I'll check them out when I get home. Thanks brother.
MESO-Rx
Anabolic Steroids
Franchise24 training log 2016/2017
- Thread starter franchise24
- Start date
TorroXL
Member
Like your style bruh... Same ones. I won't squat with out them
I love the Romaleos. I switch up from time to time. I'll go with some metcons to squat. But these are by far what I use 98% of the time.
TorroXL
Member
Man o man... Same flavor of shoes too.
It's all I wear bruh
Tuesday December 20th
Deads and Squats
Being that my hamstring is was still giving me some trouble I was only able to dead 315. Anything over that gave me discomfort in the hammie. It should be good in about 4 weeks. Which is fine gives me time to work on technique and try semi-sumo and sumo style.
I always do foam rolling and lacrosse ball/supernova ball work. Along with foam rolling legs, back today. I also did banded distractions for my shoulders and hips. And my usually banded shoulder work. Internals and externals.
Conventional Deads:
Warm up:
135 1x10
225 1x10
Working sets:
315 6x6
Barbell Back Squat:
Warm up:
135 1x10 5 paused reps to help with opening my hips
225 1x5
315 1x3
385 1x2
Working sets:
405 8x3
GHR:
3X10
Cardio was 20 minutes HIIT then ab work. Cable crunches, hanging leg lifts.
Deads and Squats
Being that my hamstring is was still giving me some trouble I was only able to dead 315. Anything over that gave me discomfort in the hammie. It should be good in about 4 weeks. Which is fine gives me time to work on technique and try semi-sumo and sumo style.
I always do foam rolling and lacrosse ball/supernova ball work. Along with foam rolling legs, back today. I also did banded distractions for my shoulders and hips. And my usually banded shoulder work. Internals and externals.
Conventional Deads:
Warm up:
135 1x10
225 1x10
Working sets:
315 6x6
Barbell Back Squat:
Warm up:
135 1x10 5 paused reps to help with opening my hips
225 1x5
315 1x3
385 1x2
Working sets:
405 8x3
GHR:
3X10
Cardio was 20 minutes HIIT then ab work. Cable crunches, hanging leg lifts.
I have just about every mens color of the metcon 1. LOL
Every night I also have the wife workout with me. Nothing serious for me. Just 100 pushups some crunches and lots of planks. We just got back into this routine last week.
TorroXL
Member
Awesome numbers bro!
Wednesday December 21st:
Shoulder, Biceps & Triceps:
Shoulders:
Standing Overhead Press:
Warmup:
95 1x10
115 1x5
135 1x5
175 1x3
225 1x1
Working set:
165 6x6
Seated Dumbbell Press:
30 10x10
Side Lateral Raise:
15 4x20
Face Pulls:
60 4x15
Biceps and Triceps were supersets:
Bicep/Tricep Superset:
Standing EZ Bar Curl/Skull Crusher:
70 4x10 Bicep curl/4x15 Skull Crsuher
Seated Dumbbell Curls/Tricep Pushdown:
Seated Dumbbell Curls: 20 4x15/ Tricep Pushdown: 4x15
No cardio today.
Tomorrow will be active recovery for me. I will do some LISS and ab work and lots of stretching foam rolling and lacrosse ball work and banded distraction work as well.
Shoulder, Biceps & Triceps:
Shoulders:
Standing Overhead Press:
Warmup:
95 1x10
115 1x5
135 1x5
175 1x3
225 1x1
Working set:
165 6x6
Seated Dumbbell Press:
30 10x10
Side Lateral Raise:
15 4x20
Face Pulls:
60 4x15
Biceps and Triceps were supersets:
Bicep/Tricep Superset:
Standing EZ Bar Curl/Skull Crusher:
70 4x10 Bicep curl/4x15 Skull Crsuher
Seated Dumbbell Curls/Tricep Pushdown:
Seated Dumbbell Curls: 20 4x15/ Tricep Pushdown: 4x15
No cardio today.
Tomorrow will be active recovery for me. I will do some LISS and ab work and lots of stretching foam rolling and lacrosse ball work and banded distraction work as well.
Thank you brother. I have been working hard for two years and it's paying off. Just been slowed down the last few months. Grad school was kicking my ass. Now on break I can get my routine in order and work around my school schedule and family.
TorroXL
Member
I do high reps on side laterals too. Makes for a great pump and builds serious mass imo...
I agree totally bro. I don't go heavy just get the pump. But the main movement I go heavy which was the OHP.
I wish I had someone to take pics of my lifts. I will find someone.
insaiyan93
New Member
Sick workout brovocado
Thank you brother. I'm trying to keep up with @RodgerThat and @Perrin Aybara. You guys have a nice balance of volume and intensity.
insaiyan93
New Member
Eh all you guys are freaks hahahah. Strong moddafockas.
RodgerThat
New Member
I'm in on this too. Like Perrin said though if strength is the goal body splits aren't the best way to go about it. Ready for some gains and hopefully your hamstrings will let your deadlift grow soon
Yeah I'm going to dump splits after next week. I will have some questions for you and @Perrin Aybara in the next few days.
Thursday December 22nd 2016
Active Recovery Day:
I started feeling a bit sick last night took some TheraFlu and rested up. Then hit the gym to try and sweat out this bastard.
30 minutes on the spin bike. Intervals of 1 minute sprinting 1 minute rest.
Core work:
Cable crunches:
120 3x30
Roman Chair leg lifts:
3x20
Body weight lunges
Side Lunges
And foam rolling, Stretching, banded distration work.
Tomorrow will be a 4am chest session.
Active Recovery Day:
I started feeling a bit sick last night took some TheraFlu and rested up. Then hit the gym to try and sweat out this bastard.
30 minutes on the spin bike. Intervals of 1 minute sprinting 1 minute rest.
Core work:
Cable crunches:
120 3x30
Roman Chair leg lifts:
3x20
Body weight lunges
Side Lunges
And foam rolling, Stretching, banded distration work.
Tomorrow will be a 4am chest session.
insaiyan93
New Member
fuckin grossssssssss lol.
Props man but idk how you do it. Do you just get to bed super early or are you just running on no sleep?
I get off at 10 most nights so the earliest I'm getting to bed is 11 and that never happens, its more like 12:30-1:00.
Earliest i can get up is like 6 lol
I'm retired from the army. My body is used to early mornings. I prefer to go later in the day to the gym. I'm in Grad school and my semester is over. My plan is to keep my daughter home with me every Friday until I start back up in school. So I need to hit the gym early and get back before my wife heads to work. I can't miss a workout. I'll go to bed around 11 tonight and just will myself up out of the bed. LOL!!!.
