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5x5 journey to incredible strength

Buildingup24 said:
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"
Click to expand...

No that's not " low" but I bet you would find more size if you doubled it or added just 100 grams more and lowered fats to compensate. Especially while doing the 2xdays. Lately a few of my meals have easily had 150 grams carbs, I do plan to reduce it now but I blew up eating like that and doing the 2x days with intervals has pretty much kept all fat off me, most anyways. Creatine hcl stacks quite nicely with a little higher carb consumption also. Keep me updated buddy ! Also age plays a roll too, I am only finally adding size now too and I've ran a few good cycles of gear in my day and this lighter one with the revised diet had really shown more gains than I've ever seen. Ever. I'm also getting older ..26 soon.
 
I'm 21 n a half lol.
Okay ill bump up carbs. Lower fats. I'm sticking with 2x a day with days off usually Saturday. N see how it goes (I'm doing the G Flux thru summer n see how it works- self experiment.

Also, I don't drink more than 2x a month n it's 3-4 max in a night.
I am on creatine.
 
Buildingup24 said:
I'm 21 n a half lol.
Okay ill bump up carbs. Lower fats. I'm sticking with 2x a day with days off usually Saturday. N see how it goes (I'm doing the G Flux thru summer n see how it works- self experiment.

Also, I don't drink more than 2x a month n it's 3-4 max in a night.
I am on creatine.
Click to expand...

Yah I don't think you will have a problem with a few more carbs , just keep the training intense like I know you already do . And yah drinking is very catabolic. That G flux is awesome man I am so glad you showed me that read
 
Pop into my fb page there's a cool article I posted.

Diet today.

AM- 8oz Greek yogurt/edamame/carrots/bell peppers/coffee

Lunch: 1 cup rice/4oz Greek yogurt/10 oz 93/7 beef/3oz chicken boobs/ 2 TBSP PB

Dinner: 3 cups rice/8oz grilled chicken/8 oz Greek yogurt/8 egg whites

Any changes?
 
Dinner is post hypertrophy/conditioning.

Lunch is preworkout (2hours before)
Breakfast is post strength work/low intensity cardio/stretches/foam roll
 
Buildingup24 said:
That would be lower fat than I usually go. I usually do salmon/ more pb. I figure 4 cups rice (cooked) is a good amount?
Click to expand...

Yeah I def think so man, try it for a week and if you bloat up too much then readjust , but don't freak if you bloat a little for 2 days, sometimes it takes a little for the body to adjust but I doubt you will I bet your muscles will fill up if anything and you will look more pumped, especially if you keep the carbs around workout time.
 
Pm workout
10 laps track
10 min bike intervals
10 flights stairs

Blasted arms and abs, and pulldowns

Everything else hurts, feeling really good today, my sarms search came in too finally I'm excited to transition from helladrol into the sarms tripple stack see if I can turn this 215 into a really lean machine !!
 
Today for my am workout I just ride the bike for 10 min, I stretched alot and did hamstring work. Very tight and hard bodied all over
 
Pm workout

Military press
95x25x25
135x18x18

Side laterals
4 sets of 25
Held DBS out by sides for an additional 30 sec after every set
( first day back in camp after travelling home every night for 2 months... Old gym buddies all made comments about how wide I was lookin, pull-ups and side delts for that Stallone look in the expendables !!)

Side cable laterals 3 sets
SS 60 lb upright rows (ez curl bar)

Multiple tricep rope downs and tricep pressing movements

Seated hammer strength shoulder press

Just a plate a side for like 30-40 reps
2 sets

Screwed around a little more on abs and forearms and traps but nothin special, weight holding steady at 215 and I'm ok with that don't need to grow anymore for a little while everyone is blown away lol .. Love it!
 
18/04/2013

Back biceps

50 pull-ups and pulldowns ( wide grip)

50 seated rows

Reverse cable crossovers SS bent over flys

3 sets Stiff legged deads SS back extentions

10 min bike ride
Abs
10 min bike intervals

Bicep circuit

Weight 215, crazy veins happening and serious size
 
18/04/2013

Back biceps

19/04/2013

30 min chest blaster, work been real physical

Getting mentally prepared to crush legs tonight :)
Dropped helladrol last night , was starting to feel negative sides 5 weeks in

Sarms are underway now, 50 mg s4 25 ostarine 20 gw. Continuing with dspark, unleashed and forma,
My nuts feel big right
Now and sex drive is pretty potent so something is doin somethin!
 
