5x5 journey to incredible strength

[rustilldown]

16/07/2012
Took day off to go to chiro
I have a strained SI in my left hip area, no big deal just have to be easy and careful performing certain tasks and makensure I stretch daily .

I hit the gym 3 times today

Am workout
10 min treadmill walk

30 minutes foam rolling/ stretching

20 minutes split
Squats , static squats holding long as possible, tons of hip thrusts/ butt bridges

30 minutes intense rear delt work / pullups / planks

10 minutes more stretching

Afternoon workout

Bicep curls

Incline bench
More rear delt work
About 50 pullups

No noteworthy numbers on any of these other than I can rep out forever and ever. Its crazy

Evening workout with gf

30 minutes bike

Military DB press
50x20
Superset 35 x12

70x12( Pr easy!)
Superset 35x failure

Military bb press

135x10x10

Crazy amount of ab work with gf ouch






Ride it like you stole it!!

 

[rustilldown]

17/07/2012

Good day lower back is feeling far better than expected

20 min hard pace bike ride

Lots of lower body stretching again

I just banged out a quick but intense arm workout and calf circuit. Nothing to call home about as I feel I'm better off going easy or a few days.
I did do 4 solid sets of face pulls and 2 sets of 60 rear delt flys. They are just pulling my shoulders back into position I didn't realize how important it truly is to work these
Smaller assistance muscles. Every pushing exercise is feeling stronger and more solid from it aswell.

Finished the workout with a forearm circuit and tricep circuit I had a great pump going

Tonights dinner Was intense
View attachment 80083

Post
Workout pic View attachment 80093



Ride it like you stole it!!

 

[Buildingup24]

Glad it's a minor thing and good on you for taking care of it right away to avoid more damage- also I feel you on the rear delt work- I can only imagine what the elderly would look like if they all did a few sets of 20 of resistance band pull aparts- would be so many less hunched over backs.

 

[rustilldown]

18/97/2012

Savage hunger pangs it's becoming troublesome , I can not get full and I'm way over eating haha

20 min incline treadmill walk, slow jog

Wide grip pull downs
140x20 front 10 behind back

Super set cable flys
25x20ish

3 sets of each of the above

Seated tbar cable rows
120x30
140x20x20( short rest)

Tbar pull downs
140x20x20x20 short sets

Incline bench
135x25x20x20

EZ curl stomach drags

50xmanyxmany
Superset hammer curls
35x12x12


Stretched
Out hips and lower back big time

400 crunches , 200 close grip pushups
Couple planks

I am over eating and i don't like getting soft but it's happening and I have to live with it. Guess I am building muscle aswell I am certain of that, soon I'll switch back down to 8-12 reps for
Some reason right now I can't stop repping out lol , just go n go n go

Savage dinner
Huge pile of rice hiding under that delish prime rib

View attachment 80293
+
View attachment 80303
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Not even full




Ride it like you stole it!!

 

[Buildingup24]

I feel you on the hunger- my current program makes me hungry all the time! I can't imagine on the cycle.
Food looks good

 

[rustilldown]

19/07/2012

25 min bike ride

Seated preacher curls
100x12x12x12 strong contraction at top, biceps def growing

Flat bench 5x5
135x20
185x5
235x5
255x5
275x5 ( barely )

Abs

I worked out with gf and I had a physical day at work but boy I felt good today, I went low carb all day to lose some bloat and I felt real energetic

I had a half hour of cardio post gym also

Time to rest !

Will kill it so hard tomorrow camp style!!!
Si joint also feeling much much better



Ride it like you stole it!!

 

[rustilldown]

20/07/2012
Night off eff it.



Ride it like you stole it!!

 

[rustilldown]

21/07/2012

Am workout
Treadmill sprints 10 minutes

Hamstring, lower back work( goodmornings and back extensions)


Stretch stretch!!



Ride it like you stole it!!

 

[rustilldown]

Arrrgh the hunger is getting the best of me. Eating over 5 k calories A day now.. I weigh 195 at the moment but I havens strong suspicion tonight the scale may be tipping towards 200 lol

I just am hoping that the working on my feet for 10 hours A day will keep the weight gain under control. I want slow steady gains.
Tonight is leg night, my Si joint feels pretty good so I'm going to do alot of stretching and then hit some light legs and quads / light deads

Ride it like you stole it!!

 

[rustilldown]

21/07/2012
Tonight's workout went better than expected. I did 0 cardio and it felt great to just focus on the weights I won't lie!

Squat . 185x12x12 warm up
185x15x15x15x15
Kept it light with strict form no way do I wish to fuck up my back or Si joint. Definitely hit my legs nicely though

Deadlift
185x15x15x15 x15
( these also felt really good!)

Bent over rows strong lifts style
185x5x5...x8x8

About 30 bw pullups

Rear delt cable crossovers
25x20x20x20
Face pulls 55x12x12
40 x12

Dumbell rows
50x20x20x20
( kept light as the jerking motion really puts stress where I don't need it)
Seated rear delt flys
15x20x20x20

One really long plank on stabilizer ball but truth be told squats n deads hit my abs hard too !

Going
To start eating a little less , and minimizing cardio for awhile , if I do it
Will be like 3 hard minute sprints on the treadmill or bike, no more.

I feel euphoric and not burnt out, muscles feel like they are growing instead of me laying down on my bed burnt out with everything sore and tired.
I've added a little weight/ water weight from slamming so many calories but I do want to hit 200 soon. I'll cut the fat after.











Ride it like you stole it!!