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5x5 journey to incredible strength

rustilldown

rustilldown

New member
Ok recently decided to give a proper educated go at strong lifts 5x5 thx to some help from zed I think I am well on my way. Goals are to remain at 200 lbs while gaining conventional strength to improve my overall abilities playing sports , and of course, to lift heavy objects. I don't wish to gain any more size as it seems to impede my capabilities at work, as being a carpenter I still need to be able to climb walls, and sometimes position myself Into awkward places.
 
Day one .. Starting with a deload and leaving myself room to improve.

Squat. 2 warmups with bar
185x5
225x5
245x5
255x5
265x5

Bench
2xbar warm up
135x5
155x5
165x5
175x5
185x5

Bent over row ( doing them as described on strong lifts web site... Bent over in deadlift position , touching bar to ground, completely parallel ,)
2xbar warm up
95x5
115x5
135x5
155x5
165x5

All lifts felt reasonably light, and form was clean and I aim to keep the form perfect. I was very pleased with the new form of rowing, it felt much more comfortable than I'm used to. ideally I would like to hit a 315 bench, 405 squat, and a 500 deadlift. It's a goal I have set and It doesn't matter how long it takes to get there.
-Mike
 
Evan Tipps said:
Will deff keep watching this bro! Good work :)
Click to expand...

Thx buddy and I will continue to drop in yours.
Starting pics 6'0 200 lbs
Will update pics every once in a while but it's more about numbers this time, less about looks.
Max bench 275x1
Max squat 365x1
Max dead 405x1
Will not try for a max for a long time, going to follow 5x5 to a T
 
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themondtster said:
Subbed

from my Transformer Prime
Click to expand...

Nice to have you here :)
Feeling
Exceptionally strong today, its a day off and will stick to the day off. The added rest I have had lately seems to be helping up my spirits with everything. Really looking forward to squats deads and military press tomorrow. Can't fuckin wait!
 
Warm up 5min skip rope

Squat. 195x5
235x5
255x5
275x5
295x5

Military press 95x5
100x5
120x5
130x5
135x5

Deadlift 225x5 overhand
245x5 overhand
275x5 overhand
295x5 overhand
315x5 over/under

All
Lifts were nice and clean nice and tight!' ( retarted saying my shop teacher has .. Now it's stuck with me) could definitely have lifted more with every lift, but form was real good and I am leaving room to progress:)!
Finished with jump rope , some abs , and strething!
Feeling good -Mike
 
Nice man your killin it! That millitary press seems strong bro, I dont think i could do 135-5x
 
Evan Tipps said:
Nice man your killin it! That millitary press seems strong bro, I dont think i could do 135-5x
Click to expand...

Thx man It's hard not to go heavier but for the first time ever im going to stay disciplined to the program, shoulders feel much Better with a little
More down time. Hard to stay away!! I know you know that feeling but maybe in a month or two I can shatter all of my PRs! -Mike
 
mattrag said:
damn man NICE starting pics.... good goals as well!
Subbed!
Click to expand...

Woo hoo thx for joining and thx for the kind words!!
Woke up today with a very sore lower back, ass, legs. Even though Ive chose to deload the doms are very present I think the added emphasis on form is showing itself! Shoulders are stiff too. Going to run a few flights of stairs later today with my girl nothing crazy. Then rest . -Mike
 
Rustilldown said:
Woo hoo thx for joining and thx for the kind words!!
Woke up today with a very sore lower back, ass, legs. Even though Ive chose to deload the doms are very present I think the added emphasis on form is showing itself! Shoulders are stiff too. Going to run a few flights of stairs later today with my girl nothing crazy. Then rest . -Mike
Click to expand...

Update, insanely sore my god!
 
Building strength in the heavy compound movements is key.... This will make you so much more stronger in the long run... For your military, are you sitting or standing and free weight or smith machine? Looks good bro... Whats your diet like?
 
johnnyboy3689282 said:
Building strength in the heavy compound movements is key.... This will make you so much more stronger in the long run... For your military, are you sitting or standing and free weight or smith machine? Looks good bro... Whats your diet like?
Click to expand...
Hey thx for dropping by!:)
Military is seated with an oly bar. My basement has a low roof seated is my only option right now! Typical diet is
Breakfast -shake consisting of a cup of oats, 1-2 scoops whey, big tbsp natty PB, tbsp ground flax/ tbsp natty honey/ tsp beta alanine. 4 eggs
Over medium with 4 egg whites.

Lunch. Home made chicken salad with a bunch of chopped up chicken breast and half can tuna or just more
Chicken. Tomatoes n shit too, olive oil dressing. Usually a hard boiled egg too.

3pm( cup of oats and a scoop of
Whey (45 min- hour pre workout ))

Post workout 500 cals from quickmass or homemade shake with whey and oats,

Dinner slab of lean meat, and veggies. Also have a scoop of cytogeeens. Before bed I'll often hit some Greek yogurt and a few almonds.
Lots of high quality fish oil daily, cheap multi, and b100 vitamin 1 a day.
 
