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yeah today in a bit ill try some jump roping and maybe a little bit of jogging, since the more i work my ankle the shittier it feels for a lil bit but the next day itll feel a bit better, i think maybe i broke something idk cuz the longest ive twisted an ankle for was like 3 days.

anyway yeah ill drop some sick shit, and the reason i want to be around 10%BF is justin harris said in his book that the body is most anabolic in that bf% 10-12b%

Leg day today at 330

I will try bucket squats today, start at 315 and just do as many sets of as many reps as i can, then drop to 285 do the same, 225, do the same, 185 do the same and 135 the same and have the trash can next to me, havent done these in a long time

PLUS it is my last day as a personal trainer!!! well a personal trainer working for a gym.  Its impossible to work for a gym run by old people and chicks.  So ill just be training a guy every saturday which works best for me.

I will be trying something for 4 weeks then a deload starting next saturday

saturday- chest shoulders tris
- Bench       - DB shoulder press          - pushdowns
- flyes         - Side delt raise (DB)         - reverse grip skull crusher
- DB press  -  BB front raise

sunday- back bis (normal routine)

monday legs (normal routine might just pick a weight and do 3x?)

tuesday Chest shoulders (1 tricep movement, possibly close grip bench)
-Reverse grip bench                 - BB overhead press
-incline BB press(or decline)     - upright row
-cable flyes                               - machine overhead press

wednesday rest

thursday legs - 8x2 speed work

friday back Bis  go light but use a 3-2-3 tempo, no deadlifts, switch it for Tbar row


quite a bit more than i usually do but we will see how it goes(also trapz are added for just shrugs since deadlifts build up my trapz better, so i wont go bananas on trapz)

today is back, prolly do RDLs instead of normal deadlifts

RDL
Tbar row
Lat pulldown
1arm DB Row
row machine
back raise


this morning

cereal- 3/4 cup of honey something something- 120 calories
            3/4 cup of vit. D milk- around 100 calories or 120 something, 1 cup is 150
           100 calorie snack thing
- 340 calories

brown rice- 1/4 cup already cooked, idk how many calories so lets just say 100
Chops(Deer)- 5oz- 220 calories, 9.5g fat, 0 carb, 32.25 grams of protein
water
steak sauce- idk idt theres a lot of anything in it

320 calories+ 340- 660 calories so far

I will probably have a protein shake post workout- 195 calories, 25 g protein, etc etc ill prolly do 1/2 cup milk 1/2 cup water

660+195

855

1200-855= 345 calories for supper, so ill prolly do the rest of the chops i have and up the rice since theres only 3oz left of the chops

I will stick to this for 3 weeks and if i stall ill do a week of 1800-2000 calories then get back to 1200 again and do 45 minutes of cardio everyday ranging from arch trainer to maybe swimming

i have 54 more days to get to 190, at that weight for the BB contest online for the body transformation ill get epsom salt n shit and a few days before the contest ends for me ill pretend im doing a BB show and cut out water intake n shit to let my body dry out so i have a better chance of winning the 2500 or 25000 dollars

vegetables? fruit?

today is shoulders

same as everyother shoulder day

saturday starts DC training

Tyler Ray is a cunt

pumped up cadillacs?