- Feb 19, 2018
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It can be used for any physique goal yeah.minus those legs training ... fortitude can be used for physique training too
Really a well thought out program.
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Montego Log
- Thread starter montego
- Start date
Really a well thought out program.
I need to donate. Going to this week. Jealous over the chiropractor and massage. Definitely needed today. Stiff neck.
- Feb 19, 2018
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Training today was upper pump with loading on chest
Flat Bb - 315*8, 275*8
Incline DB - 120'S *10
Standing Cable row - stack x 25, 23, 21
Rear /side delt raise +35*22, 20
Machine shoulder press - 250*22, 18
Rope extension - 80*24, 21
DB curl - 35*20, 18
One arm Preacher Curl - 35*15, 15
Followed this up with
5 sets of 20 body weight Squats
3 sets of 15 split Squats
Leg was ok but I could feel it starting to twinge in the higher reps.
I'll try some more next session and maybe a little weight on a machine leg press.
Flat Bb - 315*8, 275*8
Incline DB - 120'S *10
Standing Cable row - stack x 25, 23, 21
Rear /side delt raise +35*22, 20
Machine shoulder press - 250*22, 18
Rope extension - 80*24, 21
DB curl - 35*20, 18
One arm Preacher Curl - 35*15, 15
Followed this up with
5 sets of 20 body weight Squats
3 sets of 15 split Squats
Leg was ok but I could feel it starting to twinge in the higher reps.
I'll try some more next session and maybe a little weight on a machine leg press.
- Feb 19, 2018
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Luckily my insurance covers chrio work and they do massage there too so, I sneak it in [emoji6]
I try to go every three weeks since they'that's my max per year
- Feb 19, 2018
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Another off day.
Leg doesn't feel too bad after yesterday's bodyweight work actually.
Gonna see my ortho this coming week and see if I can get back to full duty at work. It's been nice to have a break from the physical part but the pay is killing us.
We have a family vacation scheduled for the end of next month so I gotta be sure the bank account is plenty full lol.
Leg doesn't feel too bad after yesterday's bodyweight work actually.
Gonna see my ortho this coming week and see if I can get back to full duty at work. It's been nice to have a break from the physical part but the pay is killing us.
We have a family vacation scheduled for the end of next month so I gotta be sure the bank account is plenty full lol.
Hopefully ur doc will give u the ok and full release.
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- Feb 19, 2018
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I bet
I’ve been nursing my left knee my self. Some jack ass cut me off. He cut across between a car in front of me and my bike. To get to Taco Bell of all places.
I locked up the brakes so I wouldn’t plow into the center of his car, barley making it around the back end of him. Fish tailing the whole time. My bike started to slide out from underneath me at about 30mph so out my leg out to push it back up. I was successful but my my knee and lcl has been jacked for 2 weeks now.
Yesterday was my first leg work out. I just did a light pump to get a feel for how I could handle it.
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- Feb 19, 2018
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Another off day.
Leg doesn't feel too bad after yesterday's bodyweight work actually.
Gonna see my ortho this coming week and see if I can get back to full duty at work. It's been nice to have a break from the physical part but the pay is killing us.
We have a family vacation scheduled for the end of next month so I gotta be sure the bank account is plenty full lol.
I've been doing a detox since I got ban from Vegas so I figured I would post where I got my info and ideas from.
This is Dave Palumbo's detox regiment. It's got some sales pitch shit in there but, the basic outline has worked very well for me so far. Stomach distension has come waaaaay down in a little over a week. My energy seems better and I'm definitely flushing toxins judging by my stool and urine.
Some things I'm not doing are the cocoa products, coconut Kiefer (dunno wtf that is I just use whatever is on sale), I use a different multi and fish oil as well as Barleans multi green/fruit blend. Also I substitute NAC for milk thistle at 1g.
