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12wk Shred-a-thon
- Thread starter RickO'Shea
- Start date
I'm fukcing running the asylum ZED!!! You know me!!!
This morning I woke up extra early to get a workout in before our trip to train in Hermosa Beach. Threw down one scoop of ULTIMA, 1 cap N2slin, and one Cap of HEAT, and Completely crushed the 24hr fitness by my house. I was looking f'ing jacked too!!! A lot more vascularity then in recent weeks. I am getting a lot of looks it's pretty crazy.
So I started with balls to the wall cardio. I decided to do sprints today on the Treadmill which I haven't done in a while. I decided to step it up and do 15 second sprints.
1x15sec@14incline&14speed
2X15sec@15incline(max)&14speed
12X15sec@15incline&16speed -I maxed this treadmill and maybe even put it out of commission hahahaha. I'm telling ya, on this ULTIMA my cardio goes way through the roof. I think I was on set eight and I checked my Heart rate a couple of times. Before it was at 118, Right after it was 140, and 1 min after I was 110. Seriously I feel like I can just go and go and go on this shiz!!! I think I burned close to 500cals doing this
Back work was a ton of fun today.
Chin ups
1x10
1x10
1x10
Deads (I love deadlifts!)
1X10@135
1X10@175lbs (these went up super easy and I knew it was going to be a good session!)
1X6@315lbs (Not a max record but a record for repping weight!!!)
1X8@285lbs
1X10@255lbs
1X12@225lbs
Hammer Rows
1x10@90lbs
1x10@90lbs
1X6@275lbs
1X8@240lbs
1X10@225lbs
1X12@225lbs My back was finally starting to get some good pump.
Lat Pulldowns
1X10@100
1X6@280lbs (this is a huge increase in repping pr for me....form wasn't superior but still workable)
1X8@240lbs
1X10@200lbs
1X12@200lbs
I was pretty damn wiped from this. I've got another session tonight as well, but progress is good. I'm eating really cleanly. Working out a ton and each day I'm burning close to 4000cals a day. Intaking a little over half that. Loosing fat fairly quickly, and seeing new veins and striations as well. I've had no ill side effects even from the bevy of fat burners I'm now rocking.
Last night I got a free one on one Pilates session from a very attractive woman out in Newport. It started at 9 and I didn't get done till 11pm. Oh my gosh it freaking wrecked me. It was 2 hours of the most intense core work I've ever done. Oh we did do some single leg squats.....hard for me due to the knee, but my teacher was very gentle....and again...very hot. I loved it. This morning after feeling just wrecked, we went to Hermosa beach to train. Hermosa (in the volleyball world) is known as having the deepest sand in the US. Basically it felt like I was trying to jump out of a pool at the 4' mark. It was very tough. Trained for 3 hours straight.
This morning I woke up extra early to get a workout in before our trip to train in Hermosa Beach. Threw down one scoop of ULTIMA, 1 cap N2slin, and one Cap of HEAT, and Completely crushed the 24hr fitness by my house. I was looking f'ing jacked too!!! A lot more vascularity then in recent weeks. I am getting a lot of looks it's pretty crazy.
So I started with balls to the wall cardio. I decided to do sprints today on the Treadmill which I haven't done in a while. I decided to step it up and do 15 second sprints.
1x15sec@14incline&14speed
2X15sec@15incline(max)&14speed
12X15sec@15incline&16speed -I maxed this treadmill and maybe even put it out of commission hahahaha. I'm telling ya, on this ULTIMA my cardio goes way through the roof. I think I was on set eight and I checked my Heart rate a couple of times. Before it was at 118, Right after it was 140, and 1 min after I was 110. Seriously I feel like I can just go and go and go on this shiz!!! I think I burned close to 500cals doing this
Back work was a ton of fun today.
Chin ups
1x10
1x10
1x10
Deads (I love deadlifts!)
1X10@135
1X10@175lbs (these went up super easy and I knew it was going to be a good session!)
1X6@315lbs (Not a max record but a record for repping weight!!!)
1X8@285lbs
1X10@255lbs
1X12@225lbs
Hammer Rows
1x10@90lbs
1x10@90lbs
1X6@275lbs
1X8@240lbs
1X10@225lbs
1X12@225lbs My back was finally starting to get some good pump.
Lat Pulldowns
1X10@100
1X6@280lbs (this is a huge increase in repping pr for me....form wasn't superior but still workable)
1X8@240lbs
1X10@200lbs
1X12@200lbs
I was pretty damn wiped from this. I've got another session tonight as well, but progress is good. I'm eating really cleanly. Working out a ton and each day I'm burning close to 4000cals a day. Intaking a little over half that. Loosing fat fairly quickly, and seeing new veins and striations as well. I've had no ill side effects even from the bevy of fat burners I'm now rocking.
