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Hahahah my dick is not free!!!
12wk Shred-a-thon
- Thread starter RickO'Shea
- Start date
I crushed a three mile run yesterday. I was pumped about it. I have however, hit another sticking point. I this one is simply because I honestly haven't lifted in almost two weeks. BUT my good friend Ryan who seems to be sponsored by everybody, was able to get me a membership at 24hr Fitness. Ryan also asked me to whip him back into shape. That's a win win for me. Dude is super motivated and will challenge me as well. So my schedule will look like this
7:30-1hr run on beach
8:30-practice
1:00-food
1:30-lifting
3:00-practice
6:00-training
10:00-bedtime.
I think we only have eight weeks left. And trust me I'm going to crush those eight weeks. My goal is 4% by march 20.
Also what are we taking pictures with?
7:30-1hr run on beach
8:30-practice
1:00-food
1:30-lifting
3:00-practice
6:00-training
10:00-bedtime.
I think we only have eight weeks left. And trust me I'm going to crush those eight weeks. My goal is 4% by march 20.
Also what are we taking pictures with?
Hey Zed, yeah I've done a couple of workouts, but not what I wanted. I am training non stop till the end of the thing though! Stoked.
Also, I think I'm going to take you up on the offer. I'll shoot you a PM big man.
Thanks for your support and kindness dude. It seriously means alot to me.
Also, I think I'm going to take you up on the offer. I'll shoot you a PM big man.
Thanks for your support and kindness dude. It seriously means alot to me.
Ok great! Thanks Moya.
Yeah bro get that info to me ASAP.
Glad to hear that yet another pc of life fell into plaece for you bro, truely I am!
Good luck bro and get rest when ever and where ever you can your bod needz it !
Infrantrymans adage:
Never stand when you can sit.
Never sit when you can lay down.
Never be awake when you can sleep.
This goes for all contestents!
Glad to hear that yet another pc of life fell into plaece for you bro, truely I am!
Good luck bro and get rest when ever and where ever you can your bod needz it !
Infrantrymans adage:
Never stand when you can sit.
Never sit when you can lay down.
Never be awake when you can sleep.
This goes for all contestents!
So I am looking at this thing, the contest, like I'm in last place. I need to. I need to improve every facet of myself, and if I don't think of it as me loosing well I just might not show up. I'm super duper stoked that I was able to hit the gym today, and later I'll hit the beach for a 4hr training session. So I just busted my ass and I feel great. I'm tired as hell, but I feel great. I'm also going to be doing a video update on Diet, and Supps, along with pictures today! Hopefully that will turn out alright. I just wanted to say in advance thanks for the support, and I'm sorry if I've come off as a jerk lately. Please forgive me.
PS. before the PS should really come.....TGC anabolics are sooooooo damn money. I've literally had not one side to speak of. 300mg of Primo a week and 500 of test and I'm not even up 5 points in blood pressure. HEELLLLLL FREEEAAAKING YEAH!!! I was so worried to try another cycle after my last, but I'm pumped as hell with this stuff. I'll never go anywhere else as long as they're around!
Workout!:
Front Squats with 45lb bar
3X20
1X20@90lbs
Squats
4X20@135
Leg Press
4X20@425-never do these, and they felt soooooo good.
Standing Calf Raise
3X25@225-HOLY PUMP!!!
French Press SuperSet w/ Narrow Grip Push Press on decline Bench
1X20/20@60lbs
1X20/20@70lbs
1X20/20@90lbs
Incline Dumbell Curl
1X16@20lbs
1X16@30lbs
1X12@40lbs-This is my favorite bicep exercise
Tricep Pushdown
3X18@Max stack weight
Kneeling Double Bicep Cable Curl
1X12@#4
1X10@#5
1X10@#6
Hanging leg Raises (knees to head with straight legs)
3X12
Russian Twists
3X20@45lbs
So there you have it! A great freaking workout.
Popped 4 gear pre, and post too.
I'll try to get everything up soon too.
