And...Here...We...Go

[The Joker]

2/29
Legs

Extension
15x75
15x100
15x120
15x150

Leg Press
20x2pps
20x3pps
20x4pps
20x5pps
20x6pps PR

Walking Lunges
20xBW
20x25lbs
20x25lbs

Hack Squats- This sled is fucking heavy. Not like normal hacks
20xsled
20xsled

Lying Leg Curls
15x65
12x75
10x75

Great Leg day. Progress!
------------------

2/22
Legs

10 mins on bike

Leg Extension

12x120
15x120
15x135
15x150

Leg Press
20x2pps
20x3pps
20x4pps
20x5pps
20x5.5pps

Walking Lunges
25 steps
25 steps
25 steps w/ 20s

Box Squats- Body Weight
20
20
20

Lying Leg Curls
10x65
10x65
10x65(F)

Great lift. Great.
--------------

2/16
Legs

10 mins on recumbent

Leg Press
20x2pps
20x3
20x4
20x5
20x5pps

Walking Lunges
20 steps
20 steps
20 steps

Leg Extension
3 sets of 15
Don't remember the weights

Leg Curls
12x80
12x80
10x80

On the Leg curl, if I move farther down than where you should, it takes the pressure off my back and much better contraction in the hams.

---------------------

2/9
Legs

Leg Extension
90x20
120x20
135x20
150x20
165x19+Partial

Leg Press
20x3pps
20x4pps
20x4pps
20x4.5pps
20x5pps

Leg Curls
12x50
10x65
9x65
8x65

Lots of heavy stretching afterwards. This workout went to well. Not much back pain. Crazy quad pump and am already sore
------------------------

1/29
Legs

Leg Extension
12x175
12x175
12x175

Leg Curls
8x85
8x85
8x85

Leg Press
20x2pps
20xpps
20xpps

1 Legged leg press- Didn't unlock the press. Just pushed the sled from where it sits when not being used. It worked very well and had no stress on my spine.
10x2pps
10x2pps
10x2pps

Calf Press on Leg Press
20x2pps
20x2pps
20xpps

Standing Calf Press
10x250 (stack)
10x250 (stack)
10x250 (stack)

Not much work done here but this is like the first leg workout in like 3 months. And this was all I was comfortable doing. Got to start somewhere.

[Austin_Bicep]

Legs brah, brutalllll

[The Joker]

These were the last 2 diets I followed. Switched out the fish for chicken, equal weight.





MEAL 1:
1 SLICE DAVE’S KILLER BREAD, GOOD SEED
3 WHOLE OMEGA-3 EGGS
5 EGG WHITES
2OZ DICED JENNIE-O 95% FAT-FREE TURKEY HAM
2OZ SPINACH
½ TBS EXTRA-VIRGIN COCONUT OIL, UNREFINED

MEAL 2:
10OZ TILAPIA, RAW WEIGHT
¾ C COOKED BROW RICE
3OZ COOKED BROCCOLI
1.5 TBS EVOO

MEAL 3:
8OZ 96% LEAN GROUND BEEF
5OZ COOKED WHOLE WHEAT PASTA
¾ C TOMATO SAUCE
1 TBS EVOO
½ C CHOPPED BELL PEPPER

MEAL 4: POST-WORKOUT
1.5 SCOOPS MUSCLE MILK
7OZ GRAPES

MEAL 5:
10OZ CHICKEN BREAST
3OZ COOKED GREEN BEANS OR 5OZ COOKED ASPARAGUS
1 TBS EVOO

MEAL 6:
10OZ NON-FAT CHOBANI GREEK YOGURT, PLAIN (ALBERTSON’S)
¼ C ALL-BRAN’S BRAN BUDS
3OZ STRAWBERRIES
*SWEETEN YOGURT W/ SPLENDA OR STEVIA. MIX EVERYTHING TOGETHER.



=====================

MEAL 1:
½ C OLD FASHIONED OAT, DRY MEASURE
1 TBS ADAMS NATURAL PEANUT BUTTER
3 WHOLE OMEGA-3 EGGS
5 EGG WHITES

MEAL 2:
7OZ COOKED SIRLOIN
3OZ COOKED BROCCOLI
1 TSP EVOO

MEAL 3:
9OZ 96% LEAN GROUND BEEF
7OZ RED BAKED POTATO
3OZ COOKED GREEN BEANS
OR 5OZ COOKED ASPARAGUS
½ TBS EVOO

MEAL 4: POST-WORKOUT
1.5 SCOOPS MUSCLE MILK
1 C FAT-FREE MILK
7OZ ORANGE

MEAL 5:
8OZ CHICKEN BREAST
¾ C COOKED BROWN RICE
3OZ COOKED BROCCOLI
½ TBS EVOO

MEAL 6:
1 C FAT-FREE COTTAGE CHEESE
½ C KASHI GO LEAN, ORIGINAL
3OZ STRAWBERRIES

[ZyklonB]

thanks for posting that up

[The Joker]

No problem.

