Extreme-Physique

We had a wicked workout

Gym Popeyes

Deadlift 120 RI

195/5 x 5

Haven’t done that weight for that set/rep scheme in a LONG time. Felt pretty good, but I was wicked dizzy after each set LOL

Leg Press

3P a side x 8 x 3

Lying Leg Curl

60/12 x 2

Leg Extensions

3 drops sets.

I could barely walk afterwards

Training and Cardio off

8.5 hours of cutting today :suicide::crazy:

Total:  1377
Fat:     51
Carbs:     61
Fiber: 5
Protein: 157

7am
1 scoop whey

10:30am
30g weighed whey

12:30
1 cup CC

4:30
4 oz chix
veggies

5:30-6

3 oz shrimp
2 whole eggs

8ish

massive salad w/ 1 oz cheese

+ 2 cups SF FF hot chocolate w/ light cream

Training & cardio off

Total:  1379
Fat:     78
Carbs:     40
Fiber: 6
Protein: 127

Thanks guys

Total:  1541
Fat:     41
Carbs:     146
Fiber:18
Protein: 142

M1
coffee w/ light cream
6 oz egg whites w/ mushrooms

M2
175 g cottage cheese

about an hr later…pre W/O
1/2 cup oats
15 g almond butter

PWO

20g measured whey
1/2 cup oats
tbsp SF/FF chocoate syrup

M4
50g cheerio w/ light cream/water

sometime later…
3 oz chicken

sometime later than that….
banana

M5
3.5 oz chicken
big salad
3 kraft cheddar cheese slices :shrug:

Gym Goodlife

Front squats 120 RI

105/5 x 5

BB Reverse Lunge 45 sec e/l

65/8e x 3

Lying leg curl, toes pointed 60 RI

55/12
50/8 + 40/4

Standing Calf 60 RI

135/8 x 3

Cardio

30 min

Diet

will update later….

Upper body…so…I dunno what I was thinking today but I paired a vertical pull w/ a horizontal push, not that it matters much but I was supposed to do a horizontal pull…so my whole week is gonna be messed up I will switch it out next week.

This was a really tough workout…I went straight from work and I was tired….I seriously had to grind every rep of every set out.

Gym Popeyes

A. Flat Bench 120 RI

95/5 x 5

B. PUllups 120 RI

5
5
5
4
4

BRUTAL. I is heavy

Cable / HS Plate loaded Row 90 RI

75/8 cable row, switch it out for the HS cause this cable machine SUCKS
1P/S x 8
1P/S x 8

Seated DB Press 90 RI

25/8 x 3

…wanted to do bi’s as well but damn, I was whipped.

Cardio

30 min. stairmill

Meals

Total: 1355
Fat: 27
Carbs: 132
Fiber: 6
Protein: 141

I’m a little low today, I’m sure I’ll make up for it tomorrow. And a little off, but who cares.

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Ok…so I did it tonight and let me tell ya…I was scared cause as soon I jumped up there the guy next to me went flying off My BF looks at me, grabs my hand and says “don’t do that hon”

So I got to the ten minute mark and I wanted to get off…my knees were hurting and it was hard lol. But there was no other equipment available   So I had to stay on that thing for 30 minutes I kept tripping up the stairs and don’t anyone tell me to take it slower….if I went any slower the machine would be off When I was done, my back was screaming and now, couple hours later, my hips are killing me. It did keep my heart rate up the whole time though. It’s boring Like…I can tell I’m working and I really don’t have the fitness level to work any harder right now but damn, it’s slow and boring and doesn’t seem intense at all….even though it was hard. Meh…I’ll use it once in a while I guess but I much prefer the elliptical or the bike.

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John Stutz Fit Girls Volume 1 - Available in March, 3 of my images made it in

Training from…some other day before yesterday….whenever the board was down….

Front Squat

95/4
115/4
125/4
125/4
125/4

Some quad dom plate loaded machine

2P/S 1×8
2P/S 1×10
3P/S 1×8

Lying leg curls

80/8 x 4

Leg extensions

3 x who cares

Cardio

30 brutally long seriously boring minutes of barely moving on the tread

Pullups

Man it was hard to pull my fat ass up

6
6
5

Rack Pulls

185/1
205/3
215/2
215/2

WG lat pull

3×8

HS Row

This HS row is 10 times heavier than the one at my old gym

1 plate a side for sets of 8 x 3

seated Calves

3×8

Cardio

30 min of easy SS