20/04/2013

15 min bike ride

Incline 5x5 DBS
70x12 wu
85x5
95x5
100x5

Squat
225x5x5
315x5x5x5( pretty easy but gonna keep it simple with good form, joints are tight and muscles are almost too hard that it hurts )

Deadlift
315x5

Slight incline bench
135x12
225x5x5x5x5
135x12

Been working with BU 24 on diet revamp to turn this little bit bloated 215 into a chiseled 210 hopefully when all is said and done. He knows his stuff and I respect his tips
And help, I ate about 3500 cals today and about 150 grams carbs compared to the 500 I was at.


Had a hard day at work and the lower carbs felt good most of
The day, I can feel the sarms energy big time. But right now at 845, I feel like I'm almost
Going hypo , I've felt this before and usually I either eat a granola bar if
I'm at work or try to ride it out as my body try's To adjust to lower carbs, getting a cold clammy sweat and feel light, I have access to quick carbs if needed so I'm gonna ride it out. Unless it Gets severe. Usually it
Only happens once or twice over the course of a couple days as I drop carbs then my body gets used to it and feels really good, skin always clears up and energy pics up. It's already passing now at 850.. ( so about 5 minutes )
Been doubling my veggie greens drinking a ton of water and also taking a liver detox just to really cleanse my system, lots
Of fish oils and omega 3s in my diet
Too. i increased coconut oil to help make up some fats. I did start to feel lethargic and tired eyes and savage back pumps the last week on. Helladrol at 125/ day. Also taking
Creatine freak which I have used
In the past( it's the Only creatine I have used that actually seems to reduce water weight, has
No stomach discomfort and really gives good muscle endurance and pumps. I had no back pumps at all today BTW

This is a long entry
Today.

Having a rough time with the wife now that we are both back to work and staying I'm separate camps away from eachother. Its driving me mental and I just don't know... Ugh I dunno, fuel for the gym.
 
Rustilldown said:
20/04/2013

15 min bike ride

Incline 5x5 DBS
70x12 wu
85x5
95x5
100x5

Squat
225x5x5
315x5x5x5( pretty easy but gonna keep it simple with good form, joints are tight and muscles are almost too hard that it hurts )

Deadlift
315x5

Slight incline bench
135x12
225x5x5x5x5
135x12

Been working with BU 24 on diet revamp to turn this little bit bloated 215 into a chiseled 210 hopefully when all is said and done. He knows his stuff and I respect his tips
And help, I ate about 3500 cals today and about 150 grams carbs compared to the 500 I was at.


Had a hard day at work and the lower carbs felt good most of
The day, I can feel the sarms energy big time. But right now at 845, I feel like I'm almost
Going hypo , I've felt this before and usually I either eat a granola bar if
I'm at work or try to ride it out as my body try's To adjust to lower carbs, getting a cold clammy sweat and feel light, I have access to quick carbs if needed so I'm gonna ride it out. Unless it Gets severe. Usually it
Only happens once or twice over the course of a couple days as I drop carbs then my body gets used to it and feels really good, skin always clears up and energy pics up. It's already passing now at 850.. ( so about 5 minutes )
Been doubling my veggie greens drinking a ton of water and also taking a liver detox just to really cleanse my system, lots
Of fish oils and omega 3s in my diet
Too. i increased coconut oil to help make up some fats. I did start to feel lethargic and tired eyes and savage back pumps the last week on. Helladrol at 125/ day. Also taking
Creatine freak which I have used
In the past( it's the Only creatine I have used that actually seems to reduce water weight, has
No stomach discomfort and really gives good muscle endurance and pumps. I had no back pumps at all today BTW

This is a long entry
Today.

Having a rough time with the wife now that we are both back to work and staying I'm separate camps away from eachother. Its driving me mental and I just don't know... Ugh I dunno, fuel for the gym.
Click to expand...

I feel a good few days off would do you some good right about now. Take it easy for a few and keep ya head up.....then get back to killing it!
Just my opinion take it for what it's worth man.
 
