Yesterday was ANOTHER leg day with Katie--these bastards MUST GROW! --Warm ups not listed Leg Extension 3 sets of 15 Leg Press 3 sets up to the whole thing filled (21 plates) on the HOIST leg press Hack Squats 3 sets with sides filled up for 6-12 reps Squats 3 x 10-12 with 225 Leg Curl 3 x 10 SLDL 3 sets Standing Calves 3 sets Seated Calves 3 sets 20 mins AM cardio and 10 min PWO Stepmill Diet is ON POINT and more pics! And a video
Shoulder and Trap Day! Since I did the photoshoot last Saturday, I owed a shoulder day! Thus, I did... DB Shoulder Press 60 x 15 80 x 15 100 x 15 120 x 8-15 for 3 sets HS Shoulder Press 3 x 15 Lateral Raises 3 x 10-15 Barbell Shrugs 315 x 15 for 3 sets DB Shrugs 120 x 15 for 3 sets A bunch of Abs Cardio was 20 mins AM and 10 min PWO VIDEO! And a new pic
This is for two days since I am traveling on business to GA. The first day, Wednesday, after not doing flat barbell bench press for over a year, I got 405lbs for 3 clean reps! YES! Katie and I then did a ton of chest and then killed some triceps. It is late, so I will not be able to document it all. I think 405 is enough to say, LOL! As for back today, I trained before leaving town bright and early and just killed back and biceps. Tomorrow, I am filming a MachineMuscle Top 10 Gym at Iron Beast Barbell in Gainesville, GA--LEG TIME! Video will be up soon! Until then, if in Upstate NY on March 24, come peep this epic show! PEACE!
Friday I trained at Iron Beast Barbell in Gainesville, GA and awarded them a top 10 2012 Machine Muscle Approved Gym Award. What an EPIC gym! Video coming soon! Today I hit high rep arms and cardio in the AM before I went and coached my kids' soccer teams. It was an epic day! Friday--Legs with Jimmy Haymore at Iron Beast Barbell VIDEO COMING SOON! Leg Extension Leg Press Hack Squats Barbell Squats Seated Leg Curls SLDL Calf Raise Reverse Hyper I also did 20 minutes of cardio in the hotel (was in GA for other business as well) Today I did ARMS to shut up the haters! (NO WARMUPS LISTED) Rope Pressdowns 3 x 15 Bar Pressdowns 3 x 15 CGBP 3 x 15 Skullcrushers 3 x 15 Machine Preacher Curl 3 x 15 Incline DB Curl 3 x 15 Barbell Curl 3 x 15 Rev. Wrist Curl/Rev Curl Superset 3 x 15 STEPMILL FOR 20 minutes! I also coached soccer...now THAT is cardio!! NEW VIDEO!
Sunday was a family day! We spent the morning hanging out at home then at 1pm went to the gym and put the kids in kid-care prior to our weekly meal out...otherwise known as my carb up! Katie and I did shoulders and biceps and then headed over to get some all you can eat sushi! It was awesome and I definitely earned it! Today was a scheduled leg day but both Katie and I were still very sore from our leg day on Friday, so we called an audible! CHEST AND TRIS! We crushed it, I got 365 for 10 on incline barbell and life is good! I also did 20 minutes on the stepmill PWO with 20 mins upon waking to get my blood going. Tomorrow is LEG DAY! Now I am ready to make these bad boys grow! Speaking of legs, here is a video from when I announced Peak Physique in Kirkwood, MO as a MachineMuscle Top 10 Gym!
Still waiting to do another EPIC video with you ESPECIALLY now that you are a part of the Machine Militia.
This will go down! We just need to set up the place and time, next time you are around the north east (Western NY, Western PA, or Eastern Ohio) Lets ROLL! going to florida beginning of March, bout it.
This was an epic day. Katie and I decided to separate quads and hamstrings. This was an AMAZING experience! We went in to Superfitness today with the intention of doing harm and we did it! Here is an example of some leg stuff at SuperFitness... We killed it! Leg Extension 2 warmups 3 x 10-15 Leg Press 4 plates (per side) x 15 6 plates x 15 8 plates x 15 10 plates x 8 8 plates x 8 6 plates x 6 4 plates x 10 Hack Squats 2 plates (per side) x 12 3 plates x 10 4 plates x 5 SQUATS! 135 x 12 225 x 10 315 x 6 315 x 4 225 x 6 135 x 10 Standing Calves 3 x 8-15 Power Squats 3 x 10 Seated Calves 3 x 10ish Cardio: 30 mins AM and probably a walk with my kids tonight. Diet--ALL FATS switched to OILS (mac oil, MCT, Fish) from PB and Almond Butter Weight: 222 AM with glutes and abs fully in. Bodyfat appx a little under 5%. BOOM!
Training has been amazing! Today I added in the Stepmill at night for some EPIC GLUTES! I trained in the AM with Katie and we KILLED KILLED KILLED back! Diet is on point and I feel amazing without Peanut Butter or nuts in the diet--all oils and whole eggs for fats! Wide Grip Pull Ups 3 x fail CG Pull Ups 3 x FAIL Rows 2 warm ups 315 x 8-12 HS Pulldowns 3 x FAIL Elevated Seated Cable Low Rows 3 x 8 Facing Away Pulldowns 3 x 8 DB Rear Delts 3 x 6-10 Deadlifts 3 x 10 Hyperextensions 3 x 10 And tomorrow is ARM DAY! BAM SLAM WAM! 8 Week Prep Update
I remember when you were sick of PB after competing at the Beverly and swore to never take it again. oil's and Eggs never hurt nobody right? Good to see you listening to your body.
