Pizzalamp's Journey: Part 2

[Pizzalamp]

5:15 am

cardio and abs

treadmill-15 minutes of 1 min at 3.0, 1 min at 9.8mph
10 minutes of 1 min at 3.0, 1 min at 10.2 mph

abs
took 30 secs rest in between sets
bench knee ups...4 sets of 15, 20, 25, 30

stabilty ball crunch...3 sets of 15, 20, 30

med ball russian twists superset hypers
2 x 50 per side ss 2 x 15, 20


arms later today



So do you do the standing presses one arm at a time, or both? And great work Grant!
thanks T-i do em both arms at the same time-what about u?

[Themostocles]

thanks T-i do em both arms at the same time-what about u?

I don't know, Im trying to decide lol :D

[Pizzalamp]

I don't know, Im trying to decide lol :D

to me, i think 1 arm might be harder? i will have to try next time

[Phil800101]

Boulders for shoulders bro, nice work! Solid cardio as well.

[Pizzalamp]

final workout of 2009

I was very happy w/ this year...I never had 1 bad workout...I was able to train full intesnity every workout...I achieved my goal of 4% bodyfat...and I am having success with my bulk of gaining lean weight w continued low bodyfat...taking a week off and will hit the gym next week trying some full body workouts. This week I will do 2 cardio sessions...but I consider that active rest.

Arms
done in half hour...pump was nuts and actually quite painful.

Rope pushdowns superset strict dumbell curls(palms forward, elbows on side of body)
50 x 25 ss 15 x 10
80 x 15 ss 20 x 10
120 x 12 ss 25 x 10
140 x 10 ss 30 x 10
90 x 25 ss 20 x 25

dumbell skulls superset machine preachers
15 x 20 ss 120 x 10
20 x 15 ss 160 x 10
25 x 15 ss 190 x 8
20 x 25 ss stack x 6

overhead rope pushouts superset chins superset incline bench kickbacks
80 x 12 ss 20 chins ss 15 x 12
130 x 10 ss 12 chins ss 20 x 10
160 x 8 ss 10 chins ss 25 x 8
120 x 15 ss 10 chins ss 20 x 20

rope hammers
110 x 12
130 x 12
160 x 8 drop to 80 x 20

1 arm cable wrist curls
3 x 20
1 arm cable reverse wrist curls
3 x 20



Boulders for shoulders bro, nice work! Solid cardio as well.
thank u phil

[Psycho77]

Haha. awesome way to end the year....with some sick python work. Happy new year's, Grant!

[Mizzarler]

Nice way to cap off 2009 P. I can only dream of being 4% bf...lol

[Themostocles]

Hell of a year Grant, Im sure next years will be even better!

[Pizzalamp]

friday-7 am
30 minute jog on the local track in the snow flurries



Haha. awesome way to end the year....with some sick python work. Happy new year's, Grant!
thank uuuuuuuuuuuuuuuuuuuuuuuu

Nice way to cap off 2009 P. I can only dream of being 4% bf...lolmake the dream a reality!


Hell of a year Grant, Im sure next years will be even better!
thank u!

[Phil800101]

Nice gun show bro! No doubt that pump was nuts.

Awesome bro, definitely one hell of a year.

Sounds like a plan.

[mritter3]

solid arm day bro....have a great new year.

[toobigfred]

You are the f*cking man bro!!

[weedlewott]

You make me want to cry.

[C.Coronato]

.I achieved my goal of 4% bodyfat...

Nice man. Thats not easy to do. Did you compete at that weight?

[Firedrake]

That was a helluva arm workout, Grant, and a nice end to the year.

So, what goals do you have for THIS year?