Elrock said:
I feel a good few days off would do you some good right about now. Take it easy for a few and keep ya head up.....then get back to killing it!
Just my opinion take it for what it's worth man.
Click to expand...

Well today I just did cardio and stretched so that's my day off :)

Had a real hard day at work craning trailers,
Cribbing blocking,
Hardly had time to eat anything,
The sarms are feeling good though I was energetic and positive all day even with all the outside stress.
 
22/04/2013

Shoulder blast ( feeling great today)!

Db press
35x20x20
50x20
60x12
70x10
75x7 ( pr?)

Seated BB military
95x15
105x12
135x10
135x8
Drop set bar x 20

3 sets back n forth upright rows with buddy

60 lbs x failure

Side cable laterals
10x12x12x12x12
(Just feeling the Burn)

Facepulls SS seated bent over flys

40x 15 ( 10 x failure )

3 more similar sets ^^

Dipping machine
3 plates 12 reps 2 sets

DB shrugs
80x20
100x12
Drop set 50 x failure

10 min bike ride slight abs

Awesome workout,
Things with wife are better just need to realize just cause we are apart working means our love has faded. Just some adjusting we need to do as we are both making really good money and aggressively saving for our home ( still sucks being away though) but I'm in a much more positive mood about it all

Weighed in at like 213 but it is feeling pretty freaking solid I won't lie. My body is adjusting to this weight . I upped carbs up a little today I really do need them at work here climbing ladders and walkin around all day, and my workout benefited from it big time as did my general mood. Had about 300 grams and that seems to be my sweet spot :)!! Felt great not bloated and not lethargic, could have gymmed for hours but a guys gotta sleep .
Had 300 grams carbs 350 protein and roughly 100-130 fat( closer to 100)

Sick workout
 
Last edited:
23/04/2013

Oh she was a sick one boys

Legs ( emphasis hammys)

Stiff legged db deads SS back extentions

50lb DBS x20
SS 30 bw ext

75x12 SS bw x failure
85x10 SS bw x failure

One legged hammy curls

25 x many x many
45 x 12? X 12? ( 4 sets each leg anyhow it burned )

Split squats SS goodmornings

Bw x 15 SS 135 lb goodmornings x 12

3 sets ^^

Box squats low bench 2 sec pause

225x5
275x5
315x5

Deadlift
225x8
275x5
315x5
365x5!! ( felt very powerful , good
Form , no chalk.) will be doing
These again soon. Like maybe tomorrow :P

Power cleans
135x10x8
Clean n press
135x8x8

Monster
Calf circuit

2
Sets hill climbers and ab destruction, plank, sit-ups , window washers

10 min bike ride

Siiiick
 
24/04/2013

Whooeeyy feeling
Good

Chest/back ( mixing it up)

Incline flys 30 x many ( feeling stretch warming up and getting the blood flowing)

30xmany
30xmany

Seated cable row

Strict form
120xmany x4 sets

Incline bench
135x20 x4 sets focus on stretch and blood flow

About 50 bw pull-ups

Wide and narrow mixed

Incline db
75x12x12
SS 40 lb rear delt flys( little swinging but I was aiming for that with a heavy pinch)
Incline db 70x12

Cable flys

25x20x20x20

Bunch of dips

10 min bike sprints

Window washer abs x 2 sets and leg ups

Stiff legged deads 70s( DBS )
SS hammy curls 3 sets
Db rows
75x8x8x8x8 no rest at all

Deadlifts
315x5x5x5

Weight 214 but feeling good !
 
Xandoz said:
Very nice workouts you really make them interesting ones.
Click to expand...

Thx my man, I'm trying to mix up heavy and hypertrophy, and keep high intensity cardio in there somewhat. Also decided to target weak points more often ( hamstrings lacking , could use more upper chest,
Few other things. Tryin to post
Pics but says my images are too large which is odd, I'm looking scary mean at 215 I am having a good time!
 
26/04/2013
4 am 20 min fasted cardio
20 min stretching/ hip thrusts

Hammy curls, stiff leg deads, good mornings and bicep circuit

Hamstrings are improving and so is my posture along with it, I sure neglected them for a while
 
Rustilldown said:
Thx my man, I'm trying to mix up heavy and hypertrophy, and keep high intensity cardio in there somewhat. Also decided to target weak points more often ( hamstrings lacking , could use more upper chest,
Few other things. Tryin to post
Pics but says my images are too large which is odd, I'm looking scary mean at 215 I am having a good time!
Click to expand...