Last night I got a free one on one Pilates session from a very attractive woman out in Newport. It started at 9 and I didn't get done till 11pm. Oh my gosh it freaking wrecked me. It was 2 hours of the most intense core work I've ever done. Oh we did do some single leg squats.....hard for me due to the knee, but my teacher was very gentle....and again...very hot. I loved it. This morning after feeling just wrecked, we went to Hermosa beach to train. Hermosa (in the volleyball world) is known as having the deepest sand in the US. Basically it felt like I was trying to jump out of a pool at the 4' mark. It was very tough. Trained for 3 hours straight.
I'm fukcing running the asylum ZED!!! You know me!!!
This morning I woke up extra early to get a workout in before our trip to train in Hermosa Beach. Threw down one scoop of ULTIMA, 1 cap N2slin, and one Cap of HEAT, and Completely crushed the 24hr fitness by my house. I was looking f'ing jacked too!!! A lot more vascularity then in recent weeks. I am getting a lot of looks it's pretty crazy.
So I started with balls to the wall cardio. I decided to do sprints today on the Treadmill which I haven't done in a while. I decided to step it up and do 15 second sprints.
1x15sec@14incline&14speed
2X15sec@15incline(max)&14speed
12X15sec@15incline&16speed -I maxed this treadmill and maybe even put it out of commission hahahaha. I'm telling ya, on this ULTIMA my cardio goes way through the roof. I think I was on set eight and I checked my Heart rate a couple of times. Before it was at 118, Right after it was 140, and 1 min after I was 110. Seriously I feel like I can just go and go and go on this shiz!!! I think I burned close to 500cals doing this
Back work was a ton of fun today.
Chin ups
1x10
1x10
1x10
Deads (I love deadlifts!)
1X10@135
1X10@175lbs (these went up super easy and I knew it was going to be a good session!)
1X6@315lbs (Not a max record but a record for repping weight!!!)
1X8@285lbs
1X10@255lbs
1X12@225lbs
Hammer Rows
1x10@90lbs
1x10@90lbs
1X6@275lbs
1X8@240lbs
1X10@225lbs
1X12@225lbs My back was finally starting to get some good pump.
Lat Pulldowns
1X10@100
1X6@280lbs (this is a huge increase in repping pr for me....form wasn't superior but still workable)
1X8@240lbs
1X10@200lbs
1X12@200lbs
I was pretty damn wiped from this. I've got another session tonight as well, but progress is good. I'm eating really cleanly. Working out a ton and each day I'm burning close to 4000cals a day. Intaking a little over half that. Loosing fat fairly quickly, and seeing new veins and striations as well. I've had no ill side effects even from the bevy of fat burners I'm now rocking.
Last night I got a free one on one Pilates session from a very attractive woman out in Newport. It started at 9 and I didn't get done till 11pm. Oh my gosh it freaking wrecked me. It was 2 hours of the most intense core work I've ever done. Oh we did do some single leg squats.....hard for me due to the knee, but my teacher was very gentle....and again...very hot. I loved it. This morning after feeling just wrecked, we went to Hermosa beach to train. Hermosa (in the volleyball world) is known as having the deepest sand in the US. Basically it felt like I was trying to jump out of a pool at the 4' mark. It was very tough. Trained for 3 hours straight.
This morning I woke up extra early to get a workout in before our trip to train in Hermosa Beach. Threw down one scoop of ULTIMA, 1 cap N2slin, and one Cap of HEAT, and Completely crushed the 24hr fitness by my house. I was looking f'ing jacked too!!! A lot more vascularity then in recent weeks. I am getting a lot of looks it's pretty crazy.
So I started with balls to the wall cardio. I decided to do sprints today on the Treadmill which I haven't done in a while. I decided to step it up and do 15 second sprints.
1x15sec@14incline&14speed
2X15sec@15incline(max)&14speed
12X15sec@15incline&16speed -I maxed this treadmill and maybe even put it out of commission hahahaha. I'm telling ya, on this ULTIMA my cardio goes way through the roof. I think I was on set eight and I checked my Heart rate a couple of times. Before it was at 118, Right after it was 140, and 1 min after I was 110. Seriously I feel like I can just go and go and go on this shiz!!! I think I burned close to 500cals doing this
Back work was a ton of fun today.
Chin ups
1x10
1x10
1x10
Deads (I love deadlifts!)
