Cellucor Nation

Just killed the back today. 4 sets of deadlifts, 4 sets of seated rows, 4 sets of V-bar pulldowns supersetted with Full rand of motion pulldowns, finally killed it with a triple drop set of Bent over barbell rows. Then hit a triple drop set of Leg raises, crunches, and elbow to knee crunches. After hit a shot of BCAA, Glutamine, and Creatine before finishing it off with 10 mins of HIIT cardio. Yeah baby what a pump. Feeling amazing. LETS DO THIS NEVER BACK DOWN 110% DEDICATION AND NO EXCUSES.

Alright baby just destroyed shoulders. 4 sets of military press (new record), 4 sets of Low pulley to neck, 4 sets of barbell shrugs supersetted by behind the back barbell shrugs, and finished with triple drop set of barbell raises. downed my BCAA, Glutamine, Creatine then hit 10 mins of HIIT cardio. amazing pump and tomorrow will be better. Arm day baby. DO IT, GET IT DONE, NO EXCUSES.

Finished my intense arm day. 4 sets of preacher curls, tricep pulldowns, 4 sets of hammer curls, close grip bench press, 4 sets lying cable curls SS cable curls, lying tricep pullups SS overhead tricep pulldowns, Triple drop set of lying overhead curls, knee down tripcep pulls. Then 4 heavy sets of forearm curls. Then Triple drop set of abs. Hit a shot of BCAA, Glutamine, Creatine then 10 mins of HIIT cardio. WHAT A FREAKIN BURN. AMAZING. NO BACKING DOWN BABY. WE CAN DO THIS.

Had a intense Leg day. Breaking records baby yeah.
Here is the breakdown.

4 sets of Squats – 2 mins rest between
195×6, 185×8, 175×10, 165×12 – will increase weight next time

4 sets of Leg Extentions- 1 min rest between
145×10, 145×10, 145×8, 145×7

4 sets Hack Squats SS Barbell Calf Raise – 1 min rest between
155×8 – 125×8, 155×8 – 125×8, 155×8 – 125×8, 155×8 – 125×8 – will increase weight next time

Triple drop set of Leg Curls – No rest
60×11, 55×7, 50×6, 45×8

Forearms
4 heavy sets of forearm curls – 1 min rest between
70×11, 65×5, 60×5, 55×4

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 16
Elbow to Knee crunches – 30, 15, 25

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

COULDN’T WALK STRAIGHT BUT LOVIN IT. NOT BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Alright baby just destroyed Chest.

5 min warm up on the elliptical

4 sets of Bench Press – 2 mins rest between
155×5, 145×4, 135×7, 125×8

4 sets of Butterflies – 1 min rest between
95×10, 95×10, 95×9, 95×7

4 sets of Incline Bench Press supersetted by Decline Bench Press – 1 min rest between
105×8 – 105×7, 105×6 – 105×4, 105×3 – 105×2, 105×4 – 105×3

finished with triple drop set of Cable Crossovers – No rest
45×11, 40×5, 35×7, 30×7

downed my BCAA, Glutamine, Creatine

then hit 10 mins of HIIT cardio.

amazing pump and tomorrow will be better. Back Baby. DO IT, GET IT DONE, NO EXCUSES.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Had a intense Back day. Breaking records baby yeah.
Here is the breakdown.

4 sets of Deadlifts- 2 mins rest between
205×6, 195×8, 185×10, 175×12 – will increase weight next time

4 sets of Seated Rows- 1 min rest between
145×10, 145×10, 145×10, 145×7

4 sets V-Bar Pulldown SS Full Range of Motion Lat Pulldown – 1 min rest between
120×8 – 70×8, 120×8 – 70×8, 120×6 – 70×7, 120×6 – 70×7

Triple drop set of Bent over Barbell Rows – No rest
115×11, 105×7, 95×6, 85×6

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 16
Elbow to Knee crunches – 30, 20, 20

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

AMAZING PUMP. BACK’S REALLY FEELING IT. NOT BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Finished my intense arm day.

5 min warm up on the elliptical

Biceps
4 sets of preacher curls – 2 mins rest between
100×6, 95×8, 90×10, 85×11

4 sets of cable hammer curls- 1 min rest between
50×10, 50×9, 50×8, 50×8

4 sets lying cable curls SS cable curls – 1 min rest between
55×8 – 55×8, 55×7 – 55×4, 55×7 – 55×4, 55×7 – 55×3

Triple drop set of lying overhead curls – No rest
65×6, 60×4, 55×5, 50×5

Triceps
4 sets of tricep pulldowns – 2 mins rest between
85×6, 80×8, 75×10, 70×12 – will increase weight next time

4 sets of close grip bench press- 1 min rest between
75×10, 75×10, 75×10, 75×10 – will increase weight next time

4 sets lying tricep pullups SS overhead tricep pulldowns – 1 min rest between
55×8 – 55×8, 55×8 – 55×8, 55×7 – 55×7, 55×6 – 55×6

Triple drop set of knee down tripcep pulls – No rest
65×9, 60×4, 55×6, 50×4

Forearms
4 heavy sets of forearm curls – 1 min rest between
25×20, 25×20, 25×20, 25×14

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 20
Elbow to Knee crunches – 30, 30, 35

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

WHAT A FREAKIN BURN. AMAZING. NO BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

I have been deloading this week just in case anybody was wondering why I haven’t posted. Will start again this coming monday.