Good to know but thats unfortunate because we would all love to see your progress.
 
Maybe some mods can pop I and help decipher the problem.. Phone won't let me upload pic any longer days they exceed my size limit, I've never had this problem it's only a few KIlobytes
 
I've had that issue before Idk what is up man.

Hey text me by the way lost all my contacts after I got drunk and dropped my phone lol

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
I've had that issue before Idk what is up man.

Hey text me by the way lost all my contacts after I got drunk and dropped my phone lol

Sent from my SPH-L710 using EliteFitness
Click to expand...

Lol sounds good homie least you never done what I did, was drunk swaying and texting over the toilet I was peeing in and dropped my phone in there and plunges right into the piss water after it to retrieve it.
 
25/04/2013

Pm workout
Just blasted arms to the max, had a huge pump going

Nothing crazy just drop sets and high volume lighter weights, I was too burnt out to do anything heavy I build an 8 foot high step n landing today in the sun
 
Pm workout
Huge Pr inside

20 min stairs as bike sprints mixture

Seated cable rows SS high pulley flys
120x20 (25x20)
140x18(25x20)
160x13( 25x20)
Squat
185x25x25x25
315x5
Decline bench
135x20x20
225x5
275x5
315x 2Pr( by about 25 lbs.. Haven't tried a max in months)
315x1

4 sets nasty hamstring curls SS split squats

Feeling incredibly strong and lean and new diet has me At 212 lbs but a very solid 212.. Thx Chikoo !!!

Still unable to load pics
 
28/04/2013
Shoulder/tricep

Warmed up with cable crossovers and face pulls
4 solid sets each

Side db laterals
4 sets 25
SS side holds

70 lb side holds
2 30 second cycles

Cable side raises
15 lbs x 10 per
Arm
3 non stop sets of about 10 each

3 sets db presses
Just 50 lbs 12 ish reps kept
Form clean
I did more sets of side holds and stuff too and 3 sets on the hammer strength shoulder press light and lots of pumps
I blasted tris and biceps too

Them sarms are somethin else

10 min bike ride
10 min bike sprints

I am gaining serious muscle mass and staying around 212
 
29 /04/2013

Shitty back workout was pretty tired from work

30/04/2013

4 am
15 min fasted cardio sprints and stretches

7 pm

10 flights stairs

Mashed abs

Hammer strength shoulder press SS
Side laterals

160x12 SS 25s x 10
200x12 SS 25sx10
245 x 8 ( maxed machine out!)


Duel pulley lateral pulldowns
SS seated cable rows

4 heavy sets

Bicep circuit

10 flights stairs max effort

Holy moly I wanted to test something out since I been " lower carbing " lately and having hit and miss workouts

So last night after workout I weighed in at 212 and somewht bloated looking even though low carbing
I decided to carb reload , I ate and entire box of granola bars before bed last night ( 8 of them 9 grams sugar each) and today I had about 400 grams carbs.. I sweat all day and full of energy and crushed the gym hard... I kept fat very low. Today I weighed in and 206.... And was lean as I've ever been 8 pack veins rock hard dense .. And felt incredibly strong. No desire to keep packing on the carbs either so insulin levels feel balanced... Anyway that's maybe account to the sarms or maybe with work all day I really do require I higher carb lower fat diet... Feeling good :)
 
Interesting stuff man. See I naturally feel better on lower carb higher fat (besides my love for ice cream lmao)

Sick workout for shoulders btw.
 
^^I second this. The high fat realli does help. Lifts do steadily increase. But then again i get some crappy workout and feel flat and weak!:(
 
01/05/2013

Just a little chest workout

Flat flys
40x15x15x12

Incline db press
65x15
75x15
90x12x10

Incline hammer strength
2 plates a side for a bunch a reps chasing the pump

I think it's all I did, was tired from work but it's better than nothin

02/05/2013

4 am
10 min bike sprints
Back/bis

50 pull-ups and pulldowns
4 sets face pulls(55lbsx 12ish)
4 sets seated bent over flys
15 lbs x 15

Back extentions
5 min bike intervals

Nasty bicep circuit I need to measure my arms they gotta be 17s now or damn near... Also it's my last half day of work then 6 days off thank god !

