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Size Strength & Awesomeness

Legs/Abs

Foam Roll

Front Squat: singles
135-1x8
145-1x5
155-1x3
175-1x2
185-4x1 (form was PERFECT)
135-1x8

Hack Squat:
225-3x7
SLDL:25lb plates
195-3x8

Leg Press:
220-1x30
270-1x20
315-1x10
6 front levers
 
Chest/Shoulders

Push-ups/Pull-Ups

Wide Grip Upright Row->Arnold Press->Band Lateral->band rear delt
50-1x15--70-3x13
35-3x12
Band-3x16
Band-3x15

face Pulls-
57.5-3x11 (hold)

DB Flat Bench:
80-12-6 (PR on 12!)
85-6-4 (PR on 6!)

1 Arm PD->Band OH Ext->Band PD:
25-2x11
Band-3xfail
band-3xfail

Kept it short today.
 
Snatch Grip Rack Pull: below knee
225-10-10-9-8
Clean: sets of 3
135-140-145-150-155-140
Pull-Ups:
BW-

DB Flat:
85-7-7-5 (PR)
Incline Cybex:
210-2x6
140-1x15

Incline Curls-KB Curl:
60lbs-10-9-8-7
20KG-4x6
Decline DB CGBP: elbow in
55-3x8

Wide grip row->band Lateral:
80-3x11
Band-3x12
Abs/Face pulls
Hill Sprints
 
love all the routines and diet suggestions. i love doing hit style workouts. first sets I do real slow and controlled and go until i cannot move a millimeter if i had to. then do more traditional lifting sets to get all parts of the muscle tissue. for instance chest/tri's:
1set bench press- 245x 10 FAILURE 4 sec down and 4 sec up
2set inc. dumbell bench- 90x 10 FAILURE same slow reps
3 set close grip bench- 195 x 10 FAILURE same slow reps
4set incl. bench- 225x 12 normal rep speed 2-3 sec down 1-2 up
5 set inc. dumbell flyes- 50 x 8 normal rep speed
6 set triceps rope pushdowns- 70x 10 normal rep speed

its like a variation of yate's blood and guts with mike mentzer's slow to failure added in there.
let me know what you think! btw front squats are a must! gotta love blowing up the quads before deadlifts!
 
Front Squats:5/4/3/2/1
135-145-155-175-185
190-4x1

Leg Press:
270-1x20
315-1x15
360-1x10
405-1x5

back Squat:
135-2x8 (30 sec rest)
185-3x3 (45 sec rest)
225-1x1
 
225 is great, yeah I know what you mean on the singles though, on your one rep max front squat it's hard not to dip forward and have some form problems
 
Pull-ups/Face Pulls: slow
BW-40 reps
50-6x10

Military Press: 60 sec rest
95-12-12-12-11-10-10

DB Lateral: 45 sec rest
10-6x15

A1-Decline DB Bench: elbow in/to stomach
50-5x12
A2- Incline DB Curl: contract!
25-5x10

B1-Rope PD:
45-5x12
B2- cable curl:
42.5-5x12

6 hill sprints.

Short rest n high rep=humbling experience in terms of weight. Wow
 
Chest/Legs

DB Flat:
85-9-6-5-3-5(PR on 9)
DB Incline: (45 sec rest)
65-10-8-7-6
Cable Flyes: (30 sec rest)
12.5-4x12
Dips: (30 sec rest)
BW-80 reps

Back Squat: 60 sec rest
185-10x5

Front Squat->OHP
135-3x7
135-3x3

5 sprints/65 leg raises
 
Nice work on the dumbell Prs. Keep up the good work. Those front squat OHP are extremely fatiguing :):) good work !


Ride it like you stole it!!
 
Thanks Mike!
Back/Hamstring

Snatch Grip Rack Pull: at knee
225-10-9-8-8-8-8 (grip gave out)
DB Row: strict
100-3x12
105-1x7 (nice)
WG Lat PD: 60 sec rest
100-4x12

Power Clean:
145-8x3
Leg Press-Wide stance: pause at bottom
360-4x10

Face pulls-6 sets
Leg Curls: 3 sets
Cable Curls: 45 sec rest
57.5-2x10
50-2x10
 
Shoulders/squats

Push Press:
145-4x3
150-1x1 (sexy)
Wide Grip Upright Row: 50 sec rest
70-4x11
50-1x17
Leaning Lateral: 45 sec rest
30-3x10
25-3x12
Band Pulls/laterals:
4x20

Back Squat:
225-3x1
185-1x7
135-1x12

5 hill sprints/60 leg raises
 
The squatting---doing the John Broz thing of maxing everyday but auto regulating. So today I felt good n did 3 singles at 225. 235 just didn't feel good.
Tomorrow I'll front squat work up to a pretty heavy n crank out some singles. If 185 is the number, cool, If 195 is, great. Listening to the body.
 
