The Creator's tales of pain

[Natzo]

Following this up close!!!

competing at 210, awesome.

 

[El Freako]

Ah Creator, sexy as ever...

Good work on the recent placing!

 

[Pickle]

you @ 210 will be awesome as best of luck buddy

 

[The Creator]

Yesterdays leg day

Foam roll gastroc and IT

Active dynamic warm up
-gate swings
-prisoner squats
-Isometric glute bridge
-kettle bell swing

- Really trying to activate posterior chain prior to leg day workouts. Also, help with injury prevention.

Split squat: 185x12, 205x10, 225x10
Romanian Dead Lift: 225x12, 275x10, 275x10
Leg press: 16 platesx12, 18 platesx12, 18 platesx12
Leg extension: 180x12, 200x12, 200x12
Standing calf raise: 300x15, 300x15, 280x15, 280x15

really focused on tempo. I am trying a 2:1:2 tempo for my hypertrophy phase that I am in. Today I am feeling nice and sore through the glutes and hamstrings. That was leg day 2 for the week. Switched back over to Jack3d for pre-workout and I got to say, that is my favorite.

 

[PistolPete]

Looking forward to keeping along with this training log!

Split is looking really good, and progress pics are looking solid. How much are you weighing now? What are your current macros?

Hope your offseason and personal training business is going great bro!

 

[The Creator]

Thanks a ton Pete! I am at about 216 right now and fairly lean. I am about 4200 calories with appx. 35 protein 45 carbs and 20 fat! Appreciate the wishes Pete!