1X10@135
1X10@175lbs (these went up super easy and I knew it was going to be a good session!)
1X6@315lbs (Not a max record but a record for repping weight!!!)
1X8@285lbs
1X10@255lbs
1X12@225lbs
Hammer Rows
1x10@90lbs
1x10@90lbs
1X6@275lbs
1X8@240lbs
1X10@225lbs
1X12@225lbs My back was finally starting to get some good pump.
Lat Pulldowns
1X10@100
1X6@280lbs (this is a huge increase in repping pr for me....form wasn't superior but still workable)
1X8@240lbs
1X10@200lbs
1X12@200lbs
I was pretty damn wiped from this. I've got another session tonight as well, but progress is good. I'm eating really cleanly. Working out a ton and each day I'm burning close to 4000cals a day. Intaking a little over half that. Loosing fat fairly quickly, and seeing new veins and striations as well. I've had no ill side effects even from the bevy of fat burners I'm now rocking.
Last night I got a free one on one Pilates session from a very attractive woman out in Newport. It started at 9 and I didn't get done till 11pm. Oh my gosh it freaking wrecked me. It was 2 hours of the most intense core work I've ever done. Oh we did do some single leg squats.....hard for me due to the knee, but my teacher was very gentle....and again...very hot. I loved it. This morning after feeling just wrecked, we went to Hermosa beach to train. Hermosa (in the volleyball world) is known as having the deepest sand in the US. Basically it felt like I was trying to jump out of a pool at the 4' mark. It was very tough. Trained for 3 hours straight.
"Before it was at 118, Right after it was 140, and 1 min after I was 110."
LOL bro. I would have beat your ass here bro cuz mine would have been ZED!
oh so now your gonna tell being dead dosnt count huh? LOL
Carry on RickO carry on!
You know this is excrutiating just to even read bro...
LOL bro. I would have beat your ass here bro cuz mine would have been ZED!
oh so now your gonna tell being dead dosnt count huh? LOL
Carry on RickO carry on!
You know this is excrutiating just to even read bro...
HAHAHA VERY CLEVER SIR VERY CLEVER.
DESTROYED THE GYM TODAY!
FELT LIKE DOING SPRINTS TODAY AGAIN SO DID EIGHT SETS BUT SUPER SET THEM WITH TWENTY PUSHUPS. AFTERWARD I TOOL SOME TAX AND COURT FRUSTRATIONS OUT ON MY ARMS AND CALVES.
I WAS FEELING QUITE STRONG TODAY SO I PUSHED THE ENVELOPE OF WEIGHT FOR ME.
SEATED INCLINE DUMBELL CURL
1x10@25lbs
1x10@35lbs
1x6@60lbs record baby!
1x8@50lbs
1x10@40lbs
1x12@40lbs
skull crushers
1x10@100lbs
1x10@100lbs
1x6@150lbs
1x8@140lbs
1x10@140lbs
1x12@140lbs
CABLE DOUBLE BICEP CURL
2x10@90lbs
1x6@135lbs
1x8@120lbs
1x10@110lbs
1x12@110lbs
Tricep push down
3x20@max stack
Standing calf raise
2x10@225lbs
1x6@465(max)lbs. My calves were now awake.
1x8@425lbs
1x10@385lbs
SEated calf raise
3x30@255lbs
Needless to say I'm wiped. I did buy a bunch of groceries and got the macros are on lock! I think I can hit five percent by next week! Going back to the hometown April second. I'll have to make a bod pod appointment to get a true number for where I'm at. Tonight I'm going to Hollywood to go visit a bucket list destination The Magic Castle. Very excited.
DESTROYED THE GYM TODAY!
FELT LIKE DOING SPRINTS TODAY AGAIN SO DID EIGHT SETS BUT SUPER SET THEM WITH TWENTY PUSHUPS. AFTERWARD I TOOL SOME TAX AND COURT FRUSTRATIONS OUT ON MY ARMS AND CALVES.
I WAS FEELING QUITE STRONG TODAY SO I PUSHED THE ENVELOPE OF WEIGHT FOR ME.
SEATED INCLINE DUMBELL CURL
1x10@25lbs
1x10@35lbs
1x6@60lbs record baby!
1x8@50lbs
1x10@40lbs
1x12@40lbs
skull crushers
1x10@100lbs
1x10@100lbs
1x6@150lbs
1x8@140lbs
1x10@140lbs
1x12@140lbs
CABLE DOUBLE BICEP CURL
2x10@90lbs
1x6@135lbs
1x8@120lbs
1x10@110lbs
1x12@110lbs
Tricep push down
3x20@max stack
Standing calf raise
2x10@225lbs
1x6@465(max)lbs. My calves were now awake.
