5x5 journey to incredible strength

[rustilldown]

09/18/2012

Ok so I rode bike for 20 min

1 hour stretching/ foam roll( this was so painful but once I was done I felt fantastic)

From here on out it was a shoulder destruction day.. I kept things light in all areas in order to keep stress off my sore hips
Seated military
95x30x30x25x20x20x16
(fast paced and 20 sec between sets)

Upright rows
60x30x30x20x12
Superset evert set with curls and then
55lb DB shrugs (about 25 reps tight squeeze)

Side laterals
22.5 xmanyxmanyxmany

Rear delt flys
35x12 drop set 25x8 drop set 17.5 x12

My shoulders were blown up like I havent seen in ages. As blood volume was increasing my hips were continuing to feel better throughout the workout

Tricep triangle press downs
80x20x18x14x9
(fast paced quick sets.. 20 sec between maybe)

Seated rear delt flys on pec
Dec
70x30
95x20ish ( lost count)
95x18 drop set 70x15 drop set 40x20

Was in the gym for about 2.5 hours and I loved it. Last few days I have been lacking energy after a activity filled weekend trip to Edmonton. Today I felt great









Ride it like you stole it!!

 

[NoFatChicks91]

Good work my man.

Keep stretching the shit out of those hips I'm sure it hurts like a bitch but that'll help ya out alot man. Hope it doesn't hinder you too much keep us informed.

Do you prefer higher reps on things that target the rear delts? I've noticed you tend to go high on those kinds of exercises, and those muscles can be tough for me to target sometimes.

Also, your military press 95 x 30 haha, you make that sound so easy! Love it!

 

[rustilldown]

Thx dude I will continue to stretch em out, I think I hurt em when I was hungover and dehydrated. Stupid me. Oh well they are feeling better this evening. !

And yeah I mostly go higher rep for rear delts, I find it's what works best for me and I can't cheat then. I will do a heavier set here and there just to see what I can comfortably do. I think I did the 35s or 30s earlier for 8 or so reps I can't remember now which weight I used
Workout # 2

Home workout

Multiple ab workouts

Flat DB bench on hardwood floor.

45s x 30
Superset with pushups
45 x 30
Superset with triangle pushups
45x30
Break
45x 27 or so
45 x12 ( slow reps kinda a fly motion)
45 x 12 (same as above)
All I have since moving up north are a set of 45lb DBs

View attachment 86783

Chest got a surprisingly good workout from this!!




Ride it like you stole it!!

 

[rustilldown]

19/09/2012

20 min bike warm up

20 min split squats and Si stabilizing work.. I read that over stretching those Si joints is NoT smart and pops em in and out, so I did lighter stretching but really worked on keeping them engaged and In place where they belong.. By the time I was finished doing proper split squats I had 0 pain in them.

I did some light hammy curls and then I hammered read delts, and I did some flat bench and pec dec. I rode the bike for 10 mor min and then did a few more split squats. I will most likely be back in the gym again later but I am limited in what I can do. Shoulders arms and chest is about it.


Ride it like you stole it!!

 

[rustilldown]

Workout 2

10 min bike warm up

Couple split squats

Bw back extensions with extra care.
Leg extensions
Crushed triceps
Some pullups
Lots of bw dips

View attachment 86893

196 ish


Ride it like you stole it!!

 

[rustilldown]

Workout 3
Gf dragged me on a grueling 5km jog. This was a poor move on my part as it aggravated my si joints a little but I made it . Just slammed a 1010 calorie quickmass shake and I feel good lol


Ride it like you stole it!!

 

[NoFatChicks91]

Great to see you still workin at it even though you're movin bro and it's good to see you joggin with the girl, hope things are workin out

 

[rustilldown]

Great to see you still workin at it even though you're movin bro and it's good to see you joggin with the girl, hope things are workin out

Thx man things are def working out now better than I expected. A month in camp can do funny things to a guys brain. In the process of destroying the gym will update later!


Ride it like you stole it!!

 

[rustilldown]

20/09/2012

20 min bike warm up

My hips were so sore today from last nights jog it was excruciating . I am sometimes my own worst enemy pushing too hard.I should have just rested or did abs or something

Anyways once I was off work they felt better

Couple sets split squats( these feel do good when I do em.)
100 pullups ( mixture of wide/ narrow/ reverse grip)
Seated military
95x 30
135x20
155x12x10
175x5 ( not a pr but my form and posture is forever improving)
95x12( lol no where near 30 this time)

Side lateral circuit

25x12 drop set 15 x 10 .. Then hold out away from sides until failure.. Drop weights grab 35s, hold them about half as far away as the 15s until failure. ... 2 sets of this

Hammer strength dips
2 plates a sidex 30( coulda went forever I feel)
2 plates + 25 per side x 15
3 plates a side x 8 or 9

I super set these with my buddy and did seated calf raises inbetweeen
45 per side x about 30 clean deep burning reps

Tricep rope downs

60 x 12 drop set 30 x15 or failure
70x8 drop set 40 x 11
50x many drop set 20 x many

Arms shoulders and entire body blown up.

Not crazy volume but every exercise felt perfect form wise and my hips feel so good once I'm working out its the everyday grind I need to be more careful with. Damn my ego and next time I will listen to what I know is right and take it easy... Or will I ?





Ride it like you stole it!!

 

[rustilldown]

21/09/2012
4am

20 min stretching/ abs
20 min bike ride



Ride it like you stole it!!