Those are some nice goals man!

You're pretty freakin lean for 6'0 200lbs! You taking anything or have taken anything?

Good luck with everything!
 
ChrisUlrich said:
Those are some nice goals man!

You're pretty freakin lean for 6'0 200lbs! You taking anything or have taken anything?

Good luck with everything!
Click to expand...

Hey buddy I'm almost finished my cycle test prop mast prop.. But it's easy to stay lean if you eat clean and do some HIT cardio, I was around 180-182 8 weeks ago. Not easy, but HIT always keeps my bf in check even if it hinders gains somewhat I still do it here and there. And thx for your kind words ! :)
 
That was a good video man! He looks pretty good for a powerlifter/strongman. Similar to Stan efferding! Hes a pro bodybuilder/has many world record powerlifts too :)
 
Evan Tipps said:
That was a good video man! He looks pretty good for a powerlifter/strongman. Similar to Stan efferding! Hes a pro bodybuilder/has many world record powerlifts too :)
Click to expand...

I'll google him and check it out, If I could pick a happy medium id like to be able to have strong lifts across the board and still be relatively hard looking, leanish. One step at a time though! I'll keep posting vids I watch a ton of them and am always motivated !
 
Today's workout
5 minute jump rope, quick ab cycle
To prepare core for big lifts ;) Don't need a hernia setting me back.

Squat
225x5
245x5
265x5
285x5
305x5 ( I took a pre workout today and felt sick/ lightheaded during squats but I completed all sets fine... No more pre workout Anymore)

Felt better as workout progresses
Bench
155x5
165x5
185x5
205x5
235x5( felt awesome! Could have done 255x5 for certain!.. Next time)

Bent over rows
135x5
175x5
185x5
205x5
215x5(tough but made it)

Workout took me over an hour,
Most likely because I was resting like 4 minutes between sets of squats cause my head felt like exploding

Finished up with face pulls with a rubber band to help keep upper back/ rear delts strong and engaged. Did one set of body weight pullups..12 clean reps
Some serious stretching aswell
 
Yeah man i think youll like him! I watch bodybuilding/lifting vids all day pretty much. And you didnt like pre workout?! what kind did you take? I love them. Good squats man :)
 
Nice diet and insane progress! 8 weeks to gain what looks like at least 15lbs of muscle. (unless you were ridiculously shredded inat 182).
 
Rustilldown said:
Today's workout
5 minute jump rope, quick ab cycle
To prepare core for big lifts ;) Don't need a hernia setting me back.

Squat
225x5
245x5
265x5
285x5
305x5 ( I took a pre workout today and felt sick/ lightheaded during squats but I completed all sets fine... No more pre workout Anymore)

Felt better as workout progresses
Bench
155x5
165x5
185x5
205x5
235x5( felt awesome! Could have done 255x5 for certain!.. Next time)

Bent over rows
135x5
175x5
185x5
205x5
215x5(tough but made it)

Workout took me over an hour,
Most likely because I was resting like 4 minutes between sets of squats cause my head felt like exploding

Finished up with face pulls with a rubber band to help keep upper back/ rear delts strong and engaged. Did one set of body weight pullups..12 clean reps
Some serious stretching aswell
Click to expand...
nice numbers on that there squat!
Prehab, that's where it's at man, keep lifting strong and prevent the injury.
 
mattrag said:
Nice diet and insane progress! 8 weeks to gain what looks like at least 15lbs of muscle. (unless you were ridiculously shredded inat 182).
Click to expand...

Um well this was like 178ish In Barbados not too long ago. was using eca sparingly but back then I Was playing soccer And Doing mad interval training along with strength training. You can imagine after 2 weeks in Barbados I lost a little definition lol, got home and started to bulk with creatine and upped calories bigtime :)

View attachment 65433
 
Evan Tipps said:
Yeah man i think youll like him! I watch bodybuilding/lifting vids all day pretty much. And you didnt like pre workout?! what kind did you take? I love them. Good squats man :)
Click to expand...

I used 1mr but I definitely took too much like a serving and a half( used to handle it fine but its been a while since I used any! Thx I really wanna up my squats 305 is ok but it's the 4 plates a side squat that I consider big leagues !
 
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Rustilldown said:
http://www.youtube.com/watch?v=7FgS3kCv79I&feature=youtube_gdata_player


http://thechive.com/2012/03/30/welcome-to-earth-video/#xw7dpHvLlOR4g5dy.01
Another great inspiration of mine, before he got all fucked up.. When he was in his prime. I have considered signing up for boxing many times and still may do so in the future.! Pretty much want to be a super athlete haha wish I could just compete train and learn all sorts of things but instead I have to work ...
Click to expand...

