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rustilldown
New member
Yeah that's exactly what it is, just so you don't over tax your body after squats a solid set of deadlifts should be enough
5x5 journey to incredible strength
- Thread starter rustilldown
- Start date
rustilldown
New member
09/04/2013
Legs
Sickest workout in a while
5 sets split squats warming up
Stiff legged DB deadlift
65x12
75x12
85x12
100sx10 ( clean form)
More split squats
Sitting hammy curls 4 sets
Laying hammy curls superset leg extentions 4 sets
Leg press superset calf pressing
6 plates x side
14 reps
12 reps
11 reps
8 reps
Ran some stairs
Calf raises seated
2 plates x failure (3 sets)
Squat
275x5
315x5
365x3 ( legs were so weak )
Foam rolled , stretched, abs
Good workout!!
View attachment 103203
Looking pretty big in the gym now, 210 is near and I still am pretty lean and fast , good cardio still
Legs
Sickest workout in a while
5 sets split squats warming up
Stiff legged DB deadlift
65x12
75x12
85x12
100sx10 ( clean form)
More split squats
Sitting hammy curls 4 sets
Laying hammy curls superset leg extentions 4 sets
Leg press superset calf pressing
6 plates x side
14 reps
12 reps
11 reps
8 reps
Ran some stairs
Calf raises seated
2 plates x failure (3 sets)
Squat
275x5
315x5
365x3 ( legs were so weak )
Foam rolled , stretched, abs
Good workout!!
View attachment 103203
Looking pretty big in the gym now, 210 is near and I still am pretty lean and fast , good cardio still
NoFatChicks91
New member
Good shit brother!!
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
rustilldown
New member
rustilldown
New member
rustilldown
New member
10/04/2013
Chest
Warm up
50 bw pull-ups
Rear delt flys
Incline bench 135x18x15x12
185x5
225x3
Pec dec
150xmany drop set 70xmany
210x12ish drop set 70xmany
235x10 drop set 70 x many
Ran 10 short flights of stairs
Decline bench explosive
135x15
185x12
225x5(not very explosive)
245x3( not very explosive )
Bw dips 3 sets to failure
Ran 10 short flights of stairs
Stretched
And abs
Sprinted one lap , ( half sprinted I was gassed)
Weight after supper...210.3!!!!
View attachment 103413
View attachment 103423
Chest
Warm up
50 bw pull-ups
Rear delt flys
Incline bench 135x18x15x12
185x5
225x3
Pec dec
150xmany drop set 70xmany
210x12ish drop set 70xmany
235x10 drop set 70 x many
Ran 10 short flights of stairs
Decline bench explosive
135x15
185x12
225x5(not very explosive)
245x3( not very explosive )
Bw dips 3 sets to failure
Ran 10 short flights of stairs
Stretched
And abs
Sprinted one lap , ( half sprinted I was gassed)
Weight after supper...210.3!!!!
View attachment 103413
View attachment 103423
rustilldown
New member
11/04/2013
8am
Back bis
5 min steady pull-ups about 8 at a time ( getting harder with this added weight!)
Deadlifts
225x12x12x12x12
BB rows
225x5x5( superset bent over flys)
135x12x12
Db rows
75x10x10x10 ( didn't wanna go heavier, helladrol is giving back pumps)
Close grip pulldowns
120x15x15x15 ( fast sets)
Rear delt cable cross overs
3 sets 25x arm to failure
Rear delt pec dec
130x12
Drop set 90x 12
Drop set 30x12
30 x 12 strict ass form full range of motion 2 sets
Wide grip lat pulldowns
Can't remember weight, not that much back is effed
2 sets more for the stretch
10 mins of bike intervals
Bicep giant set
60 lbs ez curl x 18
Drop set 40 x 12 drag curls
Superset 40 lb hammer curls 8x arm
Drop set 25x whatever
Drop set 15 x failure
Break to stretch and foam roll
Preacher curls 3 sets
I am in absolute full swing in the gym I feel so god damn good, this was a long intense workout I forced myself to leave
Also had a suprise week off work start. Today rather than next Thursday so I'm stoked, gymming 2 a days and eating heavy but clean until I hit 215. Stevesmi is a smart fucking bulking genius. Hard work intervals and pancakes and oats is how you grow lol .
Yesterday's diet
4 30am
1.5 cup oats
1 scoop quickmass
Cinnamon
Half Cup goji berries
8 am
Kashi granola bar
1 scoop chocolate hemp protein in water
10 am
Cup oats mixed with Greek yogurt
1 whole egg
2 egg whites
1 tuna sandwich on rye
130 pm
Same as above plus 1 can sardines
5 pm ( pre workout )
Cup oats n whey
Between 7-8 pm post workout
40 grams waxymaize, 1 scoop quickmass, 1/2 cup oats
9 pm
Lean mean n veggies , wheat thins and cheese, and I nibble on this and that whenever I'm hungry
Maybe some peanut butter and almonds if still hungry pre bed
Pm workout
50 bw pull-ups ( narrow grip )
Side lateral raises
I did a bunch a back and bi work again to shock the body
Ran 5 minutes of constant stairs
Ate big
212.