Had a intense Leg day. Breaking records baby yeah.
Here is the breakdown.

4 sets of Squats – 2 mins rest between
205×6, 195×8, 185×10, 175×12 – will increase weight next time

4 sets of Leg Extentions- 1 min rest between
145×10, 145×10, 145×9, 145×7

4 sets Hack Squats SS Barbell Calf Raise – 1 min rest between
165×8 – 135×8, 165×8 – 135×8, 165×8 – 135×8, 165×8 – 135×8 – will increase weight next time

Triple drop set of Leg Curls – No rest
75×11, 70×5, 65×5, 60×5

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 16
Elbow to Knee crunches – 40, 30, 25

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

COULDN’T WALK STRAIGHT BUT LOVIN IT. NOT BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Alright baby just destroyed Chest.

5 min warm up on the elliptical

4 sets of Bench Press – 2 mins rest between
155×6, 150×8, 145×8, 140×8

4 sets of Butterflies – 1 min rest between
95×10, 95×9, 95×5, 95×6

4 sets of Incline Bench Press supersetted by Decline Bench Press – 1 min rest between
115×8 – 115×8, 115×6 – 115×4, 115×3 – 115×3, 115×2 – 115×3

finished with triple drop set of Cable Crossovers – No rest
50×6, 45×6, 40×7, 35×9

downed my BCAA, Glutamine, Creatine

then hit 10 mins of HIIT cardio.

amazing pump and tomorrow will be better. Back Baby. DO IT, GET IT DONE, NO EXCUSES.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

The pain I feel the day after chest is the best feeling on this planet. Those are my favorite chest workouts.

It’s a serious workout. Really feeling it right now.

Had a intense Back day. Breaking records baby yeah.
Here is the breakdown.

4 sets of Deadlifts- 2 mins rest between
215×6, 205×8, 195×10, 185×12 – will increase weight next time

4 sets of Seated Rows- 1 min rest between
150×10, 150×10, 150×7, 150×7

4 sets V-Bar Pulldown SS Full Range of Motion Lat Pulldown – 1 min rest between
120×8 – 70×8, 120×8 – 70×8, 120×6 – 70×8, 120×7 – 70×7

Triple drop set of Bent over Barbell Rows – No rest
135×9, 130×6, 125×7, 120×7

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 16
Elbow to Knee crunches – 30, 20, 20

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

AMAZING PUMP. BACK’S REALLY FEELING IT. NOT BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Nice log, keep it up!

Brian

Thanks Brian I appreciate it brother. Im trying hardcore.

Alright baby just destroyed shoulders.

5 min warm up on the elliptical

4 sets of military press – 2 mins rest between
100×6, 95×8, 90×10, 85×12 – will increase weight next week

4 sets of Low pulley to neck – 1 min rest between
70×10, 70×10, 70×9, 70×9

4 sets of barbell shrugs supersetted by behind the back barbell shrugs – 1 min rest between
145×8 – 145×8, 145×8 – 145×8, 145×8 – 145×8, 145×8 – 145×8 – will increase weight next week

finished with triple drop set of barbell raises – No rest
70×8, 65×6, 60×6, 55×6

downed my BCAA, Glutamine, Creatine

then hit 10 mins of HIIT cardio.

amazing pump and tomorrow will be better. Arm day baby. DO IT, GET IT DONE, NO EXCUSES.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Finished my intense arm day.

5 min warm up on the elliptical

Biceps
4 sets of preacher curls – 2 mins rest between
105×6, 100×8, 95×10, 90×6

4 sets of cable hammer curls- 1 min rest between
50×10, 50×10, 50×10, 50×8

4 sets lying cable curls SS cable curls – 1 min rest between
55×8 – 55×7, 55×8 – 55×5, 55×7 – 55×4, 55×7 – 55×4

Triple drop set of lying overhead curls – No rest
65×8, 60×4, 55×5, 50×5

Triceps
4 sets of tricep pulldowns – 2 mins rest between
90×6, 85×8, 80×10, 75×11

4 sets of close grip bench press- 1 min rest between
100×10, 100×10, 100×10, 100×10

4 sets lying tricep pullups SS overhead tricep pulldowns – 1 min rest between
60×8 – 60×8, 60×8 – 60×8, 60×5 – 60×6, 60×5 – 60×6

Triple drop set of knee down tripcep pulls – No rest
65×12, 60×6, 55×6, 50×7

Forearms
4 heavy sets of forearm curls – 1 min rest between
30×20, 30×20, 30×14, 30×13

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 20
Elbow to Knee crunches – 20, 20, 20

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

WHAT A FREAKIN BURN. AMAZING. NO BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Had a intense Leg day. Breaking records baby yeah.
Here is the breakdown.