RULES:
1. Program is 3-Weeks (21 days) in duration (I would try to stay on this as long as you can)
2. Must fast (not eat or drink) for 12 hours every day. That means you must eat all your meals within the allowable 12 hours. You MAY drink water outside of that 12 hour period but nothing else. Nothing!
3. Your body will be releasing many toxins during this time period so make sure you drink lot of water. Alkalinized water is best (if you have availability). Fiji water is alkalinized. Whole Foods sells alkalinized water. I sell a product called the ION POD (404 Not Found): you just add tap water to it and in 5 minutes you have alkalinized water (drink at least 7-10 glasses of this per day during this detox)
4. You may feel “strange” or you may have “interesting” bathroom habits. That’s a sign that you’re detoxing. Don’t get nervous or panic.
FOODS TO AVOID:
No Coffee
No Dairy
No Red Meat
No Wheat (read labels carefully)
No Eggs
No Protein Shakes
No sugary fruits
No alcohol
DIET (4 meals per day: Choose 1 PROTEIN and 1 CARBOHYDRATE plus 1 VEGETABLE for each meal):
*****5oz protein and 40g carbs per meal (men)
*****4oz protein and 30g carbs per meal (women)
PROTEIN FOOD CHOICES:
Baked or Broiled or Poached Fish (white fish is best)
Lean chicken breast
beans
tofu
CARBOHYDRATE FOOD CHOICES:
quinoa
brown rice
oatmeal
sweet potatoes
any veggies
VEGETABLE CHOICES:
kale salad (kale, cucumbers, celery with 1 tablespoon of extra virgin olive oil and 1 tablespoon of apple cider vinegar)
Fresh steamed or raw (even better) green beans
Fresh steamed or raw asparagus
Fresh steamed or raw broccoli
FAT CHOICES:
extra virgin olive oil or macadamia nut oil (1 tablespoon of either 3x per day)
SUPPLEMENTS
a. Psyllium fiber supplement (2x per day) *** FIBERLYZE is excellent choice. Fiber pulls the released toxins out of the body (very important). www.speciesnutrition.com (call my office at 516-280-6112 and you can order it for my client pricing)
b. Probiotic
1. customprobiotics.com 6-in1 strain is great
2. Bubbie’s Sauerkraut—have a few servings per day
3. Coconut Kefir (don’t use milk-based Kefir)
c.Fruit and Vegetable Extract
JUICE PLUS+ contains all the valuable nutrients of whole fruits and vegetables-- without the sugar Balanced Diet - Whole Food Based Nutrition | Juice Plus+
(2 pills of the GARDEN BLEND in morning and 2 pills of the ORCHARD BLEND at night).
d. Braggs Apple Cider Vinegar (with “Mother”): Take 1 tablespoon in 8oz water 3-5x per day (great detoxifier)
e. Kidney Stuff (kidney detox): 1-2 servings per day: Purchase: 404 Not Found
f. Milk Thistle (liver detox): 1000mg 2x per day
g. Raw Cacao (terrific anti-oxidant, polyphenolic, and total body detoxifier
a. Dave Palumbo’s Raw Cacao Bars (2-3 squares per day): Shop Dave Palumbo
b. Dave Palumbo Raw Cacao Drink Mix (1-2 servings per day)
h, Vitamin D3: 5000IU 1x per day
i. V-MINERALYZE: It contains high levels of chelated (amino acid bound) calcium, magnesium, and other essential minerals such as iron (studies show that most athletes-- men and women-- are iron deficient which can lead to low RBC counts), zinc (helps raise testosterone levels), selenium (great antioxidant), iodide (important for proper thyroid function), copper, manganese, chromium (necessary for proper insulin sensitivity), molybdenum, potassium (necessary to maintain proper intramuscular fluid balance), boron, silica (great for the joints), PLUS VITAMIN D (essential to pretty much every organ in your body). Plus it has a full array of Vitamin C, B-complex, Blueberry extract and lycopene. DOSE: 5 pill 2x per day
j. OMEGALYZE (it contains 2600mg Evening Primrose Oil and 3000mg Omega-3 Fish Oil per day—30 day supply in one bottle). A great value and it’s all in one bottle! DOSE: 3 pill 2x per day
Leg doesn't feel too bad after yesterday's bodyweight work actually.
