Extreme Lifestyle with Bio

[NACH3]

hey nach... i'm trying your split leg days. i did glutes, hammies, lower back today. can you post your workout next time you do it?

Yesterday's arm work short sweet and very intense(30sec Max between sets)

yesterday's arm work

4/16/16 arms
Smith machine close grip press, bar at xyphoid process, bar to 25 to 45 at 20, 20, 15. Warm up over
45 and 25# for three sets of 15
Rope around smith machine for tricep extensions (feet out and far back from bar head goes under bar and then extend tricep to push your body back) start at bar low to ground x 5, raise it x 10, raise it x 10. Do 3 sets. Rest btw sets only

Seated Db Curls and the tricep kick backs (lie flat) at 25#, 20 reps 4 cycles

Preacher curl narrow grip 25# 4 sets x 15, look up not at bar and elbows locked in. Contract at top.

Lie on bench and do cable rows using narrow grip with a small bar and bring the bar to the forehead. 4 sets x 20

Not true HIT on the sense that im not doing 1-2w sets but rather 4-5sets(S/S'd)- although im failing way b4 8-12 reps and RPing everything or forced into negs to recruit past failure muscle fibers(2b w/all forced into negs or RPs))

[NACH3]

hey nach... i'm trying your split leg days. i did glutes, hammies, lower back today. can you post your workout next time you do it?

Low back/glutes/hammies - ISOLATED

CABLE(or tension bands - 150+ or higher) Pull thru's exploding and thrusting hips and squeezing glutes S/S'd into DB wide stance squat(hips way back low back kept arched) into a high row
25-30reps/20reps respectively

One leg Hip thrusts(15 w/3sec hold at top of contraction) then 15 more S/S'd into split legged(front knee must be kept at 90* angle) w/DBs into good mornings - 20reps or failure then finish rep scheme w/RP(this goes for any and all ex's)

Rev leg lifts(weighted) 20-25 S/S'd into hypers(weighted) 20reps

Leg curls - slow & controlled
3-5sets at 15-20 reps

deads - could be a mix of conventional/sumo/snd wide grip snatch deads
3x 135/3reps
3x 225/3reps
Warm up over
Conventional standing on plate for more ROM -
4x 315 @ 15reps
4x 225 @ 20reps
Sumo
3x 275/315 @ 12-15
Wide grip snatch grip - bar mudt come up past d!ck if grip is correct(wide enough)
3-5x 225 12-15
4-5x 225-275

Im doing higher reps to get my form/hips to open up more... Quads if going heavy can start w/deads after... Your leg ext's 5x 20 slow and controlled

If hitting failure first(which happens all to often lol) RP it re-set and go until rep scheme is finished or if your form is horrendous stop

[NACH3]

Apple juice(100% Apple juice)

5egg omelette w/1lb mixed fruit - honey/cantaloupe/watermelon/blueberries

[Bio-Active]

8 Whites 2 yolk 1 Ezekiel muffin and Oj

[Bio-Active]

Pre Workout Shatter

[Hazard]

Steak, eggs, oatmeal

[Bio-Active]

Skull crusher with Bb

Standing db curls

Tri push downs

Preacher curls

Tri extensions

Single arm iso curls

Wrist curls

40 minutes low intensity cardio and done

[Bio-Active]

5.93 oz grilled chicken breast 285 grams sweet potato

[Bio-Active]

6 oz grilled chicken breast 200 grams sweet potato

[Bio-Active]

5.93 oz grilled chicken breast and greens

[Bio-Active]

6 oz grilled tritip and 200 grams sliced baked potato seasoned in garlic lovers garlic

[Hazard]

6 oz grilled tritip and 200 grams sliced baked potato seasoned in garlic lovers garlic

Damn that sounds awesome right now

[Bio-Active]

Damn that sounds awesome right now

Ill post a pic

[Bio-Active]

I ate it so fast I forgot to take a pic but here is the last pic I took

[Hazard]

You inspired me to get some beef lol

12 oz potatos
12oz sirloin

[Bio-Active]

You inspired me to get some beef lol 12 oz potatos 12oz sirloin

now that looks good man! Just had a quest bar

[Hazard]

250mcg melanotan went in around 10:50..... I can't eat anymore

[Bio-Active]

