Meal 1: 6 egg whites, 4 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of sirlion, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice
Nothing in life is ever handed to me, I go out take that shit for myself.
Meal 1: 6 egg whites, 4 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of sirlion, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice
Looking good bro. Whats your weight at?
AKA TreeTrunkLegs
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
1 serving Animal Rage pre
1 serving Atomic 7 intra
Back:
Pulldowns: 2 warmups, 5 x 10,10,8,12,8, double dropset x 10,10
Lying T-Bar Rows: 3 x 8-6, double dropset x 10,10
One Arm DB Rows: 2 sets of the 160's x 8, 170's x 15, dropset two handed rows 85's x 8
Seated Pulley Rows: 3 x 8-10
Supersetted:
Wide Grip Hammer Strength Pulldowns: 2 x 10-15
with
Seated Hammer Strength Rows: 2 x 10-15
Stretched
Rear Delts:
Bent Over DB Laterals: 4 x 10-8
Reverse Peck Deck Flyes: 3 x 10-8, dropset x 10
2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
1 serving Animal Rage pre
1 serving Atomic 7 intra
Chest:
Incline DB Flyes dropsetted with a set of Incline Cable Flyes: 2 warmups
85's x 15, dropset 60's x 12, dropset to cable flyes x 10
95's x 8, dropset 70's x 8, double dropset of cable flyes x 8,8
Incline Smith Press:
315 x 8, dropset 225 x 10, dropset 135 x 10
315 x 8, dropset 205 x 10, dropset 135 x 10
Flat Hammer Press: 2 x 10
Flat BB Bench (down on a three count and then press): 2 x 10
DB Pullovers: 3 x 12
Stretched
Calves:
Seated Calf Raises: 2 warmups, 5 x 8,10, double dropset x 10,10
Donkey Calf Rasies: 5 x 10-8, dropset x 20
2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
"I am the man responsible for who I am. When I look in the mirror each day, I stare my creator in the eyes. I am responsible for what I have and will become, I am accountable for what I will or will not accomplish. I believe in myself, I bow to no man and my only critic of any consequence has walked every mile of this journey in my size thirteens. " - G. Diesel
1 serving Animal Rage pre
1 serving Atomic 7 intra
Legs:
Warmup: 5 minutes on the bike
Leg Extenions: 3 warmup sets
BB Squats: 135 x 15, 225 x 10, 315 x 8, 405 x 8, 495 x 3, 585 x 3
Inverted Leg Press (Single Leg):
1st set: 10 reps
2nd set: 10, double dropset x 10,10
Leg Extensions:
1st set: 15, double dropset x 15,20 (three negatives after the last set)
2nd set: 15, double dropset x 15,16 (three negatives after the last set)
Walking BB Lunges:
1st set: 12 reps each leg
2nd set: 10 reps each leg (double lunge on each rep)
3rd set: 10 reps each leg (double lunge on each rep)
4th set: 12 reps each leg
Supersetted:
Lying Leg Curls: 2 x 12-15
with
Lying Hip Lifts (feet on a medicine ball): 2 x 12 (hold for 15 seconds after the last rep)
BB SLDL's: 2 x 15
Stretched and rode the bike for 5 more min.
2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
1 serving Animal Rage pre
1 serving Atomic 7 intra
Shoulders:
Seated DB Press: 2 warmups with the 50's, 80's x 10, 110's x 10, 160's x 7, 170's x 5
Seated Smith Press:
1st set: 225 x 12, dropset 185 x 12, dropset 135 x
2nd set: 245 x 10, dropset 205 x 8, dropset 135 x 12
Seated DB Single Arm Side Laterals:
2 sets: 35' x 10, 25's x 10, 20's x 10
Supersetted and Dropsetted:
BB Front Raises: 2 x 10,20
with
BB Upright Rows: 2 x 10,20
DB Shrugs: 3 x 10
Stretched
Calves:
Standing Calf Raises: 2 warmups, 5 x 8, double dropset x 8,8
Standing Smith Machine Calf Raises: 4 x 10, dropset x 10
2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
1 serving Animal Rage pre
1 serving Atomic 7 intra
Arms:
Tri's:
Rope Pushdowns: 2 warmups, 4 x 10-8, dropset x 10
BB Close Grip Bench: 135 x 15, 2 sets of 225 x 10, 315 x 10
Seated Behind the Head DB Extension: 3 x 10
Pushdowns: 3 x 10-8
Stretched
Bi's:
Seated Single Arm Machine Preacher Curls: 2 warmups, 4 x 10-8, dropset x 10
Standing DB Curls: 3 x 8-10
Rope Cable Curls: 3 x 10
Standing BB Curls (5 half reps,5 full reps): 3 sets
Stretched
Forearms:
Standing Reverse BB Curls: 3 x 10-8, dropset x 15
2 packs of Nitro and 3 scoops of Torrent/10 grams of Glutamine postworkout
Nothing in life is ever handed to me, I go out take that shit for myself.
Just saw this in the "New Shit"... Where the heck have I been?? I just figured you were going under the radar...lol Going to keep an eye out here also, and at 255, niiiiiice!! Lean and mean must be the theme all the way around... Can't wait to see the package you're bringing this year!!!
Fraternal Order of the Animal-Demon
The Crew™
Saraigh
Ohio Valley ABC
Chapter Coordinator
"WE HAVE SENT THE MESSAGE LOUD AND CLEAR. WE ARE THE CHAMPIONS, THE HUNGRY ONES. THIS IS OUR JUNGLE AND WE ARE THE ANIMALS. THIS IS WHERE THE STRONG GET STRONGER AND THE WEAK GET EATEN. THIS IS WHERE MUSCLE AND THE MIND BECOME ONE, FUSION OF THE FUTURE. ONCE YOU ENTER THERE IS NO RETURN. YOU SURVIVE OR DIE. THIS IS OUR PARADISE. BECOME ONE OF US." ~RICK BAYARDI
Just saw this in the "New Shit"... Where the heck have I been?? I just figured you were going under the radar...lol Going to keep an eye out here also, and at 255, niiiiiice!! Lean and mean must be the theme all the way around... Can't wait to see the package you're bringing this year!!!
You are slacking D, lol. I do fly under the radar, Im like a quiet storm that sneaks up on ya outta no where. Yea 255 rite now, trying to come ina lil bigger for the next show but still with great conditioning.
Nothing in life is ever handed to me, I go out take that shit for myself.