Extreme Lifestyle with Bio

[Bio-Active]

Meal 2

8 whites 2 yolk 2 slices Ezekiel bread toasted with sugar free syrup

Meal 3

6 oz grilled sirloin 1 cup rice

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Trained arms

Standing DB curls 5x12

Skull crushers 5x15

Preacher curls 5x10

Tricep push downs 5x12

Hammer curls

Behind the neck tri press ups

Meal 5

6 oz grilled chicken breast leafy greens broccoli and avocado

[Bio-Active]

Happy Friday today is work and rest

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

[RaginCajun]

Happy Friday bud!


Here was my workout for today

Fridee Burner:

1/2 mile on elliptical
4 Rounds
3 - 225lb deadlifts
25 - 30lb KB swings (going to keep this light)
10 - 120lb chest press mach.

Think I want to get 400lbs by October on deadlifts

[Bio-Active]

Meal 2

Protein bar and diet Mountain Dew

Meal 3

6 oz grilled chicken breast 1 cup rice

Meal 4

6 oz grilled sirloin 200 grams sweet potato

[Bio-Active]

Happy Friday bud!


Here was my workout for today

Fridee Burner:

1/2 mile on elliptical
4 Rounds
3 - 225lb deadlifts
25 - 30lb KB swings (going to keep this light)
10 - 120lb chest press mach.

Think I want to get 400lbs by October on deadlifts

What is chest press match?

[RaginCajun]

What is chest press match?

Chest press machine. Sit in it and press out.

My right shoulder is still jacked up from falling on it from juijitsu in January.

[Bio-Active]

Chest press machine. Sit in it and press out.

My right shoulder is still jacked up from falling on it from juijitsu in January.

Gotcha that makes sense. Ever try the hammer strength chest machine? It’s my favorite

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

Training

Flat press 5x12

Cable press 5x10

Flys 5x12

Incline press 5x10

Machine flys 5x10

Meal 2

Protein shake

Meal 3 soon I am starving

[Bio-Active]

Meal 3

6 oz rotisserie chicken breast 1 cup rice

[Bio-Active]

I am still hungry having a protein shake just to get by till my next meal

[Bio-Active]

85% lean ground beef 1 cup rice

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj 1 hour pre workout

Training

Wide grip lat pull downs 5x10

Close grip pull downs 5x12

Seated rows 5x10

Bent over rows 5x10

Machine reverse incline pulls 5x12

Reverse peck deck 5x15

Done

Meal 2

6 oz grilled chicken breast 1 cup rice

Meal 3

6 oz grilled sirloin 200 grams sweet potato

[Bio-Active]

Meal 4

6 oz grilled sirloin and greens

[Bio-Active]

Double duty day.... I just trained shoulders at home.

Started DB press 5x15

Side lateral raises 5x12

Front lateral raises 5x10

Db shrugs 5x20

Superset side lat raises and front with resistance bands to finish off my shoulders 5x20 each

[Bio-Active]

Meal 1

8 whites 2 yolk 1 Ezekiel muffin and Oj

Meal 2

Protein bar and diet Mountain Dew

Meal 3

6 oz grilled sirloin 200 grams baked red potato

Meal 4

6 oz grilled chicken breast 1 cup rice

[Bio-Active]

Meal 5

6 oz grilled chicken breast and greens

[Bio-Active]

Happy Tuesday everyone

8 whites 2 yolk 1 Ezekiel muffin and Oj

[RaginCajun]

Gotcha that makes sense. Ever try the hammer strength chest machine? It’s my favorite

I’m going to test it this week to see if I can do it. Still can’t really do a push up yet, it’s really frustrating

[Bio-Active]

I’m going to test it this week to see if I can do it. Still can’t really do a push up yet, it’s really frustrating

You could try easing into light db’s or using the free motion cable machines. Both were great when I was rehabbing my shoulder. I tore my rotator cuff up real bad and it took two years of working around it to heal up. The db’s and cable allowed me to adjust the movement and take the pressure away from the shoulder and focus more on the chest doing the presses

[RaginCajun]

You could try easing into light db’s or using the free motion cable machines. Both were great when I was rehabbing my shoulder. I tore my rotator cuff up real bad and it took two years of working around it to heal up. The db’s and cable allowed me to adjust the movement and take the pressure away from the shoulder and focus more on the chest doing the presses

Thanks for the tips! Wish it would heal so I can BJJ train again, I actually enjoyed it

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup Oatmeal and Oj

1 hour later chest training

Flat press 5x12

Db flies 5x10

Incline press 5x10

Cable crossover 5x20

Post training shake

Meal 2

6 oz rotisserie chicken 1 cup rice and sugar free vitamin water

[Bio-Active]

Meal 3

Grilled chicken salad

[Bio-Active]

Meal 1

8 whites 2 yolk 1 Ezekiel muffin and Oj

Training 1 hour post meal 1

Preacher curls heavy 5x10

Standing tri extensions using hammer strength press machine. 1 arm at a time

Hammer strength iso arm curls 5x12

Tri extensions dip machine 5x20

Seated incline dB curls 5x10

Seated behind the neck press ups 5x15

Meal 2

5.86 oz grilled pork 1 cup brown rice

[RaginCajun]

