5x5 journey to incredible strength

[rustilldown]

15/04/2013

Am workout
Back / bis
Rotary cuff / rear delt warm up

50 pull-ups
10/10/9/8/6/6/2
(Did 51 )

Duel cable pulldowns

70x arm x 12
Drop set 40 x 12
Drop set 25 x failure
Quick break
25 x failure

^^ just kept constant tension on the lats

DB Rows
75x12 x12 x12 x12w
^^ SS bent over flys (10lbs x failure )

Cable crossovers high pulley
3 sets SS wide grip pulldowns

Back extentions , about 50 BW

Ran 10 flights stairs

10 min on bike medium pace

Biceps

Ez bar curls
60 lbs x 15 tight squeeze
Drop set 30 lbs drag curls
^ 2 sets ^

Preacher curls
Forget weight just went to failure 3 quick sets

5 min on bike ,
20 sec interval blasts

Nasty ab circuit and foam rolling

Felt really good in there today , the muscle tightness and hardness is so extreme now it's hurting.

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At 10 am^^

 

[rustilldown]

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[NoFatChicks91]

Dayum haha love the volume dude badass stuff going on here.

You're looking mean and big as fuck!

Sent from my SPH-L710 using EliteFitness

 

[rustilldown]

Pm workout

10 flights stairs
10 min bike intervals
Bench
185x15x12
225x6
245x5
245x5
^ don't wanna over exert shoulders but felt powerful

Squat 275x5x5
315x5x8

Deadlift 315x5x5

10 flights stairs 5 min bike sprints

 

[rustilldown]

Dayum haha love the volume dude badass stuff going on here.

You're looking mean and big as fuck!

Sent from my SPH-L710 using EliteFitness

Why thank you sir!

 

[rustilldown]

16/04/2013
Wanna start off by saying its my wife's bday sexy bitch

Ok chest workout for the ages!

WU
10 lb rear delts on incline bench x 60
Shoulder rotations , rotary cuff wu

Incline flys
30x failure ( very strict form tight squeeze)
SS db incline rolls ( DBS together in mid chest palms towards eachother, push up roll wrists in)
4 savage sets ^
Incline bench
135x8x8
( shoulders too tight ATM)

Cable flys lower pulley upward motion
, 4 sets SS side lateral machine

Chest Is really feeling big and tight

BW dips x 30
Dips +45x8( belt is ghetto was fuckin up)
Dips +90 x 12x12( when I lifted myself up my tight back and hips popped and cracked loudly , hurt like a bitch then it felt really good )
Ran 10 flights of stairs and 6 min bike ride

Dips + 135x5x5 ( very tough )
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Tricep rope downs foam roll

More side laterals, really aiming for
That width .
Ran 10 flights stairs and said enough

Weight is consistantly at 215, which is ok for now I actually look massive lol I think I'm scaring my wife .

 

[Buildingup24]

Question- notice alot of kids in my schools gym have more size than me. Yet I am stronger (for reps)
What gives?

 

[Buildingup24]

Obviously "gain weight" I know but I seem to put on more fat/less muscle than others.

I don't wanna jump gun n say they take pro hormones or something

 

[rustilldown]

Obviously "gain weight" I know but I seem to put on more fat/less muscle than others.

I don't wanna jump gun n say they take pro hormones or something

So many different variables could be at play, could be consuming more food along with taking something special, could be genetics, maybe they higher rep and consume more carbs and don't do the intervals .. I know I am using gear/ pro hormones / supps pretty much somethin all the time, but just recently since I've been eating more and working out with less cardio , higher reps chasing the pump, i have gained a ton of size, but not a ton of strength

 

[Buildingup24]

So many different variables could be at play, could be consuming more food along with taking something special, could be genetics, maybe they higher rep and consume more carbs and don't do the intervals .. I know I am using gear/ pro hormones / supps pretty much somethin all the time, but just recently since I've been eating more and working out with less cardio , higher reps chasing the pump, i have gained a ton of size, but not a ton of strength

Gotcha. I Been going higher rep in the afternoon. (I don't always write it)
I've just noticed alot play basketball, eat pizza, n have more size. Just curious thanks mike. Ill do more high rep stuff n see how that goes. I'm taking in roughly 150g carbs which is about 1g/pound of bodyweight so I'm not "low"