Those 6 days will be focused on gym massacre as my wife is away at work Im home all alone. I'm nearing the end of my month of sarms and debating whether to go on another month or not, I do feel like I'm making good progress regarding strength

Body weight is still around 210 hit or miss
 
02/05/2013
Man feeling good !

Just a crazy last day at work hardly ate

7 pm
10 flights of stairs

SS 4' box jumps maybe a little higher
3 box jumps then one track sprint then almost die from being so gassed

5 sets^^^

Major stretch

Abs

Nothin special just wanted to do a few intervals I did a few walking lunges but said fuck that
 
03/05/2013

10 hrs of sleep last night for the first time in months

Ate a big breakfast

Off to gym

Warmed up with face pulls and narrow grip pull-ups

Side laterals

3 sets db shoukder press

Wasn't feeling the weights at the moment so went to ride the bike for a bit

Rode for 90 minutes :) NFC would be proud!

Popped four gear ate a banana and hit the weights with fury

Incline flys
30x 20 reps
35x 18 reps deep stretches
40 x 15 SS cg presses ( palms towards eachother rolling wrists together at top ... Incredible burn)

Popped 4 more gear cause I bought lots of em

SS high pulley flys with close grip pull-ups

4 sets of 35x arm strict form

About 10 pull-ups each time tapering down to about 7 on the 4 the set

2 sets ez bar curls
80 x about 10

Ran 5 flights of stairs , 5 min abs, 2 track sprints

Did a few forearms and left

I felt like I forced myself to leave I coulda kept going but I felt that funny feeling like I was running on adrenaline or something it was an odd workout but a very good one.

I decided to stop my sarms too and am Just using the D spark now and a bit of forma stanzol.. Still using creatine and glutamine and fish oils n such..

BU 24, I upped fish oils to like 10 g a day and my joints feel amazing after 4 days of this, 10 g may be excessive but apart from the bottle lasting not long I am feeling good ;)

Goin to look at a street bike now, gonna be a very nice weekend here to have off work :)! Woo hoo
 
Elrock said:
Nice work on the training! Just curious why you're stopping the SARMs?
Click to expand...

Meh just cause I go through phases of wanting to take things then don't,
I feel my body is ready for a break ya known? I always go by how I'm feeling and not so much a set cycle length... I feel good but my adrenals could use a break I think
 
Pm workout

Warmed up shoulders

I did a nasty circuit for 25 minutes
Started at 135 lbs
Power cleans x10
Push press x 10
Bent over row x 10

155
Power cleans x 8
Push press x8
BOR x 8

165
PC x 6
PPx6
BORx6

185
PCx 5
PPx5
BORx 5


All exercises were explosive
 
04/05/2013
Yesterday's workouts really had me drained this am I didn't sleep well either maybe 4 hours...

I just did all hamstring work this am and stretched, ran a few stairs and a 10 min bike ride
 
Im back

Took a little time away from posting, been enjoying some time with my wife I don't see her much as of late due to our work schedules, I picked up a new gixxr and been riding the shit outta it and now here goes back to the training
Today's weight 208

07/05/2013

Morning fasted cardio

Pm 5x5
Squat
315x5( 5 sets 2 warm ups)

Incline bench
185x5 ( 5 sets 2 warm up)

Didn't get to do rows gym was packed
But I did a bunch of cable rows and reverse flys

08x05/2013

Am workout Hamstrings and cardio and a ton of stretching asistance work, side laterals .. Pm workout soon to come

Pm workout

Seated military
Bar x 30 .. 2 set warm up
95x5
135x5
155x5
175x5

Bunch of
Assistance shoulder work reverse flys cable crossovers and 5 min of bike Intervals
 
Last edited:
09/05/2013

Smashed
Chest
So hard I don't Remember everything but tons of incline

10 min bike sprints

A few sets abs and more chest wow

Weight 209... I dunno what happened but being back to work I was so hungry and ate
Clean but
More,
Probably just water weight from shocking the body with extra cals. Either way I felt good energetic and somewhat strong
 
Half hour cardio today and some pull-ups

Just an easy day I wanted to get back to watch the leafs do some damage to them bruins :P and I'm beat
Up
 
11/05/2013

Am , 15 min fasted cardio

Pm
Just crushed back . Numbers are irrelevant today cause I chased the pump but I felt very good.
 
