Summer diet as simple as possible
Breakfast
6 to 8 Eggs
Coconut Oil
Beans
Pre Work Out
Can of Sweet Potatoes
8oz Baked Chicken Breast
Post Work Out
Can of Sweet Potatoes
8oz Baked Chicken Breast
Lunch
16oz chicken Breast
Green Veggie
Olive Oil
Dinner
16oz chicken Breast
Green Veggie
Olive Oil
Supps
Multivitamin
Fish Oil
Psylium Husks
2 Pro Deep Tissues a month with Body Scrub
[quote]Ct. Rockula wrote:
Alright back to training
Here will brainstorm on summer split
Figure I will combine 531 and fst7
Monday 531 pattern deadlift.front squat. Back squat. Leg press high reps
Tuesday Bench Press.Shoulder Press.Incline Press. Trap Bar Shrugs
Wednesday Starts the bodynuilding portion of the week …shorter breaks with higher volume
Wedmesday Hams Chest and Biceps
Hamstrings
Seated Hamstrings Curl 4x12
Cable Pullthrough 4xqw
Glute Ham Raise 3x12
Doggystyle Hamstrings Curl. 3x10
Leg Press Fst7
Chest
Incline Cable Fly 4x12
Incline HS Press 4x12
Decline Cable Fly 4x12
Dips 4x8
Pec Deck Fst7
Biceps
Hammer Curl 4x8
Cable Concentration Curls 3x8
Cable EZ Bar Curl Fst7
Thursday Back Delts and Traps
Back
Hammer Grip PullUps 3x8
Reverse Grip Cable Row 4x8
TBar Row 4x8
Pressdowns Fst7
Delts
Face Pulls 3x12
Cable Laterals 4x12
Cable Front Delt Raise 4x12
DB Rear Delt Fly Fst7
Traps
Upright Row 3x12
Incline Shrugs 3x12
Trap Bar Shrugs Fst7
Friday Quads and Triceps
Quads
Leg Extensions 3x10
Front Squat 4x8
Barbell Hack Squat 4x8
Leg Press Fst7
Triceps
Close Grip Pin Press 4x8
Overhead Rope Extensions 3x12
PJR Pullover Fst7
Won’t do the deload week from 531 instead I will do FSY7 Reloaded and Preloaded alternating
Abs M Upper W Twisting F Lower
Calves M seated T Standing R Seated. F Standing
Cardio Prowler
Prowler Calves and Abs as warm up so I don’t skip them…walking lunge as deeper warm up on leg days
Foam rollimg everyday
Wrestling on M and W in the evening
[/quote]
[quote]Ct. Rockula wrote:
[quote]Ct. Rockula wrote:
Alright back to training
Here will brainstorm on summer split
Figure I will combine 531 and fst7
Monday 531 pattern deadlift.front squat. Back squat. Leg press high reps
Tuesday Bench Press.Shoulder Press.Incline Press. Trap Bar Shrugs
Wednesday Starts the bodynuilding portion of the week …shorter breaks with higher volume
Wedmesday Hams Chest and Biceps
Hamstrings
Seated Hamstrings Curl 4x12
Cable Pullthrough 4xqw
Glute Ham Raise 3x12
Doggystyle Hamstrings Curl. 3x10
Leg Press Fst7
Chest
Incline Cable Fly 4x12
Incline HS Press 4x12
Decline Cable Fly 4x12
Dips 4x8
Pec Deck Fst7
Biceps
Hammer Curl 4x8
Cable Concentration Curls 3x8
Cable EZ Bar Curl Fst7
Thursday Back Delts and Traps
Back
Hammer Grip PullUps 3x8
Reverse Grip Cable Row 4x8
TBar Row 4x8
Pressdowns Fst7
Delts
Face Pulls 3x12
Cable Laterals 4x12
Cable Front Delt Raise 4x12
DB Rear Delt Fly Fst7
Traps
Upright Row 3x12
Incline Shrugs 3x12
Trap Bar Shrugs Fst7
Friday Quads and Triceps
Quads
Leg Extensions 3x10
Front Squat 4x8
Barbell Hack Squat 4x8
Leg Press Fst7
Triceps
Close Grip Pin Press 4x8
Overhead Rope Extensions 3x12
PJR Pullover Fst7
Won’t do the deload week from 531 instead I will do FSY7 Reloaded and Preloaded alternating
Abs M Upper W Twisting F Lower
Calves M seated T Standing R Seated. F Standing
Cardio Prowler
Prowler Calves and Abs as warm up so I don’t skip them…walking lunge as deeper warm up on leg days
Foam rollimg everyday
Wrestling on M and W in the evening
[/quote]
[/quote]
Looks solid Count
You like your coffee Black just like your metaL
Do more work.
