Back To the Stage

[J.Halladay]

adductor machine - 3 x 15

standing let curls 3x12, 4th set x 10 + 10 partials from the top, 10 partials from the middle, 10 partials from the bottom

Barbell squats - sets of 8 adding weight until you cant get 8

front squats - 3 x 12 after 2 warm up sets

leg ext - 3 x 10 + 8 partials from the bottom

stiff leg deads - 3 x 8

[J.Halladay]

incline dumbell press - sets of 8 until cant get 8

incline barbell - sets of 12 until cant get 12

barbell bench - 4 x 6

stretch push ups - 2 x failure

heavy side laterals (partials) - 4 x 35

reverse peck deck - 3x15

6 ways - 3 x 10

[J.Halladay]

face pulls - 3 x 10

chest supported row - 3 x 8

dumbell pullovers - 3 x 10

single arm supinated pulldown - 3 x 10

rack pulls - 3 x 6

barbell shugs - 3 x 12 with 1 sec hold

banded hypers - 3 x 20

[J.Halladay]

Hammer curls superset with rope pushdowns - 4 rounds - (8 on hammer curls, 15 on rope pushdowns)

barbell curls superset with machine dips - - 4 rounds - 8 reps on curls with 3 second decent and 15 on machine dips

ez bar preacher curls supeset with dumbell lying ext - 4 rounds - 6 on curls, 10 on lying exts

intra set stretching- 15 second hard bi and tri stretch after each set on 3rd super set

[ChrisTuttle]

1 week bulk, 4 week cut for USAs - here is my diet this week, its absurd....

Meal 1:
12oz Whites (drink or cook)
3 Whole Eggs
1/3c cream of rice
1 Bagel


Meal 2:
10oz lean protein
1c Jasmine Rice OR 8oz Red potato

Meal 3:
10oz lean red meat
1c Jasmine Rice OR 8oz red potato


Meal 4:
8oz lean protein source
3/4c Cream of rice OR 2c Jasmine rice


IMMEDIATE PRE—3 RKT’s + 1 Poptart Pastry

Intra- 2 scoops Carb Plus + 5g Leucine

***TRAIN PLUS 20 mins HIIT CARDIO (10 rower/10 stairs)

PWO:
8oz lean protein OR 16oz whites
1 DD Muffin + 12oz Red Potato


Meal 5:
10oz Flank Steak
1.5c Jasmine rice


Meal 6:
16oz whites
1c Oatmeal

How does your GI handles the muffins and sugary stuff? Or even oatmeal? I assume fine since that is what you are eating AHHAH

[Aggression]

Now that's a diet ^^. If anyone is looking for "how it's done", look no further than this^. No secrets. Just a massive amount of quality food.

[ChrisTuttle]

Now that's a diet ^^. If anyone is looking for "how it's done", look no further than this^. No secrets. Just a massive amount of quality food.

Yes with consistency day in an day out for months!!!!!!!!!

[Aggression]

Yes with consistency day in an day out for months!!!!!!!!!

Yup. No secret. Just monotonous eating every meal, every day, every week, every month.

[ChrisTuttle]

Yup. No secret. Just monotonous eating every meal, every day, every week, every month.uEHK1nsr

Yup! All about discipline and noting really to do with motivation.