12/05/2013

5x5

Just a sick 5x5 day big numbers
Warm up single leg hammy curls 4 sets each
Deadlift 225x12 x12
275x5
315x5
405x5 ( shocked myself how easy this went)
425 x3
425x2
315x5
225x5

More hammy curls

Flat bench
135x12x12
185x5
225x5
245x5
275x5
275x3

3 sets tri rope downs
3 sets pull-ups
3 sets window washer abs

10 min bike ride
4
Sets high pulley chest flys


Today was a real good day. Been low carbing trying to get diced as can be and at first I felt tired but the last 2 days I've upped fats and kept
Carbs to about 80 grams, 60 of em come From morning fruit sugar, the rest from veggies.
I feel incredibly energetic as of
Late and like a sense of well being

And strength seems to be at it's best right now . Test booster combination with the 50 Mgs proviron per day seems to have me feeling pretty good I like it. Low dose proviron for life lol a never ending bridge :P
 
15/05/2013
Well I gotta say, she was a Gooder

The last 2 days I just did some mediocre workouts nothing worth
Posting and some cardio

5x5
Deadlift
225x12x12
315x12
365x5x5x3
315x5

^ back just savage pumped^

Military press
95x12x12
135x5
155x5
175x5x4
95x10

DB rows

85x5x5
100x5x5
100x10x10
^ no higher DBS^ :(

Tons of pull-ups , bicep curls and pulldowns
Some face pulls and rear delt cable crossovers

10 min bike sprints
5 min elliptical cool down ( hate this machine )

Weight 212
 
17/05/2013
Workout A

10 min intense stair sprints

60 min bike ride ( gf talked me Into it)

Squats
225x5
275x5
315x5
335x5
315x8

The rest is meaningless but I just did assistance work. Solid workout
 
21/05/2013

Am workout

5x5

Incline bench
Warm up
135x5
145x5
155x5
165x5
175x5( no help)
195x3

Db rows
80x5
100x5
105x5
110x5
110x5

Stiff legged deadlift
225x5
225x5
225x5
225x5
225x5

10 min bike sprints

Abs/ stretch
 
23/05/2013

10 min bike ride

4 sets hammy curls
3 sets back extentions
2 sets sldl (DBS)

Squats
225x5x5
315x5x5
365x3x3
225x5

Abs

5 min bike ride
 
24/05/2013

I just did some incline chest flys, pull-ups and bicep work

Had a long day so I am saving the big lifts for tomorrow . Work was physical too being supervisor
Is supposed to mean less hands on more brains but unfortunately in order to get the job done right you gotta get in there and do it yourself !
 
25/05/2013

Awesome
Workout

10 min stairs 15 min bike rode with a few mixed sprints

I just did back today and triceps

But some noticeable numbers

Db rows
110 x 10*

Cgpd

180x8*

And just absolutely massacred back with cable crossovers, cable rows and wide grip pulldowns

Reason I didn't do 5x5 was I came into town to visit my wife for our 1 year anniversary , funny thing is we both wanted to go for dinner then when we met up we were like fuck it lets gym lol . That's love ;) now just having a nice rum drink to celebrate the best year of my life and back to work tomorrow and deadlifts on the agenda tomorrow evening . I am not sure what it is ,
Could be the dspark ; could be the agmatine surfaate, but I weighed in et 206 but the nitrogen retention is rediculous to say the least.! I look 215 when I get the pump going it was more noticeable today than ever, I been lower carbing too and I think my energy and insulin levels are starting to reap the rewards of being strict. I feel great and that is all.
 
Buildingup24 said:
yum.

Congrats on the 1 year buddy say hello for me
Click to expand...

Thanks bud, here's to another!!


27/05/2013

15 min fasted bike ride / stretch

Pm of the 26th

Squats 225x12x12x12
Front squats 135x12
185x12
225x5
225x5

4sets good mornings 135x10

4sets hammy curls

4 sets back extentions

3 sets split squats 135 lbs on bar x8 per leg

Abs
10 min bike ride
 
Last edited:
27/05/2013
Pm workout

Shoulders

Side lateral raises until completely wiped

Smith machine military press
25x side x 30 ish reps4 sets of failure

Rear delt cable crossovers

Face pulls
20min on bike with sprints

Tricep work
Bicep work
Some other stuff.
Was a great workout
 
29/05/2013

My bday!