Alright thanks homie I needa try em, I was gonna try em today but I had to punish myself on the stairstepper for an hour for two nights of consecutive partying :P
 
Chest/Arms

DB Chest Press:
85-9-7-6-5 (PR)
DB Floor: 30 sec rest
60-2x10
Hammer Incline Press: 60 sec rest
70/side-8-8-6
45/side-1x12
Smith Incline-no lockout
50-70-90 (AMRAP)

A1.Decline CGBP:
135-4x10
A2. Drag Curl:
60-4x11
B1-V PD:
60-4x12
B2-Incline DB Curl:
25-4x11

Front Squat:
195-1x1
 
Shoulders/Back Squat

HIGH PULL: ramp up 5 reps/set
95-2x5
105-2x5
110-2x5
115-1x8
OHP: 60 sec rest
95-13-12-11
DB SEATED PRESS:
55-10-9-6
HANG CLEAN:
105-1x8
115-1x6
125-2x4
135-2x3 (PR)
CABLE LATERALS: front & behind
10-2 sets
15-2 sets
20-hold 20 seconds (1 set)
BACK SQUAT:
230-1x1 (sexy)
 
Last edited:
Back/Front Squat

SNATCH GRIP HIGH PULL:
95-4x5
SNATCH GRIP RACK PULL:
225-245-255
12---8---6
DB ROW: hold
100-12-11-12
PULL-UPS:
BW-36 reps

FRONT SQUAT: pause at bottom
135-5x8

Rear Delt Flyes/band pulls:
5 sets
Hill sprints

The whole squat everyday thing is brutal. But I'm seeing improvement in my form and still getting stronger. John Broz, you crazy SOB it works!
However I am doing 1-2 days were its just light weight for 6-10 reps (like today)
 
Last edited:
Chest/Arms

DB PRESS: 75 sec rest (down from 100sec)
85-9-7-6-4

WEIGHTED DIPS:
70-4x5
35-1x11

HAMMER INCLINE: 50 sec rest
55/side-12-11-12-11

KB Curl->1-Arm Curl: 60 sec rest
24KG-11-12-11-12
40-10-6-5-9
DB Press->Dips-> V PD: 60 sec
55-3x10
BW-3x10
60-3x10

OHP: FROM PINS
95-5x3
Hill sprints
 
First off , that meal looks incredible!:)

Good workout my man, you stick to your routine very well I find. Thats something I wish I were better at.
How do you like KB curls? I have never tried them but now on days off here I have access to KB, maybe ill give em a go


Ride it like you stole it!!
 
The thing about Kettlebell curls is the tension is constant throughout the entire movement. With dumb bells, you lose the tension at the very top, this isn't the case with kettle bells. Also, the forearm activation with the kettle bells is crazy because its a thicker handle, tho you could get similar forearm activation with Fat Gripz. I use kB curls because I get better contractions thru the movement and I can utilize TUT with them.
 
Much respect on squatting everyday man, that's something that takes a little crazy to do! Keep it up my friend you're training like an animal! Inspires me!

Dude I love the KB curls I'm definately trying that on Friday thanks so much for the idea bro
 
NoFatChicks91 said:
Much respect on squatting everyday man, that's something that takes a little crazy to do! Keep it up my friend you're training like an animal! Inspires me!

Dude I love the KB curls I'm definately trying that on Friday thanks so much for the idea bro
Click to expand...

Contract hard at the top. You'll build a love/hate relationship with the exercise
 
FOOD!!!

-Chicken, veggies & sausage-(1lb chicken/.3 lbs sausage)
-1 cup rice/1 whole wheat bagel
-4 whole eggs + 4 whites
-1 supreme protein bar
-2 scoops myofusion protein
-8oz 80/20 beef
 
Foam Roll
Leg Press: warm up
180-2x20

FRONT SQUAT: HEAVY
185-1x3
205-1x1 (nice)
135-3x4 (3 second pause at bottom)

BACK SQUAT:
185-3x3
SLDL: 25lb plates
195-4x9
245-2x4

Abs

Only 69 reps but god damn!
 