[Pizzalamp]

computer has been broken for few days...getting a new one on thursday...sorry if i cant check in w/ u guys till then!!


back from week off
monday-5:15 am
hiit
25 mins of 1 min at 3.0, 1 minute at 9.9 ...repeated back and forth for 12 intervals

monday afternoon
chest/lats/abs

bosu ball pushup superset incline dumbell press
10 bosu ss 70 x 10
10 bosu ss 80 x 10
10 bosu ss 90 x 10
10 bosu ss 90 x 10

incline dumbell flies
80 x 15
80 x 15
80 x 15

pushups(feet on stabilty ball, hands on 2 med balls) ss machine press
20 pushups ss 220 x 10
20 pushups ss 240 x 8
20 pushups ss 250 x 6

dive bomber/spiderman/alligator pushup combo ss pec dec
10/10/10 ss 170 x 10

knuckle pushups/scorpion/dovetail pushup combo ss pec dec
10/10/10 ss 150 x 10

lats:
abs:
wide pullup ss low rope row ss med ball russ twists ss ab wheel rollouts
20 pullups/low rope row-stack x 12/40 russ twists/15 ab roll
20 pullups/low rope row-stack+45 x 10/40 russ twist/15 ab roll
20 pullups/low rope row-stack+45 x 10/40 russ twist/15 ab roll

chins ss bench knee ups
20 chins ss 20 knee up
20 chins ss 20 knee up
12 chins ss 20 knee ups
12 chins ss 20 knee ups



Nice gun show bro! No doubt that pump was nuts.

Awesome bro, definitely one hell of a year.

Sounds like a plan.thanks phil


solid arm day bro....have a great new year.thanks m


You are the f*cking man bro!!nah...just a man


You make me want to cry.nooooooooooooooooooooooo
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!

Nice man. Thats not easy to do. Did you compete at that weight?

lol i should have...i just wanted to look good for the pool

[type-A]

Thats alot of pushups man! Looks like a crazy pump, like always. Next time I want some Bruce Lee type finger pushups!

[LittleMan55]

Great work going on in here Grant!

[The Hoss]

bad ass work out man.... keep up the hard work outs

[Enforcer]

My dude is still doing work in here. Thats what I like to see bro. You making it out to the Arnold this year?

[weedlewott]

computer has been broken for few days...getting a new one on thursday...sorry if i cant check in w/ u guys till then!!


back from week off
monday-5:15 am
hiit
25 mins of 1 min at 3.0, 1 minute at 9.9 ...repeated back and forth for 12 intervals

monday afternoon
chest/lats/abs

bosu ball pushup superset incline dumbell press
10 bosu ss 70 x 10
10 bosu ss 80 x 10
10 bosu ss 90 x 10
10 bosu ss 90 x 10

incline dumbell flies
80 x 15
80 x 15
80 x 15

pushups(feet on stabilty ball, hands on 2 med balls) ss machine press
20 pushups ss 220 x 10
20 pushups ss 240 x 8
20 pushups ss 250 x 6

dive bomber/spiderman/alligator pushup combo ss pec dec
10/10/10 ss 170 x 10

knuckle pushups/scorpion/dovetail pushup combo ss pec dec
10/10/10 ss 150 x 10

lats:
abs:
wide pullup ss low rope row ss med ball russ twists ss ab wheel rollouts
20 pullups/low rope row-stack x 12/40 russ twists/15 ab roll
20 pullups/low rope row-stack+45 x 10/40 russ twist/15 ab roll
20 pullups/low rope row-stack+45 x 10/40 russ twist/15 ab roll

chins ss bench knee ups
20 chins ss 20 knee up
20 chins ss 20 knee up
12 chins ss 20 knee ups
12 chins ss 20 knee ups


nooooooooooooooooooooooo
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!


Ha. From a sheer volume = pain standpoint of course. Sick work in here as usual...

[Themostocles]

Done and DONE!

[Mr. Aestheticz]

welcome back!!!!

