Extreme Lifestyle with Bio

[Bio-Active]

8 Whites 2 Yolk 1 Ezekiel muffin

[Bio-Active]

6 oz grilled sirloin green beans and mashed potato

[Bio-Active]

Chicken wings and breadsticks my cheat meal for the week

[Bio-Active]

8 Whites 2 Yolk 1 Ezekiel Muffin Oj and Pre Workout Shatter Black Onyx

[Bio-Active]

Post training protein shake

[Bio-Active]

5.75 oz grilled chicken breast 1 cup rice

[Bio-Active]

8 Whites 2 Yolk 1 Ezekiel muffin Oj and pre workout. Trained back and shoulders today. 40 minutes cardio after training and post workout shake.

[Bio-Active]

Turkey Cheddar cheese sandwich on Ezekiel bread

[Bio-Active]

Rtd choc muscle milk

[OdinsOtherSon]

Delts:

4 sets MP

3 sets Arnold press

3 sets front db raises

3 sets bent over flies

3 sets hammer strength press

3 sets reverse pec deck

[Bio-Active]

Nice workout man. It’s so nice now that my shoulder is getting better. Everyone was right it really is about 6 month recovery

[OdinsOtherSon]

Nice workout man. It’s so nice now that my shoulder is getting better. Everyone was right it really is about 6 month recovery

Thanks brother. Glad your shoulder is still cooperating with you. I can sympathize with shoulder issues, as I’ve managed to dislocate both of mine. They can definitely be a pain!

[Bio-Active]

8 oz grilled sirloin baked potato and steamed broccoli list power dobthe wife and I went out. Watching season finale of walking dead

[Bio-Active]

8 whites 2 yolk 1 cup oatmeal oj and redline

[Bio-Active]

Rtd choc muscle milk

[Bio-Active]

5.75 oz grilled chicken breast 1 cup rice

[Bio-Active]

6 oz grilled chicken breast 1 cup rice

[OdinsOtherSon]

Quads/calves:

Super set:

3 sets leg press
3 sets nautilus leg extensions

Super set:

3 sets front squats
3 sets hammer strength leg extensions

Standing and seated calf raises

POW shake


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[RaginCajun]

Afternoon Workout

Warmup - Cycling
Set 1: 10 min

Pull Up (Assisted)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Notes: 110 lb assisted for first 3 sets then moved it to 160 lbs for the final 2 sets.

Leg Extension
Set 1: 200 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 5

Jump Rope 1
Set 1: 1 min
Set 2: 1 min
Set 3: 1 min
Set 4: 1 min
Set 5: 1 min

Russian Twist
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Set 4: 50 reps
Set 5: 50 reps

Notes: with 15lb med ball

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps


‘Twas a good one. Still feeling tightness but just trucked through it. Might try some magnesium again but my body just won’t loosen up

[RaginCajun]

Getting some greens at the store now so I can be more like Bio!

[OdinsOtherSon]

Afternoon Workout

Warmup - Cycling
Set 1: 10 min

Pull Up (Assisted)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Notes: 110 lb assisted for first 3 sets then moved it to 160 lbs for the final 2 sets.

Leg Extension
Set 1: 200 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 5

Jump Rope 1
Set 1: 1 min
Set 2: 1 min
Set 3: 1 min
Set 4: 1 min
Set 5: 1 min

Russian Twist
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Set 4: 50 reps
Set 5: 50 reps

Notes: with 15lb med ball

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps


‘Twas a good one. Still feeling tightness but just trucked through it. Might try some magnesium again but my body just won’t loosen up

Ever tried foam rolling, RC?

[Bio-Active]

Afternoon Workout

Warmup - Cycling
Set 1: 10 min

Pull Up (Assisted)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps

Notes: 110 lb assisted for first 3 sets then moved it to 160 lbs for the final 2 sets.

Leg Extension
Set 1: 200 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 5

Jump Rope 1
Set 1: 1 min
Set 2: 1 min
Set 3: 1 min
Set 4: 1 min
Set 5: 1 min

Russian Twist
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Set 4: 50 reps
Set 5: 50 reps

Notes: with 15lb med ball

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps


‘Twas a good one. Still feeling tightness but just trucked through it. Might try some magnesium again but my body just won’t loosen up

Nice workout!!

Getting some greens at the store now so I can be more like Bio!

Just did it again!! 3 pieces baked chicken greens leafy greens and broccoli

[RaginCajun]

Ever tried foam rolling, RC?

Yes but can’t tell if it makes it worse or not

I use a lacrosse ball as well

My body just sucks in that way

[OdinsOtherSon]

Yes but can’t tell if it makes it worse or not

I use a lacrosse ball as well

My body just sucks in that way

I hear ya man. Regular deep tissue massage and foam rolling does wonders for me. In fact, I’m getting a massage on Thursday. Best time I give myself.

[Bio-Active]

8 whites 2 yolk 2 slices Ezekiel bread oj preworkout shatter. Trained arms 40 minutes cardio right after and done

[Bio-Active]

8 whites 2 yolk 1 cup oatmeal

[Bio-Active]

5.75 oz grilled chicken breast 1 cup rice

[Bio-Active]

6 oz grilled chicken breast 1 cup rice

[OdinsOtherSon]

Bi’s/Tri’s

Bi’s
4 sets bb curls

3 sets incline db curls

3 sets concentration curls

3 sets db hammer curls

Tri’s
Super set
3 sets French press
3 sets rope tricep extensions

3 sets behind head cable extensions

3 sets reverse grip extensions

Great pump. Arms didn’t want to move they were so full of blood. POW shake w/ homemade spaghetti.


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[Bio-Active]

Quest bar

[Bio-Active]

Baked chicken and greens

[Bio-Active]

8 Whites 2 Yolk 1 Ezekiel Muffin Oj and Preworkout. Headed to the gym now

[Bio-Active]

Incline press

Decline free motion cable press

Incline flies

Pec Deck

Cable flies

Db pullovers

Standing cable pull overs

40 minutes cardio and done

Post training shake

[Bio-Active]

8 whites 2 yolk 1 cup oatmeal

[Bio-Active]

5.75 oz grilled chicken breast 1 cup rice

[Bio-Active]

6 oz grilled chicken breast 1 cup rice

[OdinsOtherSon]

Hamstrings/calves:

4 sets bb hip thrusts

4 sets stiff leg deadlifts

4 sets leg curls

Calf stuff


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[Bio-Active]

Quest bar

[Bio-Active]

7 oz grilled tri tip and greens

[OdinsOtherSon]

7 oz grilled tri tip and greens

Oh!! Nice!!


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