Gonna see my ortho this coming week and see if I can get back to full duty at work. It's been nice to have a break from the physical part but the pay is killing us.
We have a family vacation scheduled for the end of next month so I gotta be sure the bank account is plenty full lol.
I've been doing a detox since I got ban from Vegas so I figured I would post where I got my info and ideas from.
This is Dave Palumbo's detox regiment. It's got some sales pitch shit in there but, the basic outline has worked very well for me so far. Stomach distension has come waaaaay down in a little over a week. My energy seems better and I'm definitely flushing toxins judging by my stool and urine.
Some things I'm not doing are the cocoa products, coconut Kiefer (dunno wtf that is I just use whatever is on sale), I use a different multi and fish oil as well as Barleans multi green/fruit blend. Also I substitute NAC for milk thistle at 1g.
RULES:
1. Program is 3-Weeks (21 days) in duration (I would try to stay on this as long as you can)
2. Must fast (not eat or drink) for 12 hours every day. That means you must eat all your meals within the allowable 12 hours. You MAY drink water outside of that 12 hour period but nothing else. Nothing!
3. Your body will be releasing many toxins during this time period so make sure you drink lot of water. Alkalinized water is best (if you have availability). Fiji water is alkalinized. Whole Foods sells alkalinized water. I sell a product called the ION POD (404 Not Found): you just add tap water to it and in 5 minutes you have alkalinized water (drink at least 7-10 glasses of this per day during this detox)
4. You may feel “strange” or you may have “interesting” bathroom habits. That’s a sign that you’re detoxing. Don’t get nervous or panic.
FOODS TO AVOID:
No Coffee
No Dairy
No Red Meat
No Wheat (read labels carefully)
No Eggs
No Protein Shakes
No sugary fruits
No alcohol
DIET (4 meals per day: Choose 1 PROTEIN and 1 CARBOHYDRATE plus 1 VEGETABLE for each meal):
*****5oz protein and 40g carbs per meal (men)
*****4oz protein and 30g carbs per meal (women)
PROTEIN FOOD CHOICES:
Baked or Broiled or Poached Fish (white fish is best)
Lean chicken breast
beans
tofu
CARBOHYDRATE FOOD CHOICES:
quinoa
brown rice
oatmeal
sweet potatoes
any veggies
VEGETABLE CHOICES:
kale salad (kale, cucumbers, celery with 1 tablespoon of extra virgin olive oil and 1 tablespoon of apple cider vinegar)
Fresh steamed or raw (even better) green beans
Fresh steamed or raw asparagus
Fresh steamed or raw broccoli
FAT CHOICES:
extra virgin olive oil or macadamia nut oil (1 tablespoon of either 3x per day)
SUPPLEMENTS
a. Psyllium fiber supplement (2x per day) *** FIBERLYZE is excellent choice. Fiber pulls the released toxins out of the body (very important). www.speciesnutrition.com (call my office at 516-280-6112 and you can order it for my client pricing)
b. Probiotic
1. customprobiotics.com 6-in1 strain is great
2. Bubbie’s Sauerkraut—have a few servings per day
3. Coconut Kefir (don’t use milk-based Kefir)
c.Fruit and Vegetable Extract
JUICE PLUS+ contains all the valuable nutrients of whole fruits and vegetables-- without the sugar Balanced Diet - Whole Food Based Nutrition | Juice Plus+
(2 pills of the GARDEN BLEND in morning and 2 pills of the ORCHARD BLEND at night).
