A day in the life of me

[Ironside]

Thanks. I appreciate that.

 

[Fitraver]

Morning serker

 

[Ironside]

Morning it is Sir lol. Got a chest day today woot woot

 

[Fitraver]

Shoulders here.

 

[SemperFi]

Train to failure PLUS one more rep. Push yourself beyond what you THINK you can do…Tear it up today @Ironside.

 

[SemperFi]

Here is your kick in the ass-

 

[Ironside]

This is more my speed today

 

[John]

Yup

 

[Ironside]

Sweet mother of God. That one was rough. I had to have my ole lady help pull my shirt and hoodie off after this one.

I could hear @SemperFi (though I have 0 clue what he sounds like in real life) saying “PUSH YOURSELF” lmao. He sounded like R.Lee Ermey in Full Metal Jacket hahaha

Lean Bulk Week 7
John Meadows “the executioner” week 7

Chest and Shoulders

Machine Press
Warm Ups: 6x180, 6x200
Working sets: 3x6x210

BB Bench Press
Warm Ups: 8x165, 8x185, 8x205
Working Sets: 3x8x225

Incline BB Bench
Warm Ups: 6x145, 6x160, 6x175, 6x185
Working Sets: 3x6x185

Db Flies
Working Sets: 3x12x40

Db Side Laterals
Warm Ups: 10x20, 10x30
Working Sets: 3x12x35

Rear Delt Flies
Working Sets: 3x20x25

Db Press
Working Sets: 3x12x65
every rep 5 second negatives

Db Overhead Press
Working Sets: 3x10x35
my arms were toast here. I was surprised I was even pushing 35’s for these lol

BB Shrugs
Working Sets: 4x10x150
stay steady, don’t let the bar draw you forward to your toes. 2 second iso for each lift

 

[Raphael3636]

Solid session right there brotha!

 

[SemperFi]

Your reward for a job well done!

 

[Ironside]

My wifey already promised me a real reward but I’ll accept that for some eye candy for now lol

 

[Ironside]

Yup

 

[Ironside]

Ok. Moving my pinning schedule for the NPP is proving to be a bit of a pain in the ass for measurements. If I want to run 600 test, 600 dhb and 400 npp with ED pinning I end up with some stupid measurements in the hundredths of a ml so that doesn’t work for me. Looks like its gonna be 525 Test, 560 DHB and 315 NPP. Still a great stack and reduces the total mg dosage week to week so I feel more comfortable with that anyway.

 

[SemperFi]

Well, I ain’t your wife so thats the best I can offer you for pushing yourself past what you ‘think’ you could do today.

 

[Ironside]

Sounds stupid but it did help. My arms were toast bro. Including the warmups it was 398 reps this workout.

 

[Ironside]

Got home later than usual last night and had some gifts for the wife arrive so I decided to get those wrapped up. I took down 4,206 calories yesterday and it’s Back day today. I’ll throw in some abs on top.

 

[Ironside]

Holy shinto. I don’t really know how to describe that one. Maybe wrecked is a good adjective for it. I’m not sure giant sets for an entire back and ab workout was a good idea yet but we’ll see how I feel tomorrow. It wasn’t supposed to be a giant set but I was short on time and wanted to get the whole workout in.

Lean Bulk Week 7
John Meadows “the Executioner” Week 7
30 sets / 319 reps without fail sets counted

Back / Abs

Pull Downs
Working sets: 6x10x185
Ss
Low Rows w/suppination
Working sets: 4x10x125 w/ 3 sec pauses on each contraction
Ss
Single Arm Db Rows
Working Sets: 3x8x85
Ss
Rack Deads
Working sets: 5x3x305 w/ 15lb resistance bands wrapped over bar. No straps

1 Minute Rest

Hypers
Working sets: 3xBWxFail

3 Minute Rest

Pull Ups
Working Sets: 3xBWxFail
After each fail set, used band to pump out a few more to failure
Ss
Hanging Ab Twists
Working sets: 4x25xBW
Ss
V-Ups
Working Sets: 4x25xBW
Ss
Oblique Crunches
Working Sets: 2x50

Sure I’ll call that cardio with my heart rate over 130 for most of the super sets lol

 

[Fitraver]

Damnnnnnn

 

[Ironside]

Lol. I felt like a f’n animal today!! I’m gonna pay for it tomorrow but today… damn that felt good!