I always think about if somehow I became rich how I would train in all sorts like live in Thailand for months and learn muaytay from the real deal. Olympic lift train for months with top coaches. Live in Cali and train with the WestSide crew.... and so on. Just when ever I felt I needed a break I would move and train for something else with the best. And never work.

from my Transformer Prime
 
Nice ill watch the video soon as I'm home !! Today's workout I chose to do fasted. 16 hours fasted

Squat 235x5
255x5
275x5
305x5
315x5(felt soooo good and it's not a pr, but I'm calling it one, my form is so much better than it used to be, and the squats are deep)

Military press
100x5
110x5
135x5
140x5
145x5(tough by kept clean)'
Deadlift
245x5
275x5
305x5
315x5
345x5(deece)
weighed mysel for the first time in over a week. 195.
 
Cant stand him. Or branch warren. I dont see how theyre bodybuilders.
 
I get so angry watching them haha. Johnnie always says hes the worlds strongest bodybuilder, but stan efferding is stronger. Johnnie/branch have the worst form I have ever seen in my life. How the hell do they get big with that form? They throw weights around/cuss like sailors which I don't care much for either. And to top it all off they try to copy Coleman! I can't wait till they snap something up with that half ass form
 
Evan Tipps said:
I get so angry watching them haha. Johnnie always says hes the worlds strongest bodybuilder, but stan efferding is stronger. Johnnie/branch have the worst form I have ever seen in my life. How the hell do they get big with that form? They throw weights around/cuss like sailors which I don't care much for either. And to top it all off they try to copy Coleman! I can't wait till they snap something up with that half ass form
Click to expand...

Haha I agree with you there bro. You should watch old school Charles glass he's great, and really preaches form. Stan is definitely stronger I was just comparing some vids. He's a beast with a much better attitude !
 
I was with my girl last night and today so this morning we went to a gym I did some light cardio ( half hour on bike) and then I just did some assistance work mostly rotary cuff exercises , some foam rolling; side lateral raises with 10lb weight plates, nothing crazy. Oh I did do some shrugs. Worked my way up to the 100 lb DUmbells , felt pretty easy actually.
-mike
 
Today's workout was really good!
Warm up 5 minute jump rope
Squat
245x5
265x5
295x5
315x5
325x5( pr, deep with clean form)

Bench 175x5
195x5
215x5
235x5
255x5(PR! Feeling right elbow pain but powered through it)

Bent over row!
145x5
185x5
205x5
225x5
235x5 (PR)! Feeling very energetic Still making gains in pct, I don't think I'll run another cycle for a long time. I know I shouldn't but I'm probably going to run some stairs in an hour or so. Ate a ton today too so I think it's necessary lol! Only one more test to go and schools over thank god time
To go back and make some money. Training will suffer some but I hate school. Get as strong as I can in the next 2 weeks and hope to maintain gains . -Mike
 
Evan Tipps said:
Those are some great prs buddy :) Good job bro!
Click to expand...

Thx bud it definitely is climbing:):)
So my friend begged me to go today a few hours after I hit my 5x5 so I gave in and went , and ill be damned I had an insane workout. I just did random stuff but started with leg press
180x30
360x25
450x18x16x14 (holy this was rough on the legs) ( I was trying to copy your volume Evan!!:P no wonder why you go high reps my legs were freakig massive after these lol)

Lying hammy curls
100x35
150x28
180x20x20

Ahh damn I did some
Other stuff too but Im tired and stuffed I don't think I'll post numbers just exercises
Side lateral raises
Barbell curls dragged up stomach
Couple sets of overhead tri pulls with rope
Incline flys
I feel fantastic as of lately coulda went or hours but called it quits after 1hr15 min. I also ran the stairs today with my girl . Rest day tomorrow :(
 
Hahaha 25 reps on legs kills! But I love the volume! good workout bro :)
 
Rustilldown said:
Today's workout was really good!
Warm up 5 minute jump rope
Squat
245x5
265x5
295x5
315x5
325x5( pr, deep with clean form)

Bench 175x5
195x5
215x5
235x5
255x5(PR! Feeling right elbow pain but powered through it)

Bent over row!
145x5
185x5
205x5
225x5
235x5 (PR)! Feeling very energetic Still making gains in pct, I don't think I'll run another cycle for a long time. I know I shouldn't but I'm probably going to run some stairs in an hour or so. Ate a ton today too so I think it's necessary lol! Only one more test to go and schools over thank god time
To go back and make some money. Training will suffer some but I hate school. Get as strong as I can in the next 2 weeks and hope to maintain gains . -Mike
Click to expand...