4 sets of Squats – 2 mins rest between
215×6, 205×8, 195×10, 185×12 – will increase weight next time

4 sets of Leg Extentions- 1 min rest between
145×10, 145×10, 145×10, 145×9 – will increase weight next time

4 sets Hack Squats SS Barbell Calf Raise – 1 min rest between
145×8 – 145×8, 145×8 – 145×8, 145×8 – 145×8, 145×8 – 145×8 – will increase weight next time

Triple drop set of Leg Curls – No rest
80×9, 75×3, 70×5, 65×3

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 16
Elbow to Knee crunches – 30, 15, 25

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

COULDN’T WALK STRAIGHT BUT LOVIN IT. NOT BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Alright baby just destroyed Chest.

5 min warm up on the elliptical

4 sets of Bench Press – 2 mins rest between
175×4, 165×5, 155×7, 145×10

4 sets of Butterflies – 1 min rest between
95×10, 95×10, 95×10, 95×10 – Will increase weight next time

4 sets of Incline Bench Press supersetted by Decline Bench Press – 1 min rest between
115×8 – 115×8, 115×8 – 115×4, 115×4 – 115×2, 115×5 – 115×3

finished with triple drop set of Cable Crossovers – No rest
50×11, 45×6, 40×7, 35×9 – Will increase weight next time

downed my BCAA, Glutamine, Creatine

then hit 10 mins of HIIT cardio.

amazing pump and tomorrow will be better. Back Baby. DO IT, GET IT DONE, NO EXCUSES.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Alright baby just destroyed shoulders.

5 min warm up on the elliptical

4 sets of military press – 2 mins rest between
105×6, 100×8, 95×10, 90×8

4 sets of Low pulley to neck – 1 min rest between
75×10, 75×10, 75×10, 75×9 – will increase next time

4 sets of barbell shrugs supersetted by behind the back barbell shrugs – 1 min rest between
150×8 – 150×8, 150×8 – 150×8, 150×8 – 150×8, 150×8 – 150×8 – will increase weight next week

finished with triple drop set of barbell raises – No rest
70×7, 65×6, 60×6, 55×8

downed my BCAA, Glutamine, Creatine

then hit 10 mins of HIIT cardio.

amazing pump and tomorrow will be better. Arm day baby. DO IT, GET IT DONE, NO EXCUSES.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Finished my intense arm day.

5 min warm up on the elliptical

Biceps
4 sets of preacher curls – 2 mins rest between
105×6, 100×8, 95×8, 90×7

4 sets of cable hammer curls- 1 min rest between
55×8, 55×7, 55×7, 55×7

4 sets lying cable curls SS cable curls – 1 min rest between
55×8 – 55×8, 55×8 – 55×5, 55×6 – 55×4, 55×7 – 55×5

Triple drop set of lying overhead curls – No rest
70×6, 65×5, 60×5, 55×4

Triceps
4 sets of tricep pulldowns – 2 mins rest between
95×4, 90×8, 85×10, 80×8

4 sets of close grip bench press- 1 min rest between
110×10, 110×10, 110×10, 110×10

4 sets lying tricep pullups SS overhead tricep pulldowns – 1 min rest between
60×8 – 60×8, 60×8 – 60×8, 60×6 – 60×7, 60×7 – 60×5

Triple drop set of knee down tripcep pulls – No rest
70×9, 65×6, 60×6, 55×7

Forearms
4 heavy sets of forearm curls – 1 min rest between
30×20, 30×13, 30×13, 30×12

Then Triple drop set of abs – Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 20
Elbow to Knee crunches – 20, 20, 20

Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

WHAT A FREAKIN BURN. AMAZING. NO BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor, 2 pieces of wheat bread with a little bit of sugar-free jelly
8AM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
10:30AM – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
1:00PM – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
pre workout – 2 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 190g of brown rice
9:00 – 1 scoop of whey, PB and J sandwich with Natural PB and sugar-free jelly (24g of pb, small spoon of jelly)

Total about 3250 – 3300 calories. About 300g carbs, 300g protein, 75g fat

Morning
Hit a shot of BCAA, Glutamine, Creatine

then 10 mins of HIIT cardio.

Then Triple drop set of abs- Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 20
Elbow to Knee crunches – 20, 20, 20

Afternoon
Had a intense Leg day. Breaking records baby yeah.
Here is the breakdown.