[quote]Hip Scar wrote:
Do more work.[/quote]
Fuck that
I wanna take the easy way out
I wonder if there’s a record holder for worlds longest fart.
[quote]Spock81 wrote:
I wonder if there’s a record holder for worlds longest fart. [/quote]
Look it up on the google
RIP MCA
At 13g protein and 185 cal per egg it doesn’t make sense to not eat duck eggs instead of chicken eggs
Get the fuck outta here chicken egg
mmmmmmmmmmm
[quote]FightinIrish26 wrote:
This is a great log. I hope you mind me lurking. Cause I’m going to not care as hard as I can
No one can resist sucking on this Rock Candu
Today ima go mess around with some high rep reverse band squats
An old freaky man at my gum last week asked to buy my worn and sweaty gym sock tshirts and underwear
Of course I said yes
I was just gonna throw them away
Why not make some loot of em?
I wonder tho what he’s doin with the stuff
Is he possibly sucking the sweet rock candy from the socks?
Wearing my tighty whiteys on his head.
Sleeping in my shirts?
Just left the butcher and picked up my 21 pounds of chicken for the week
Got an extra 5 pounds free
While we pulled up that song Arab Money came on
And again as we left
Hey little buddy,
What do duck eggs taste like? I dont think I get quit chicken eggs.
tweet
[quote]theBird wrote:
Hey little buddy,
What do duck eggs taste like? I dont think I get quit chicken eggs.
tweet[/quote]
What kinda bird eats eggs?
They taste exactly the same man
Wake Up 430
Vitamin
Half Gallon of Water
Breakfast 530
I Duck Eggs cooked in Coconut Oil
10 oz Kidney Beans
8 oz of Cranberry Juice
PreWorkOut Meal
8 oz BBQ Chicken Breast
16 oz Sweet Potato
Psylium Husks
Quart of Water
Fish Oil
Warmed on on treadmill for a few mins then started my prowler sprints
10 total going from 1ps to 3ps all upright 60 yrd runs
Abs
Weighted Crunches. 3 sets of 12 with 25 pound DBs
Calves
Toe Press
2ppsx6
3ppsx6
4ppsx6
5ppsx6
Seated Calf Raise
2pps-10
3ppsx10
Leg Extensions 3 sets
Seated Hamstrings Curl 3 sets
Deadlift
Warm Up
225x5
315x5
Work Sets
405x5
495x5
530x5
Back Squat
Warm Ups
315x5
365x5
Work Sets
405x5
455x5
485x5
Front Squats
315x5
365x5
375x5
Leg Press
12pps dropset stripping two every 8 reps til no plates remained
Post WorkOut Meal
Same as Pre
Lunch
16oz Baked Chicken Breast
8 oz of Steamed Broccoli with EVOO
Planned Snacks and dinner
Almonds and Berry Shake made with yogurt and eggs
Dinner
16oz Chicken Breast
8oz Spinach Cheese and Mushrooms
Will work in another gallon of water too
That’s it
That’s all
Ooo
And I should say that I’m not using the percents from 531 just the weekly rep scheme