[Pizzalamp]

delts-midback-calves
going high volume moderate weight high reps this week-thats what i feel like doing

side laterals superset corner tbar rows
25 x 15 ss 2 plate x 15
25 x 20 ss 3 plate x 15
25 x 25 ss 4 plate x 15
25 x 30 ss 4 plate x 15

face pulls superset vbar pulldowns ss handstand pushups against wall
100 x 12 ss 150 x 12 ss 7
130 x 12 ss 180 x 12 ss 7
140 x 12 ss 200 x 12 ss 7
140 x 12 ss 220 x 12 ss 7

cable laterals superset dumbell shrugs superset seated calf
30 x 15 ss 75 x 20 ss plate x 12
30 x 15 ss 100 x 20 ss 2 plate x 12
30 x 15 ss 130 x 20 ss 2 plate x 12
30 x 15 ss 130 x 20 ss 2 plate x 12

rotary calf
90 x 20
130 x 20
170 x 20
200 x 20
200 x 20
200 x 20

cardio
35 minutes
12 incline 4.0 mph


Thats alot of pushups man! Looks like a crazy pump, like always. Next time I want some Bruce Lee type finger pushups!lol!!!!


Great work going on in here Grant!thank uuuuu


bad ass work out man.... keep up the hard work outsthanks hoss


My dude is still doing work in here. Thats what I like to see bro. You making it out to the Arnold this year?im hoping too!


Ha. From a sheer volume = pain standpoint of course. Sick work in here as usual...thanks w


Done and DONE!yessssssssssss


welcome back!!!!

i was never gone!!!!!!!!!!!!!!!!!!!!!!!!!!

[Firedrake]

Looking decidedly swole, there, Grant -- you gotta be after that session!

[Themostocles]

You truly are a glutton for punishment...

[Mr. Aestheticz]

Find the pants yet?

[mritter3]

man that workout looked insane grant, i was tired just reading what all you did, way to go man.

[Phil800101]

Awesome work as usual bro! Keep at it my man.

[Pizzalamp]

getting my new computer tomm-thjank u for checking in w me guys when i cant post in yours-much appreicated

wed-5:15 am
cardio&abs

treadmill for 25 minutes
1 minute @ 3.0mph, 1 minute @ 9.8 mph...repeated for 8 intervals
1 minute @3.0 mph, 1 minute @ 10.5 mph...repeated for 4 intervals

abs
cable sicilian crunches superset incline bench reverse crunch
3 x 12 ss 3 x 12

lying reverse crunch superset med ball russian twists superset overhead med ball choppers
3 x 12 ss 3 x 20 ss 3 x 20



Looking decidedly swole, there, Grant -- you gotta be after that session!
i wish i was swole!

You truly are a glutton for punishment...i just dont want a double chin


Find the pants yet?not yet!!


man that workout looked insane grant, i was tired just reading what all you did, way to go man.thanks m


Awesome work as usual bro! Keep at it my man.thanks

[Themostocles]

What do you have against double chins? Two has to be better than one... lol

[Phil800101]

Hitting the cardio and blasting the abs, good deal.

[Pizzalamp]

arms and cardio

vbar pushdowns ss strict db curls ss dips ss barbell concentration curls
80 x 12 ss 25 x 12 ss 12 dips ss 50 x 12
120 x 12 ss 30 x 12 ss 12 dips ss 60 x 12
140 x 12 ss 35 x 12 ss 12 dips ss 80 x 12
160 x 12 ss 35 x 12 ss 12 dips ss 100 x 10
200 x 12 ss 35 x 12 ss 12 dips ss 100 x 10

ive been doing the db curls very strict lately-elbows on my sides, shoulders back, palms forward whole time...cant use as much weight as before but i believe the results are better.

1 arm chins superset med ball diamond pushups
6 1 arm chins ss 12 med balls
6 1 arm chins ss 12 med balls

12 regular chins ss 12 med balls

forearms
preacher bench reverse barbell curls
40lbs-4 sets of 6

cable wrist curls
5 sets of 10

cardio
35 mins
12 incline
4 mph

legs tommorow!


______________________

T-ladies love the lean face!

Phil-thanks man

[toobigfred]

I love your workouts bro, once I drop some weight to where I can run longer and do pullups I am gonna do some of your workouts. They are mind blowing. Definitly opens the mind to what can be done.

[type-A]

nice workout man, kill the legs!!

[Phil800101]

Sweet workout Grant! I bet you had a sick pump.