Oh yeah. I'll be starting a Glycogen Depletion workout cycled on 2weeks followed by the current diet for 2 weeks to really shred up. My current cals are around 2400. The glycogen depletion will drop me to about 1600 cals a day. It's 5 days of that followed by a larger refeed. Oats with every meal plus the current Carb refeed that I'm having.
Good Stuff
I love you all and good luck to all the contestants!
PS. before the PS should really come.....TGC anabolics are sooooooo damn money. I've literally had not one side to speak of. 300mg of Primo a week and 500 of test and I'm not even up 5 points in blood pressure. HEELLLLLL FREEEAAAKING YEAH!!! I was so worried to try another cycle after my last, but I'm pumped as hell with this stuff. I'll never go anywhere else as long as they're around!
Workout!:
Front Squats with 45lb bar
3X20
1X20@90lbs
Squats
4X20@135
Leg Press
4X20@425-never do these, and they felt soooooo good.
Standing Calf Raise
3X25@225-HOLY PUMP!!!
French Press SuperSet w/ Narrow Grip Push Press on decline Bench
1X20/20@60lbs
1X20/20@70lbs
1X20/20@90lbs
Incline Dumbell Curl
1X16@20lbs
1X16@30lbs
1X12@40lbs-This is my favorite bicep exercise
Tricep Pushdown
3X18@Max stack weight
Kneeling Double Bicep Cable Curl
1X12@#4
1X10@#5
1X10@#6
Hanging leg Raises (knees to head with straight legs)
3X12
Russian Twists
3X20@45lbs
So there you have it! A great freaking workout.
Popped 4 gear pre, and post too.
I'll try to get everything up soon too.
Oh yeah. I'll be starting a Glycogen Depletion workout cycled on 2weeks followed by the current diet for 2 weeks to really shred up. My current cals are around 2400. The glycogen depletion will drop me to about 1600 cals a day. It's 5 days of that followed by a larger refeed. Oats with every meal plus the current Carb refeed that I'm having.
Good Stuff
I love you all and good luck to all the contestants!
Keep pushin bro!
Right now I'm off to the beach to F***** CRUSH some cardio.
Then straight to the gym for this!!!
I Hate this one
Warm Up
10 minute power walk
Circuit#1 No Rest 3 sets (it used to be 3 circuits but that was too pussy and I aint no pussy. It totals 435reps! and I aint DONE!!! Team Kill that **** people!!!
Alternating Leg up Crunch-12reps
Windmill-16reps
V-Crunch-12 reps
Supermans-8reps
Hip Crossover-6reps per side
Ab wheel-15 reps
Suppinating DB Curl-8 reps
Overhead Alternating Lunge-5 reps each side
Dips-10 reps
Burpees-10reps
Warrior Dumbell rows-10reps
Farmers walk-80lbs
Deads
5X225X20
Pull-ups to failure
My pr is 36
3 sets
Punch a duche in the face
3 sets
AAAAAHHHHhhHHh
HULK STRONGEST THERE IS!!!!
Cool down
10 min jog.
Then straight to the gym for this!!!
I Hate this one
Warm Up
10 minute power walk
Circuit#1 No Rest 3 sets (it used to be 3 circuits but that was too pussy and I aint no pussy. It totals 435reps! and I aint DONE!!! Team Kill that **** people!!!
Alternating Leg up Crunch-12reps
Windmill-16reps
V-Crunch-12 reps
Supermans-8reps
Hip Crossover-6reps per side
Ab wheel-15 reps
Suppinating DB Curl-8 reps
Overhead Alternating Lunge-5 reps each side
Dips-10 reps
Burpees-10reps
Warrior Dumbell rows-10reps
Farmers walk-80lbs
Deads
5X225X20
Pull-ups to failure
My pr is 36
3 sets
Punch a duche in the face
3 sets
AAAAAHHHHhhHHh
HULK STRONGEST THERE IS!!!!
Cool down
10 min jog.
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