4 sets of Leg Extensions- 2 mins rest between
175×6, 165×8, 155×10, 145×12 – will increase weight next time

4 sets of Leg Hack Squats- 1 min rest between
150×10, 150×10, 150×10, 150×10 – will increase weight next time

4 sets Barbell Calf Raise SS Leg Curls – 1 min rest between
160×8 – 75×8, 160×8 – 75×8, 160×8 – 75×8, 160×8 – 75×8 – will increase weight next time

Triple drop set of Squats – No rest
225×12, 215×6, 205×8, 195×3 – will increase weight next time

COULDN’T WALK STRAIGHT BUT LOVIN IT. NOT BACKING DOWN BABY.

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor
8AM – High calorie protein bar
10:30AM – 1 scoop of whey, Scoop of natural peanut butter
1:00PM – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
pre workout – 2 scoop of whey, Scoop of natural peanut butter
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
9:00 – 1 scoop of whey, Scoop of natural peanut butter

Total about 2500 calories. About 150g carbs, 300g protein, 75g fat

Morning
Hit a shot of BCAA, Glutamine, Creatine

then 15 mins of HIIT cardio.

Afternoon
Alright baby just destroyed Chest.

5 min warm up on the elliptical

4 sets of Butterflies – 2 mins rest between
125×6, 115×8, 105×10, 95×12 – Will increase weight next time

4 sets of Incline Bench Press – 1 min rest between
115×10, 115×10, 115×10, 115×10 – Will increase weight next time

4 sets of Decline Bench Press supersetted by Cable Crossovers – 1 min rest between
115×8 – 50×8, 115×8 – 50×8, 115×8 – 50×8, 115×8 – 50×8 – Will increase weight next time

finished with triple drop set of Bench Press- No rest
145×5, 135×4, 125×4, 115×6 – Will increase weight next time

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor
8AM – High calorie protein bar
10:30AM – 1 scoop of whey, Scoop of natural peanut butter
1:00PM – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
pre workout – 2 scoop of whey, Scoop of natural peanut butter
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
9:00 – 1 scoop of whey, Scoop of natural peanut butter

Total about 2500 calories. About 150g carbs, 300g protein, 75g fat

Morning
Hit a shot of BCAA, Glutamine, Creatine

then 15 mins of HIIT cardio.

Then Triple drop set of abs- Do all three no rest then 1 min rest and repeat
Knee raises – 20, 20, 20
Crunches – 20, 20, 20
Elbow to Knee crunches – 20, 20, 20

Afternoon
Had a intense Back day. Breaking records baby yeah.
Here is the breakdown.

4 sets of Seated rows- 2 mins rest between
180×6, 170×8, 160×10, 150×12 – will increase weight next time

4 sets of Lat Pulldowns- 1 min rest between
120×10, 120×6, 120×7, 120×5

4 sets Full range of motion lat pulldowns SS Bent over rows – 1 min rest between
80×8 – 150×8, 80×8 – 150×7, 80×8 – 150×6, 80×8 – 150×6

Triple drop set of Deadlift- No rest
235×7, 225×5, 215×3, 205×3

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor
8AM – High calorie protein bar
10:30AM – 1 scoop of whey, Scoop of natural peanut butter
1:00PM – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
pre workout – 2 scoop of whey, Scoop of natural peanut butter
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
9:00 – 1 scoop of whey, Scoop of natural peanut butter

Total about 2500 calories. About 150g carbs, 300g protein, 75g fat

Morning
Hit a shot of BCAA, Glutamine, Creatine

then 15 mins of HIIT cardio.

Afternoon
Alright baby just destroyed Chest.

5 min warm up on the elliptical

4 sets of Low Pulley row to Neck- 2 mins rest between
110×6, 100×8, 90×10, 80×12 – Will increase weight next time

4 sets of Barbell Shrug – 1 min rest between
160×10, 160×10, 160×10, 160×10 – Will increase weight next time

4 sets of Barbell Shrug behind the back supersetted by Upright barbell rows – 1 min rest between
160×8 – 70×8, 160×8 – 70×8, 160×8 – 70×7, 160×8 – 70×6

finished with triple drop set of Military Press – No rest
110×8, 105×4, 100×2, 95×2

Nutrition for the day.

5:45AM 1 packet of any regular instant oatmeal. no flavor
8AM – High calorie protein bar
10:30AM – 1 scoop of whey, Scoop of natural peanut butter
1:00PM – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
pre workout – 2 scoop of whey, Scoop of natural peanut butter
post workout – 2 scoop of whey
6:30 – 140g of chicken, 4oz of mixed vegetables, 125g of brown rice
9:00 – 1 scoop of whey, Scoop of natural peanut butter

Total about 2500 calories. About 150g carbs, 300g protein, 75g fat