Extreme Lifestyle with Bio

[NACH3]

Today's w/o

Fvk yeah fellas & GGR! Well done!!

/glutes/hammies/hips/little quad work
Stretching RC ex's walking on treadmill more static/& dynamic stretching

Wide stance standing hip thrusters shooting hips back as far as possible with a deep hamstring stretch(2 75lb tension bands w/handles between legs between legs - S/S'd w/DB split static lunge into a good morning(chest high back arched
1warm up
3 x 30/12-15 respectively

Sumo deads chest up & shoulders behind bar b4 lifting - hips are tight
Warm ups
4 x 8-10 staying real tight

Stiff legged deads w/50lb tension band around waist thrusting hips and squeezing glutes at top of movement - S/S'd w/SSB weighted squat sits(60sec 135#) collapsed during a set lol
3 x 15/60sec -- this fvking fried me

Big Split static lunge position(w/50lb tension band around front leg) with Oly bar between legs and pulling straightening/flexing front leg to max very isolated movement
4 x 12-15 each leg

Guys I've never been exposed to my weaknesses like I have lately... These bands and weight are very humbling as well as the Intensity(30sec between sets/60sec between ex's) and im filling out/thickening up and shaping very well! Conditioning is getting better, too! Feeling great guys - it's going to change my life when this shoulder opens up more and more!
Weights done in 48min

[Bio-Active]

Killer Nach

8 whites 2 yolk 1 Ezekiel muffin and oj

[CharlesThe4th]

What's happening Nach. Thanks.
78g whey
32g peanut butter
45g steel cut
140g blueberries

[NACH3]

Thx Bio! Wow are my hammies/& glutes are sore as sh!t! Lol

Protein bomb egg whites, banana, oats 2scoops ONGS

More oats on the way, w/OJ

Good to see Ya back CT4th!

[Bio-Active]

Pre workout shatter


Leg press superset squats

Hack squats

Leg extensions

Leg curls

Lunges

Wall sits

35 minutes cool down cardio and done

[Bio-Active]

8 whites 2 yolk 2.5 slices Ezekiel bread and sugar fee syrup

[CharlesThe4th]

Back to my dead end job. Boss was out yesterday. He's back today. Hoping all hell don't break loose today. Got back today.

Bent overs

Close grip pulls

Lat pulls

One arm dB row

Hypers

[NACH3]

Ground beef & rice!

[Bio-Active]

Ground beef & rice!

Man that ground beef sounds so good!

[Bio-Active]

Back to my dead end job. Boss was out yesterday. He's back today. Hoping all hell don't break loose today. Got back today.

Bent overs

Close grip pulls

Lat pulls

One arm dB row

Hypers

Nice training brother

[CharlesThe4th]

Nice training brother

Thanks man, need to spend more time and come up with a solid plan I feel like. I've got to switch it up. I feel like I've been doing the same exercises forever.

[Bio-Active]

Thanks man, need to spend more time and come up with a solid plan I feel like. I've got to switch it up. I feel like I've been doing the same exercises forever.

often switching it up doesn't take much. Just changing the angle of the lift or the order of them is enough to shock the muscle

[Bio-Active]

5.75 oz grilled chicken breast 200 grams sweet potato

[CharlesThe4th]

often switching it up doesn't take much. Just changing the angle of the lift or the order of them is enough to shock the muscle

Thanks bio.

Eating water because I'm a fat boy

[thall1]

Man.... this is a cool thread. I wouldn't mind chiming in. I'm struggling with my meal plan right now. I haven't been able to to lift the way I want to do to my shoulder injury, but I have been staying up on legs and cardio. It's just when I eat now I don't feel my body is utilizing calories they way I want it to. I usally carb up in the mornings along with 25 g of protein (egg whites, yolks, turkey sausage,) two hours later I do a shake. Then about every two or three hours I do 10- 25g of protein decreasing carbs and fats throughout the day usally no carbs after lunch unless I'm trying to bulk. I workout in evenings then off to bed.


When I not lifting the way I like I have trouble staying g on point with my meal plan. I haven't really did any upper body in 3 weeks and shoulder still hurts. Thus is really depressing. I wanna stay active and try and lean up while my shoulder heals, but I'm not sure what to do with meals and cal/mac intake seeing how I'll be doing lots of legs and cardio but no upper body. I would like to k ow what you guys suggest.

