Whatever it takes!!
- Thread starter rookie03
- Start date
rookie03
New member
trained shoulders...
seated db press-80x6, 80x5, 75-60-45-35 quadrouple drop set!!
medial head flys supersetted with front delt flys- 20x3 sets each
db shrugs- 120x6, 120x4,
machine shrugs- 3 plates and 25's on each side x10 reps
rear delt on pec dec- 130x8, 130x7, 130x5-115x5-85x5-45x8
thats was it.... ive been gettin like 5 meals in me before my workouts and now my strength is returning... usually only have like 1-2 meals i me pre workout so its crazy this new job is a blessing in disguise for my training.
meal 1-8 egg whites, 3 turkey bacon, oatmeal
meal 2- muscle milk rtd
meal 3- potatoe chicken breast
meal 4- turkey sandwhich on wheat
meal 5- steak salad
meal 6- mahi mahi fish taco and muscle milk rtd (pre workout)
meal 7- muscle milk and wheat tortilla with turkey and cheese and a wheat bagel with fat free cream cheese (ran outta food!!!)
seated db press-80x6, 80x5, 75-60-45-35 quadrouple drop set!!
medial head flys supersetted with front delt flys- 20x3 sets each
db shrugs- 120x6, 120x4,
machine shrugs- 3 plates and 25's on each side x10 reps
rear delt on pec dec- 130x8, 130x7, 130x5-115x5-85x5-45x8
thats was it.... ive been gettin like 5 meals in me before my workouts and now my strength is returning... usually only have like 1-2 meals i me pre workout so its crazy this new job is a blessing in disguise for my training.
meal 1-8 egg whites, 3 turkey bacon, oatmeal
meal 2- muscle milk rtd
meal 3- potatoe chicken breast
meal 4- turkey sandwhich on wheat
meal 5- steak salad
meal 6- mahi mahi fish taco and muscle milk rtd (pre workout)
meal 7- muscle milk and wheat tortilla with turkey and cheese and a wheat bagel with fat free cream cheese (ran outta food!!!)
AngryMuscles
New member
rear delt on pec dec???? how is that done?
AngryMuscles
New member
is it where you pull on the handles??? if so, then it's like how ronnie coleman uses it on his vids
luquillo78
New member
nice work rookie
rookie03
New member
Winter said:Good workout Rook. I'm always runnin outa food around here - I go to Costco or other wholesale stores every 3weeks or so and whenever I go, I'm buyin like 100+ dollars in food haha
haha i feel your pain! I know for a fact Im probably never gonna buy whey protein again and use that money to buy extra food i can never tell a difference when taking it with a good diet...but when i eat extra food to compensate for not having the pre or post workout shake i can tell a difference in how i feel and how i put on weight!
thanks alot luq and adida.
today was an off day... went to the river i always go to 3 hours from my house and was jumpin off rocks and goin on natural waterslides and shit... SORE!! from all the hiking and swimming, its crazy kinda hunger at the end of the day from that shit.
I am the worst rock climber of all time let me tell you!
rookie03
New member
today was back day...
deads- 225x6, 315x6, 365x4(lower back still bothered and hamstring was out too..)
bent bb rows under hand- 186x7, 185x6, 185x5
tbar in corner- 135x9, 160x7, 160x7
pulldowns- 180x8-9?, 195x5
that was it had to go downstairs take a 5 minute cold shower (fuckin gym shower!) and go get on the free way and go to work... today was supposed to be legs but theirs no way i could spot people at my job with shakey legs.
deads- 225x6, 315x6, 365x4(lower back still bothered and hamstring was out too..)
bent bb rows under hand- 186x7, 185x6, 185x5
tbar in corner- 135x9, 160x7, 160x7
pulldowns- 180x8-9?, 195x5
that was it had to go downstairs take a 5 minute cold shower (fuckin gym shower!) and go get on the free way and go to work... today was supposed to be legs but theirs no way i could spot people at my job with shakey legs.
rookie03
New member
Diet today was...
meal 1- 8 egg whites, 1 yolk, turkey sausage, and 2 cups of flavorless oatmeal.
meal 2- postworkout shake rtd body for life one, only 15 g of whey.
meal 3- roast beef sandwhich one wheat bread with fat free mayo
meal 4- half HUGE baked potatoe and 6-8 oz of steak
meal 5- half HUGE baked potatoe and 5 oz of steak
meal 6- probably gonna be 6-7 egg whites and a bowl of oatmeal but not to sure.
meal 7- bowl of low fat cottage cheese and sugarless jelly.
meal 1- 8 egg whites, 1 yolk, turkey sausage, and 2 cups of flavorless oatmeal.
meal 2- postworkout shake rtd body for life one, only 15 g of whey.
meal 3- roast beef sandwhich one wheat bread with fat free mayo
meal 4- half HUGE baked potatoe and 6-8 oz of steak
meal 5- half HUGE baked potatoe and 5 oz of steak
meal 6- probably gonna be 6-7 egg whites and a bowl of oatmeal but not to sure.
meal 7- bowl of low fat cottage cheese and sugarless jelly.
AngryMuscles
New member
now i'm hungry
AngryMuscles
New member
rookie03 said:
just haven't prepapred my food..
rookie03
New member
yesterday i worked two shifts and had to commute home to lift between them, then swam, then went back to work... haha very buisy!!
meal 1- turkey burger on wheat bun
meal 2- 8 egg whites, turkey sausage, and bowl of flavorless oatmeal
meal 3- body for life protein shake
workout... squat- 250x7, 250x6, 250x5
leg press- 18 plates x 8, 18 plates x 9, 18 plates x 7
walking db lunges- 45x fail, 45x fail
leg ext- 130x8, 130x8-drop-75x10
girlfriend spotted me when i was almost gonna die on squats really good, and her crazy ass did a quadrouple drop set on leg ext...i was so proud!
meal 4- chicken breast and white noodles with out suace
meal 5- body for life shake... I know i just had no breaks in work...
meal 6- 2 turkey burgers on wheat buns and a slice of pizza... my workout made me freakin hungry!!
gallon of water.
today is chest and hams
meal 1- turkey burger on wheat bun
meal 2- 8 egg whites, turkey sausage, and bowl of flavorless oatmeal
meal 3- body for life protein shake
workout... squat- 250x7, 250x6, 250x5
leg press- 18 plates x 8, 18 plates x 9, 18 plates x 7
walking db lunges- 45x fail, 45x fail
leg ext- 130x8, 130x8-drop-75x10
girlfriend spotted me when i was almost gonna die on squats really good, and her crazy ass did a quadrouple drop set on leg ext...i was so proud!
meal 4- chicken breast and white noodles with out suace
meal 5- body for life shake... I know i just had no breaks in work...
meal 6- 2 turkey burgers on wheat buns and a slice of pizza... my workout made me freakin hungry!!
gallon of water.
today is chest and hams
