5x5 journey to incredible strength

[rustilldown]

27/07/2013

Shoulders tris

Smith military warm up
90x 30x30x25x20(fast sets)

Lying rear delt flys
10x60 reps
10x60 reps
Had to pause half way briefly
Stood up and did standing swings to failure after each set

Arnold press
35xmany SS standing holds

50x12 SS standing holds

60x8 SS standing holds

Military BB press
135x5x5x5 ( struggled on these shoulders were beat up bad )
Reverse grip tri ropedowns

40x failure 3 sets each arm

Rope downs
120 x12 drop set 80x failure drop set 40 x failure --- mother of god !!

3 sets ^^

Ab circuit

5 min bike sprints

 

[rustilldown]

On a side note, endurance and strength and vascularity are improving . Weight it up slightly too

 

[NoFatChicks91]

You're going apeshit in the gym lol I love it

Sent from my SPH-L710 using EliteFitness

 

[rustilldown]

Pm workout
20 min jog to gym
Chest

Cable Flys high pulley
4 sets SS with explosive push-ups

Incline flys
25 x failure
35x15
45x15
55x12 ( pr I think )

Incline bench

135x5
135x5
185x3 ( chest just fried!)
135x8

DB pullovers.. Deep stretch
75 x12
90x10
100x5
110x3

BW dips
3 sets x 20 ish
20 min jog home from gym

Workouts are getting sicker and sicker

Endurance and strength and appetite are huge

 

[rustilldown]

You're going apeshit in the gym lol I love it

Sent from my SPH-L710 using EliteFitness

Thx bro !!! I'm feeling it!

 

[rustilldown]

28/07/2013
Am

Back biceps

Warm up 4 sets cable crossovers superset face pulls

Wide grip Lat pulldowns
120x20
140x20
160x8
160x8

Cgpd

180x8 ( 4 sets)

Reverse pec dec
4 sets to failure

3 sets back extentions 45 lb plate drop set bw to failure
1 set deadlifts 225x20
Bicep smashing and some abs

Was a good workout but couldn't go to my Max my body is so damn sore all over . Time to eat. Bitched out on cardio will try to do some later

Mike

Pm workout .. Savage!
Squat 225x5x5
315x5x5x5
365x5

225x8x8x8

Flat bench 135x5x5
185x5
225x5
275x3
275x1

DB rows
110 x 5 ( 5 sets)

10 min treadmill sprints .. Intense intervals

Sickest workout this summer felt just beastly!

 

[rustilldown]

29/07/2013

Shoulders

Smashed shoulders hard along with triceps. Didn't do any cardio. Veins in shoulders are looking freaky

 

[rustilldown]

30/07/2013

15 min jog to gym

Squat
225 warm up sets of 5

Box squats
315x5(5 sets)

Incline bench
135x5 warm up sets
185x5( 5 sets)

5 sets weighted pulldowns

No big numbers today I was relatively sore and tight all over ! Still was an intense workout and a 15 min jog back home

I am gaining weight and looking huge

 

[NoFatChicks91]

What's ya weight at now buddy?

Sent from my SPH-L710 using EliteFitness

 

[rustilldown]

Pm workout

Legs round 2

Warm up leg press ( not the one with plates.. The cable one
Whole stack x 30x20x20

Laying hammy curls
Can't recall wait but 3 raping sets
Super set
Leg extentions to failure .. Whole stack

Squats 315x5 ( 4 sets narrower stance)

Walking body weight lunges
200 ft ( surprisingly tough) 2 sets

Just a bunch of leg ups and split squats to hit abs and hip flexors

Eq hunger kicking in like mad. Ate 3 bagels and a family sized box of Cheerios mixed with chocolate whey coconut milk. Could eat alot more I'm restraining

Weight was about 207 this am, must be higher now