d. Braggs Apple Cider Vinegar (with “Mother”): Take 1 tablespoon in 8oz water 3-5x per day (great detoxifier)
e. Kidney Stuff (kidney detox): 1-2 servings per day: Purchase: 404 Not Found
f. Milk Thistle (liver detox): 1000mg 2x per day
g. Raw Cacao (terrific anti-oxidant, polyphenolic, and total body detoxifier
a. Dave Palumbo’s Raw Cacao Bars (2-3 squares per day): Shop Dave Palumbo
b. Dave Palumbo Raw Cacao Drink Mix (1-2 servings per day)
h, Vitamin D3: 5000IU 1x per day
i. V-MINERALYZE: It contains high levels of chelated (amino acid bound) calcium, magnesium, and other essential minerals such as iron (studies show that most athletes-- men and women-- are iron deficient which can lead to low RBC counts), zinc (helps raise testosterone levels), selenium (great antioxidant), iodide (important for proper thyroid function), copper, manganese, chromium (necessary for proper insulin sensitivity), molybdenum, potassium (necessary to maintain proper intramuscular fluid balance), boron, silica (great for the joints), PLUS VITAMIN D (essential to pretty much every organ in your body). Plus it has a full array of Vitamin C, B-complex, Blueberry extract and lycopene. DOSE: 5 pill 2x per day
j. OMEGALYZE (it contains 2600mg Evening Primrose Oil and 3000mg Omega-3 Fish Oil per day—30 day supply in one bottle). A great value and it’s all in one bottle! DOSE: 3 pill 2x per day
- Feb 19, 2018
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Training today upper muscle rounds
Dual cable pull down - 280*26
Lat pull down machine - 220*22
Preacher shrug - 225*23
Low Cable Row - 160*23
Seated side lateral - 40*22
Cable shoulder press - 180*23
Incline hammer - 270*23
Pec fly (machine with the pads for your forearms) - 130x22
Followed with 3 sets of 20 on leg sled with 150. Felt ok. Not pushing it.
Upped the mk to 25mg after a week and a half at 12.5. Hunger increased a lot as well as lethargy. I'll try to stick it out a few days and see if sides go down. Last run it took a week after a week at 12.5 so we will see.
Added in some Proviron a bit earlier then I wanted. Partially to help with energy and mood from the mk, I know it's fixing a drug with a drug, but also Sex drive took a little hit this week.
Test is still between 250-300mg once a week. This feels fine for now and I'll probably stay here until after vacation at the end is next month.
Detoxification is going good besides hunger.
Tb500 seems to be working. The rate I have healed this week compared to the previous 3 is very noticeable. Almost like I'm fine. Pretty impressed but, it's a bit early to know. Tb500 is a longer term healing peptide compared to Bpc157.
Dual cable pull down - 280*26
Lat pull down machine - 220*22
Preacher shrug - 225*23
Low Cable Row - 160*23
Seated side lateral - 40*22
Cable shoulder press - 180*23
Incline hammer - 270*23
Pec fly (machine with the pads for your forearms) - 130x22
Followed with 3 sets of 20 on leg sled with 150. Felt ok. Not pushing it.
Upped the mk to 25mg after a week and a half at 12.5. Hunger increased a lot as well as lethargy. I'll try to stick it out a few days and see if sides go down. Last run it took a week after a week at 12.5 so we will see.
Added in some Proviron a bit earlier then I wanted. Partially to help with energy and mood from the mk, I know it's fixing a drug with a drug, but also Sex drive took a little hit this week.
Test is still between 250-300mg once a week. This feels fine for now and I'll probably stay here until after vacation at the end is next month.
Detoxification is going good besides hunger.
Tb500 seems to be working. The rate I have healed this week compared to the previous 3 is very noticeable. Almost like I'm fine. Pretty impressed but, it's a bit early to know. Tb500 is a longer term healing peptide compared to Bpc157.
