Got back done today:

Front pulldowns- 80-90-110-110-110 drop to 90, 80
Let wide pulldowns- 120 , 150, 150, 150 all for 12 reps

deadlifts, 135 for 12
225 for 10
275 for 4 (slight pull in hamstring.)
might be a little dehydrated... stopped, just in case..

no need to push and get hurt.. going to good at this point

I am finally almost pain free.. knees are feeling great, shoulder is 99.9% better...

time to crank it up..

Happy fourth dudes.......

I'll be off tomorrow.. rest and eat...

today is 40 min stairs WO...

weight up to 217 today.,...

love it

Happy 4th to all , keep training hard..... or eat a bag of chips....

and for god's sake, keep your cell phone in your gym bag.. gheesss

down a few lbs from cardio yesterday.. carb up tomorrow or friday..


delts have been great WO lately... looking for a great one today..

may back off of the cardio for a few weeks...

only 175 g carbs yesterday, 150 today and tomorrow then 500 for sat...

yum

Delts:

rear delt raise 35, 45, 50, 50 drop to 40, 30's
all for 10 reps.. drops were 5reps each

rear delt machine, 20 reps 90, 80, 80

side raise dmb- 25's for 3 sets

side 1 arm dmb raise- 20 lb-- 3 sets 12 rps./.


no cardio

ate 150 carbs the rest fat and protein..

I might have added in a dbl western burger lettuce wrap from carl Jr's


yep.. i did....

I did hams focus yesterday.. did them before quads... since i had that pull in my ham, i had to hit them hard....

seated leg curls, 100, 130, 130, 130 130 all 10 reps
still deads- 100, 4 sets of 20 slow reps
leg curls- hips down.... 90, 90, 90, 90 all 10 reps

quads- leg ext toes out to work the inner quad, (bad knees) 6 sets of 12 reps
70,90, 120, 150, 170, 170, 150
all 10-12 reps

leg mach press, 300, for 5 sets of 15-20 reps
front squat mach- 185 for 15
275 for 3 sets of 10

had a big carb up day..

normal day is around 150-200g carbs

yesterday was, 75g breakfast oats and fruit
i hop pancakes after legs W/ blueberries ( and they smothered it)
3 rice cakes with sugar free jelly
1 collasal bar
mac and cheese with squash, prime rib
same as above next meal
white cheddar puffs organic.. 1/2 bag

mid night shake 50 g protein

weight 217.6 today

OFF today... low carbs..rest..

still at 9-9.5%.... maybe down a little this week.... backed off the cardio, eating clean...

dropped to 214 earlier in the week, then back up...

at least your chedar puffs were organic. & what is this eating clean stuff. we r supposed to be adding weight. dont be getting lean over here.

Cardio am 6am... 10 HIIT 5 mins rest, 30 mins steady state.. 125 hr

BACK:

front pulldowns- 70,90, 100, 100, 100, 110 drop to 90, 70 for 5's
1 arm rows- 70, 90, 100, 100 all for 8 rps, drop to 80, 60 for 5's last set
2 sets under grip low rows, 150, 180 fo r10's
half deads for lower lats- 125 for 10, 185 for 8, 185 for 5

hammer puldowns, 2 sets 70 per arm, for 15, 90 for 15 reps
shrugs 2 sets with 135,, lats cramped up.. time to stop


eating 3 carbs meals early am then no carbs last 3 meals...

weight 217.... cruzing....

i hear ya bro., i have to eat clean or i will blow up... i can easily gain 2-4 lbs a week... at 43, my metabolism is good, but i can get fat real fast.. at 9% or maybe 11% that is high enough....

If i was in my 20's i would be at 8000+ daily like past days..

man that was fun....

I see no sense in gaining 10 pounds of fat then 8 lbs of muscle.. I have a show next year... not going to get to puffy then try to diet., it sucks,.,.

I am up from 204-217... should be 220 by the end....