1x8@425lbs
1x10@385lbs
SEated calf raise
3x30@255lbs
Needless to say I'm wiped. I did buy a bunch of groceries and got the macros are on lock! I think I can hit five percent by next week! Going back to the hometown April second. I'll have to make a bod pod appointment to get a true number for where I'm at. Tonight I'm going to Hollywood to go visit a bucket list destination The Magic Castle. Very excited.
HAHAHA VERY CLEVER SIR VERY CLEVER.
DESTROYED THE GYM TODAY!
FELT LIKE DOING SPRINTS TODAY AGAIN SO DID EIGHT SETS BUT SUPER SET THEM WITH TWENTY PUSHUPS. AFTERWARD I TOOL SOME TAX AND COURT FRUSTRATIONS OUT ON MY ARMS AND CALVES.
I WAS FEELING QUITE STRONG TODAY SO I PUSHED THE ENVELOPE OF WEIGHT FOR ME.
SEATED INCLINE DUMBELL CURL
1x10@25lbs
1x10@35lbs
1x6@60lbs record baby!
1x8@50lbs
1x10@40lbs
1x12@40lbs
skull crushers
1x10@100lbs
1x10@100lbs
1x6@150lbs
1x8@140lbs
1x10@140lbs
1x12@140lbs
CABLE DOUBLE BICEP CURL
2x10@90lbs
1x6@135lbs
1x8@120lbs
1x10@110lbs
1x12@110lbs
Tricep push down
3x20@max stack
Standing calf raise
2x10@225lbs
1x6@465(max)lbs. My calves were now awake.
1x8@425lbs
1x10@385lbs
SEated calf raise
3x30@255lbs
Needless to say I'm wiped. I did buy a bunch of groceries and got the macros are on lock! I think I can hit five percent by next week! Going back to the hometown April second. I'll have to make a bod pod appointment to get a true number for where I'm at. Tonight I'm going to Hollywood to go visit a bucket list destination The Magic Castle. Very excited.
DESTROYED THE GYM TODAY!
FELT LIKE DOING SPRINTS TODAY AGAIN SO DID EIGHT SETS BUT SUPER SET THEM WITH TWENTY PUSHUPS. AFTERWARD I TOOL SOME TAX AND COURT FRUSTRATIONS OUT ON MY ARMS AND CALVES.
I WAS FEELING QUITE STRONG TODAY SO I PUSHED THE ENVELOPE OF WEIGHT FOR ME.
SEATED INCLINE DUMBELL CURL
1x10@25lbs
1x10@35lbs
1x6@60lbs record baby!
1x8@50lbs
1x10@40lbs
1x12@40lbs
skull crushers
1x10@100lbs
1x10@100lbs
1x6@150lbs
1x8@140lbs
1x10@140lbs
1x12@140lbs
CABLE DOUBLE BICEP CURL
2x10@90lbs
1x6@135lbs
1x8@120lbs
1x10@110lbs
1x12@110lbs
Tricep push down
3x20@max stack
Standing calf raise
2x10@225lbs
1x6@465(max)lbs. My calves were now awake.
1x8@425lbs
1x10@385lbs
SEated calf raise
3x30@255lbs
Needless to say I'm wiped. I did buy a bunch of groceries and got the macros are on lock! I think I can hit five percent by next week! Going back to the hometown April second. I'll have to make a bod pod appointment to get a true number for where I'm at. Tonight I'm going to Hollywood to go visit a bucket list destination The Magic Castle. Very excited.
gymjunkie09
New member
U running those peptides yet bro?
Not yet man, just waiting on the pins. Hopefully they'll show up today. I did however get my Need2 order! I think they got faster at shipping....I ordered Wednesday morning early, and yesterday afternoon it was there at the door. Chocolate Peanut butter protein, with a little milk and additional PB is absolutely delicious FYI. I love it!!!!
Yesterday was a great day. No real reason why, but I had lot's of motivation.
I hit up the gym later than I normally do since the beach was going to be closed.
I did 30 min of SS cardio and melted off 400 cals. Got a real good sweat going. Then busted my ass on destroying the shoulders. I have fairly big shoulders, so from an aesthetic standpoint, I don't work them out too much cause I want to keep good symmetry. But Once a week or two is plenty for them. I mean I do shoulder warmups every morning so It's not like they are atrophying.
When I do shoulders I do extra volume. I'm not a heavy guy. I'm hyper flexible and my shoulders can literally dislocate just from heavy weight. I've had it happen on a heavy military press. It wasn't fun.