Oh yeah, no doubt the stricter form will yield better results.

[AZN-BEEF]

sick supersets!

[Pizzalamp]

LEGS

got to the gym and my body was telling me to go light, but keep the volume high and the reps somewhat high. Went super slow on everything and really had an awesome mind muscle connection. Legs were super pumped and sore.

Front barbell squats
95 x 20
135 x 20
185 x 20
185 x 20

Single leg press
2 pps x 12
3 pps x 12
4 pps x 12
4pps x 12 into both legs x 25, drop to 3pps x 12 into both legs x 25, drop to 2pps x 12 into both legs x 25, drop to 1 pps x 12 into both legs x 25

Dumbell stiff leg deadlifts
65 x 10
85 x 10
85 x 10
85 x 10

Seated Leg Curls
70 x 10
90 x 10
120 x 10
120 x 10

Wall sits
1 set of 4 minutes



fred-thank u very much


nice workout man, kill the legs!!thank u


Sweet workout Grant! I bet you had a sick pump.

Oh yeah, no doubt the stricter form will yield better results.yessssssssss


sick supersets!

thanks

[Phil800101]

Sick wheels session there Grant! Going slow and focused is always nice and brutal, no kidding you were all pumped and sore.

[Pizzalamp]

changing up the workouts a bit for the next 2-3 weeks to prep for the upcoming fire dept agility test


FULL BODY
DONE IN 50 MINUTES

CIRCUIT #1:
sandbag carry/sandbag deep squat/sandbag overhead press/sandbag burpees/single leg trx inverted rows

50lb bag-4 fast walks up and down the whole gym/20 deep squats w the 50lb bag/20 overhead presses w/ the 50lb bag/20 burpees w the 50lbs sandbag/20 single leg trx rows, 5 rows per side no rest until 20 total.

rest 35 seconds then:

50lb bag-4 fast walks up and down the whole gym/20 deep squats w the 50lb bag/20 overhead presses w/ the 50lb bag/20 burpees w the 50lbs sandbag/20 single leg trx rows, 5 rows per side no rest until 20 total.

rest 35 seconds then:

100lb bag-4 fast walks up and down the whole gym/10 deep squats w the 100lb bag/15 overhead presses w/ the 50lb bag/15 burpees w the 50lbs sandbag/20 single leg trx rows, 5 rows per side no rest until 20 total.

rest 45 seconds then:

100lb bag-2 fast walks up and down the whole gym/8 deep squats w the 100lb bag/10 overhead presses w/ the 50lb bag/12 burpees w the 50lbs sandbag/20 single leg trx rows, 5 rows per side no rest until 20 total.

rest 2 minutes then:

Circuit # 2:

Wide pullups/TRX Core Rollouts/TRX Tricep Extensions/Explosive step ups on high box
12 pullups/15 trx rolls/15 trx tri ext/20 exp step ups per leg

rest 35 secs then:

Wide pullups/TRX Core Rollouts/TRX Tricep Extensions/Explosive step ups on high box
12 pullups/15 trx rolls/15 trx tri ext/20 exp step ups per leg

rest 35 secs then:

Wide pullups/TRX Core Rollouts/TRX Tricep Extensions/Explosive step ups on high box
12 pullups/15 trx rolls/15 trx tri ext/20 exp step ups per leg

rest 35 secs then:
Wide pullups/TRX Core Rollouts/TRX Tricep Extensions/Explosive step ups on high box
12 pullups/15 trx rolls/15 trx tri ext/20 exp step ups per leg

rest 2 minutes then:

Circuit #3:

Hanging rings pushups/Resistance Band speed punches/Walking lunges/Sledgehammer slams
15 ring pushups/30 secs band punches/40 step lunges/30 seconds sledgehammer slams per arm

rest 35 secs:

Hanging rings pushups/Resistance Band speed punches/walking lunges/Sledgehammer slams
15 ring pushups/30 secs band punches/40 steps lunges/30 seconds sledgehammer slams per arm

rest 35 secs:

Hanging rings pushups/Resistance Band speed punches/Sledgehammer slams
15 ring pushups/30 secs band punches/40 steps lunges/30 seconds sledgehammer slams per arm

rest 35 secs:

Hanging rings pushups/Resistance Band speed punches/40 steps lunges/Sledgehammer slams
15 ring pushups/30 secs band punches/30 seconds sledgehammer slams per arm



Sick wheels session there Grant! Going slow and focused is always nice and brutal, no kidding you were all pumped and sore.

thank u sir

[Phil800101]

Holy shit bro, that's one hell of a workout! Looks intense and brutal to say the least, nice job. Sounds like a plan my man, good luck when the test time comes!

[Pizzalamp]

Holy shit bro, that's one hell of a workout! Looks intense and brutal to say the least, nice job. Sounds like a plan my man, good luck when the test time comes!

thanks phil-i really hope i get this job-it would make life so much better

[Phil800101]

thanks phil-i really hope i get this job-it would make life so much better

I hear ya my man...I'm in the same boat right now more or less. I have a job, and I'm thankful for that, but I believe that my true calling is in law enforcement. Still sitting on one hiring list, and I'm always keeping my eyes open for any places taking applications.

How are things looking out there for firefighting, hiring-wise? Around here pretty much nobody is hiring for any firefighting (or law enforcement)...there's even talk of possible layoffs in some towns.

[The Hoss]

thanks man for the song. i already got it though. but thanks anyway

[Themostocles]

Good luck getting in with the department!

[Pizzalamp]

mon-5:15 am

cardio abs

about 20 mins hiit
5 intervals of 1 min at 3 mph, 1 min at 9.9 mph
5 intervals of 1 min at 3 mph, 1 min at 10.2 mph


abs
bench knee up ss stabilty ball crunch ss med ball russsian twists
3 x 25 ss 3 x25 ss 3x 25

full body workout #2 tommorow




I hear ya my man...I'm in the same boat right now more or less. I have a job, and I'm thankful for that, but I believe that my true calling is in law enforcement. Still sitting on one hiring list, and I'm always keeping my eyes open for any places taking applications.

How are things looking out there for firefighting, hiring-wise? Around here pretty much nobody is hiring for any firefighting (or law enforcement)...there's even talk of possible layoffs in some towns.thanks phil..yeah the waiting is such a pain w this whole process...can be so frustrating at times...theyre looking to hire 16 people here...i really need to do well w the written test


thanks man for the song. i already got it though. but thanks anywayok!


Good luck getting in with the department!thank u

[toobigfred]

Damn, that workout looked intense and fun. good luck bro.

[Pizzalamp]

Damn, that workout looked intense and fun. good luck bro.

thanks fred

[Mr. Aestheticz]

Lord almighty!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!

[Phil800101]

Nice work there bro!

[Pizzalamp]

diet change

i have stopped eating red meat and chicken
it happened by accident a while back, and i just kept rolling w/ it. I like how i feel when i dont eat chicken and red meat. My skin has never looked so good, and overall I just feel better. I did some research yesterday on the blood type diets, and my type of blood is reccomended to not eat chicken or red meat. Other food that I do not eat are also listed on the do not eat list. For now I am running with it and going by how I feel...which is like a million bucks. I actually really like the taste of turkey too.

So right now my foods are:

proteins:turkey, sardines, salmon, protein powder, eggs
carbs-oats, brown rice pasta...just pre workout...then waxy maize post workout
veggies-broccoli, green beans, spinnach, tomatos(supreme court ruled tomatos as veggies), cucumbers
fruits-apples, berries
fats-egg yolks, nuts, natty pb/almond butter, mac nut oil, olive oil

bodyweight is right around 188 now...thats about a 12lb gain since i ended my cut in august...cardio has been 4 days a week...with a small cheat meal either once a week or once every 2 weeks...carbs have remained under 100g on workout days...non workout days no startch carbs


sleep is still 4.5-5 hours

new diet plan:

