Deloading week folks. Already got first 2 workouts in so lets let that sit as is. I will list todays and then tomorrows as they occur. Yesterday was 35 minutes fasted LISS cardio on the treadmill, Today was upper body deload workout with the girlfriend. Here we go. 10 minute cardio walking warm up Band and cuff warm up flat bb bench press (2 warm up sets) 135x10 155x8 185x6 205x4 seated cable row 160x15 185x12 195x10 195x8 cybex machine chest press 3x8 and 9RM cybex machine pull down 3x10 and 11RM seated plate loaded shoulder press 3x10 at 10RM upright row on smith 3x8 at 10RM db curls 3x12 at 12RM cybex tricep extension machine 3x12 @ 12RM Then we hit a quick 2 round ab circuit of power wheel roll outs, swiss ball crunches, plank twists and reverse crunches in back to back fashion. She wanted me to take bootcamp with her after all this for an hour but she has yet to fully understand how crucial it is for me to avoid too much cardio of any kind let alone right after a workout during a deload week. I let her have that fun while I did my 15 mins of cardio on the treadmill and then some PNF band stretching before calling it a day. Meals: 1: 3/4 cup oats, 1 scoop whey, .5 cup egg whites, coffee 2: one pack Labrada lean body protein 3: 1/2 cup 1% cottage cheese, 1 can tuna in water mixed with seasonings 4: one pack Champion Nutrition ulta met protein (pre lift), coffee 5: same as meal one plus 1 tbsp brown sugar, minus the coffee 6: 6 omega enriched eggs (whipped) with lots of diced veggies and seasonings
Yesterday was some bad ass legs folks and it looked like this.... Did 25 minutes of cardio on the treadmill at 730am over at the apartment clubhouse (right across the street) to begin the day. Then at 415pm we went to business! (mind you still on a deloading week) 6 minute bike warm up... Hammer Strength V Squats 5x12 not quite to failure Leg Press 4x10 not quite to failure Superset of Leg Extensions and Leg Curls (3 sets seated, 1 set prone) 4x12 each Hammer Strength Hack Squat Calves 3x15 Deep Speed Squats with empty bar 3x25 8 minute bike cool down Stretch cage....done! Meals: 830am 3/4 cup oats, 1 scoop myofusion whey, 1/5 cup oats 1130am golden corral.... mixed salad greens, spinach, grilled steak and chicken chunks, roasted carrots, roasted brussel sprouts, grilled green beans, roasted mushrooms. 230pm 3/4 cup oats, 6 oz ground pan fried 93/7 turkey with diced tomatoes and onions 530pm 2 tbsp brown sugar, 1.5 scoops myofusion whey 815pm Bambino's Italian Cafe w/ the girl-firend.... fettucinie (spinach) with sugo di picante sauce and chopped grilled chicken (sooo good!!) 12am 1.5 cups 1% cottage cheese with cocoa and splenda
New pictures and updated stats folks! Now these are not great as my go to person is out of town for a while and so I have my little 7.0 megapixel digital camera with limited setting to work with. I am 190lbs, 9.85% based on 7 site skinfolds from a very well trained technician.
Past 2 days have been just LISS cardio mid afternoons. Nothing really crazy there. Been going on 6 hours of sleep a night for the past 3 nights and its kinda hitting me now. I gotta get back to my classic 7 hours of shut eye and I am solid! Tonight will be back at the gym for upper body volume workout..booya! Post more later!