- Feb 19, 2018
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Upper loading lower pump
Hammer iso row - 180*11, 8
Hammer mid row - 180*12
Incline Bb - 275*11, 8
Chest press machine - stack x12 drop 9 drop 11
Bent over cable lateral - 40*11, 50*8
Preacher Curl - 135*6 drop 90*6 drop 45*8
90*8 drop 45*8
Close grip press down - 140*15, 14, 12
Palm up dB curl - 30*15, 11, 9
Seated leg sled - 140*20, 15, 15, 15, 15
Legs felt good. Some cramps from not working them after my sets but not bad ones just from contracting so hard.
Hammer iso row - 180*11, 8
Hammer mid row - 180*12
Incline Bb - 275*11, 8
Chest press machine - stack x12 drop 9 drop 11
Bent over cable lateral - 40*11, 50*8
Preacher Curl - 135*6 drop 90*6 drop 45*8
90*8 drop 45*8
Close grip press down - 140*15, 14, 12
Palm up dB curl - 30*15, 11, 9
Seated leg sled - 140*20, 15, 15, 15, 15
Legs felt good. Some cramps from not working them after my sets but not bad ones just from contracting so hard.
- Feb 19, 2018
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Lower loading (kinda) upper pump
Still easing back in to leg training. About 30-40% load today.
Calf Raise 3 second stretch - 100*15, 12, 10, 9
Sldl - 135*15, 12, 12
Iso leg press - 120*15, 15, 12
Feet together leg press - 230*12, 12, 12
Glute ham raise - 8, 8, 8
Upper pump stuff after
No issues today at all. Felt like I could have pushed the weight up more for legs but, I'll continue to slowly progress over the next few weeks.
Still easing back in to leg training. About 30-40% load today.
Calf Raise 3 second stretch - 100*15, 12, 10, 9
Sldl - 135*15, 12, 12
Iso leg press - 120*15, 15, 12
Feet together leg press - 230*12, 12, 12
Glute ham raise - 8, 8, 8
Upper pump stuff after
No issues today at all. Felt like I could have pushed the weight up more for legs but, I'll continue to slowly progress over the next few weeks.
- Feb 19, 2018
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Upper Muscle Rounds
Chest supported row - 125kg x25, 22
Assisted pull up - 80*22
Machine chest press - 130kg x23
Cable fly - 120*25
Face pull - 150*24
Side rear lateral raise - 35*22
V bar press - stack x23, 22
Palm up dB curl - 30*23, 21
Good day today. Tomorrow I'll hit lower rounds and work about 50-60% Max effort
Chest supported row - 125kg x25, 22
Assisted pull up - 80*22
Machine chest press - 130kg x23
Cable fly - 120*25
Face pull - 150*24
Side rear lateral raise - 35*22
V bar press - stack x23, 22
Palm up dB curl - 30*23, 21
Good day today. Tomorrow I'll hit lower rounds and work about 50-60% Max effort
Good to see you over here also Monte. I finally made it over. This forum look great. Now I need to get ahold of buck and make a donation.
- Feb 19, 2018
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Upper loading lower pump
HS Pull Down - 450 *11, 9
Low Cable Row - stack x 12, 9
DB Bench - 140 *10, 8
Reverse Shoulder Press - 270* 9, 7
Face Pull - 80*15, 13, 11
Tricep Press Down - 80*20, 17, 16
Preacher Curl - 80*15, 14, 14
Seated Leg Press - 270*22, 20, 20
Hamstring curl - 60* 21, 20, 18
Calf Raise - 100*25, 23, 22, 22
HS Pull Down - 450 *11, 9
Low Cable Row - stack x 12, 9
DB Bench - 140 *10, 8
Reverse Shoulder Press - 270* 9, 7
Face Pull - 80*15, 13, 11
Tricep Press Down - 80*20, 17, 16
Preacher Curl - 80*15, 14, 14
Seated Leg Press - 270*22, 20, 20
Hamstring curl - 60* 21, 20, 18
Calf Raise - 100*25, 23, 22, 22
- Feb 19, 2018
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Hey bud. Missed your reply.
Yup I've been playing here for a few months.
Small community but very laid back, smart, accepting and helpful.