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5x5 journey to incredible strength

Been pounding a serving of quickmass a day, and I feel like its making a tremendous difference. It's an additional 1010 calories pretty
Good calories too. I have a half serving in the morning and another at night. It's like a delicious treat lol


Ride it like you stole it!!
 
How you handling the extra carbs. Cuz it's like 150g carbs. Any added flab? I notice when my calories come from fat more than carbs, my gains are leaner.
 
I would say a little extra flab but I can use it anyways. I was lower carb before and higher fat so now I'm just medium fat medium carb. Well I probably take in about 250 grams of carbs 100-125 grams of fat and 250 protein roughly.


Ride it like you stole it!!
 
21/09/2012

10 min bike warm up

I am getting incredible results here from these extra cals it seems.

Back

Wide grip behind neck pulldowns
120x30
140x15
160x10x10
Close grip pull downs( every set biceps felt like they were exploding lol)
140x16
180x10
220x5 huge pr ( drop set 160x6)

Rear delt flys
25x12 drop set 10 x failure
35x8 drop set 10 failure

Dumbell rows
60x20
90x20
100x14(Huge PR)

Preacher hammer strength curls
45x12
35x15 very tight squeeze and form
35x13
Superset all 3 of these with drag curls 60 lbs ez curl bar bout 8 or 10 reps

Shoulder width strait bar cable curls

70 x many
90x12 drop set 50x10?
90x10 superset close grip pulldowns 140x12

Finished off with 60lb strait bar passed back and forth repping to failure each pass. Did 6 passes wit my buddy and we were just spent/ blown right up ! Sick workout whaaaat!!
Si joints still getting better, work was much nicer today but still awkward. Tomorrow better be even better!

View attachment 87043View attachment 87053


Ride it like you stole it!!
 
You're looking great man. Arms are improving alot. Back is looking thick
 
22/09/2012

Chest

15 min hip stretches / split
Squats / fuck my shit hurts still like no tomorrow wtf

Incline bench warm up
95x 30 slow deep stretches

Flat bench
135x5
225x5
245x5
265x5( been here for quite some time but haven't flat benched in ages,
Felt good)

Incline hammer
Strength 2 plates / side x many
Superset cable flys 30x12
(3 superset sets)

Incline smith machine
Close grip
95 x 15 superset wide grip x 15
3 sets
( these raped my chest more than anything I remember!)

Seated hammer strength dips
2plates and 25 per side
X18
X12

10 min and
5 min bike ride
My right Si joint is still bothering me alot , and it
Comes and goes. Once I'm up and moving it gets better but man it's aggravating, I need Thursday to come around for another week off work. It's work thats preventing a smooth recovery. Sucks cause I can't squat, dead , or power clean. But the split
Squats are actually still making my legs grow it seems. I can do like 50 bw ones now.


Ride it like you stole it!!
 
23/09/2012

4am

40 pullups
2 sets
Cable flys

Bunch of
Tricep rope downs and ez bar curls

Few pushups and planks



Ride it like you stole it!!
 
23/09/2012

5pm
30 min bike ride.. I needed this As it felt good and my si joints were feeling good a bike ride really loosens em up

Face pulls
40x30
55x30
70x15?
55x20

DB shrugs
100x10x10
70x 12(tight squeeze and hold )

Seated smith machine military Press

135x30
135x25
185x12
185x10
185x8
135x16
135x14
95x18
95x14

Peaced out after that but it felt like a deece workout after cutting and hauling 10' sheets of 5/8 drywall all day .damn I was sweating all day at work








Ride it like you stole it!!
 
Mike... Snatch Grip High Pulls.

elbows up. Sets of 6. Try it instead of Overhead pressing next shoulder session. They are deadly in a good way. Tried them today just with like 75lbs (my strict overhead is 135 for 4-6 reps) 75 was plenty of stimulus.
 
