BODYWEIGHT
190
CORYG FOOD
(Anabolic Fasting 102)
LUNCH
Beef, Avocado, Sweet Potatoes, Sunflower Seeds
DINNER
Tacos
Double Cocktail of Health Gangsterness
SPIKE
Ice Cream
KIKI FOOD
Supps: Cocktail of Health, Multi-V, 2 scoops Aminos, Pre-Workout Watermelon, 1 pill MaxEffort fat burner prior to cardio
GRAPHIC GANGSTER COLE SUSAC FOOD
(Anabolic Fasting 101)
LUNCH
Beef, Mixed Veggies, 1 tbsp Butter, Testing 4 spoonfuls of Sunflower Seeds
DINNER
Beef, Sweet Potato, Butter
SPIKE
Banana, Coconut Oil
SUPPLEMENTS
AMINO RECOVERY – 2 scoops loaded up in my jug
FAT BURNER – 4 capsules before lunges
TEST BOOSTER – 4 capsules before lunges, 4 capsules in the afternoon
The Cocktail of Health Gangsterness (2 scoops Greens, 2 scoops Fruits, 1 scoop Immune & 2 Probiotics)
WORKOUT
Get Stacked #92
LUNGES
800 meters
LEARNING MATERIAL
Playing with Fire – Scott Rieckens
TODAY’S TRAINING
CONTENT OF THE DAY
KNOWLEDGE BOMB #184
The Bodyweight Skullcrusher
WORKOUT OF THE DAY
WARMUP: 1-2 SETS EACH
Stiff Leg Deadlifts: 25 reps
GHD: 25 reps
Low Back Extensions: 25 reps
Roman Chair Abs: 50 reps
FREE STYLE FRONT SQUAT
Gangsterned Out Max
Any pPause Any Rep No Bands
1 Rep Max
ARM FIRE & PUMP
Set One – heavy to light
Set Two – light to heavy
Set Three – heavy to light
Set Four – light to heavy
Straight Bar Pushdowns: 15/15/15 reps
Dumbbell Curls: 15/15/15 reps
Barbell Skulls: 15/15/15 reps
Forehead Curls: 15/15/15 reps
Kickbacks with a Twist: 15/15/15 reps
Incline Curls: 15/15/15 reps
THEN AFTER 3-4 SETS
2-3 SETS
Behind Back Forearm Curls: 20 reps
Palms Down Forearm Curls on Knees: 20 reps
Hanging Bent Over Forearm Curls: 20 reps
BONUS PUMP: 3 SETS
Light to Heavy
Heavy to Light
Light to Heavy
Cable or Regular Lateral Raises: 15/15/15 reps
Arnold Press: 15/15/15 reps
Bent Over Laterals: 15/15/15 reps
Shrugs: 15/15/15 reps
Frontal Raises: 15/15/15 reps
ABS: 3-5 SETS
Straight Leg Lifts: 20 reps
Knee-ups: 20 reps
Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
Dan, I know you gotta be planning something that would shame Gordon Ramsey but what is everyone else cheating with this weekend. I’ve been on a good groove of AF101 meals and massive ice cream cheats.
Ice cream and Girl Scout cookies are the highlight of my week 🙌🏻
Smoked short rib tacos tonight and smash burgers tomorrow!
Think I’m going to stick to AF101 meals this weekend with some ice creams cheats as well since I just start ISTILLWANTABS last week
Italian tonight and bbq ribs/a couple Guinness’s tomorrow!
I have a wedding this weekend and then will whip something up! Yeah you’ve been all over the 101 and ice cream! Idk how you survive those days on 101 haha or don’t crazy some massive sub or pizza lol
Crave**
Tacos might be on the horizon soon my friend haha
Culvers concrete mixer and beers at a minimum here ….back down to my end of #IWANTABS2022 weight today
Up in Nashville for the week. Kept relatively clean but it’s beer 30 and might have to get some hot chicken. Craving some bread.
Nashville hot chicken is where it’s at. Hopefully you are hitting up Hattie B’s!
Might have to do a couple of spots. Last time I did party fowl. We’ve got a Hattie B’s in Atlanta so might venture out