Wow this is a great training day. Must have been feeling really good. ;)
 
My off day turned into let's
Crush our shoulders and tris day with my friend. Hard to turn down a buddy wanting to go mash weights.
Warm up 10 minutes on bike

Supermans on slight incline bench with 5lb plates. Just to warm up shoulders and stuff. Couple rotary cuff exercises
Front raises . Drop sets.
25x12 20x10 15x12 10x12 5xfailure
Did this twice
Cable crossovers no handles.
10x20x20
20x15x15
30x7(wow these hit my rear delts like nothing ever has before. First time doing these)
Dumbell Shrugs 50x20x20x20 tight squeeze on all reps
Dips body weight x 25x20x20x15

Tri press downs drop sets
80x12 60x14 40x12 20x12 10xfailure
2 sets

Skull crushers drop sets
60x20 40x14
2 sets

Abs. Plank on ball superset with crunches on ball. Couple sets.

Foam rolled
Cool down 10 minutes on bike.
Went more for volume rather than strength as I've been strength training for a while. The Pumps were unbelievable i am going to have a hard time sticking to the routine. I had A ton of fun today:) Today's weight was 197 and this makes me smile:)
Time to feast !
P.s my legs are just trashed
-Mike
 
Hey RTD looking pretty good in here so far.
Just FYI when you get into the SL 5x5 you actually keep the weight the same on all 5 sets of every excersize.
But this is working out for you for now so see how long you can last at it bro.
An interesting expermint.
KILLDATSHITBRO!
 
zedhed said:
Hey RTD looking pretty good in here so far.
Just FYI when you get into the SL 5x5 you actually keep the weight the same on all 5 sets of every excersize.
But this is working out for you for now so see how long you can last at it bro.
An interesting expermint.
KILLDATSHITBRO!
Click to expand...

Oh well I'll be damned I did not realize. I will make the adjustments.! Thx :) what do you use to warm up to those heavy numbers then surely If I step under 300+ pounds and squat I'm going to be looking like a fool stuck :P
 
Rustilldown said:
Oh well I'll be damned I did not realize. I will make the adjustments.! Thx :) what do you use to warm up to those heavy numbers then surely If I step under 300+ pounds and squat I'm going to be looking like a fool stuck :P
Click to expand...

Actually I have heard many say that 5x5 merely a guideline and if you can progress on just 1 set at max weight then that is all you need. If you look at the intermediate SL 5x5 you will see that it is actually a ladder as you are doing. So each person has their own adaption of it. Some do 3x5 at top weight, some just do 1. Either way most still call it 5x5. And if you are progressing and seeing gains, it's working.
 
mattrag said:
Actually I have heard many say that 5x5 merely a guideline and if you can progress on just 1 set at max weight then that is all you need. If you look at the intermediate SL 5x5 you will see that it is actually a ladder as you are doing. So each person has their own adaption of it. Some do 3x5 at top weight, some just do 1. Either way most still call it 5x5. And if you are progressing and seeing gains, it's working.
Click to expand...

Ahh I see we'll either way it's definitely been working. I have bad news though, my chiro suggests I take time off of the heavy squats ad deads to help loosen up my hips and hip flexors, this is sad. That being said im just going to switch to a 4 day split shoulders tris/ back bis/ chest/ legs. I will still squat on leg days and dead on back days but it should give more time in between to rest and stretch my hips. They are tight and seeing the chiro has been helping immensely. There are other leg exercises like lunges and bridges that seem to help loosen them up and stretch also.
 
I've been battling with tight hips for years but have finally seeked help a few weeks ago. It's nothing dramatic but I notice my posture and stance are already much improved while seeing him
 
School let out early, I went and rode bike for a half hour then stretched and hammered calves, stretched some more did some bridges and foam rolled. Will be hitting the gym later on for a back workout. Seem to be dropping a bit of water weight but the scale stays the same! Loving it!
 
Back biceps workout
5 min bike warm up

Rotary cuff warm up

Dumbell rows
60x18x18x15x12
Chin ups about 30
Close grip pulldowns 100x20 120x15x15x12
Bent over rows 135x5
185x5 225x5x5
Weighted hyper extensions
3 sets of body weight x 30ish

Biceps drop sets hammer curls 45x12 35x12 25x12 10x8 (OUCH!)
2 sets of super sevens with 40lb barbell

Seated one arm preacher curls 30x15x15x15

Went lighter on weights but squeezed like a mofo and form was really good. I didn't stretch or anything my arms were seriously so swole they hurt. Weight still holding 197 in pct.
 
5x5 isn't new or revolutionary. Doing it the way you have set up is fine. I've done different variations of 5x5s for like 12 years.

As long as you go up!
 
Savage leg day. Put it all out there and now I'm paying the price as I can't move/

Bike 5 min warm up
Tons of stretching and foam rolling prebworkout to get hips flexible
Leg press 180x35x35
360x25x20
(legs seriously swole now)
Squat 225x12
315x10(HUGE PR!!!)
315x8
Legs barely functioning now
Leg press 360x18
Seated hammy curls
100x30x30
120x20x20

Super set all leg press with calf extensions also
Stretch / 15 min bike ride
-Mike
Still in the gym sitting here I might throw up :S
 
Chest workout
10 minute bike warm up
Slight rotarycuff warm up
Incline DUmbells
40x20
65x12
85x12
90x10x8

Barbell bench
225x5x6x8

Flat dumbell bench
90x8x8x8( couldn't get to 10 !)