Dude your front squats are so much closer to your back squats than mine are! I think you're going to be a total monster at front squats man 205 hell of a job! I have tons of respect guys who can keep that tight form on heavy front squats it separates the men from the boys keep that up man I wanna see you start slammin 225 with that form!
 
Shoulders

MILITARY PRESS: HEAVY
145-8x1
150-1x1 (PR!-strict press)

HANG CLEAN: 45 sec rest
135-3x3 (badass)
115-2x6
95-2x8

SNATCH GRIP HIGH PULL:
95-1x10
105-3x6 (nice)

Rear Delts-6 sets
Laterals-6 sets
Hill sprints
 
Diet yesterday.

Chicken, sausage, veggies-1.5 lbs
1 cup rice
1 supreme protein bar
8oz 80/20 beef
(went out for dinner)
Barbacoa tacos
Guac & chips
2 classic mojitos
 
Foam roll/pump stuff for chest

FRONT SQUAT:
210-1x1 (nice)
DB BENCH: full ROM
90-5-4-3 (PR!)
HAMMER STRENGTH INCLINE: 60 sec
70/side-13-9-9-8 (nice)
DECLINE BENCH:
165-5-4-3
NEUTRAL DB BENCH->Flyes
60-2x9
10-2x10
Cross Hammer Curl->Dips:
35-3x8 (contract hard)
60-3x6 (slow negative & hard contract)
1 Arm Preacher curl->OH Rope EXT:
30-3x10 (slow negative)
35-3x12
EZ Curl->DB Kickback:
40-2x12 (slow n contract)
20-2x12 (slow n contract)

Tomorrow is off
 
Mike! If you read this need some advice... My front squats..I leaned forward on today's 210... What do u recommend to help keep my torso vertical? My back/traps are already pretty strong so I'm not sure what the issue is or how to keep the weight up better.
I was thinking to just drop to maybe 185 and crank out higher reps?
Lemme know your thoughts

Diet today:
2lbs chicken/beef/sausage/veggies
2 cups rice/2 tbsp nonfat yogurt
6 whole eggs
 
Last edited:
Try it it bare feet buddy, or in your socks .. Also ,
When I squat I try to remember to push like a frog, keeping weight on heels, outsides of feet, you can put a flat bench behind you and touch your butt to it and then up, this is great for working on form

Ride it like you stole it!!
 
Ill try front squatting onto a box. Thanks man. I already squat without shoes. My gym is pretty chill about that unless a manager walks by but they rarely go on the weight room floor.

Side note on pics. Been eating like an animal--since I'm a former fat boy, my lower abs/love handles gain fat quite easily since I have fat cells there from years back. Sorta unfortunate but thehill sprints keep the levels in check.
 
Back/Hamstring
SNATCH GRIP DL->PULL-UP:
185-1x10
205-10-8-8
BW-11-9-10-9-8

SLDL->Face pull:
205-3x6
70-3x15
DB ROW: (hold at top)
105-4x9 (PR!)
KAYAK ROW: (10-5-10)
40-3 sets
LAT PD:
100-2x16 (blood)
LEG CURLS: 30 sec rest
100-3x12 (hold)

Hill sprints-6 sprints
Abs-3 Sets
 
MILITARY PRESS:45 sec rest-down from 75
145-12x1
HAMMER STRENGTH PRESS: 60 sec
70/side-12-11-9-8

DELT TRIAD: Reps=15-10-10
10-3 sets (short rest)
REAR DELT FLYES:
30-3x15
SNATCH GRIP HIGH PULL:
105-5x5

Calves-4x25
Clean-Front Squat-Press
135-13 singles-2 fails
^^^Animalistic
 
Nice workouts dude!! I dig your motivation. I have decided to start up wendlers 5/3/1 now that my hips seem to be healed up, Is it the Jim wendlers ebook that you had digested ?? I really like this idea because it allows me to still have some freedom.. Do you think this is a wise idea?


Ride it like you stole it!!
 