6 omega eggs and spinnach and tomatos

2 scoop milk egg 1 tbsp mac nut oil

8 oz turkey w 2 cup green bean 1tbsp mac nut oil

8 oz turkey w 2 cup green bean 1tbsp mac nut oil

2 scoop milk n egg 1tbsp mac nut oil...if this were a pretraining meal...i would do either protein powder or whole food, with 50g carbs...no fats
post workout would be 2 scoop whey w waxy maize

2 cans sardines w spinnach 1tbsp mac nut oil

not a lot of food but this works for me...lots of energy and i am gaining weight...some days i might get in another turkey meal or 2 depending on work


Lord almighty!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!team rj perkins 2010 bigger faster stronger


Nice work there bro!

thank u

[AZN-BEEF]

interesting.. i love mac. nut oil too. good stuff

[Mr. Aestheticz]

Glad to see you are doing somethings and have found what has worked for you, that is the most important thing!

[mritter3]

man i could not go without beef and chicken, but if it works for ya...keep it up man, consistency is the key.

[LittleMan55]

Glad you found the plan that is right for you! Nothing but good things are going to come from this.

[Pizzalamp]

FULL BODY WORKOUT #2

CIRCUIT #1

kettlebell sumo dead/kettlebell farmer walk/explosive kickups/kettlebell farmer walk/plyo pushup/jump squat w/ explosive dumbell overhead press

140 x 20/80 in each hand 30 steps/20 exp kick ups/80 x 30 steps/20 plyo pushups/20 jump squat+press w/ 30lbs

rest 30 seconds

140 x 20/80 in each hand 30 steps/20 exp kick ups/80 x 30 steps/20 plyo pushups/20 jump squat+press w/ 30lbs

rest 30 seconds

140 x 20/80 in each hand 30 steps/20 exp kick ups/80 x 30 steps/20 plyo pushups/20 jump squat+press w/ 30lbs

rest 2 minutes

Circuit #2:

*TRX single arm pushups + arm extension at top/TRX inverted rows
10 per side/15 trx rows

rest 30 seconds

*TRX single arm pushups + arm extension at top/TRX inverted rows
10 per side/15 trx rows

rest 30 seconds

*TRX single arm pushups + arm extension at top/TRX inverted rows
10 per side/15 trx rows

******1 hand holding trx, other hand flat on ground, do a pushup w/ the arm on trx and explode up and bring the other hand over your head and hold for 2-3 seconds

rest 2 minutes

CIRCUIT #3:

box jumps/*TRX body twists using bosu ball/cable woodchoppers
20 box jumps/10 trx twists on bosu/15 choppers

rest 30 seconds

box jumps/*TRX body twists using bosu ball/cable woodchoppers
20 box jumps/10 trx twists on bosu/15 choppers

rest 30 seconds

box jumps/*TRX body twists using bosu ball/cable woodchoppers
20 box jumps/10 trx twists on bosu/15 choppers

***1 leg in TRX handle behind u, other foot on ground, leg straight, both hands on bosu ball. keep body straight then bring one leg under the leg thats on the TRX twisting the whole body to the side

CIRCUIT #4:

spiderman walks/overhead med ball slams/pullups
30 steps/20 med ball slams w 30lb ball/15 pullups

rest 30 seconds

spiderman walks/overhead med ball slams/pullups
30 steps/20 med ball slams w 30lb ball/15 pullups

rest 30 seconds

spiderman walks/overhead med ball slams/pullups
30 steps/20 med ball slams w 30lb ball/15 pullups

_______________

cardio tommorow





interesting.. i love mac. nut oil too. good stuffso tasty in shakes..mmmm


Glad to see you are doing somethings and have found what has worked for you, that is the most important thing!
yes sir!

man i could not go without beef and chicken, but if it works for ya...keep it up man, consistency is the key.

thanks!

[type-A]

Looks like you have been recomping just about everything. Diet sounds good man, and that workout.......honestly idk what half of those exercises are but it looks like a P90x/Navy Seal/pylometrics workout on juice. Good stuff man.