3 sets body weight dips x15

1 set cable flys 30+ reps just stretching out chest basically
-Mike
 
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Light workout today
15 minute bike ride
Stretched for about 10 minutes mostly legs and hips

Just blasted biceps. Tomorrow is shoulders and everything else hurts so here goes.

Warm up with barbell , 30 reps 40 lb pre weighted bar
Super 7s - 3 sets with 60lb bar

Hammer curls drop sets 45x12 35x10 25x10 proceeded to grab 30lb pre weighted bar and rep out a few more holy burn!

Preacher curls. 50 lb easy curl bar, 15 reps major squeeze at peak and slowly reverse. 2 sets

Situps and plank

This new training regimen is raping me and at the same time my hips are feeling looser every day with the stretching and exercises I've been given
 
Shoulders /tris 20 minutes cardio on bike

Supermans shoulder warm up

Seated press on shoulder machine. 1 arm.
Drop sets 80x20, 60x15, 30x20. 3 sets per arm

Side laterals 15 lbs x 20 reps superset with heavy DUmbells held out from sides . 3 sets

Read delts cable crossovers no handles
High pullys 30x20x15x15
Mid pullys 20x20x20 burnnn!

Smith machine shrugs 3 plates / side
12 repsx 3 sets, super set with 50lb dumbell shrugs

Also did close grip bench press, lots of body weight dips, hammer grip tri presses and rope press downs.
-Mike
 
Was out walking with gf and jumped a fence and cut the palm of my right hand pretty decently, better not affect
My workouts as of late they have been really good don't need anything to slowe down. Definitely limiting my range of motion of the thumb hopefully it's feeling better tomorrow!!
 
It was embarrassing just walking to get some booster juice and ended up bleeding :P guess I'm losing agility.

Just ran a few flights of stairs today I am tired and honestly those stairs killed me today, had a busy day moving stuff outta storage too so I decided to go twice as hard tomorrow!
 
Back/bis
20 minutes on bike 10 minutes stretching/ foam rolling

Supermans and rotary cuff work warmup

50 Pullups 10/10/10/9/9, quick pause..2 more.. Need to work on these used to be able to bust more

Bent over rows 135x12x12 185x8 225x5x5 135x8

T-bar rows 90x18x18 180x12x12 ( could have gone way heavier but the gym I'm in sucks, nowhere to place bar safely felt like it was going to come up and nut me.

Deadlifts 225x12 30sec pause x12 30 sec pause x12 then back extensions body weight until failure x 2

V handle pulldowns 160x12 drop set 130xfailure 3 sets

Single arm cable rows 40 x failure both arms 2 sets. About 20 reps per set per arm.

Biceps were pretty worked already but through in some drop sets on the cable preacher curl
80x12 60x12 30x12 2 sets slow reps 2 sec squeeze at top

2 sets of super 7s with 50lb barbell.

Pretty spent I was sweating like madman. Weight. 198 at 8 am :D still have all abs too so not gaining fat yet, well Maybe some abs are trying to hide :P but not if I can help it!! Feeling incredible today last day off tomorrow and work begins. This will be the true test of holding my weight. And camp food sucks ass at times.

Update, really sunny here today went and ran 5or 6 flights if stairs and catch some rays ! Feeling good!
 
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About to crush chest !
Update , had a very good workout

20 min on bike

Chest warm up bb bench 135xfailurexfailure

Incline flys 25xfailure
35x15
45x12 drop set 30x12
45x12 drop set 25xfailure

Flat bench 185x12 30sex break x8 30 sec break x 7 ( damn !!)

Dumbell pullovers
45 x 12 slow stretch
60x12 slow stretch
70x 10 slow stretch

Body weigh dips to failure 2 sets ( chest crapping out on me now could barely nail 12)
pec dec 185x15x15
205x8x6 ( may have Been 235 not 205 but can't remember)

Overhead dumbell tri extensions

45x25
60x15
70x12x11

One other tricep machine don't know what to call it it's like a hammer press or something opposite of a preacher curl.
Banged out the whole stack for reps 2 sets.

Half assed some one arm dumbell tri extensions but called it quits I wasn't doing any good anymore was too worn out!
-Mike
 
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Rustilldown said:
About to crush chest !
Update , had a very good workout

20 min on bike

Chest warm up bb bench 135xfailurexfailure

Incline flys 25xfailure
35x15
45x12 drop set 30x12
45x12 drop set 25xfailure

Flat bench 185x12 30sex break x8 30 sec break x 7 ( damn !!)