I threw up a pic from this weekend.
The pics are from sept 30th
And man, the clean to front squat to overhead press was a bitch. If you could only do one exercise, you could do that one n build a decent physique
 
Buildingup24 said:
I threw up a pic from this weekend.
The pics are from sept 30th
And man, the clean to front squat to overhead press was a bitch. If you could only do one exercise, you could do that one n build a decent physique
Click to expand...

Haha yah that's a serious exercise no doubt. You look like you have some decent size to you!! Not to mention your abs are showing aswell . How old were you?


Ride it like you stole it!!
 
Chest/Arms/Cardio
DB BENCH: 75 sec rest
90-6-4-4 (nice!)
70-14-10 (45 sec rest)
SMITH INCLINE:
90-4x10 (50 sec rest)
CABLE FLYES:
15-2x15

CROSS HAMMER->DIPS:
35-3x9 (up 1 rep)
60-3x5 (ehhhh)
BW-15-13-10-10 (slow)

SLOW EZ CURL->ROPE EXT:
40-20-15-16
35-3x12 (slow)

Sprints-8
Incline walking
 
I'm really digging these workouts my friend! I'll tell you what, I'm definately going to do 5/3/1. I'll get the book soon but I wont start the program until I get off the letro, maybe after my surgery. Is there alot to digest from the book or is it pretty straight forward?

Keep up the killer work man! It's motivating me :)
 
NoFatChicks91 said:
I'm really digging these workouts my friend! I'll tell you what, I'm definately going to do 5/3/1. I'll get the book soon but I wont start the program until I get off the letro, maybe after my surgery. Is there alot to digest from the book or is it pretty straight forward?

Keep up the killer work man! It's motivating me :)
Click to expand...

Start the program!!:) it looks really good and WhTs nice is I always liked the idea of a structured 5x5 with constant progression, but I always dabbled with stronglifts but I would get bored not being allowed to do the other lifts i love and it was too much heavy volume in one workout for me having to work all the time not being able to walk or swing a hammer or pick up a screw all in the same day because I hammered squats deads and military press all in one workout and am too sore:P This whole one big lift followed by assistance is right up my ally!


Ride it like you stole it!!
 
Buildingup24 said:
Chest/Arms/Cardio
DB BENCH: 75 sec rest
90-6-4-4 (nice!)
70-14-10 (45 sec rest)
SMITH INCLINE:
90-4x10 (50 sec rest)
CABLE FLYES:
15-2x15

CROSS HAMMER->DIPS:
35-3x9 (up 1 rep)
60-3x5 (ehhhh)
BW-15-13-10-10 (slow)

SLOW EZ CURL->ROPE EXT:
40-20-15-16
35-3x12 (slow)

Sprints-8
Incline walking
Click to expand...

Nice dumbell bench buddy :)! What are cross hammer dips ? Are they in that hammer strength machine or something different?


Ride it like you stole it!!
 
Cross hammer curl then dips. My bad lol forgot to write curl- for arms I'm following moutain dog arms (same guy who wrote the shoulders training that I introduced you to in terms of high rep rear Delt work)
 
Fooooood!

Also, legs tomorrow then taking Friday & Saturday off to enjoy life a little. Aced all my midterms so time to have a little fun :)
 
Last edited:
Legs!-10/4

Foam Roll
LEG PRESS: (warm up)
180-3x15
270-1x12

FRONT SQUAT:
165-1x5
185-1x1
205-1x1

SQUAT CLEAN:
135- 100 reps (seriously)

Didn't go for 215 on FS cuz of hill sprints yesterday- body was saying "F no"
 
Buildingup24 said:
Legs!-10/4

Foam Roll
LEG PRESS: (warm up)
180-3x15
270-1x12

FRONT SQUAT:
165-1x5
185-1x1
205-1x1

SQUAT CLEAN:
135- 100 reps (seriously)

Didn't go for 215 on FS cuz of hill sprints yesterday- body was saying "F no"
Click to expand...

Dude..100 squat cleans good lord. I bet you will be feeling that one... For days!!haha nice work!


Ride it like you stole it!!
 
Hey bro I hope you aren't having girl problems.

I'll be the first to talk to you about it if you are, I'm getting over being heartbroken by a girl.

PS 100 squat clean you're my fucking hero and I'm going to try to match the number of reps! You have motivated me, lol. But there's no fuckin way I'll get 135 100 times :P Seriously man you are a badass in my book
 
If your girl is to cruel then move on shes not the right one. No matter how hard life seems, life will go on. Live to make everyday happier and more meaningful than the last. You should never wake up and realize your best days are in the past.
 