Sorry for the delay in posting once again folks. Life tends to happen at times and postings take a back seat to the daily tasks and demands of that life as well. I am an all or none guy so I either post the full, in detail log of my days workouts and food intake or nothing at all. Going to try and start putting daily posts back into habit again starting with this one. I have some very big news to put out there. On Nov 22nd I had my post blood test done this year to see how the Cabergoline was working to help my prolactin levels come down. Good news was it worked very well, got them right down to where they had to be. The hope was my total T would come up a bit due to the high prolactin suppressing that a bit. Sadly my total T dropped bit time as well. The images below show clearly that things did no go completely as we hoped for. The opposite almost! For a 27 year old healthy male with no health issues at all, eats well, exercises often, rarly drinks, does not smoke, do drugs, I avoid stress, I sleep enough etc......I take care of myself to put it simply. And yet my T levels have seemingly decided to plummet to clininal hypgonadal levels. My doc even consulted a specialist and they both feel that getting my numbers up soon is important. Mostly as my vigor has dropped noticeably and my weight has went from 199 in Jan to 188 as of Dec 8th. Diet not changed, cardio has actually dropped a bit to try and mitigate the weight loss I was noticing. Strength has stayed basically the same for the most part thank god! So now as a guy who is a HUGE advocate for natural sports, avoiding PED's and other unfair tactics of sports performance, here I am being told by 2 MD's that its crucial I get on the very same drug!! Go figure! My doc has me on 300mg of HRT every other week. Testosterone Cypionate to be exact. I get my 2nd injection tomorrow morning matter of factly. I cant say I really felt much after the first one even though he said I would notice it within 48 hours. Nothing has really hit me yet. My weight as of yesterday morning was 190 but that's not enough to really be of any significance either in my mind. Still sits awkwardly with me that I am taking the very same drug that I have fought and still fight to keep out of natural sports like bodybuilding, NCAA athletics and pro sports alike. Yes its for medical based reasons and the recomendation of 2 MD's expertise but its still the principle of the matter that bothers me to the core. So that's my rant for now folks. Today I will post my workouts after I complete it. Its going to be upper body power day so look for that madness later on!
Todays killer upper body volume day! 630pm start band warm ups, cuff series, should mobz and other dynamic movements flat bb bench 135x6, 3 sets 155x6 165x5 185x4 190x3 195x2 200x2 200x2 burn out set on nautilus chest press 1x15 reps to fail seated cable row (straight bar, 1 foot hand spacing) 140x8, 3 sets 160x8 180x8 200x8 220x6 240x6, rest 15 sec, 4 reps, slow negative and stretch hold seated db alternating press 40'sx14 presses, 3 sets standing db press 1 sets of 7 reps with slow negative single arm eccentric press 1 sets of 5 reps per arm burn out set of db standing side raises 1x20 with 17.5lb db's nautilus high concentration curls 3x10 plus 1final drop set of 15 on nautilus preacher curl standing cable triceps press down (straight bar) 3x10 plus 1 final drop set of 15 on nautilus high triceps overhead extension 3x20,15,15 nautilus ab crunch machine 3x20 bench leg raises Done!! Crazy ass pump today and good energy from start to end! Kept a really good pace during my workout today. Really felt the movement well tonight as well which I like! Grub: meal 1 power pancake: egg whites whole eggs oats flax seed meal 2 myoplex original shake 1 cup cottage cheese, mixed with supper greens 8000 meal 3 sirloin beef red potato meal 4 chicken breast oats meal 5 oats myofusion semi-sweet chocolate morsels meal 6 fat free cottage cheese
Yesterdays plan of attack went down like so: 10am workout (after waiting 35 minutes in the clinic to get a 5 sec injection, my 2nd of two HRT shots) bogus!! I even had an appointment made 2 weeks prior! Wow! Dynamic warm up, his matrix, bodyweight squats and lunges....etc.. squats (2 min timed rest between sets, touch and go off the 16" box) 135x12 135x12 155x10 185x8 205x8 (belt went on) 225x 275x6 275x6 315x4 315x4 325x3 335x1 335x1 BB RDL (2 min timed rest, slight knee bend, flat back, with belt on) 135x12 155x10 185x8 185x8 205x8 225x8 LF Glute Kick back machine 1x15 per leg (to work in the injection a bit more and minimize soreness from the shot) Stretch cage for 10 minutes.....done! Grub: meal 1 protein pancake 1 cup oats, 3 eggs, 1/2 cup egg white, water, mixed, nuked, eaten! meal 2 1 cup oats 3 tbsp semi sweet chocolate morsels 2 scoops myofusion meal 3 2 cups cottage cheese, 1 pack greens 8000 chocolate flavor meal 4 5 oz chicken breast 1 cup cotage cheese meal 5 chipolte burrito: flour tortilla black beans lime rice chicken gaucomole fajita vegetables That be all for yesterday folks! Just cardio today HIIT style, debating if stepper or stepmill will be my poison today....either way were gonna sweat! Do work! Peace out everyone!