Dumbell pullovers
45 x 12 slow stretch
60x12 slow stretch
70x 10 slow stretch

Body weigh dips to failure 2 sets ( chest crapping out on me now could barely nail 12)
pec dec 185x15x15
205x8x6 ( may have Been 235 not 205 but can't remember)

Overhead dumbell tri extensions

45x25
60x15
70x12x11

One other tricep machine don't know what to call it it's like a hammer press or something opposite of a preacher curl.
Banged out the whole stack for reps 2 sets.

Half assed some one arm dumbell tri extensions but called it quits I wasn't doing any good anymore was too worn out!
-Mike
Click to expand...

30 sex break with flat bench? Musta been a long break ;)
 
Legs . 20 minutes on bike
Oh I'm back up in ft McMurray and the gym is mediocre. First thing I try is leg press and it's broken, which is seriously depressing I've fallen in love with the leg press

Squats . 225x12x12
315x10x8x6 ( meh wasn't feelin it so much)
Front squats 135x15
185x15x12
225x10x10 (new fav exercise for now. Just raped me, I mean I really will be suffering at work tomorrow:( .. But I love it!!!!!)
Everything else was hard to complete but here goes
Good mornings
135x12x12
Walking lunges , 50lb per hand to failure x 2

Split squats, butt bridges ?? With 45 lb plate on pelvis
Skipped abs and calves and destroyed some free camp food :) !
 
Evan Tipps said:
Looking huge man..
Click to expand...

Thx dude! Want to be bigger though;)

Haven't updated in a few days been busy working and stuff. Yesterday 26/04/2012 shoulders / tricep

I don't remember all my numbers but I destroyed them! Cable crossovers are really proving to be effective for rear delts man they are on fire for days after doing them, and I can see muscle forming there..

27/04/12 back/bicep

20 min bike ride 2 30 sec sprints mixed in

Back, lat super wide pull downs
100x20
140x18 drop set 100x12
140x15 drop set 100x12

V handle pull downs
160x12quick break x8
200x10(felt real good!) drop set 85x12

Strait bar shoulder width cable rows
100xfailure 30sec break x failure

Bent over rows
135x12
185x8
225x5 ( clean form back was already spent )
Deadlifts
275x5x5x5 ( 30 sec pause between each)
315x5x5x5( 30 sec pause between each) < anyone who has hit heavy squats or deads especially can probably relate to the euphoric feeling it can sometimes give, this weight went up easy but i felt like i mastered the form today, and by the end of the third set I felt like Iwas on top of the world wow it felt good but I'll be feeling it tomorrow!! I feel like walking The 2 minutes down the hallway to hammer out some more but I don't think I should...)

20 bw Pullups

Bicep
Bunch of super sevens and hammer curls, nothing special just got a good pump going then Peaced out for dinner. still maintaining 200 lbs well into pct now, think I'm actually getting bigger still, food is the number 1 anabolic I have discovered !
-Mike
 
28/04/2012
Chest tris
Hot outside at work today sweat my bag off consumed half of one of those big water dispenser jugs just to hydrate.

20 minutes on bike

Flat bench
135x20
185x5
225x5
235x5
245x5
255x5
265x5(PR!!) last one was a struggle but It was all me told spotter not to touch it!

Incline flys 35xmany drop set
20xmany

Incline dumbell 70x12 felt weak after flat bench so I left it at that

Push down dip type machine

Not really sure how to describe it but it's a seated machine that simulates dips. 3 sets of 270 x 15 or so, good tricep exercise too

Incline barbell 135x12x10x9x6x6x6 short rests

Bailed on triceps they felt exhausted anyways
-Mike
 
29/04/2012
Leg day! My fav. Today all day at work I was day dreaming of squatting 405. Literally haha

20 minute light bike warm up

Squats.
225x12 warm up
315x8
315x8
365x5...PR!
385x3... PR!!
All squats were cleanly executed except my third rep on 385, but I'm counting it anyways Lol

Front squat . 185x10x10x8

Single leg standing ham curls??

25x25x25x25
50x15x15

Seated calf raises, 50x50warm up
100x25 full reps and tons of partial reps
150x12full reps a few partial reps

Stretch and abs and a few butt bridges

Jumped in with someone squatting at the End and hit a few more squats
315x5x5x5

That's it supper time! very impressed with squats today mind over matter sometimes I think.
-Mike
-
 
Very good squat pr :). You seem to be hitting alot prs! On your pct too right? If so that's amazing man
 
Thx to both of you and Evan yes I'm in pct actually like 3 weeks in but I feel better now with hcgenerate, post cycle and unleashed than I felt all cycle...oh and I've been eating more than I did all cycle too, also taking 12.5 mgs Ostarine throughout pct but that is more so for joints and I swear my joints feel amazing...best they have felt in years.
 
That's great bro! My joints have hurt a little recently. But they seem to be feeling better now though!
 
