Extreme Lifestyle with Bio

[NACH3]

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

Nice brother! How many times do you hit each BP/wk... Sometimes 2 or always 1 every 7ish days

Looking forward to getting back after it today... I think back is on the menu! Lots of pause reps(and static holds 3-5sec) it's been bringing out the rhomboids nicely(especially when slightly more bent over than 45* yet not quite 90(w/legs stiffened).... Back is exploding - put on an older bigger shirt - it's tight as Fvk in shoulders arms and lats - like I'll rip it if I move

[Bio-Active]

Nice brother! How many times do you hit each BP/wk... Sometimes 2 or always 1 every 7ish days

Looking forward to getting back after it today... I think back is on the menu! Lots of pause reps(and static holds 3-5sec) it's been bringing out the rhomboids nicely(especially when slightly more bent over than 45* yet not quite 90(w/legs stiffened).... Back is exploding - put on an older bigger shirt - it's tight as Fvk in shoulders arms and lats - like I'll rip it if I move

I hit the big 3 once each week and whatever other lagging body part I feel the need I hit twice. Sometimes it's arms sometimes shoulders

[NACH3]

I hit the big 3 once each week and whatever other lagging body part I feel the need I hit twice. Sometimes it's arms sometimes shoulders

I was thinking along those lines - by your w/o's

[Bio-Active]

I was thinking along those lines - by your w/o's

Like we have all discussed in the past its important to figure out what works best for you and not be afraid to change it up

[NACH3]

Like we have all discussed in the past its important to figure out what works best for you and not be afraid to change it up

I completely agree - this volume(10-20 stuff) to shock my body has shocked it quite well producing a nice amount of thickness and growth(especially in my legs/arms(shaped better) chest(deeper) and back is thicker) we're just about done with this program and starting to go heavier(8-10) w/some s/S's at 15-20 after the heavy set! I'm very surprised how I've responded to this type of training - after doing HIT for so long it was a much needed longer pullback(and a long(ish) prime as I'm leaning out too... Nothing crazy but abs are much tighter and I am more vascular!

[Bio-Active]

I completely agree - this volume(10-20 stuff) to shock my body has shocked it quite well producing a nice amount of thickness and growth(especially in my legs/arms(shaped better) chest(deeper) and back is thicker) we're just about done with this program and starting to go heavier(8-10) w/some s/S's at 15-20 after the heavy set! I'm very surprised how I've responded to this type of training - after doing HIT for so long it was a much needed longer pullback(and a long(ish) prime as I'm leaning out too... Nothing crazy but abs are much tighter and I am more vascular!

that's awesome brother. We need to not be scared of changing things up every 4-6 weeks maybe 8

[NACH3]

that's awesome brother. We need to not be scared of changing things up every 4-6 weeks maybe 8

^^^ Bingo! It's finally registering to me that 'change is/can be great' I would stay in a routine far to long without breaking it up... Would start to overtrain etc - and my shoulder isn't nearly as bad as it was(pain wise - at least not all the time)

Anabolic Recovery Matrix shk... Mixed fruit, bagel & 6 HB eggs

Been super busy but I'm going to really make a hard earned try of listing all my meals - it may come in one post or a few but I'll get it back up in the thread.... Really I'm eating lots of red meat and ground turkey!

[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 choc muscle milk

[Bio-Active]

Quest bar

[Bio-Active]

5.75 oz grilled chicken breast and greens

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[NACH3]

Shk

Mixed fruit eggs oats apple juice

Back

- shrugs heavy 8-15 RP'd to past fail
Warm ups
3x 495 12/12/10 RPd to finish @ 15
2x 405 20/15
Behind back shrugs
3x 315 15-20
DB shrugs(95) for max reps in 60sec 3x

- rack pulls heavy 4x 8ish
- BB Bent over Rows 3sec hold s/s'd high rows(like an upright row kind of)
Heavy 4x 10 failing on last two sets RPd to go beyond
- T-bar row s/s'd DB palms facing
4x 8-12 RPing on 2 of 4 going beyond failure/10-12 failing on 3 of 4
- CG pulldowns - just to open up and stretch the lats
- one arm DB row heavy 8-10 - s/s'd w/long bar rows 12-15 slow and controlled
4x failing 3of 4 RPing it to beyond failure sometimes 2 RPs - 4x failing 2 of 4 RPing

[Bio-Active]

Nice workout Nach!


Pre workout shatter

Ugh twisted my knee doing hammer strength pull downs. Lets hope that's all it is Is a minor injury..

Seated rows

Bent over rows

Palms facing pull downs

Reverse grip pulls

Lower back extensions

40 minutes low intensity cardio and done

Happy Wednesday!!!

[NACH3]

Nice workout Nach!


Pre workout shatter

Ugh twisted my knee doing hammer strength pull downs. Lets hope that's all it is Is a minor injury..

Seated rows

Bent over rows

Palms facing pull downs

Reverse grip pulls

Lower back extensions

40 minutes low intensity cardio and done

Happy Wednesday!!!