The game plan today........being a half day at work, off at 1130am and then off to Midas to get an oil change in prep for the 7 hour drive home tomorrow morning. Then we drove home, at a good pre-workout meal, took a nap for an hour (started work at 5am and got to bed at midnight so I was less a little drowsy safe to say). At 315 it was time to roll! Upper Body 2, Volume Day Cuff series, pec deck fly warm ups, nautilus pull over warm ups, 2 sets of 15 each......here we go!!! work sets listed only incline bb bench (2 min timed rests) 145x8 150x7 155x6 160x5 165x4 175x3 180x2 180x2 180x2 bodyweight chin ups (2 min timed rests) changed grip every set for 2 sets of each grip type, wide, neutral, palms in) 6 sets of 8 standing bb shoulder press (1.5 minute timed rests) slow eccentric, touch clavicles, press up as quick as possible) 95x6 95x6 95x6 105x5 105x5 db shrugs 4x12 at 95lbs, hold for 1 count at top and bottom of each rep rope attachment to cable for bicep hammer curls and tricep press downs superset 4x10-12 reps each with 45 seconds rests between each super-set........pump city!! wrist curls 2x20 reps with empty bar........more pump city! stretch cage.....done! Full workout start to end was a hair over 1.5 hours but I was feeling really good so I had to ride the tide and go with it while it was there. Normally I cut call it quits and 90 mins regardless. Its vacation after all, Ill do what I want to! Grub: meal 1: 1 cup egg whites 1 scoop whey 1 cup oats meal 2: 2 tbsp light cream cheese with chili powder and papriki 8 oz chicken breast meal 3: prewo 4 squares of homemade "french toast cake" (whole grain cake that taste like french toast yes i know...) 4 eggs 3/4 cup egg whites meal 4: powo 2, myoplex shakes meal 5: 4 whole eggs 1/2 egg whites 1 cup oats Bed time! 7 hour drive commences tomorrow at 6am sharp. Long, long drive but the destination will be well worth it! Family, food, vacation, holiday spirit and more food! Booya! Merry Christmas and Happy New Year to all of you here at TigerFitnessForum!
Dec 23rd workout: after the 6.5 hour drive home to Madison, WI from Columbia, MO all I could think about was getting my lift on which was legs baby! Good old visit to the Anytime Fitness I used to work at as the PT director prior to my move down to Missouri. Brought my younger brother (who has me by 25lbs despite being 6 years younger!) to the gym with me so he could get his lift on as well. He did upper body while I did legs. Here we go.... 8 minute bike warm up, core stability, hip matrix..... box speed squats: 10 sets of 4 at 225lbs....sit on the box for 1 full sec pause, stand up as fast as possible. single leg horizontal leg press 3x10 each leg leg extension/leg curl super set 3x15-20 reach leg press calf press 3x15 hammer strength ab crunch 4x12 standing cable anti-rotations 2x12 each side 5 minute bike cool down.....band stretch, swiss ball stretch...done! It was off to the Hockett family xmas party after that and OMG did we take this to a new level folks! Epic good time with family and friends! One I will not forget for a long time! May have woke up with little bit of a dehydration headache/hangover but after 24oz of water and sleeping in for 2 extra hours, I was pretty well fine and dandy today. Still going to go do my HIIT at the gym this afternoon before the 2nd family xmas party begins on the moms side of the family tonight! More food! Yes!