I don't remember the exact macros

[ZyklonB]

I like the variety of foods...looks to be a pretty close match in approximate macros to what I'm eating...but I have cut out the fruit completely.

BTW my thoughts are with you regarding Austin...I know it's still a very fresh memory so hang in there bro

[The Joker]

Thanks man

[David Lees]

Good looking meal plans right there. Takes a lot to prep all of that since you have 2-3 different protein sources that require cooking. Way to hit those legs hard J!

[David Lees]

Wash day today...nothing clean.

Nothing clean right.

[The Joker]

Your clothes... Give them to me ...Now

[David Lees]

Hey this dude's a couple short of a sixpack.

[GermaniaK]

Training looking solid in here J!

[woodswise]

These were the last 2 diets I followed. Switched out the fish for chicken, equal weight.





MEAL 1:
1 SLICE DAVE’S KILLER BREAD, GOOD SEED
3 WHOLE OMEGA-3 EGGS
5 EGG WHITES
2OZ DICED JENNIE-O 95% FAT-FREE TURKEY HAM
2OZ SPINACH
½ TBS EXTRA-VIRGIN COCONUT OIL, UNREFINED

MEAL 2:
10OZ TILAPIA, RAW WEIGHT
¾ C COOKED BROW RICE
3OZ COOKED BROCCOLI
1.5 TBS EVOO

MEAL 3:
8OZ 96% LEAN GROUND BEEF
5OZ COOKED WHOLE WHEAT PASTA
¾ C TOMATO SAUCE
1 TBS EVOO
½ C CHOPPED BELL PEPPER

MEAL 4: POST-WORKOUT
1.5 SCOOPS MUSCLE MILK
7OZ GRAPES

MEAL 5:
10OZ CHICKEN BREAST
3OZ COOKED GREEN BEANS OR 5OZ COOKED ASPARAGUS
1 TBS EVOO

MEAL 6:
10OZ NON-FAT CHOBANI GREEK YOGURT, PLAIN (ALBERTSON’S)
¼ C ALL-BRAN’S BRAN BUDS
3OZ STRAWBERRIES
*SWEETEN YOGURT W/ SPLENDA OR STEVIA. MIX EVERYTHING TOGETHER.



=====================

MEAL 1:
½ C OLD FASHIONED OAT, DRY MEASURE
1 TBS ADAMS NATURAL PEANUT BUTTER
3 WHOLE OMEGA-3 EGGS
5 EGG WHITES

MEAL 2:
7OZ COOKED SIRLOIN
3OZ COOKED BROCCOLI
1 TSP EVOO

MEAL 3:
9OZ 96% LEAN GROUND BEEF
7OZ RED BAKED POTATO
3OZ COOKED GREEN BEANS
OR 5OZ COOKED ASPARAGUS
½ TBS EVOO

MEAL 4: POST-WORKOUT
1.5 SCOOPS MUSCLE MILK
1 C FAT-FREE MILK
7OZ ORANGE

MEAL 5:
8OZ CHICKEN BREAST
¾ C COOKED BROWN RICE
3OZ COOKED BROCCOLI
½ TBS EVOO

MEAL 6:
1 C FAT-FREE COTTAGE CHEESE
½ C KASHI GO LEAN, ORIGINAL
3OZ STRAWBERRIES

Hey J: From what my trainer has me eating, this looks like a fat loss diet to me, except for the red meat and dairy.

[The Joker]

3/4
Abs Calves Cardio

Standing Calf Press
After warmup
12x270
10x290
8x320-10x270-7x135

Seated Calf Raise
10x100
10x150
10x150-6x100

Hang Leg Raises
3 sets failure

Planks
3 sets to failure

Cardio
20 mins tread
8.5% incline
3.0 mph
----------------------

2/27
Abs/Calves/Cardio

Machine Crunches
3 sets

Hanging Leg Raise
3 Sets to failure

Leg Press Calf Press
20x2pps
20x3pps
20x4pps
20x4pps
20x4pps

Seated Calf Raise
10x155
10x155
10x155+ Failure with top ROM (Machine racked) something like 6-7 reps

20 Mins on Tread
2.5 % @3.5mph

Easy stuff. Good times

[The Joker]

3/3
Chest Tri

This day was to put my routine back on it normal track. Somehow I got off of doing chest on Saturday AM do doing it on Tues PM.

I didn't really workout out. I did some light DB press and pushdowns because my shoulder was killed. But my routine is back on track


---------------------

2/28
Chest/Tri

Pec Deck
10x135
10x150
10x165
9x180

Incline
12x135
10x155
8x165

Flat DB
10x70
8x75
8x80-7x45

Flat Machine Press
8x165-8x120
8x150-7x105

Rope Pushdowns
12x100
10x110
10x100-9x60

Skull Crusher
12x75
12x75
12x75

D handle Pushdowns
12x100
12x100
12x100

Stretched

Not a heavy day at all. OK with me because my shoulder kills today. But I was done so fast, I had a crazy fucking pump.