8am
Back bis
5 min steady pull-ups about 8 at a time ( getting harder with this added weight!)
Deadlifts
225x12x12x12x12
BB rows
225x5x5( superset bent over flys)
135x12x12
Db rows
75x10x10x10 ( didn't wanna go heavier, helladrol is giving back pumps)
Close grip pulldowns
120x15x15x15 ( fast sets)
Rear delt cable cross overs
3 sets 25x arm to failure
Rear delt pec dec
130x12
Drop set 90x 12
Drop set 30x12
30 x 12 strict ass form full range of motion 2 sets
Wide grip lat pulldowns
Can't remember weight, not that much back is effed
2 sets more for the stretch
10 mins of bike intervals
Bicep giant set
60 lbs ez curl x 18
Drop set 40 x 12 drag curls
Superset 40 lb hammer curls 8x arm
Drop set 25x whatever
Drop set 15 x failure
Break to stretch and foam roll
Preacher curls 3 sets
I am in absolute full swing in the gym I feel so god damn good, this was a long intense workout I forced myself to leave
Also had a suprise week off work start. Today rather than next Thursday so I'm stoked, gymming 2 a days and eating heavy but clean until I hit 215. Stevesmi is a smart fucking bulking genius. Hard work intervals and pancakes and oats is how you grow lol .
Yesterday's diet
4 30am
1.5 cup oats
1 scoop quickmass
Cinnamon
Half Cup goji berries
8 am
Kashi granola bar
1 scoop chocolate hemp protein in water
10 am
Cup oats mixed with Greek yogurt
1 whole egg
2 egg whites
1 tuna sandwich on rye
130 pm
Same as above plus 1 can sardines
5 pm ( pre workout )
Cup oats n whey
Between 7-8 pm post workout
40 grams waxymaize, 1 scoop quickmass, 1/2 cup oats
9 pm
Lean mean n veggies , wheat thins and cheese, and I nibble on this and that whenever I'm hungry
Maybe some peanut butter and almonds if still hungry pre bed
Pm workout
50 bw pull-ups ( narrow grip )
Side lateral raises
I did a bunch a back and bi work again to shock the body
Ran 5 minutes of constant stairs
Ate big
212.
Last edited:
rustilldown
New member
12/04/2013
Workout 1 (9 am-11am)
Rotary cuff warm up
4 sets rear delt flys( seem to be getting better at activating these I can really feel them contracting)
Military on smith
100 reps bare back
5 sets ^^^
Db shrugs super set high rows
65lb dbs x15 SS 60 lb high rows x 12
85 lb DBS x12 SS ^^
100lb dbsx 8 SS ^^
Machine laterals
3 sets with drop sets
Cable side laterals
3 sets 15 x arm 12 reps
Hammer strength shoukder press
3 sets forget weight
Ran 10 flights stairs , stretched/ abs
Popped 4 gear took a 10 min break
Tricep rope downs
4 sets with drop sets
50 bw explosive dips
40 lb overhead 1 arm tri extentions
3 sets
Ran 8 flights stairs
Foam rolled
50 bw dips
210 morning weigh in!!
All bloat is gone now too
Body seems to be adjusting to 500 grams of carbs
Tonight should be record breaking after legs lets see 213!!
Workout 1 (9 am-11am)
Rotary cuff warm up
4 sets rear delt flys( seem to be getting better at activating these I can really feel them contracting)
Military on smith
100 reps bare back
5 sets ^^^
Db shrugs super set high rows
65lb dbs x15 SS 60 lb high rows x 12
85 lb DBS x12 SS ^^
100lb dbsx 8 SS ^^
Machine laterals
3 sets with drop sets
Cable side laterals
3 sets 15 x arm 12 reps
Hammer strength shoukder press
3 sets forget weight
Ran 10 flights stairs , stretched/ abs
Popped 4 gear took a 10 min break
Tricep rope downs
4 sets with drop sets
50 bw explosive dips
40 lb overhead 1 arm tri extentions
3 sets
Ran 8 flights stairs
Foam rolled
50 bw dips
210 morning weigh in!!
All bloat is gone now too
Body seems to be adjusting to 500 grams of carbs
Tonight should be record breaking after legs
lets see 213!!
Buildingup24
New member
Sick gains
rustilldown
New member
Bulk lunch
View attachment 103563
View attachment 103573
View attachment 103583
View attachment 103593
Also I'm not
Sure if its the d spark but my nuts feel ginormous lol
View attachment 103563
View attachment 103573
View attachment 103583
View attachment 103593
Also I'm not
Sure if its the d spark but my nuts feel ginormous lol
Last edited:
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