Buildingup24 said:
Mike... Snatch Grip High Pulls.

elbows up. Sets of 6. Try it instead of Overhead pressing next shoulder session. They are deadly in a good way. Tried them today just with like 75lbs (my strict overhead is 135 for 4-6 reps) 75 was plenty of stimulus.
Click to expand...

Sounds good buddy they are
In the agenda for my next workout!!


Ride it like you stole it!!
 
25/09/2012

Good workout
Si joints feeling better slowly,
I may have aggravated em a little
Today but I had to see where
I was at

Warm up, few
Sets of split squats/ little stretching

Front squat

135x12x12x12x12

These were easy, but I Definitely did not want to go heavier I could feel the strain .. Probably should NOT have done em but fuck I needed to squat

Incline bench
2 warm up sets

135x5
155x5
185x5
195x5
205x4( I have learned how to bench proper ... I was using much too much shoulder in the past , and my chest is just exploding in growth compared to previous attempts.. Funny how you are always learning and adapting)

1 set hammy curls x 25 reps

DB rows
90x12x12x12x12 strict form nothing crazy today

Incline DB press
70x12x12

Side laterals
Can't recall weights bunch of Supesets and static tension to destroy them!

Back extentions
2 sets bw x 30 ish

Preacher
Curls
45xmanyxmany

My main objective was to hit a few squats and hit some heavy incline. I feel I did both well and I feel very fatigued

I hauled and hung a lift of drywall again today ugh that's tiring !! Easy day of work tomorrow
And then 7 days off wooohooo!!

Smashed a ton of food today



Ride it like you stole it!!
 
So I just woke up and my legs, lower back, and si joints feel even better. So I think the controlled squats were good for them, maybe I need to sit on that girly machine and isolate them that way doing the old leg spreader.. It's almost like I need to strengthen them, or More so the muscles around them


Ride it like you stole it!!
 
It seems that over 3 plate squats aggrevate it. What if you finish your leg workouts with squats instead. They'll be fatigued so you'll be forced to use less weight and in turn, you won't get injured.
Seems like best of both worlds
 
Buildingup24 said:
It seems that over 3 plate squats aggrevate it. What if you finish your leg workouts with squats instead. They'll be fatigued so you'll be forced to use less weight and in turn, you won't get injured.
Seems like best of both worlds
Click to expand...

Agreed!!




Ride it like you stole it!!
 
26/09/2012

Off work for a week weeeew!!!

20 min bike ride .. Hips feeling wry loose now

Split squats x many

Laying Hammy curls
120x 30x20x20x18

Leg extensions
Can't recall exact weight but I punished them for 4 sets

Hammer strength shoulder press
4 hard sets

Bi lateral cable pull downs

4 sets at 85lbs per cable

That's about it.. Was going to take night off but gf convinced me to go and help her get back in the workout groove, she took a week off because of a visiting girl friend . I easily caved in.

Tomorrow will be a big day


Ride it like you stole it!!
 
Killer workouts as always man you're logs really motivate me haha and for that I gotta thank you!

How are those joints doin? Still getting better I hope man!
 
NoFatChicks91 said:
Killer workouts as always man you're logs really motivate me haha and for that I gotta thank you!

How are those joints doin? Still getting better I hope man!
Click to expand...

They feel really good. I def tweaked the shit outta them doing something somewhere but I feel like I can full out sprint again .. But I don't dare I have learned my lesson. I'm going to keep doing these split squats and stretching and I feel like my hips are almost " moving " slowly like they were out of place for years and I am finally correcting the problem. They are like the tree trunk to your foundation and the more I work on them it seems , the more the rest of my body is benefitting. For example my shoulders, chest, pull downs , everything is feeling easier and my shoulders feel like Theyhave really expanded.. A physio once told me years ago my hips were slightly twisted and I think he may have been on to something....
Either way I feel really really good lol, I've been adding a serving of Knox geletin to my shakes every day recommended to me by radar. No clue if it's helping or not but he swears by it for joint and cartilage repair.


Ride it like you stole it!!
 
Good deal.

