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5x5 journey to incredible strength
- Thread starter rustilldown
- Start date
rustilldown
New member
Pm workout
Legs
Split squats
3 sets , little stretching
Db stiff legged deads
65x15
85x12
95x12
105x10
Laying leg curls SS leg extentions
3 sets to failure
Leg press SS calf press
6 plates a side x20x 20x15x15
Fast sets
Standing calf raises
250x20x20
370x12x12
15 min bike ride , 5 minutes of them were sprint intervals
Squats
225x15
275x12
315x10x8
Legs just messed !
View attachment 103663
Chicken breast stuffed with asparagus n cheddar
Legs
Split squats
3 sets , little stretching
Db stiff legged deads
65x15
85x12
95x12
105x10
Laying leg curls SS leg extentions
3 sets to failure
Leg press SS calf press
6 plates a side x20x 20x15x15
Fast sets
Standing calf raises
250x20x20
370x12x12
15 min bike ride , 5 minutes of them were sprint intervals
Squats
225x15
275x12
315x10x8
Legs just messed !
View attachment 103663
Chicken breast stuffed with asparagus n cheddar
rustilldown
New member
rustilldown
New member
13/04/2013
Chest
10 min WU with rotary cuff work and rear delt
Incline flys
35x20x20x18x16
( fast paced)
High pulley cable flys
4 sets 20 lbs strict form SS bent over rear deltflys
Pec dec
200x12
Drop set
135x12
Drop set
95xfailure
135x failure
Incline bench
135 x 12x12x8 x8x6x6
( could really feel this in the pecs)
Ran 10 flights stairs
15 min bike ride off and on 15 second blast sprints
Abs
Bw dips x 50
Flat Db bench
80x12
SS 80 lb ez curl skull crushers
90x12 SS 80 skull crush
100 x 7 ( no SS)
Flat Explosive bench
135x12
30 sex break
135x10
30 sec break
135x8
135x6
Tricep ropedowns
Ran 10 flights stairs
Morning weight in, 213.5
Chest
10 min WU with rotary cuff work and rear delt
Incline flys
35x20x20x18x16
( fast paced)
High pulley cable flys
4 sets 20 lbs strict form SS bent over rear deltflys
Pec dec
200x12
Drop set
135x12
Drop set
95xfailure
135x failure
Incline bench
135 x 12x12x8 x8x6x6
( could really feel this in the pecs)
Ran 10 flights stairs
15 min bike ride off and on 15 second blast sprints
Abs
Bw dips x 50
Flat Db bench
80x12
SS 80 lb ez curl skull crushers
90x12 SS 80 skull crush
100 x 7 ( no SS)
Flat Explosive bench
135x12
30 sex break
135x10
30 sec break
135x8
135x6
Tricep ropedowns
Ran 10 flights stairs
Morning weight in, 213.5
rustilldown
New member
Steak n eggs, honey pb pancakes
View attachment 103723
Went on to eat 4 more pancakes and half a box of wheat thins, good lord
View attachment 103723
Went on to eat 4 more pancakes and half a box of wheat thins, good lord
Last edited:
rustilldown
New member
Pm workout
10 min bike ride
Squats
225x12
275x12
315x10x8
Stiff legged deads ( DBs) SS laying hammy curls ( 110 x failure every set)
80x12
90x12
105x10
Seated calf raises 3 sets 2 plates x failur
Ran 5 flights stair
10 min bike ride with 10 sec bursts of full energy
Deadly forearm circuit
Minor stretching
Tonight's weight
214.0 so close
Some things to note
Back pumps are pretty outrageous at 100 Mgs/ day hella but still manageable
I stopped the katana a few days ago It was making me lethargic.. Feel better since then
The weight gain from 210 -214 has Been pure muscle .. No joke . I am as lean if not leaner at 214 now than I was at 210, and I am eating like a savage its un human.