Leg press SS calf press

180x30x30
270x30 short pause ..x 15

360x25

Leg extentions
200x 15x15x15x12
Quick sets

Squats

225x12x12
315x8x5

15 min bike ride

Pm workout
20 min of
Bike sprints
 
Last edited:
30/05/2013
Chest

Incline flys

30x20
30x20

Incline db press
75sx12 SS 30 lb flys
85sx8 SS 30lb flys

Cable flys high pulley

30x12x10x10

Reverse grip guillotine bench press

135x12x12x12(fast sets)

Hammered my side shoulders and abs also
 
Buildingup24 said:
those guillotines man.. killer for upper chest
Click to expand...

I can say this .. My chest hurts today, normally it doesn't

31/05/2013

30 min bike ride with sprints ( was in a heated convo with someone so I just kept riding, felt good anyways!)

Front squats( ass to grass)
135x5x5x5 ( warming up)
185x5
205x5
225x5x5 literally went as deep as I could go

Just a bunch of nasty calf work

I haven't been going balls deep lately on my workouts but they are intense and I'm eating very clean. Results are still there I'm looking lean and I feel really good . Not sure what's causing it but all in all I'm just full of energy and I can feel my metabolism is on fire whenever I have my oats I break out into a swear while at work for a good hour or two. !
 
03/06/2013

Rotate cuff warm up and side / rear delt blast

Db rows 80x12x12
100x5x5 superset with bent over flys

Wide grip lat pulldowns
4 sets

4 sets back extentions

3 sets good mornings

3 sets squats 315x5
10 min bike sprints

3 sets narrow grip pull-ups superset window washer abs

3 sets hill climbers

Bicep blaster

Planks and abs
 
05/06/2013

1 hr bike ride with abs and some bike sprints

06/06/2013

Incline chest
135x12x12
155x10
185x8
135x8

High pully chest flys
25x arm x failure ( 4 sets)

High pully read delt crossovers
4 sets SS face pulls

Flat db flys
30 x many
4s x many
50 x 12x 10 ( deep stretch)

Smashed side shoulders , read delt flys ,
A few pull-ups ,
Fair bit of ab work , bicep curls and then a 15 min bike ride. Felt
Very good today.
 
06/06/2013
4 am 30 min fasted cardio

07/06/2013

30 min bike ride

Deadlift
225x8x8
315x5x5x8 ( went easy)

Bench press

185x5
205x5
225x5x5
245x5

Stronglifts BB row

135x8
185x5x5x5

225x5 ( slight cheat but it's been a while I wanted that 5th fuckin rep, and I got it)

DB row

90x5x5x5x5 no rest between sets

Incline flys

35x many xmany xmany

Abs abs abs

View attachment 107473
View attachment 107493
208 lbs , and pretty lean!
 
Hello my name is tony. Hopefully im not oversteping any boundaries. I heard this is a very friendly and helpful site. I see you have the 5x5 thread here. I have a question if i may. I've been doing this routine for a few weeks now and love it but i had a dr appt the other day and he wants me to go not no carbs but low carbs for about 4 weeks, is it possible to continue this routine on a low carb diet or should i go to something else until i can get to eating carbs again. I'm thinking this is a mass building routine so any help would be appreciated.

Sent from my DROID X2 using EliteFitness
 
Lovelifting said:
Hello my name is tony. Hopefully im not oversteping any boundaries. I heard this is a very friendly and helpful site. I see you have the 5x5 thread here. I have a question if i may. I've been doing this routine for a few weeks now and love it but i had a dr appt the other day and he wants me to go not no carbs but low carbs for about 4 weeks, is it possible to continue this routine on a low carb diet or should i go to something else until i can get to eating carbs again. I'm thinking this is a mass building routine so any help would be appreciated.

Sent from my DROID X2 using EliteFitness
Click to expand...

Yeah you can. Progress may be slower depnding on how new you are to lifting, age, bodyweight, level of leanness..etc
 
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