Evan is right man. It took me over 6 months to realize that lesson. You may not see it right away but something good always comes from the bad. I was so depressed with my problems it's why I started spending 3 + hours in the gym. And because of that, I got in the best shape of my life and look better than ever. I'm shy as fuck and I go to clubs every weekend and girls come right up to me. That's just my example. I'm telling you, take that stress to the gym it will help you so much my brother
 
I am suffering this occasionally as well. Hate the immaturity it's brutal. I don't play those mind games though neither should you. Drives me NuTs !!! BTW keep up the sick workouts and pls keep posting food pics :)


Ride it like you stole it!!
 
Shoulders/Quads
CLEAN & PRESS:
135-16 reps

MILITARY PRESS:
145-8x1--45 sec
105-10-8-8 (wide grip-60 sec)


A1-SNATCH GRIP HIGH PULL:
105-2x6
95-2x8
A2-HEAVY PARTIAL LATERALS:
35-4x12
A3-6 WAY RAISE:
5-4x20

FRONT SQUAT-> CALF RAISE:
135-4x10
200-4x20

B1-FACE PULL:
50-3x20
B2- BAND PULL:
Band-3xmax
B3- WALKING LUNGES:
50-4xreally far
 
I saw the subject of this post, so here's a pic. It was taken 4 weeks ago. I'm another 4 weeks out from a bodybuilding show. I'm 219 lb, 5'9" and love lifting heavy right up until the last week of the show. My last heavy set was traditional T-bar rows with 9 35 lbs plates (315 lb) on the end for 10 reps clean form. This is my first post here and I'd like to chat if anyone has any questions.


Sent from my iPhone using EliteFitness app.
 
Lol wtf was that ^ right?

Dude your front squats are getting so beastly you're gonna beat me to 3 plates back squat my friend! But it's still on :P
 
I just seen 16 clean and press at 135.. That's real good :) front squats looking very strong as well. Niicce:)!!


Ride it like you stole it!!
 
Chest/Back

Weighted Dips/ DB Row: superset
70-10-6-5-5
100-2x15
105-1x8
Hammer Incline: Rep PR for 150
150-10-10-9-8
Cable Flyes: low to high
15-5x10

Weighted Chin-Up:
80-1x1-dead hang (PR)
55-2x5
60-1x3

Kayak Rows:
42.5-10-10-5
35-4x15
Front squat:
185-1x5 (Nice)

Tomorrow is High volume legs/Arms.
Wednesday is day off.
Diet later
 
Legs!

SLDL: 25lb plates
195-1x10
205-4x7
245-2x3

HACK SQUAT: short rest
180-3x10
FRONT SQUAT:
205-1x1

SQUAT CLEAN/LUNGES: superset
135-5 reps
145-5 reps
LUNGES: long/short strides
30/hand--5x10

4 sets weighted leg raises
15 min incline walking
 
Shoulder/Tricep
Did a hypertrophy day today

WIDE GRIP OHP: SS band pulls
95-15-11
105-2x8
DELT TRIAD/RHOMBOID PULLS:
15-15-10-10x3 sets

DECLINE CLOSE GRIP->TRICEP PD:
165-8-8-6
55-15-15-12

ROPE EXT->ROPE PD:
40-2x10
40-2x10

Rear Delts- 4 sets
Hill sprints- 6 sprints
12 min incline walk
 
Man I gotta hand it to you on those clean and presses.

Yesterday I did 5 sets of 8 reps of squat clean presses at just 95 pounds oh my god man! I loved it but holy shit like that last set I'd get to like 4 and have to wait like a good 10 seconds before I even attempted to pick the bar back up. Badass work man. Haha fuck those are tough I'mma do more of them for sure though :)

PS I'm still gonna do 100 squat cleans soon too. Obviously not at 135 though !
 
Make sure you reset after each squat clean or clean n press. Form can go to shit if u try to do it continuously.
Ex- do 1 rep, put bar down. Reset yourself then go again.
 
Oh yeah, definately man. I'm sure I'll start to get smoked too and have to take some 15 second breaks as well is that how you approached it?
 
I always reset too helps get the form nice and tight again . Your workouts are sick BU!! . I really want to do the 100 squat cleans haha maybe next week that's a daunting task :P


Ride it like you stole it!!
 