2/21
Chest/Triceps

Incline
155x8
185x10
205x8
215x7-135x8(F)

DB Press
12x70
10x80(F)
75x7-45x9(F)
70x6-50x5(F)

Dips
10
10
10(F)

Pec Deck
12x135
9x135
6x135

CG Bench Kept Reps low. These were not close to failure. Just wanted to throw them back in. I stopped doing them months ago when I thought I had a small tear in my pec. Turned out to be a strain.
135x5
135x6
135x6

Rope pushdowns
12x90
12x100
12x100

Great workout.

-------------------

2/12
Chest/Triceps

Hammer Incline
12x185
10x225
8x275
6x315-4x225-4x135

Machine Press
12x105
10x150
8x165

DB Incline
12x60
10x50
8x55 Elbows in

Dips- Bottom half ROM
9
8
8

DB Flyes
12x25
10x35

Rope Pushdowns
12x100
12x100
12x100
12x100

2Arm DB Extension
12x70
10x70
10x70

D handle Pushdowns
12x90
12x90
12x90

----------------------

2/5
Chest/Triceps

Incline
12x185
8x205(F)
8x185
6x185

Flat DB
12x70
10x70
8x60
6x70

Dips- Bottom ROM
3 sets to failure

Cable Flyes
12x70
10x80
8x80

Rope Pushdowns
12
10
10
10

Seated DB Extension
12x70
10x80
10x80

____________________________

1/31
Abs/Chest

200 Machine Crunches

Incline
12x135
10x185
8x205
6x185

Flat Db
12x70
10x50
8x55 These first 3 sets I had elbows out.
6x70 Elbows in.

Dips- Bottom Half ROM
4 sets to failure. Didn't Count reps

Flat Flyes
12x20
10x30
8x35
6x40

Long chest stretching afterwards.

This is my first workout on 12, 10, 8, 6 so my numbers are very low. They will jump up quickly. I had a great pump.

----------------------------------

1/21
Day 114
Abs/Chest/Laterals/Calves

200 machine Crunches

Pec Deck
12/135
12x150
12x165
9x165-3x135

Flat DB Press
5x80
5x90
5x100-F
5x100-F

Hammer Incline
5x275
5x315
5x295

Incline Flyes
12x35
12x40

Seated Laterals
20x15lbs
20x15

Standing Calf Press
10x250
10x250
10x250 (Stack + 2-45s + bar)
10x250 (Stack + 2-45s + bar)

15 Minutes of stretching.

Had a great workout today. Fuck waiting till Monday to get back to serious training.

_________

1/7
Day 98
Chest

Bench-No sets taken to failure
10x185
10x185
10x185
10x205
5x225
1x245
1x255

Incline
10x135
10x185
10x165

Incline Flyes
10x25
10x35
10x40

Cable Flyes
10x60
10x90
10x90

I have a bad pounding headache the whole time. Sucked. I was supposed to train triceps but didn't. I just wanted to do chest today. My lower back is still sore and tight from back day the other day. I want to try and get back in to training legs more regularly. It is rediculous now. maybe twice a month.

------------------

1/3
Day 94
Chest/Triceps

Flat bench- 60 sec pec stretch between sets.
10x185
10x205
10x225

DB Incline
10x70
10x75
10x70

Incline DB Flyes
10x25
10x25
10x25

Dip Machine 60 sec tricep stretch between sets.
10xstack
10xstack+90lbs
10xstack+90lbs
10xstack+90lbs

Pushdowns
10x stack
10x stack
10x stack
10x stack

-------------------------------

12/30
Day 90
Chest/Some Triceps

Roger wanted me to get maxes on all first movements for this week. I got the 405 Dead. Today I got 275 on Bench.

Bench
275x1
Went for 280 but didn't get it. I have never been one for 1 rep sets. I am very happy with 275.

Incline DB press
10x70
10x80
7x85(F)

Pec Deck
3x10. Didn't Track weight.

CG Bench was up next. Did a few reps with 135 but didn't feel great on my shoulders.

Pushdowns
4x10 Slow mo.

I didn't do abs because of where the DR. Cut my leg open. Just gunna let that heal up real quick.

Celebrating my birthday tonight!

____________________________

12/19
Day 79
Abs/Chest/Triceps

Decline Cruches
200

Bench
10x185
8x225
6x225
10x185

Hammer Incline
20x135
20x135
5x225
5x225
5x255

Cable Flyes
20x60lbs
20x60
5x100
5x100
5x100

CG Bench
20x100lbs
20x100
5x135
5x135
5x135

Bench Dips- to failure
31 reps
17
14
12
12

This workout was a gauge for all the next ones to come- weight wise. Still tough for me though. My strength is down, but whatever.