[Bio-Active]

Man.... this is a cool thread. I wouldn't mind chiming in. I'm struggling with my meal plan right now. I haven't been able to to lift the way I want to do to my shoulder injury, but I have been staying up on legs and cardio. It's just when I eat now I don't feel my body is utilizing calories they way I want it to. I usally carb up in the mornings along with 25 g of protein (egg whites, yolks, turkey sausage,) two hours later I do a shake. Then about every two or three hours I do 10- 25g of protein decreasing carbs and fats throughout the day usally no carbs after lunch unless I'm trying to bulk. I workout in evenings then off to bed. When I not lifting the way I like I have trouble staying g on point with my meal plan. I haven't really did any upper body in 3 weeks and shoulder still hurts. Thus is really depressing. I wanna stay active and try and lean up while my shoulder heals, but I'm not sure what to do with meals and cal/mac intake seeing how I'll be doing lots of legs and cardio but no upper body. I would like to k ow what you guys suggest.

welcome to the thread. I think we can probably help with the meal plan and lifting as well... What are your goals?

[thall1]

Well when I first started getting interested in this lifestyle about 3 1/2 yrs ago I was fat with very little muscle. I weighed 240lbs and was in the worst shape of my life. I couldn't even run a qt of a mile without feeling like I was going to pass out.

So my original goal was to get in shape and get healthy. I accomplished this,and got down to 180lbs. With hiit and clean eating did this for about a yr. Then my goals shifted to building muscle so I started lifting harder doing less cardio and eating more. I would do 4 weeks of hypertrophy rest a week then 4 weeks of strength training rest a week and then 4 weeks of power training. I did this for almost a year. I got stronger UT I didi t put on much size.

Next I decided to change up my routine I started doing pyramid and drop sets. Just hard as I could go. I workout till I felt like my damn arms were gonna fall off. Then I injured my shoulder. It just started feeling sore after workouts and progressively got worse and worse. Not I can't hardly train chest and shoulders at all. If I do I gotta go really light and it still leaves my shoulder sore.

So to answer you question my goals right now is to focus on healing my shoulder but staying lean and maintaining mass while doing it.

[Bio-Active]

Well when I first started getting interested in this lifestyle about 3 1/2 yrs ago I was fat with very little muscle. I weighed 240lbs and was in the worst shape of my life. I couldn't even run a qt of a mile without feeling like I was going to pass out. So my original goal was to get in shape and get healthy. I accomplished this,and got down to 180lbs. With hiit and clean eating did this for about a yr. Then my goals shifted to building muscle so I started lifting harder doing less cardio and eating more. I would do 4 weeks of hypertrophy rest a week then 4 weeks of strength training rest a week and then 4 weeks of power training. I did this for almost a year. I got stronger UT I didi t put on much size. Next I decided to change up my routine I started doing pyramid and drop sets. Just hard as I could go. I workout till I felt like my damn arms were gonna fall off. Then I injured my shoulder. It just started feeling sore after workouts and progressively got worse and worse. Not I can't hardly train chest and shoulders at all. If I do I gotta go really light and it still leaves my shoulder sore. So to answer you question my goals right now is to focus on healing my shoulder but staying lean and maintaining mass while doing it.

have you tried using cables for chest and shoulders?

[CharlesThe4th]

Well when I first started getting interested in this lifestyle about 3 1/2 yrs ago I was fat with very little muscle. I weighed 240lbs and was in the worst shape of my life. I couldn't even run a qt of a mile without feeling like I was going to pass out.

So my original goal was to get in shape and get healthy. I accomplished this,and got down to 180lbs. With hiit and clean eating did this for about a yr. Then my goals shifted to building muscle so I started lifting harder doing less cardio and eating more. I would do 4 weeks of hypertrophy rest a week then 4 weeks of strength training rest a week and then 4 weeks of power training. I did this for almost a year. I got stronger UT I didi t put on much size.

Next I decided to change up my routine I started doing pyramid and drop sets. Just hard as I could go. I workout till I felt like my damn arms were gonna fall off. Then I injured my shoulder. It just started feeling sore after workouts and progressively got worse and worse. Not I can't hardly train chest and shoulders at all. If I do I gotta go really light and it still leaves my shoulder sore.

So to answer you question my goals right now is to focus on healing my shoulder but staying lean and maintaining mass while doing it.

Are you familiar with tracking your macros? Also your routine needs some work. Check out marcus's diary thread and read. There are some very detailed routines in there. Taking a week off isn't very good. Hit each muscle group at least once to twice week depending on how you train.

[thall1]

Are you familiar with tracking your macros? Also your routine needs some work. Check out marcus's diary thread and read. There are some very detailed routines in there. Taking a week off isn't very good. Hit each muscle group at least once to twice week depending on how you train.

I was hitting every muscle group once a week for four weeks then resting a week.

[thall1]

have you tried using cables for chest and shoulders?

Not really. I guess I need to look into that cause I don't even k ow how to train with cables before my injury it never even crossed my mind.

