5x5 journey to incredible strength

[rustilldown]

22/07/2012
4 am

Shoulders
Rotary cuff warmup
Side laterals 10 lbx many superset with front raises
.. 3 sets to failure
Alternating dumbell press high intensity

40 lb 20 reps
50 lbx 14 reps
Superset each with front raises 15lb - failure

Clean n jerk
95x 12 superset military press x 10
3 sets

Rear delt flys 10lb x many many

Excellent morning 45 min shoulder raping!!

Stretched


Ride it like you stole it!!

 

[rustilldown]

On a side note, I will be attempting a little " dirtier if a bulk, I don't mean eating bad per say, just eating more calorie dense foods that are less volume than pounding back cups and cups of oats.

Today breakfast was 2 large pancakes rolled around 2 turkey sausage, 2 eggs over easy, small amount of oatmeal yogurt and fresh fruit, a scoop of whey. Tbsp PB


Ride it like you stole it!!

 

[rustilldown]

22/07/2012
Pm workout with girlfriend

Just a sick workout

20 min foam roll, stretch, hip flexor and butt bridges/ thrusts , abs

Squats
185x20
225x12x12
275x8x10
Didn't go heavier still making sure my back and si feel good

Incline bench
135x20x15
135x12
185x5x5x5
Had to get help on5th rep last set

Dumbell rows
80x15x15x15x15

That's all I needed for tonight powered down a huge burrito from mucho burrito for dinner and a protein shake
Good night.. I'm likening the no cardio I feel much stronger And swole hitting the weights like this.. I sweat all day at work anyways working on my feet
Weight..196!



Ride it like you stole it!!

 

[rustilldown]

23/07/2012

Arms
Rotary cuff warmup
...
Too tired
To post actuall but I just crushed em all types if curls and tricep worm

Dinner
View attachment 80933


Ride it like you stole it!!

 

[rustilldown]

Breakfast
View attachment 80963



Ride it like you stole it!!

 

[rustilldown]

24/07/2012

Awesome workout yet again... Just awesome!

Warm up split squats .. Whole bunch

Static squats, mild stretching

Squat 5x5
185x12
225x12
275x5
295x5
315x5
335x5( haven't gone here for a while... Felt incredible and form was tight! And perfect)

Flat bench 5x5
135x20x20
185x5
225x5
245x5
275x5
285x5 ( needed just slight help on 5th)

Deadlift
315x8x8x8 ( didnt want to over do back)
Assistance work
Cable rows
160x10x10
180x6

Pullups
Just a few maybe 20

Dipping machine

250lbs x15x12x12 (quick sets)

Rear delt cable crossovers

25xmany...10 sec pause xxmany more

No cardio before is really proving to be a huge difference maker, so are
My big ass meals. Adding a little fat but weighing in at 197 now but I look much thicker than before a little fat is ok, I'm liking the look and loving the strength. I need to break that 3 plate bench and 4 plate squat. I need to.



Ride it like you stole it!!

 

[rustilldown]

View attachment 80993
Dinner , shit picture I musta moved camera but it's a ton of chicken rice Brussels sprouts and a massive bowl of Muslix cereal!


Ride it like you stole it!!

 

[rustilldown]

7 days off work woo hoo!

26/07/2012

Woke up refreshed and in my parents guest room I am visiting with the g for a few days back in Etown.
Moms got a bench press.
Tried need2amp this morning as it hit arrived ... Let me say good god!!!

Flat bench 135x30x30 quick pausex20x20x20

Bent over rows
135x30x30x20x20x20 ( just going fast sets makensure my row keeps up to my bench. Felt very powerful this morning if her bench wasn't so ghetto I woulda stacked on the weights!

Pushups x 50 ( pR!) all in one set

Pullups 25!!(Pr!) all in one set

Workout was done in about 20 min lol I was seriously amped up haha I still am I can't sit still. Only took a half serving too!


Ride it like you stole it!!

 

[Evan Tipps]

Everything been ok??

 

[rustilldown]

Everything been ok??

Yeah all is good took a couple
Days off and went home to visit family and friends with the gf.

Light workout to get back into the groove tonight

15 min stretch / foam roll

Shoulder DB press
40x20x30
55x15
70x10x8

Seated military press
135x12x12

DB rows
100x10x10x10

Bent over rear delt flys
20x20
25x15slight pause x12

Single arm lat pull downs
60x12x12x12

That's about all just a wtf day to et back in the groove ! Squats tomorrow can't wait

Thx for checking in Evan !


Ride it like you stole it!!