RuStilldowns Recomp Ride!

[rustilldown]

06/04/2013

5 min stairs 5 min bike

Back
CGPD/ superset close grip pull ups
140x15 ( 5 pull-ups)
160x12 ( 3 pull-ups )
160x9 ( 3pullups)
120x12

Wide cable rows

120x many x many x many

DB rows( super set bent over flys)
75x15x15x15
10 lbs x failure 3 sets

Reverse cable pullovers high pulley
3 sets 20 lbs to failure superset 3 sets face pulls 45 lbs

Weighted back extentions
3 sets

Bicep massacre


203 lbs
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Nipples always hold some puffiness when warm and eating big, oh well still feel pretty solid !

 

[rustilldown]

07/04/2013

3 flights stairs
10 min bike ride

Shoulders

Military on smith

135x20x20
185x12x10x8 ( paused 15 sec between these 3 sets had wife help rep em out)

Db military press superset shrugs
45x12 x many shrugs ( shoulders are sore already !)
55x10 x many shrugs
55x7 x shrugs

Db shrugs
85x12
100x10
( looking swole as fuck)

Side laterals on Machine SS tricep dip machine
3 sets of each

Bw dips
4 sets to failure

Rear pec dec SS wide grip pulldowns
3 sets each

Tricep strait bar press downs
4 sets 40+ reps each ( Lol this was gay)

One handed cable downs ( reverse)
3 sets back to back to back
So nice out so went for a
30 min half hour
Jog half interval half walk
Serious calf and back pumps today while running so I told wife to go on and id walk then run fast then walk then jog then die

Weight 205.3
Def some water weight but I feel good . Diet is clean but outta control to say the least I am so damn hungry. I'm sure the b12 injections don't help

 

[rustilldown]

Took the night off
. I ate way way to much

In a bad rut for eating I've been consuming 5000 calories a day for the last week almost

I have good energy throughout the day though regardless . Just feeling bloated but I told myself I'm going for 210 in this run no matter what. I can cut so easily it's growing over 200 that is hard.

 

[rustilldown]

210.3
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