Same here man.. I hate any kind of pain if it doesnt have to do with gettin huge! And I always follow your log bro! Its inspiration
 
Evan Tipps said:
Same here man.. I hate any kind of pain if it doesnt have to do with gettin huge! And I always follow your log bro! Its inspiration
Click to expand...

Yeah the muscle pain is great you known your doin something productive when your hobbling outta the gym after leg day, or face plant doing pushups on chest day :P
 
30/04/2012

Weight 199.5. So maintaining so far while being back to work 10 hours daily, this is good :) really tinkering with my diet to see what I am actually consuming and burning daily, I'm going to run my numbers through some sort of calculator and count calories for a while for the first time in my life, see where I stand. Time to get serious:):)!!

Rode bike for 30 minutes, ease my legs up after a heavy day yesterday, then I just hit biceps wanted to have an easier day. I dont really keep track of numbers for arms just get a Wicked pump going try to get as much blood and oxygen into them. Stretched legs at end of workout for 10 minutes or so
-Mike
 
Ok ran a Calorie counting app. I am expending 4500 a day roughly and today I consumed 4000. And that is alot of food. Will continue at this to see how accurate it is. And watch the scale.353 carbs, 350 protein, 106 fat.45 grams fiber

About 80 of those carbs are from
fruits..
 
01/05/2012
Just a sick workout today,
Warm up bike 20 minutes with a few sprints-- these are cutting me down I can almost tell daily , just make up the calories in food and I feel as im leaning/ hardening up without dropping weight.

Shoulders / tris
Little rotary cuff workout
Shoulder press machine warm up - 45 per side x 30x30x30x30

Clean and press 95x30( only cleaned a few times rest were standing presses)

135x12x12x12(cleaned every one)

Side raises , 20 lb / arm 6 reps together then 10 per arm switch arm 10 per arm switch arm and so forth back and forth until ready to explode'n super set with holding dumbels out from sides 40 lbs 30 sec hold very painful in a good way!!

Rear delt flys . 15sx20x20x20

Cable crossovers for rear delts high range then medium range multiple sets/ reps just 20lb per cable, no handles, holding the bare cable.

Dumbell press. 50x12
60x8
70x6( PR) feeling very strong today

Body weight dips 3 sets of 15ish

Seated dips on machine.
185x30quick breakx20
235x12x12( actually I like this machine alot it really hammers my lower chest too I feel it more than bench.

Skull crushers
60x20quick pausex12
80x10 into 10close grip presses

Situps and plank / quick stretch and then chowed down. They had really lean chicken for the first
Time ever I ate tons of it!
-Mike
 
02/05/2012
Back/bis
20 minutes on bike with sprints
30 bw pull ups
Bent over rows -135x12x12x12x12
Deadlifts 275x12 315x12x10x8x6x5x5x5( mother of
God this was a good sesh)
Seated one arm cable rows opposite hand to leg plant
40x20x20x20x20x20x20 back and forth until back and bis were on fire
Seated row 160x8x8
Cable cross overs 20x12x12x12 mid height pully
Vgrip pulldowns 140x12 160x8( tired back)

Easy curls 50 x30 tight hold and squeeze
70x12
80x10 super set 30 x15
Hammer curls 35x12 each arm super set 20xfailure
Abs- window washers 2 sets of 30 superset with hanging leg raises to failure.

I have slowly added more oats to my shakes for added calories , and my weight had dropped to 198 for the last few days SOB the big 200 is where I need to be. Will add even more slowly over the week. I seemto have freaking unlimited energy though but soon as I lay down I can sleep. It's my 8th 10 hr work day complete and I have worked out with intensity every day. Also at work today I did 40 pullups horsing around on this door I framed in. View attachment 70193
Heres some post workout vascularity
View attachment 70203

Another good day in the books
-Mike
 
mattrag said:
dang I disappear for a little while and the whole routine is looking insane!!
Good work man!
Click to expand...

Hey thx for dropping in buddy always appreciate the feedback !! I decided its time to get serious haha and counting calories for the first
Time in my life really does help you see where you are at macro wise. And it's making a big difference. Do you have a log up anywhere I can follow ?
 
Rustilldown said:
Hey thx for dropping in buddy always appreciate the feedback !! I decided its time to get serious haha and counting calories for the first
Time in my life really does help you see where you are at macro wise. And it's making a big difference. Do you have a log up anywhere I can follow ?
Click to expand...

Thats some amazing food intake though!
What workout program you following now?

And here is my log here. I'll try to be more consistant with the posting now that I will have a follower :D

http://www.elitefitness.com/forum/a...ags-summer-cut-log-896553-3.html#post12947703
 
03/05/2012
Chest tris

Warm up bike 30 minutes
Flat bench 135x30
185x12
225x10 PR ( rep wise)
245x5
265x5
270x4( got 5th up with help from spotter but wasn't all me :( really burned though !!!)
135x12 slow stretch

Incline bench
135x12x12x12 slower controlled
Reps, flat bench tired out upper body temporarily

Incline flys 35x12 super set 25x12ish
2 sets!