I started with Military press on a machine
3X20@100lbs
3X20@150lbs
3X12@200lbs
Front Raises Dumbell
3X40@20lbs
2X30@30lbs
1X20@35lbs
Side Raises dumbell
3X20@30lbs
3X20@35lbs
Rotator Cuff Cable
6X30@20lbs
My shoulders were really burning during the workout. Shoulders aren't my favorite things to workout, but they look better than any other body part of mine so it's fun to watch them when I do. ha ha ha. I'm such a tool.
I also did some trap work
Dumbel Shrug
[email protected]ty much had to sit down....The pump was pretty nuts.
Wen't home had a meal, then another then another, then went and coached, then had a second workout!!!!
Cardio for 30min
and roughly the same workout but a little lighter
Pro-Form Cable Front Raises
3X20@20lbs
Pro-Form Side Raises
3X20@30lbs
Pro-Form rotator Cuff
3X20@20lbs
Pro-Form Military press on Bosu ball
3X20@40lbs
Did a little more trap work
I want my clean to go up, so I decided to practice my high pulls
High Pulls
3X20@135---these just pretty much gassed me out as it was a very quick pace.
After the workout had some of N2's new Chocolate PB protein and it was delicious!!!! Then I went out with my Hot Pilates teacher and watched the Adjustment Bureau (Great Movie) and then we went to a really cool restaurant out in Newport. I had a grilled Strip Steak salad. It was money. Ended up talking for quite a while afterwards. It was a good evening.
Now I'm sitting on a frameless bed typing this all up, and thinking about how I need to get sooooo much more ripped. I'm thinking I'm going for a little gym destruction and a little destruction of the old legs today....yup that's what I'mma gonna do.
HULK IS STRONGEST THERE IS!!!!
Yesterday was a great day. No real reason why, but I had lot's of motivation.
I hit up the gym later than I normally do since the beach was going to be closed.
I did 30 min of SS cardio and melted off 400 cals. Got a real good sweat going. Then busted my ass on destroying the shoulders. I have fairly big shoulders, so from an aesthetic standpoint, I don't work them out too much cause I want to keep good symmetry. But Once a week or two is plenty for them. I mean I do shoulder warmups every morning so It's not like they are atrophying.
When I do shoulders I do extra volume. I'm not a heavy guy. I'm hyper flexible and my shoulders can literally dislocate just from heavy weight. I've had it happen on a heavy military press. It wasn't fun.
I started with Military press on a machine
3X20@100lbs
3X20@150lbs
3X12@200lbs
Front Raises Dumbell
3X40@20lbs
2X30@30lbs
1X20@35lbs
Side Raises dumbell
3X20@30lbs
3X20@35lbs
Rotator Cuff Cable
6X30@20lbs
My shoulders were really burning during the workout. Shoulders aren't my favorite things to workout, but they look better than any other body part of mine so it's fun to watch them when I do. ha ha ha. I'm such a tool.
I also did some trap work
Dumbel Shrug
[email protected]ty much had to sit down....The pump was pretty nuts.
Wen't home had a meal, then another then another, then went and coached, then had a second workout!!!!
Cardio for 30min
and roughly the same workout but a little lighter
Pro-Form Cable Front Raises
3X20@20lbs
Pro-Form Side Raises
3X20@30lbs
Pro-Form rotator Cuff
3X20@20lbs
Pro-Form Military press on Bosu ball
3X20@40lbs
Did a little more trap work
I want my clean to go up, so I decided to practice my high pulls
High Pulls
3X20@135---these just pretty much gassed me out as it was a very quick pace.
After the workout had some of N2's new Chocolate PB protein and it was delicious!!!! Then I went out with my Hot Pilates teacher and watched the Adjustment Bureau (Great Movie) and then we went to a really cool restaurant out in Newport. I had a grilled Strip Steak salad. It was money. Ended up talking for quite a while afterwards. It was a good evening.
Now I'm sitting on a frameless bed typing this all up, and thinking about how I need to get sooooo much more ripped. I'm thinking I'm going for a little gym destruction and a little destruction of the old legs today....yup that's what I'mma gonna do.
HULK IS STRONGEST THERE IS!!!!
gymjunkie09
New member
Yeah I just ordered up some of that chocolate pb protein myslef, also got 12vials of ipa in the freezer lol.....gonna wait till after my cycle to run those tho, will probably stack it with cjc-1295 dac
I will let you know how it goes, but I foresee myself running ipa, cjc1295, and igf-lr3 throughout the season.
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