[Phil800101]

Now that's what I call a workout! Looks intense and brutal to say the least. Interesting bro, never heard of that....diet looks solid. When is the physical test?

[soulspline]

FULL BODY WORKOUT #2

CIRCUIT #1

kettlebell sumo dead/kettlebell farmer walk/explosive kickups/kettlebell farmer walk/plyo pushup/jump squat w/ explosive dumbell overhead press

140 x 20/80 in each hand 30 steps/20 exp kick ups/80 x 30 steps/20 plyo pushups/20 jump squat+press w/ 30lbs

rest 30 seconds

140 x 20/80 in each hand 30 steps/20 exp kick ups/80 x 30 steps/20 plyo pushups/20 jump squat+press w/ 30lbs

rest 30 seconds

140 x 20/80 in each hand 30 steps/20 exp kick ups/80 x 30 steps/20 plyo pushups/20 jump squat+press w/ 30lbs

rest 2 minutes

Circuit #2:

*TRX single arm pushups + arm extension at top/TRX inverted rows
10 per side/15 trx rows

rest 30 seconds

*TRX single arm pushups + arm extension at top/TRX inverted rows
10 per side/15 trx rows

rest 30 seconds

*TRX single arm pushups + arm extension at top/TRX inverted rows
10 per side/15 trx rows

******1 hand holding trx, other hand flat on ground, do a pushup w/ the arm on trx and explode up and bring the other hand over your head and hold for 2-3 seconds

rest 2 minutes

CIRCUIT #3:

box jumps/*TRX body twists using bosu ball/cable woodchoppers
20 box jumps/10 trx twists on bosu/15 choppers

rest 30 seconds

box jumps/*TRX body twists using bosu ball/cable woodchoppers
20 box jumps/10 trx twists on bosu/15 choppers

rest 30 seconds

box jumps/*TRX body twists using bosu ball/cable woodchoppers
20 box jumps/10 trx twists on bosu/15 choppers

***1 leg in TRX handle behind u, other foot on ground, leg straight, both hands on bosu ball. keep body straight then bring one leg under the leg thats on the TRX twisting the whole body to the side

CIRCUIT #4:

spiderman walks/overhead med ball slams/pullups
30 steps/20 med ball slams w 30lb ball/15 pullups

rest 30 seconds

spiderman walks/overhead med ball slams/pullups
30 steps/20 med ball slams w 30lb ball/15 pullups

rest 30 seconds

spiderman walks/overhead med ball slams/pullups
30 steps/20 med ball slams w 30lb ball/15 pullups

_______________

cardio tommorow




so tasty in shakes..mmmm


yes sir!


thanks!


insane bro great sessions!!!

[Pizzalamp]

wed
5:15 am
cardio
6 intervals of 1 minute at 3.0 mph, 1 minute at 9.9 mph
5 intervals of 1 minute at 3.0 mph, 1 minute at 10.3 mph




Looks like you have been recomping just about everything. Diet sounds good man, and that workout.......honestly idk what half of those exercises are but it looks like a P90x/Navy Seal/pylometrics workout on juice. Good stuff man.thank u sir


Now that's what I call a workout! Looks intense and brutal to say the least. Interesting bro, never heard of that....diet looks solid. When is the physical test?
thanks phil...test is in a few monthis i think

insane bro great sessions!!!

thanks man

[Phil800101]

Gettin' up early to put the solid work in, good deal.

[scals]

WOW. Thats all I got.

[soulspline]

wed
5:15 am
cardio
6 intervals of 1 minute at 3.0 mph, 1 minute at 9.9 mph
5 intervals of 1 minute at 3.0 mph, 1 minute at 10.3 mph



thank u sir


thanks phil...test is in a few monthis i think


thanks man

nice cardios

[Mr. Aestheticz]

I did hiit cardio for the first time yesterday and holy crap!!!

[B Con]

Man oh man. Grant you are killing it.

[Themostocles]

Yay for cardio? Hmmm... I feel pretty ambigious about that comment lol

[Phil800101]

How is everything bro?

