Extreme Lifestyle with Bio

[Bio-Active]

5.75 oz grilled chicken breast 250 grams sweet potato

[Bio-Active]

5.75 oz grilled chicken breast and greens

[Bio-Active]

Rtd muscle milk

[Bio-Active]

Quest bar

[Bio-Active]

5.75 oz grilled chicken breast greens and 2 oz roasted cashews

[Bio-Active]

Quest bar

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[NACH3]

6 eggs oats banana apple juice

Yesterday's w/o

Low back/glutes/& hammies

Cable pull thrus s/s'd into one legged hip thrusts(3sec hold at top of movement) then 10more & RP'd to failure
4x 20/10(3sec hold) +10 each leg

Zercher squats
Heavy 4x 8-10 hitting failure & beyond on last 3 sets w/spotter(increased weight 2x)

Good mornings(SSB) s/s'd into rev leg lifts(heavy hitting 10-12)failing on rev leg lifts into partials etc
4x 10ish(when low back came out of arch I stopped - form was compromised)/10-12 into partials --> lil movement

Split legged lunges w/bar between legs(forget name) lol
4x failure each set RP'd to get about 2-3 more max

Hypers
2x Max reps

Done in 48min already shaking standing when I piss lol

[Bio-Active]

Pre workout shatter and then headed to the gym. Traveling for daughters softball after

[Bio-Active]

Just finished training back.. 40 minutes cardio and done

[Bio-Active]

5.75 oz grilled chicken breast 300 grams sweet potato

[Bio-Active]

Turkey sandwich

[Bio-Active]

Chicken and rice

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[Bio-Active]

Pre workout shatter

Hammer strength press

Incline press

Incline Peck Deck

DB flies

No Cardio today its time to get back on the road after post training food

5.75 oz grilled chicken breast 200 grams sweet potato

[NACH3]

Yesterday's arm session

standing Straight bar curls(heavy 6-8) - s/s'd w/wide grip seated strict curls(sitting w/feet flat on floor out in front
4 x 6-10(RPd past failure) - 10-15 strictly only core holding me up

CG EZ bar(heavy 6-10) s/s'd w/seated hammers
4x 6-10(RPing to beyond fail) 12-15 but last 5 reps were partials and no movement

DB Preachers(8-10) s/s'd lying short bar peaks @ 90* then to forhead
8-12 w/forced reps & negs 20 squeezing the hell outta my peaks in lying seated row cable machine

Tris

CG smith 10-12 then dropping 3x w/one burnout
Warm up - 2x heavy then dropping 3x to failure racking short -

Weighted dips
2plates - 6-8/1plate 8-10/no plate 15 done right after each other

Skull crushers heavy - s/s'd into lying rope extensions
4x 6-10 - 10-15 partials w/big stretch of long head

Burned out w/straight bar push downs/rev grip push downs & cable curls 10-20
3x sets max reps

Great session arms were torched / tris are striated and popping! 55min

Earlier
2 apples raspberries melon in a shk

2 grilled chicken breast, zucchini, sweet potato

[NACH3]

Pre workout shatter

Hammer strength press

Incline press

Incline Peck Deck

DB flies

No Cardio today its time to get back on the road after post training food

5.75 oz grilled chicken breast 200 grams sweet potato

Nice session brother! Best of luck to your daughter at her games, my man!

[Bio-Active]

Nice session brother! Best of luck to your daughter at her games, my man!

thanks brother! They played some tough teams yesterday and won both games. Today's games will be tougher cause they will be playing in the gold bracket. I'm always proud of her no matter win or loose

[NACH3]

thanks brother! They played some tough teams yesterday and won both games. Today's games will be tougher cause they will be playing in the gold bracket. I'm always proud of her no matter win or loose

That awesome! I know ur a very proud father!

[Bio-Active]

That awesome! I know ur a very proud father!

lol ya I do like to brag about her

[Bio-Active]

Chicken breast on DKB

[Bio-Active]

Cheat meal at the ball game. Polish hot dog and baked lays BBQ chips with a fountain Diet Coke. On the edge

[Bio-Active]

Quest bar

[Mp859]

Cheat meal at the ball game. Polish hot dog and baked lays BBQ chips with a fountain Diet Coke. On the edge

more like a cheat snack bio

[Bio-Active]

more like a cheat snack bio

no such thing as snacks in my meal plan

[thall1]

I need some advice.

I'm waking up around 415am eating breakfast around 430am. I usally get to gym around 515 - 530. I slam a shake after workout. Then around 730am I eat a high pro high carb meal. Then about every 2-3 hours I do another one. Until 12pm then I cut out carbs.

My question is about the first meal of the day breskfast. I usally do 2-4 eggs, and a bagel with some cream cheese spread or I substitute the bagel for mini pancakes with peanut butter and light surup. I usally get anywhere for 30-50 carbs. Should I alter this on harder days? More carbs? Should I increase pro,and lower carbs?
Thanks in advance.

[Bio-Active]

I would change meal one completely. I would do the eggs a couple yolks and 6-8 whites with oatmeal and fruit before training

[Bio-Active]

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

[thall1]

I would change meal one completely. I would do the eggs a couple yolks and 6-8 whites with oatmeal and fruit before training

Can you please explain why you would do this before training opposed to what I been doing? Why the added whites? Am I not getting enough pro from just eggs? When you do oatmeal are you talking plain or do you add sugar. If sugar is added why is this a better selection than the bagel or mini pancakes. Please explain? And thanks in advance.

[Bio-Active]

Can you please explain why you would do this before training opposed to what I been doing? Why the added whites? Am I not getting enough pro from just eggs? When you do oatmeal are you talking plain or do you add sugar. If sugar is added why is this a better selection than the bagel or mini pancakes. Please explain? And thanks in advance.

your body needs the carbs in the morning to break the fast. The whites have more protein yes and no sugar with the oatmeal if you want to sweeten it either put done whey protein in it or use just a little honey

[Bio-Active]

5.76 oz grilled chicken breast and greens

[Bio-Active]

Rtd choc muscle milk

[Bio-Active]

5.75 oz grilled chicken breast and greens

[thall1]

your body needs the carbs in the morning to break the fast. The whites have more protein yes and no sugar with the oatmeal if you want to sweeten it either put done whey protein in it or use just a little honey

Thanks for the info.

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[Bio-Active]

Quest bar

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[NACH3]

Coffee, mixed fruit, eggs(6)

[Bio-Active]

Pre workout shatter


Bb skull crushers

Incline db curls

Hammer strength standing tri push downs

Preacher curls

Cable tri pull downs

Seated hammer strength ISO curls

40 minutes low intensity cardio and done