Yesterday after the 7 hour drive back to Missouri I felt a compelling need to get a really good HIIT session in to stretch the legs out. After unpacking all my xmas goodies I did just that as follows: 5 minute elliptical warm up 20 minutes bike intervals, 30 sec hard, 90 seconds easy 5 minutes elliptical cool down Band stretch, done! I have found that I am in love with the December Subway sub of the month which is the Flatbread Western Egg and Cheese. OMG are these good! I get mine with lots of red onion and green pepper. After its toasted I get tomato and spinach added. I also get provo cheese and the egg white on mine. Little salt and pepper and your set! I actually got 2 of these foot longs yesterday! One on the way back home and then another post cardio since it was on my way out from the gym. And at $5 for December why not?! How I missed this deal all month I don't know! The macros for 1 footlong with the ingredients as I listed is 90c, 26f. 50p. It may not be "perfect" for all needs and diets but for me and my inferno metabolism and calorie needs, this fits pretty well. I have 3 days left in Dec to get 1 each day and enjoy the $5 deal! Today was upper body max effort day and here she is: incline bb bench 2 min rests 135x8 145x7 155x6 165x5 175x3 185x2 190x1 195x1 135sx10 hammer high row 180x8 200x6 200x6 220x4 240x4 180x10 standing bb push press 4x6 at 95lbs bb shrugs (2 sec pause at top and bottom) 135x12 155x15 155x15 155x15 bb curls 3x12 superset w/ bw tricep skul crushers burnout sets preacher curl machine to failure tricep machine extensions to failure ab cross crunch 3x20 front plank holds 3x30 seconds Got the whole shin-dig done in 90 minutes flat and it felt good! Better yet to be back home and onto the daily grind of things whith diet, workouts and work in general. Grub: meal 1 red velvet pancake 1 cup egg white 1 whole egg meal 2 2 scoop myofussion 1 red velvet pancake meal 3 and 4 1 can tuna 2 tbsp pb meal 5 texas road house! 8 oz sirloin steak baked sweet potato green beans
First off....my badgers lost the rose bowl game yesterday which blows! We lost to a duck damnit! Anyway.... Mondays workout: Upper Body: after warm ups and shoulder prehab..... 2 warm ups with 135lbs bb bench press: 185x6 for 2 sets 205x4 for 2 sets 225x2 for 2 sets 230x1 for 4 sets (all with 2 minute timed rest periods) deadlifts: 225x6 for 2 sets 275x5 for 2 sets 315x4 for 2 sets 405x1 for 4 sets (75 second rests between these sets)...cluster sets wide pull ups 3x8 seated bb behind neck shoulder press 4x6-8 seated dips 3x8-10 preacher curl machine 3x10-12 ab crunch machine 2x12-15 reverse crunch 2x25 That was it for yesterday ladies and gents! A great start to the new year for sure! Grub: meal 1: 6 oz sourdough bread slices made into french toast using.... 1 cup egg whites 2 whole eggs (maple extract, vanilla extract, butter flavoring, cinnamon, splenda) meal 2: pre lift 1.25 cups oats 7 oz chicken meal 3: post lift starbucks hot choco with skim and no whip 1 scoop myofusion meal 4: my own game day paninis!! lean ham, moza cheese, rye bread, green peppers, onions, veggie tray selection meal 5: 1 cup oats 1 tbsp coconut oil 3 oz chicken 1 scoop myofusion meal 6: 1.5 cups low fat cottage cheese 1 oz almonds
Today's lift went down as follows people.........first day formaly back to the grind with all major holidays done and over with now. We are still on winter break at Mizzou until the 16th so we run holiday hours on campus and the flow of students is much less the normal and we love it! Worked 1-830pm today so I had my morning wide open to crush legs.... warm ups, stretching, hip mobility series...etc... box speed squats 205x3 for 8 sets with 60 sec rests 155x12 burn out set, ass to grass bb RDL 135x10 185x10 225x10 225x10 135x15 burn out set single leg hack squats 2x10 each single leg angled leg press 2x10 each hammer shrug machine 3x15 with 1 sec pause and top and bottom db shrug iso holds 2 sets of 60 seconds with 95lbs injury prevention movements: glute kick back machine x 20 reps each leg inner outer thigh machine x 20 each Grub: 6 oz sourdough bread 1 cup egg whites 2 eggs 1 starbucks hot choco with skim and no whip 1 scoop myofusion whey 1.5 cups cottage cheese 1 oz sunflower seeds 6 oz lean ham 2 oz low fat string cheese 1 cup oats 4 tbsp flaxseed 6 oz chicken breast 2 scoops myofusion 1 oz almonds