Happy Father’s Day bud

[Bio-Active]

Happy Father’s Day bud

You too

Grilled chicken breast salad

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

Meal 2

Diet Mountain Dew and baked protein bar

Meal 3

6 oz grilled sirloin 1 cup brown rice

Meal 4

6 oz grilled pork 1 cup brown rice

Trained shoulders

Seated DB press 5x15

Side lat raises 5x12

Front lat raises 5x10

Db shrugs 5x15

Resistance bands superset side lat raises into shrugs

5x20 each just to finish the shoulders off

Meal 5

Grilled chicken salad with avocado and added grilled asparagus

Tv time!!! Time for Yellowstone

[Bio-Active]

Happy Tuesday

Meal 1

8 whites 2 yolk 1 Ezekiel muffin and Oj

[Bio-Active]

Meal 2

Diet Mountain Dew and protein bar

Meal 3

6 oz grilled pork 1 cup brown rice

Meal 4

6 oz grilled sirloin 200 grams sweet potato

Meal 5

Grilled chicken salad and grilled asparagus

Training back

Wide grip pull downs 5x12

Seated rows 5x10

Bent over rows 5x10

Lawnmower pulls 5x15

Reverse peck deck 5x10

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

Trained chest

Flat bench 5x12

Free motion cable incline press 5x10

Free motion cable flys 5x12

Db flys 5x10

Pec deck 5x20

Meal 2

6 oz rotisserie chicken breast 1 cup rice

Meal 3

6 oz grilled sirloin 200 grams sweet potato

Meal 4 gonna be later and it’s a cheat......

Getting geared up for tonight’s UFC card and a cheat meal. It’s gonna be good so stay tuned

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

Meal 2

Protein bar and diet Mountain Dew

Meal 3

6 oz rotisserie chicken 1 cup brown rice

Meal 4

6 oz grilled sirloin and 1 cup brown rice

Trained arms

Standing DB curls 5x12

Skull crushers 5x10

Preacher curls 5x12

Tri cable push downs 5x15

Hammer curls 5x10

Incline Db press up behind the neck 5x12

Done

Meal 5

Stir fri with grilled sirloin 6oz

[Bio-Active]

Meal 1

8 whites 2 yolk 1 Ezekiel muffin and oj

Meal 2

Protein bar with diet Mountain Dew

Meal 3

6 oz lean pork 1 cup brown rice

Meal 4

6 oz grilled sirloin 200 grams sweet potato

Workout trained back

Wide grip lat pull down 5 x15

Seated rows 5x12

Close grip pull downs 5x10

Lawn mower dB pulls 5x10

Reverse flys 5x12

Meal 5

post workout shake

Meal 6

Grilled chicken breast salad with broccoli and avocado

[Bio-Active]

Meal 1

8 whites 2 yolks 1 cup oatmeal and OJ

MEAL 2

Protein bar and diet Mountain Dew

Meal 3

6 oz lean grilled pork 1 cup brown rice

Meal 4

6 oz grilled sirloin 200 grams sweet potato

Trained shoulders

Db press 5x15

Side lateral raises 5x12

Front lateral raises 5x10

Shrugs 5x20

Reverse pec deck 5x15

Meal 5

Stir fri with grilled sirloin

[Bio-Active]

Alright everyone based on my cycle and goals I’m adjusting my food intake. Carbs will only be in the am on wake and pre post workout. All other meals will be protein greens and fats. Here we go. I’ll post up nutrition and training tonight

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

Training 1 hour later

Lat pull downs wide grip 5x15

Close grip pulls 5x12

Bent over rows 5x15

Lawn mower dB pulls 5x10

Reverse peck deck 5x12

Post workout shake

Meal 2

6 oz grilled chicken breast 3/4 cup brown rice

Meal 3

6 oz grilled chicken breast 1/4 roasted cashews leafy greens with broccoli crowns

Meal 4

5.75 oz grilled sirloin leafy greens asparagus and avocado

Meal 5

6 oz grilled chicken breast leafy greens broccoli crowns and avocado

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

Meal 2

6 oz grilled chicken breast leafy greens asparagus and avocado

Meal 3

6 oz grilled sirloin 1 cup brown rice

Trained arms

Standing DB curls 5x12

Skull crushers 5x10

Preacher curls 5x10

Cable tri push downs 5x15

Hammer curls 5x12

Behind the neck press ups 5x12

Cable curls 5x10

Single arm tri extensions 5x12

Post training shake and 1 apple

Meal 4

6 oz grilled sirloin and store fry with ice water

[Bio-Active]

Meal 1

8 whites 2 yolk 2 slices whole wheat toast and 16 oz glass of Oj

[BG]

I envy you

[clarky.]

Always like clockwork Bio.

[RaginCajun]

Love It Bio, love it!

[Bio-Active]

I envy you

Always like clockwork Bio.

Love It Bio, love it!

Thanks everyone I am trying hard. Living this lifestyle and trying have a good work home life balance sure isn’t easy but having my set up at home has sure made training easier. I have a good balance now with my home gym. I train 2 days a week at my local gym and do 3 days with my home set up. If life gets in the way I can always train at home now. So much better then always having to be at the gym it just chews up time