Rustilldown said:
I always reset too helps get the form nice and tight again . Your workouts are sick BU!! . I really want to do the 100 squat cleans haha maybe next week that's a daunting task :P


Ride it like you stole it!!
Click to expand...

Thanks man. They're about to get even more badass. I'm making my own hybrid routine. To work with for next 3 months-- 10 day cycles at a time

Chest/Traps--Strength
Back/Bi-Hypertrophy
Delts/Tri-Hypertrophy
Legs-Strength on Quads/hypertrophy hamstring
OFF
Chest/Traps-Hypertrophy
Back/Bi-strength
Delt/Tri-Strength
Legs-Ham-Strength/ Quad (Hyper)
Off
Repeat from very beginning.

1st "10" days- everything gets 8 sets for big body parts and 6 for small (bi/Tri/traps)
2nd 10 days- 10 sets for big/ 7 sets small
3rd 10 days- 12 sets for big/9 sets small
Ill probably need a "Deload" 60 days in.

Strength work- 1-5 rep range
Hypertrophy- 6-15 rep range
Exercise selection is going to be just a handful of ones I like and can do without injury
 
Diet today.
2 scoops whey/1 cup oats
1 supreme protein bar
1.25lbs chicken breast (homemade dish)
10oz veggies & 8oz 93/7 ground turkey
6oz homemade pizza
 
Last edited:
Back/Bi-Hypertrophy

DB ROW: last set dropset
105-10-8-8->8 (75lb)

PULL-UPS->KAYAK ROWS:
BW-3x9
40-3x12

LAT PD:(Wide->narrow->underhand)
100-2x 8->6->5

REVERSE CABLE CURL:
40-3x10
EZ BAR CURL:
50-13-11-10

Abs-3 sets

CONDITIONING:
KB Swings:
24KG-100 swings
 
Diet Today:
2 cups rice/--2 scoops myofusion
1 Supreme protein bar/ 1 whole wheat bagel
1.5 cups rice/ 1.25lbs chicken and veggies
2/3lb burger (no cheese/no mayo) with a big salad with a low cal fat free vinagrette.

ended up walking like 4 miles today running a bunch of errands between classes and just for the hell of it.

Back is sore from lifting and hamstrings are tight from the KB swings-- gonna keep on swinginig!--Tomorrow is a day off. Hit it hard with chest/Tri/ Conditioning on Saturday
 
Hey man enjoy the day of tomorrow you deserve it! I like how we all support eachother in these threads :) your workouts are awesome man


Ride it like you stole it!!
 
Rustilldown said:
Hey man enjoy the day of tomorrow you deserve it! I like how we all support eachother in these threads :) your workouts are awesome man


Ride it like you stole it!!
Click to expand...

Thank you sir and I agree, it's like a brotherhood. I hit the gym today anyways.

Chest/Tri/Trap Hypertrophy

DB FLAT-> BW DIPS (slow):
90-85-80
5---5--6
BW-12-11-10
INCLINE BENCH->SMITH INCLINE:
135-6-6-5
90-3x6
CABLE FLYES: short rest
3x15


FLOOR PRESS->OH ROPE:
135-2x9
45-2x11
FARMER CARRIES->FACE PULLS:
150-3xmax
50-3xmax
 
Need to clean up my diet. :(

--2 scoops myofusion-50g
--1 Supreme protein bar-30g
--2/3lb Lemon pepper salmon-50g
-- 2/3lb black angus top sirloin-50g
--2 cups rice
--HUGE bowl of mixed veggies
--Egg whites for dinner :( -30g protein

210g protein/100g carbs/fats idk. Didn't cook anything in oil because salmon is got some great healthy fats and the steak I grilled.. Top sirloin is pretty damn lean. The protein bar had like 12g fat. Didn't have fish oil today since I ate salmon. Veggies were just cooked in the salmon's juices (don't try that-- it's disgusting). The myofusion has 6g fat total in 2 scoops.

Walked about 4 miles. Staying in tonight. It's cold in Chicago. Crap winters coming!
School is going well! Rockstar with work!

Diet is gonna be like the above with rotations of chicken/ground 93/7 turkey, some whole eggs when I have chicken days instead of a fatty cut of meat.

I think I'm added some fat cuz my "big boy" job has me sitting all day plus sitting in school as opposed to my old job which was much more active. Haha didn't consider that aspect!

Criticism welcome.
 
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