This week has brought me some damn good progress folks! Damn good! My incline bench is at 205lbs for a solid single rep without a spot. My squat hit 345 ass to grass for 1 solid rep with only a belt. My deadlift today hit 455 for a single clean rep as well. In one week I made anywhere from 10-15lb jumps on every major lift I have been training on for increases in strength! When the outcomes look this good, the process becomes more worthwhile let me say that much! Yesterday was upper body and the spark notes on that is like this.... -Incline bb bench, 7 sets working up to new single rep max of 205 -Medium grip pull ups, 4 sets of 8-10 -Seated db press, 3 sets of 8 -Triset: 4 sets of 12-15 reps each straight bb curls straight bar tricep cable press downs db side lateral raises -BB Shrugs, 3x10 -Decline leg raises Today's battle ground was at the rec complex since we have not yet quite gotten the wave of students back in town yet I got one more in while I could...here she is. -Deadlifts, first 4 sets sumo style 225x6, 2 sets, 315x4, 2 sets 405x1 425x1 445x1 455x1 455x1 405x1 (cluster set) 1 rep every 60 seconds for 3 reps total Angled leg press 4x12 Super Set Prone leg curl with hack squats 3x12 hack squats, 3x12-15 leg curls Calf PressMachine 3x12 Hammer Shrug Machine 3x12 Ab Crunch Machine 3x20 Today's Grub: meal 1- homemade pumpkin pancake 1 scoop ON egg 2 g fish oil meal 2- 1 can light tuna homemade pumpkin pancake meal 3- 7 oz chicken breast homemade pumpkin pancake (yes i really love these things!) meal 4- 2 scoops myofusion 1 cup quick oats 1/4 cup raisins meal 5- 8 oz cooked 90/10 beef 1 bag frozen stir fry veggies 2 Ezekiel hotdog buns, toasted Walden Farms Ranch dressing meal 6- 2 cups 1% cottage cheese mixed with cinnamon, Splenda and cocoa Got 2 rest days coming up this weekend as normal. May take 1 day 100% off pass on cardio. Will see how my legs feel tomorrow. On an aside. I have got some updates with my doctor on my hormone matters I spoke of before. Sadly my levels even after 2 injections of T enathate have failed to bring up my levels. In fact my total went from 260 to 206ng/dl and my free went from 36 to 24ng/dl. In 1 months time while on the drug! I got my 3rd injection (this time at 400mg) on Tuesday. I have to say I can at least feel it working but as to how this helps me get my weight back up to my normal 205ish range and my levels back to an acceptable level I do not know? I have asked for a referal to a specialist this week and they already got me in for a consult on Friday. I do not question my primary doctors treatment at present at all. I simply need to make sure that something is not being overlooked that is causing my T levels to drop progressively since Feb last year at 566ng/dl to the dismal 206ng/dl I am now stuck with at present. Friday may shed some light on what is going on and it may not? I have to pursue all options to know for sure though.
Not much overall bro. Seen the specialist back on the 2oth about the T therapy crap. They took the stance I wanted to go with which was go back and see why they ever dropped and why so quick. Find the cause and treat that vs just handle the symptoms. Going back in for a FULL blood workout on the 21st of this month. Those outcomes dictate where we need to go. I, like you am doing EVERYTHING within my means to control all lifestyle variables to support my own levels through sleep, no stress, natural, clean eating, smart supplementation (got your Drop Factor, Yohimbine HCL, MTS Whey and Modern BCAA being sent out tomorrow). Also found a local guy to by my cage free fortified chicken eggs from...score! I figure thagt until my levels come back up to a more normal or even general level for my age its not worth going ape shit with mass gain outcome goals. For now I am focusing on body comp optimization. I am 9.5 and 190 as of Sunday and feeling really good about it. Using a 4 day split that actually factors in some concepts of your volume training (2 days) and blast training (2 days) and then 3 days of HIIT (not quite like you do it but similar). Took your advice and dropped my WMS cold turkey weeks ago, been doing a homemade Cracker Barrell brand sweet tater pancake post workout with a whey isolate shake (1 cup mix has only 5g fat, 88g carbs and 10g protein). No add-ins needed, ready to mix with water and bake! Suckers are damn good! Also started using your concept of green blends using kale, brocco, spinach, blueberries and strawberries and 1 tbsp extra dark cocoa powder. 1 big smoothie a day and hot damn brother......I have never had such good motility in my life. And I say this as a good thing to mind you! Gonna post up some pics this weekend for all to gauge progress. Peace out and keep in touch man! I catch the youtibe vids and clips every week, good stuff! Educate the people!