[Bio-Active]

Not really. I guess I need to look into that cause I don't even k ow how to train with cables before my injury it never even crossed my mind.

you can hit the muscle from different angles and avoid the injury. I usually use them as a finisher but to work around an injury they are great

[CharlesThe4th]

I was hitting every muscle group once a week for four weeks then resting a week.

No need to rest a week. That's too long. What about tracking your macros?

[thall1]

No need to rest a week. That's too long. What about tracking your macros?

I track macros with my fitness pal, it just depends if I'm cutting or bulking. But right now I do t know what to do cause I'm trying to get lean but also I'm not really lifting cause of my shoulder so I really don't know what to do about diet right now.

[thall1]

you can hit the muscle from different angles and avoid the injury. I usually use them as a finisher but to work around an injury they are great

I need to find some informative vid on band training cause I don't know anything about it.

[Bio-Active]

I track macros with my fitness pal, it just depends if I'm cutting or bulking. But right now I do t know what to do cause I'm trying to get lean but also I'm not really lifting cause of my shoulder so I really don't know what to do about diet right now.

well you need to pick a starting point and go. Then you can make adjustments from there. I'm not a fan of my fitness pal or doing the tde. Fir instance what it takes for me to maintain is 200 grams protein 200 grams carbs and 2 servings of fats. I would pick a starting point based on your stats run it for 4-6 weeks and then adjust the macros from there. Less complicated is better imo

[thall1]

well you need to pick a starting point and go. Then you can make adjustments from there. I'm not a fan of my fitness pal or doing the tde. Fir instance what it takes for me to maintain is 200 grams protein 200 grams carbs and 2 servings of fats. I would pick a starting point based on your stats run it for 4-6 weeks and then adjust the macros from there. Less complicated is better imo

Oh man I agree my fitness pal is weigh off on their recommendations I just use them to track my macros.

[Bio-Active]

5.75 oz grilled chicken breast and greens

[thall1]

well you need to pick a starting point and go. Then you can make adjustments from there. I'm not a fan of my fitness pal or doing the tde. Fir instance what it takes for me to maintain is 200 grams protein 200 grams carbs and 2 servings of fats. I would pick a starting point based on your stats run it for 4-6 weeks and then adjust the macros from there. Less complicated is better imo

Any recommendations on a starting point. I'm 25 yrs old 5'10 currently 195. Currently doing legs abs and alot of cardio.

[Bio-Active]

Any recommendations on a starting point. I'm 25 yrs old 5'10 currently 195. Currently doing legs abs and alot of cardio.

I would start with 225-250 grams protein ed 250 grams carbs and at least 2 servings of fats along with greens 2 times ed. If you take a look at my very first post in this thread it will give an idea of how to split that out.

[Bio-Active]

Rtd muscle milk

[Bio-Active]

Quest bar

[CharlesThe4th]

8 oz chicken, 120g white rice

Skipped out on back today. Worked me like a rag doll a work today. I don't want a ruined session. Going tomorrow to destroy back.

[Bio-Active]

8 oz chicken, 120g white rice Skipped out on back today. Worked me like a rag doll a work today. I don't want a ruined session. Going tomorrow to destroy back.

nothing wrong with waiting. Tear it up tomorrow brother!

[CharlesThe4th]

Hopefully so, going to focus more on mmc than going heavy. I feel I tend to lose that connection on my back. Working this weekend on a solid routine, I may be asking for some guidance!

[Bio-Active]

Hopefully so, going to focus more on mmc than going heavy. I feel I tend to lose that connection on my back. Working this weekend on a solid routine, I may be asking for some guidance!

make sure to squeeze as hard as you can at the peek of the contraction. It will fire your back up

[CharlesThe4th]

make sure to squeeze as hard as you can at the peek of the contraction. It will fire your back up

I'll keep that in mind. Thanks

[Bio-Active]

5.75 oz grilled chicken breast and greens

[CharlesThe4th]

So busy at work I didn't have time to eat right. Only 2 meals in at work today so I'm feasting tonight.
318g sweet potato fries
10 oz chicken
240g green beans

Still more calories left after that, going to eat the proteins and fat and not eat the remaining carbs since I passed on my gym session today. Got some ingredients together at the store today to make some stuffed bell peppers tomorrow. It's going to fit my macros perfect.

[Bio-Active]

So busy at work I didn't have time to eat right. Only 2 meals in at work today so I'm feasting tonight. 318g sweet potato fries 10 oz chicken 240g green beans Still more calories left after that, going to eat the proteins and fat and not eat the remaining carbs since I passed on my gym session today. Got some ingredients together at the store today to make some stuffed bell peppers tomorrow. It's going to fit my macros perfect.

I love those sweet taters!