Not sure if its the d spark or the helladrol I feel it's the d spark , but my skin is so tight as soon as I get any sort of a pump going. I have never ever been any where near this level of size or fitness in my life. It doesn't seem to matter how much I eat in a day or what it is( I'm keeping it clean as can be , slow digesting carbs and healthy fats and so forth) the only thing I experience is an over full feeling and it passes within hours of laying on the couch
Here is an example of today's diet
5 30am
1.5 cup oats, 1 banana , half cup blueberries , half carton egg whites, 1 scoop whey , cinnamon , tbsp coconut oil , quarter cup raw cacao beans . ( all blended up into a shake)
730 am gym
9 am 1 cup oats, 1 scoop whey
11 am , 12 aunt jemima mini pancakes. Half tbsp pb on every one ( savage I know ) 6 oz top sirloin , half carton egg whites, mushrooms and onions
^ seriously stuffed fuck me^^
Proceeded to lay on couch watching masters
2 pm 30 wheat thins, can of oysters
530 pm
1 cup oats n half scoop whey
645 gym
815
1 cup oats , half scoop whey
915 ( now) tuna Sammy on rye
And will eat again before bed , Greek yogurt almonds and hemp hearts or somethin
Now I have no desire to calculate those macros but I know it is a ton and more carbs than I thought my body could handle
10 min bike ride
Squats
225x12
275x12
315x10x8
Stiff legged deads ( DBs) SS laying hammy curls ( 110 x failure every set)
80x12
90x12
105x10
Seated calf raises 3 sets 2 plates x failur
Ran 5 flights stair
10 min bike ride with 10 sec bursts of full energy
Deadly forearm circuit
Minor stretching
Tonight's weight
214.0 so close
Some things to note
Back pumps are pretty outrageous at 100 Mgs/ day hella but still manageable
I stopped the katana a few days ago It was making me lethargic.. Feel better since then
The weight gain from 210 -214 has Been pure muscle .. No joke . I am as lean if not leaner at 214 now than I was at 210, and I am eating like a savage its un human.
Not sure if its the d spark or the helladrol I feel it's the d spark , but my skin is so tight as soon as I get any sort of a pump going. I have never ever been any where near this level of size or fitness in my life. It doesn't seem to matter how much I eat in a day or what it is( I'm keeping it clean as can be , slow digesting carbs and healthy fats and so forth) the only thing I experience is an over full feeling and it passes within hours of laying on the couch
Here is an example of today's diet
5 30am
1.5 cup oats, 1 banana , half cup blueberries , half carton egg whites, 1 scoop whey , cinnamon , tbsp coconut oil , quarter cup raw cacao beans . ( all blended up into a shake)
730 am gym
9 am 1 cup oats, 1 scoop whey
11 am , 12 aunt jemima mini pancakes. Half tbsp pb on every one ( savage I know ) 6 oz top sirloin , half carton egg whites, mushrooms and onions
^ seriously stuffed fuck me^^
Proceeded to lay on couch watching masters
2 pm 30 wheat thins, can of oysters
530 pm
1 cup oats n half scoop whey
645 gym
815
1 cup oats , half scoop whey
915 ( now) tuna Sammy on rye
And will eat again before bed , Greek yogurt almonds and hemp hearts or somethin
Now I have no desire to calculate those macros but I know it is a ton and more carbs than I thought my body could handle
rustilldown
New member
rustilldown
New member
14/04/2013
Am workout
Shoulders
Rotary cuff warm up
Side delt massacre
Db military
45x20x20x20x20
SS farmers holds and swinging side laterals
Crap I can't even remember everything I did
10 min bike Intervals
Tricep massacre
Foam roll
5 flights stairs
Done in 80 minutes
Muscles are so Rockhard it hurts joints are dry too
Am workout
Shoulders
Rotary cuff warm up
Side delt massacre
Db military
45x20x20x20x20
SS farmers holds and swinging side laterals
Crap I can't even remember everything I did
10 min bike Intervals
Tricep massacre
Foam roll
5 flights stairs
Done in 80 minutes
Muscles are so Rockhard it hurts joints are dry too
Buildingup24
New member
More fish oil.
rustilldown
New member
I doubled my intake today thx
!Skipped pm workout too , let the body rest for a half night and hit it hard again tomorrow!
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