AWESOME and you are on point! If you EVER need anything hit me up! I will be checking this DAILY so keep it updated!
Today we took the day off from the iron and hit up the cardio with some HIIT-LISS combo. Here she is folks: 5:15pm at Pro Fitness Gym. 5 minute warm up on elliptical at level 8 25 seconds at level 18, 90 seconds at level 9, 6 rounds.... 10 minutes level 9 on stepmill every other step 5 minutes cool down on upright bike at level 14.....DONE! Grub for the Day: meal 1 4 cage free eggs 1 scoop ON egg powder 1 cup old fashion oats 2 k-cup coffee's with splenda meal 2 and 3 (eaten at desk, super busy today) 8 oz grass fed 85% beef meal 4 8 oz cod fillet, carrots, mixed salad greens (scarfed in the car before getting home) meal 5 (green smoothie) 15oz oikos fat free plain greek yogurt 1 cup spinach 1 cup kale 1 cup brocco 8 small strawberrries meal 6 2 cups fat free cottage cheese 3g barleans fish oils Been getting to bed by 10pm since Monday night this week and will do so through tomorrow night since I work 5am open shifts till then. Little different then my normal 8am wake up time and my 4-1130pm shifts. Workouts holding up pretty well though despite the major change up in sleep cycles. By Friday I can go back to the norm and like it!! PS....I had to show this to you all! My mother god love her....knows my passion, love and obsession with all things breakfast food and so when she herd about a place back home in Madison, WI that just came out with a eating challenge thats centered around all things breakfast.....she sent it right to me. The link below take you there. I plan to make this my next and first cheat meal since Thanksgiving day. Not sure when exactly but the next time I make the 7 hour trek back home this will happen and it will be tapped so look for that!! http://www.pancakecafe.com/
Back at it for the 2nd half of the workout week folks! On the agenda for today was back, chest and delts hypertrophy workout. Here, we, go! 430pm, pro fitness gym: Damn good lift tonight folks, read on! dynamic warm ups, shoulder series, band warm ups.... chest/back: incline bb press 4 sets of 12-6 pyramid fashion neutral grip pull downs 4 sets of 12-6 pyramid fashion decline bb press 1 work set of 10 to failure hammer high row 1 work set of 10 to failure feet elevated depth push ups 2 sets of 12 reps with pause at top and bottom of every rep chest supported incline db rows 2 sets of 12 reps with pause at top and bottom of every rep superset hammer pull overs with pec deck fly 2x15 each Abs: kneeling cable crunch 1x20 bench leg raises 1x20 med ball twists Shoulders: db side raises 1x15 cable cross over side raises 2x12 with pause at top single arm 45 degree plate raises 1x10 each arm seated nautilus lateral raises 1x12 with pause Done!! Grub for the day: 1/2 cup steel cut oats 4 cage free eggs 1 scoop on egg powder 4 oz chicken 4 oz x lean beef spinach carrots 12 oz swai fish fillet (white fish much like cod but better texture) spinach carrots 1/2 cup steel cut oats 8 oz salmon fillet 1 cup cracker barrel sweet tater pancake mix to make 1 big pancake 2 scoops ON whey isolate green smoothie: 1 cup fat free cottage cheese 1 scoop ON whey isolate broccoli spinach kale strawberries
