- 1x15x80

Squats
- 2x10x230
- 1x10x320
- 1x15x140

Triceps
Smith machine close grip block press. Super set with rope pull downs.
- 1x10x225
- 3x10x135
rope pull downs (focused on really contracting by spreading ropes apart)
- 4x15x50

Flat bench close grip heavy
- 1x6x315

close grip cable press with straight bar Heavy
- 3x10x170
- 1x10x100

rope pull downs heavy
- 4x10x100

Wide grip cable presses heavy
- 4x10x120

Finally last two

Run the rack on cable A bar
started with 40lbs and went up 10lbs until we reached 150 then ran back down until we reached 40lbs.
10 reps each.

Weighted hanging tricep dips
- 1x10x100
- 1x10x40
- 1x10xbody weight

pre-workout meal
- protein shake (27 G of protein)
- amino energy 4 scoops 200mg caffeine
- apple
post workout
- nature valley honey n oats (1 serving/2 bars)

Meal 5 supper
- 6 oz of grilled chicken
- 6 oz of greens (lettuce, zucchini, pinch of finely shredded cheddar cheese, a serving of fat free Italian dressing)

What an incredible day!!! You are amazing brother!!!

 

[reloader77724]

lol dude I really appreciate it. I work out with a good friend for the last 3 years. He is 23 i'm 33 so he really causes me to push myself. I mean this guy is a power lifter for sure. He is 5'9'' 245 and benches 600. So you can see we really try to kill it. lol

 

[5.0]

Killin it man, solid work!

 

[reloader77724]

Thanks 5.0

 

[reloader77724]

Saturday - Rest

Meal 1 - Whole wheat sandwich round with 3 Tbsp of Natural P-butter
- 1.5 cups of Muscle Egg

Meal 2 - 1oz of peanuts
- apple

Meal 3 - 6oz of ground deer meat
- 2 whole wheat tortillas
- 2 Tbsp low sodium salsa
- mrs. dash fiesta lime seasoning
- pinch of finely shredded cheddar cheese

Meal 4 - Snack time
- Apple
- Shake 27G
- Nature Valley honey n oats

Meal 5 - CHEAT MEAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! FIVE GUYS, HERE I COMEEEEEEEE!!!!

 

[reloader77724]

I forgot to add greens to meal 3

5oz of lettuce, zucchini, fat free Italian dressing

 

[Bullmuscle7]

Lucky!!! I wanna cheat meal!

Things are looking great!!!

 

[5.0]

Wait, five guys is a cheat? I've been doing this all wrong then , haha! Good detail documenting your intake!

 

[reloader77724]

Ok, Sunday morning (recap of Saturday cheat meal LOL)
didn't go to 5guys. We went to the "Frosty Mug" to get a Large Double Bacon Cheese burger, Chili Cheese Fries, small strawberry sundae and Water. LOL yes, water.

This morning Face is swollen like crap. Can't feel lower lip and my eyes feel like there sewn together LOL.

Sunday - ( I've decided to hit legs today - will post this evening workout) Usually my rest day.

Meal 1
- Sandwich round whole wheat
- 3 Tbsp. Natural P-Butter
- 1.5 Cup. of Muscle Egg
- 1 quart of water

Meal 2 (snack)
- apple
- 1oz of peanuts

Meal 3
- 6oz Chicken breast
- 3oz carb (sweet potato)
- 5oz > green vegetables

Meal 4 (pre-workout)
- Protein shake
- banana

post-work
-Nature Valley Honey n Oats

Meal 5
- thin cut pork chops 6oz.
- 5oz > green vegetables
- no complex carbs

Meal 6
- Protein shake 24G

 

[5.0]

Wtf the face swole from, food allergies?

 

[reloader77724]

SALT!!! LOL

Ok Monday morning. I never work out in the mornings but i'm off work today and since I didn't hit legs yesterday I thought I'd hit them this morning. I will be doing chest this evening.

Monday Part 1 - Legs

Squats
- 1x10x135
- 1x10x225
- 1x10x315
- 1x10x225

Calve raises (standing)
- 1x10x100
- 1x10x160
- 1x10x200
- 1x10x260

Lying leg curls (I did these a little different. I did 4 sets of 30. In each set I did first 15 reps fully extended to half way up and the latter 15 reps starting from half way point to complete contraction.) These are a freakin' Killer!!

- 4x30x100

Leg Extensions (ok, I did these a little different as well. I did 5 sets of 15 with 100lbs. The first 3 sets I focused on turning my feet outward to work on the "tear drop" look and the other 2 sets I kept feet closer together with feet pointing straight up.)
- 3x15x100 pigeon toe out
- 2x15x100 toes straight up

Meal 1 (pre-workout)
- sandwich round whole wheat with 3 Tbsp. of natural p-butter
- 1.5 Cups. Muscle Egg
- Allmax Vitastack
- 1000mg (1 gram) Glutamine
- 1 quart of water with 4 scoops of Amino Energy by ON
- 1 quart of water during workout

Meal 2 Post workout
- Apple
- 22 Almonds
- 1 quart of water

Stay tuned, more to come later on this evening.....