Dipping machine 180 x 30 x 20x20

Incline DUmbells 70x10
80x8( almost dropped on myself my arms like gave out)
Pushups body weight x 3 pushups LoL no go !
Cable flys 30x12 20x12x12 high pulley

Tricep rope extensions did a bunch till they really hurt I don't remember weight

That's all I could muster up but felt like a pretty good routine. Strength and energy are insane, Soon as I Kay down after supper though I'm done!
-Mike
 
mattrag said:
Thats some amazing food intake though!
What workout program you following now?

And here is my log here. I'll try to be more consistant with the posting now that I will have a follower :D

http://www.elitefitness.com/forum/a...ags-summer-cut-log-896553-3.html#post12947703
Click to expand...

Awesome I'll chime in often and follow! I'm actually losing weight it saddens me i bumped to 4600 cals now all clean. But today I was 195. Won't sacrifice my cardio though it makes me feel really good daily... Just need to eat more I guess :P. I'm just following a split for now shoulders tris, back bis, chest tris , legs. Go as many days in a row as I can and break when I need to... It's helping my hips straitened out from not squatting bombs every day yet I am still progressing on them.. Feels good
 
Rustilldown said:
Awesome I'll chime in often and follow! I'm actually losing weight it saddens me i bumped to 4600 cals now all clean. But today I was 195. Won't sacrifice my cardio though it makes me feel really good daily... Just need to eat more I guess :P. I'm just following a split for now shoulders tris, back bis, chest tris , legs. Go as many days in a row as I can and break when I need to... It's helping my hips straitened out from not squatting bombs every day yet I am still progressing on them.. Feels good
Click to expand...

Ah nice! Looks like you are progressing well. What kinda cardio you do? HIIT? OR LISS?
 
Nakor said:
What kind of split are you using now? MWF Push/Pull/Legs?
Click to expand...

Shoulders tris/ back bis/ chest tris/ legs in that order , as many days in a row as I can hard as I can and then I'll break for a couple when I feel the need. It's hard to overtrain if you eat alot. Abs almost every workout.

And for cardio I mostly do 20 minutes
On the bike with 4 or so sprints mixed into the ride. I run the stairs at home on days off but I don't jog often I dont enjoy it. Stairs are badass though :)
 
Heading home for 5 nights off what what!! Pretty pumped to sleep In my own big ass bed lol can't wait! Probably take tonight off even though I think I could throw down a savage leg day but wife will be pissed if I don't stay in after being gone 10 days. Next shift I'm going to go for 24 days strait, lots of money to be made for my R1 future purchase ;) -Mike
 
Rustilldown said:
Heading home for 5 nights off what what!! Pretty pumped to sleep In my own big ass bed lol can't wait! Probably take tonight off even though I think I could throw down a savage leg day but wife will be pissed if I don't stay in after being gone 10 days. Next shift I'm going to go for 24 days strait, lots of money to be made for my R1 future purchase ;) -Mike
Click to expand...

Ah, nice sorry if you answered this before, but what line of work are you in? Sounds like a ROUGH schedule. Specially with family. And you still find time to workout lol DAMN.
 
mattrag said:
Ah, nice sorry if you answered this before, but what line of work are you in? Sounds like a ROUGH schedule. Specially with family. And you still find time to workout lol DAMN.
Click to expand...

I work up in northern Alberta i am a jman carpenter and have a small crew I work with on an oilsands site. I set up and install sleeping quarters, temporary offices and modular trailers, alot of framing and industrial type carpentry. Some of the sites have been pretty rough but the last 4 years I have been on a very large site, with a 2500 man camp it's like a small town, rooms are small n shitty but it does the trick and I have been able to keep my personal room for ages so thats a plus. I'm only 25 and it pays very well and have a great wife ( not official but pretty much been together forever) so I'm going to make as much as I can until we have a family , then slow down. As for working out, I see so many old drunk boozers who have wasted their life in camp , there are a group of us regular gym goers so it's fun and inspiring. !
 
Rustilldown said:
I work up in northern Alberta i am a jman carpenter and have a small crew I work with on an oilsands site. I set up and install sleeping quarters, temporary offices and modular trailers, alot of framing and industrial type carpentry. Some of the sites have been pretty rough but the last 4 years I have been on a very large site, with a 2500 man camp it's like a small town, rooms are small n shitty but it does the trick and I have been able to keep my personal room for ages so thats a plus. I'm only 25 and it pays very well and have a great wife ( not official but pretty much been together forever) so I'm going to make as much as I can until we have a family , then slow down. As for working out, I see so many old drunk boozers who have wasted their life in camp , there are a group of us regular gym goers so it's fun and inspiring. !
Click to expand...

Just like your story! Awesome! You definitely got your head on straight! Good luck! And enjoy your short vacation ;)
 
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