A day in the life of me

[Ironside]

Bro I’ve debated on just slamming by back onto the corner of a door frame lmao. But having the woman do it is another option, she just doesn’t have the hand strength or endurance to massage this one out.

 

[John]

I’d be afraid my woman might “accidentally” hit my head

 

[Ironside]

Yeah yeah… accidentally is the key word for sure

 

[Raphael3636]

Maybe try rolling it out

 

[Bigmurph6]

No joke I use the door frame it has helped me with many cramps and locked up muscles.

Try to uptake potassium levels maybe

 

[Ironside]

Tryin to grow these wheels but damn it’s a

 

[Raphael3636]

Looking good brotha. With me being 6’1" I have troubles exploding my wheels. If you don’t mind me asking what your height?

 

[Ironside]

I’m 6’ and I’ve always had trouble with legs. They are strong but just don’t like to grow mass on them.

 

[Ironside]

Still walking like a new born calf today but still got my chest and tricep day in. It was full of ridiculousness.

Murder Pyramid to Drop Sets Flat Bench
45lb up to 235lb then back down with 10lb adjustments. All reps to failure

Db Bench Press Drop Sets
Db Flys

Tricep Kickouts
Skull Crushers
Rope Pull Downs Drop Sets

Oh and post workout meal was 10oz grilled chicken, 1c rice and 1c broccoli

 

[Bigmurph6]

My legs are no bigger than that. I know were all jealous of PHD but with goals comes success. I believe that you will get those wheels just keep going towards your goals

 

[Ironside]

Thanks man. I’m utilizing 2 leg days a week for the next few months to see if I can get some more size

 

[Bigmurph6]

Remember to get your rest in. Im not sure if you are strength training or just working them but they need rest to grow so maybe 2x a wk every other week.
I don’t believe that is really needed but just an idea if you get burned out

 

[Ironside]

No doubt man. I’ll be going back and forth between strength and hypertrophy. If it gets to be too much then I’ll dial it back but for now I’m gonna push it.

 

[Bigmurph6]

Kill it brother I think that maybe we should have a legs contest. Just measuring and whoever gains the most wins

 

[Ironside]

Man don’t give me a real reason to grow these wheels lmao. Nothing like some good ole fashioned competition to get you up in the morning!

 

[Ironside]

Another one for the books.

Back and Bis

Close grip cable rows
Good Mornings
Wide grip cable rows
Lat Pulldowns
Lawn Mowers (meadows style)

Barbell curls
Db Curls
Hammer Curls
French Curls for some added forearms

Post workout meal: can of tuna, 1.5c sweet potato and 4 hardboiled eggs

 

[John]

That’s great, I also had hardboiled eggs and tuna but before workout… what are good mornings?

 

[Ironside]

They are sort of like Russian dead lifts but you hold the weight across your shoulders and engage your lower back muscles as you hinge at the hips.

 

[John]

Thanks will give it a go

 

[Ironside]

Took a rest day yesterday and back on the grind today. I’m loving this cycle so far and I feel great pretty much every day. This might be the “cleanest” feeling blast I’ve ever done.

Preworkout meal: 4 eggs, 6 oatmeal and peanut butter no bakes, banana

Post workout meal: protein shake, 5 eggs, 3 pieces of bacon because I like it.

Legs/Calves/Abs

Barbell Squats
Static Barbell Lunges
Walking Lunges forward and reverse
Ss w/ Goblet Squats
Kickouts
Hamstring Curls
Standing Calf Raises
Hanging Leg Raises