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Old 01-29-2013, 09:31 PM   #21
tgorton2124
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Default back day 20130129

diet when exactly same as yesterday minus dinner, had 8oz of tilipia tonight.
which is meal#4

workout went as follows:

4x max wide grip pull ups with 45lb plate. at least 12 reps with 3-4 forced reps
5x5 deads at 500. not including warm up sets
4x seated rows
2x wide grip lat pull down fail
2x vbar pull downs fail
3x supine grip standing low cable rows fail
1x burnout standing bb rows @ 135 >50reps
1x body weight chins

20 min cardio bike ride



Hope everyone killed it in the gym today, hit their macros, pr'ed in lifts etc. !!
tomorrow is shoulders cant wait. gonna grab some casein then rest up for the next 8 hrs. be back tomorrow, cant wait!
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Old 01-30-2013, 09:13 AM   #22
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500lb reps on the deadlift= strong work!!!!
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Old 01-30-2013, 10:02 AM   #23
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Quote:
Originally Posted by tgorton2124 View Post
workout went as follows:

4x max wide grip pull ups with 45lb plate. at least 12 reps with 3-4 forced reps
5x5 deads at 500. not including warm up sets

nice work on the deads, 500lbs for reps is big work
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Old 01-30-2013, 07:31 PM   #24
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Smash them shoulders. I had tilapia last night too.
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Old 01-30-2013, 09:51 PM   #25
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Default Shoulders/traps 20130130

good evening all

another successful day in the books. today was by far the hardest day not to binge eat seeing as my wife made me drive her to go pick up an appetizer for her from a mexican restaurant, THEN drove to a steakhouse to pick up her salad and main dinner. yeah whatever, whipped i am i guess, BUT didnt cheat! stuck to my macros today. meals were as follows:

meal 1: 8 egg whites, 8oz tuna, 2 slices Ezekiel bread with almond butter
meal 2: 30g protein shake with almonds (twice the normal amount of almonds today)
meal 3: 7-8oz ground turkey, 1/2 cup quinoa rice, 1/2 cup asapragus
meal 4: 30g protein shake with one rice cake with almond butter (my two labs actually ended up eating the last couple bites )
meal 5: 7-8oz ground turkey, 6oz sweet potato, 1/2 cup steamed broccoli
meal 6: 24g casein shake, 1 slice ezekial break w/ organic peanut butter

supps currently the same, all the above plus omegas, creatine, glutamine, aminos, and multi every day.

but as for shoulders today it was hellacious. went like this:

5x@ 100lb dbs 5 reps at least last set drop to 50lb db's for failure
4x standing one arm db press @ 70lb db. (this kills my core too which is a plus)
4x seated side lat db raises fail
4x rear delt db raises with chest against incline
2x cable side lateral raises super setted with cable upright rows failure each arm
3x seated db shrugs fail
3x standing db shrugs heavy till fail

abs:
4x 25 reps hanging straight leg raises
4x balboas
1x max length bodyweight front plank

cardio:
20min speed walk at incline of 5 degrees at 3.8mph pace. really whooped me haha.

successful day for me, cant describe how bad i wanted to sneak one of those dinner rolls or some queso dip but thankfully i didnt. what you eat in private is gonna show in public and im proud of that today.
really hope everyone else went after it in the gym, kitchen, and life. personal fav tomorrow arms and calves!!!!!!!!!!!! ultimate pump day.

and since i dont have 25 "posts" yet im still waiting to be able to add an album but im gonna update my profile pic tonight. goodnight all


diet, lifting intensity, and rest= results.
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Old 01-31-2013, 08:00 AM   #26
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haha arms! Spoken like a true BB!

Ill see if BTB will bump your post count so you can get some pics loaded.
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Old 01-31-2013, 09:12 AM   #27
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Brutal dropset.
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Old 01-31-2013, 07:33 PM   #28
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Post count bumped. Keep smashing!
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Old 01-31-2013, 10:01 PM   #29
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Default arms/calves 20130131

last day of january, went out with a bang.

diet same as yesterday except egg white i had 6 egg whites and 2 wholes eggs. and for today instead of tuna, substituted turkey.

workout went as follows:

supersetted every bicep movement with a tricep movement.

4x standing zottman curls } vbar cable tricep extensions
4x wide grips barbell curls } close grip bench heavy
4x heayvy db hammers } overhead tricep db extensions
4x reverse curl bar curls } weighted dips with 3 plates

calves
seated calf raises 7x toes neutral,in,out,neutral,in,out,neutral 3 plates
5 slow reps, 5 speed reps, fail slow reps was around 3-4 reps each set.

cardio:
bike ride 12 min, walked incline at 4.0mph 12 min
(idk why i picked 12 min but im so OCD i did 12 min on both no particular reason.)

hope everyone else killed it, im pretty pumped because a guy ive seen for the past year lifting around the same time i do everyday and approached me and asked if i was competing. told him i was, and he replied "shit, you better be doing bodybuilding cuz i dont need you doing physique" haha i assured him i would be doing bodybuilding but it was cool talking to someone who saw me as competition. more motivation! hope you all killed it today big shoutout to BendtheBar for making me able to post pics. just gotta figure it out now. off to get some rest SQUAT day tomorrow big Byrd! cant touch your totals but ima bust my azz trying to get like you.


good night all. dreamt about competin last night. hope i do again tonight
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Old 02-01-2013, 12:28 AM   #30
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Herly sheet,arm day and then squatting. This is good.
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