[t_mh]

whoa man no red meat or chicken. I'd die. Looks like you've got your diet very sorted out though.

[DA GOVNA]

PL this thread still active? Were ya at buddy?

[mritter3]

just checking in grant....seeing how things are going in here..

[LittleMan55]

How's it going Grant? Hope all is well. You going to the Arnold this year?

[soulspline]

hi bro hows it doin?

[LETHAL]

hope to see you at the Arnold this year bro. hope that you have been having some great workouts. have to get caught up with everyone here. take care man.

[Pizzalamp]

thank u all for the support over the years
to just vanish without any explantion would be rude.

i am going thorough some major emotional issues that have come back into my life that came about as result of something that was said to me.

i need to step away from the forum forever and try to come to terms with it.
i always thought i was strong but im only human.

may sound corny to you guys but i cant help it.

once again im sorry for offending anyone on here w/ my words.

take care and goodbye everyone.

grant

[t_mh]

Shit man. That's horrible news. Good luck, man. I know it's not this simple, but don't let people get you down. The vast majority of them are wrong and not worth a glance. You're a good guy-- I hope maybe you'll eventually find the time to get back.

[mcbeast]

We want Grant back! Whats goin on brotha?

[soulspline]

thank u all for the support over the years
to just vanish without any explantion would be rude.

i am going thorough some major emotional issues that have come back into my life that came about as result of something that was said to me.

i need to step away from the forum forever and try to come to terms with it.
i always thought i was strong but im only human.

may sound corny to you guys but i cant help it.

once again im sorry for offending anyone on here w/ my words.

take care and goodbye everyone.

grant

wow what hapen bro?

[mcbeast]

wow what hapen bro?

Didnt see your last post, Im sorry for whatever is going on brotha. I hope it all works out for you. I do hope you eventually get back on here, your a great guy and a wonderful contribution to this forvm.

[Phil800101]

Shit man. That's horrible news. Good luck, man. I know it's not this simple, but don't let people get you down. The vast majority of them are wrong and not worth a glance. You're a good guy-- I hope maybe you'll eventually find the time to get back.


Didnt see your last post, Im sorry for whatever is going on brotha. I hope it all works out for you. I do hope you eventually get back on here, your a great guy and a wonderful contribution to this forvm.

Agreed. So sorry to hear this bro. Hope you get it all worked out.

[type-A]

I'm sorry to hear this man. You have been an inspiration to me through your work ethic and dedication, and I am sure when I say this that I not only speak for myself but for many other members of this board. I hope that whatever is troubling you may resolve itself and that you may one day return to the forvm. You are a great person, Grant and do not let anything anybody else says to you bring you down. Hope to see you back.

[Ricky P]

thank u all for the support over the years
to just vanish without any explantion would be rude.

i am going thorough some major emotional issues that have come back into my life that came about as result of something that was said to me.

i need to step away from the forum forever and try to come to terms with it.
i always thought i was strong but im only human.

may sound corny to you guys but i cant help it.

once again im sorry for offending anyone on here w/ my words.

take care and goodbye everyone.

grant

Grant, I'm sorry to hear about this. If there's anything we can do let us know! Take some time, I know you'll get through it. You've got a strong head, just when it's all said and done - Don't forget about us! We'll be here for you when you're ready.

[Lowdown5]

Grant, I'm sorry to hear about this. If there's anything we can do let us know! Take some time, I know you'll get through it. You've got a strong head, just when it's all said and done - Don't forget about us! We'll be here for you when you're ready.


Second this 100%.

Grant, you are one of the best people I have ever encountered. Gonna miss you Bro, take care.

[soulspline]

hope you still opening your account bro so you can read our comments we all support ya!

[B Con]

I hope all is going well for you Grant and wish you the best. I know your presence is missed over here.

[NJC_Manhattan]

Always dislike seeing a good person go. But you take care of what you have to. Appreciate your kind words and motivation.

Take care Grant.

[naturalwonder83]

hey pal

[soulspline]

yo bro sup? hope your all ok back there