250mcg melanotan went in around 10:50..... I can't eat anymore

hopefully you can get some sleep

[Hazard]

hopefully you can get some sleep

I took tmrw night off because my fiancé has family stuff to do on Wednesday. So I don't have to work until Thursday night. Should be well rested his week. I'll be heading up in 20 minutes or so. It's tough because 1/2 the week I work overnights and half the week I try to sleep at night. My body is all screwed up

[Bio-Active]

I took tmrw night off because my fiancé has family stuff to do on Wednesday. So I don't have to work until Thursday night. Should be well rested his week. I'll be heading up in 20 minutes or so. It's tough because 1/2 the week I work overnights and half the week I try to sleep at night. My body is all screwed up

yeah that does sound tough man. Get that rest your going to need it

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[Bio-Active]

Wide grip pull downs


Incline pulls

Bent over rows

Close grip seated rows

Lower back extensions

Calf raises between sets

40 minutes low intensity cardio and done

[Bio-Active]

Post training 8 whites 2 yolk 2.5 slices Ezekiel bread and sugar free syrup

[Bio-Active]

5.75 oz grilled chicken breast 250 grams sweet potato

[NACH3]

Hey fellas

Im adding in deca today gotta get more tho lol

2c oats w/3 scoops whey 2bananas, apple juice(100%)

6 HB Eggs/mixed fruit/bagel

[Bio-Active]

Hey fellas Im adding in deca today gotta get more tho lol 2c oats w/3 scoops whey 2bananas, apple juice(100%) 6 HB Eggs/mixed fruit/bagel

deca has become one of my favorite get ready to feel great! What dose?

[Bio-Active]

Choc muscle milk

[Bio-Active]

Quest bar

[Bio-Active]

6.49 oz tri tip and greens

[Hazard]

6.49 oz tri tip and greens

Just had my 12oz sirloin again but with pasta this time

[Bio-Active]

Just had my 12oz sirloin again but with pasta this time

mine was leftover but still good. Chicken gets old

[GirlyGymRat]

Daughters team won the tournament. The drive home will be much faster. I'm so proud of her

Yayyy!

[Bio-Active]

Yayyy!

it was pretty sweet but win or loose I would still be proud. It's nice to see her understanding the game makes sacrifices to advance runner and understanding strategy

[Hazard]

mine was leftover but still good. Chicken gets old

I buy 3/4lb increments and it cooks up so fast. I just make it as I go. I wouldn't mind eating it every night to be honest. It's a nice lean protein..... Tastes great too.

I just cooked up 1lb of 93/7 turkey. That'll be my first two meals after breakfast tomorrow. I don't feel like cooking anymore lol so I'll do the rest tomorrow

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[Bio-Active]

I buy 3/4lb increments and it cooks up so fast. I just make it as I go. I wouldn't mind eating it every night to be honest. It's a nice lean protein..... Tastes great too.

I just cooked up 1lb of 93/7 turkey. That'll be my first two meals after breakfast tomorrow. I don't feel like cooking anymore lol so I'll do the rest tomorrow

I get sick of cooking too!

[NACH3]

deca has become one of my favorite get ready to feel great! What dose?

600+

[NACH3]

Morning Clarky &'AG... and the people across the pond! Lol

Just got back from my day of work(7am-11pm) got my lower half done

Axel bar deads - singles it's been about a month and a hlf of consistently hitting deads 2x wkly(quads/& low back/glutes/& hammies are split up) it's coming along quicker than I expected... My hips are loosening up as well
Warm ups(3sets) @ 5ish
Pyramided up 225/315(3sets)/365(3sets)/425(2sets)/315for 3/225 for 3

Zercher squats - sumo stylewith cambered stability bar
Warm up,
4x 10 2 @ 225 for 6-8 135 for 10-12 hits core very nicely

Cambered bar Good Mornings - S/S'd into deficit deads(On 45lb bumper plate
4x 10-12 or failure then finish reps(RP)/225 @ 10 or failure and then reset to finish when failed

Nice - intense - short rest periods(30-45sec Max throughout) and done wil be up again at 3-330am to start eating and another long ass day
almostgone likes this.

[NACH3]

Protein bomb

Osts and whey

[Bio-Active]

Leg press inside and outside stance


Hack squats

Leg extensions

Leg curls

Lunges

40 minutes low intensity cardio and done