Thx my friend... & likewise! Sorry about the knee :/ hope it heals up fast

Your knee ok? You thinking of taking a day or two or just work around it?!

[Bio-Active]

Thx my friend... & likewise! Sorry about the knee :/ hope it heals up fast

Your knee ok? You thinking of taking a day or two or just work around it?!

Well I will see how today goes. I was hobbling around at the gym but it feels ok now. Il ice it and hit the ibuprofen today and see we're I'm at by tomorrow. I think tomorrow will give me a good idea of we're its at. Man I hate set backs!!

[NACH3]

Well I will see how today goes. I was hobbling around at the gym but it feels ok now. Il ice it and hit the ibuprofen today and see we're I'm at by tomorrow. I think tomorrow will give me a good idea of we're its at. Man I hate set backs!!

Yeah I hear you - nothing good about a set back especially when training is going so well! See how you feel tomorrow and I'd keep those ibuprofen in you for a good couple days... Hopefully you get it sorted quickly

[Bio-Active]

Yeah I hear you - nothing good about a set back especially when training is going so well! See how you feel tomorrow and I'd keep those ibuprofen in you for a good couple days... Hopefully you get it sorted quickly

I'm keeping my fingers crossed that it is just sore and nothing more

[Bio-Active]

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

[NACH3]

I'm keeping my fingers crossed that it is just sore and nothing more

Me too, brother!

Mixed fruit bagel 7HB eggs coffee w/creamer

[Bio-Active]

5.75 oz grilled chicken breast 250 grams sweet potato

[Bio-Active]

Rtd choc muscle milk

[Bio-Active]

Quest bar

[Bio-Active]

5.75 oz grilled chicken breast and greens

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[Bio-Active]

Pre workout shatter

Squats

Leg press

Leg extensions

Leg curls

Lunges

Wall sits

40 minutes low intensity cardio and done.

Knee Ida little sore but good to go

[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

[NACH3]

Pre workout shatter

Squats

Leg press

Leg extensions

Leg curls

Lunges

Wall sits

40 minutes low intensity cardio and done.

Knee Ida little sore but good to go

Good session man! That's Nice you were able to work legs today... Knee must've held up nicely!

Good shit BIO

[NACH3]

Earlier - Mixed fruit carnitas steak w/rice and beans - breakfast of champions lol -- frozen blended Acai w/granola & half banana

Bagel lite C/C(veggie), 6HB eggs, more fruit for pre/& post w/o

[Bio-Active]

Yes the knee felt OK... A little sore but I think it will heal up just fine

[Bio-Active]

5.75 oz grilled chicken breast and greens

[Bio-Active]

Rtd muscle milk

[Bio-Active]

5.75 oz grilled chicken breast and greens

[Java Man]

Are you planning to run Tren?

I know this is a super late reply, so i hope you remember the context. if not, the whole lead up is on the same page as this question you posed.

yes I am, but not until july now because the reason I have been off this forum is that I had a bad, hard case of bronchitis that lasted 5 or 6 weeks, and was recently diagnosed with pneumonia caused by the lowered immunity that I can thank the bronchitis for. So I am now as I write this on heavy antibiotics and my O2 efficiency reading is only around 90%. So needless to say I have not been able to lift since early March because I can't breathe.

Why did you ask? We were discussing EQ, cutting, and how EQ is good for cutting and hardness but bad for crit levels.

[Java Man]

Yeah... Do you do them standing back too(to where your elbow and you holding the grip is at a 90* angle) then take the steps in to drop set with the same weight... It's awesome and it's hitting/nailing the lateral head(short head) which gives that angle out and widening the tris from a straight on look!

Ps - I believe tris are 3/5ths of the total arm lolol

Fukin technical. LOL. yes by muscle count they are. I stand corrected.

I'm not sure what you're describing here but it sounds interesting. Holding the grip at a 90° angle while standing back? I may need a sketch of this or some kind of illustration. Sounds interesting and I'd love to try it if I can grasp what you are explaining.

[Bio-Active]

8 whites 2 yolk 1 Ezekiel muffin and oj

[Bio-Active]

I know this is a super late reply, so i hope you remember the context. if not, the whole lead up is on the same page as this question you posed.

yes I am, but not until july now because the reason I have been off this forum is that I had a bad, hard case of bronchitis that lasted 5 or 6 weeks, and was recently diagnosed with pneumonia caused by the lowered immunity that I can thank the bronchitis for. So I am now as I write this on heavy antibiotics and my O2 efficiency reading is only around 90%. So needless to say I have not been able to lift since early March because I can't breathe.

Why did you ask? We were discussing EQ, cutting, and how EQ is good for cutting and hardness but bad for crit levels.

I'll have to go back and get caught up. Lol... I can't remember why I asked now...

Pre workout shatter

Flat bench

Incline hammer strength press

Peck deck

Free motion cable crossovers

40 minutes intensity cardio and done.

Hope your feeling better java and glad to see your back !!

[Bio-Active]

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