Hey I think those adrenal support supplements you reccomended me are really doing the trick. I feel pretty damn energized all day AND I still have strep throat. Those are keepers for me, can't wait to see what I feel like after surgery. Thanks for reccomending those hah love them.
 
NoFatChicks91 said:
Good deal.

Hey I think those adrenal support supplements you reccomended me are really doing the trick. I feel pretty damn energized all day AND I still have strep throat. Those are keepers for me, can't wait to see what I feel like after surgery. Thanks for reccomending those hah love them.
Click to expand...

They are really awesome aren't they. Keep me going when I'm deep in a work shift


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27/09/2012

Seen chiro today, si joints feeling phenomenal!

20 min bike ride

Squats
185x15
225x12
275x5x5x5
(Kept it here just to be safe but they were very easy)

Incline bench
95x20
135x5
185x5
205x5
210x5 :)

Rear delt cable crossovers
Just a whole bunch of nastiness until they were ready to fall off

Split squats bw x many

Sumo squats bw x many

Excellent workout I'm really leaning out even with this quickmass . Bw still around 196!










Ride it like you stole it!!
 
My my, the day when I squat 275 and call it "Easy" :P Beastly work keep it up

Dude I'm lovin those cable crossovers thanks to you and Building my rear delts have been taking a beating :)
 
Thanks guys! Nofatchicks, just keep at it and the squats will keep climbing. Evan thx for stopping by you are an inspiration to me being so young and dedicated. :) those cable crossovers are just awesome man . I do them and face pulls whenever I can , sometimes the gym is just to busy.




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28/09/2012

Ok so I've been doing exercises from my chiro to strengthen the lower back in other ways than deadlifts and normal bb exercises. My joints feel fuckin awesome excuse my language but it makes me so happy.
5am ( couldn't sleep in even on days off!)

Plank and ab circuit
20 min jog... That's right I can jog again! :) sprints soon to follow

Some doggy day something workout to strengthen lower back lol I forget the lame name. Basically like supermans

3 sets stiff legged deads. ( just used my 45lb DUmbells here in the basement with good form solid contractions)
Couple sets of 10 reps hammer curls 45lb DB
One set trap raises

This was all fasted training then I pounded a serving of quickmass and in feeling great. Another chiro appointment today and acupuncture.. Should be interesting

Working out with gf at 1pm to get some serious lifting in








Ride it like you stole it!!
 
I'm glad to hear those joints are feeling better bro go kill that workout later. Let us know what acupuncture it like lol my curiousity is peaked
 
Ahh acupuncture was a real trip that's all I can say

Pm workout

20 min bike ride

Power cleans
95x8 then 12 overhead presses

135x5 + 6 ohp
155x5 + 3 ohp
175x5 + 1 sloppy ohp

I didn't wanna push it havebt done these in a while but they felt gooood

DB military press
60x12
70x8
80x5 !! Gf had to help me get em up we had a good laugh when I said I need your help getting it up lol! But the 5 reps were me

DB rows
90x12x12x12

Side laterals 20many superset and drop sets included until fatigued

Seated calf raises 1 plate x side x 30
2 plates x side x 12 full reps then a bunch of swinging reps







Ride it like you stole it!!
 
Damn I'm loving this quickmass!! I am adding serious strength and size to my frame since adding 1000 cals a day of this stuff.


Ride it like you stole it!!
 
Front squat
135x30
135x20
185x12
225x10(PR!!!)
Hips feeling great

Pec dec
Can't remember but maxed it out for 5
Drop sets n stuff

Back extensions
3 sets x bw x 30 ish
Tri rope downs
120x12 drop set 80x12drop set 40x failure

Some other minor stuff

45 min bike ride to dq with gf lol blizzard time . The 45 minutes back pulling her nephews in the cargo bike pulls thing was a different story though. I was beat out



Ride it like you stole it!!
 
Last edited:
01-10-2012

Am
10. Min bike ride
Stretching

Back squats
135x30x30x30
Super set with split squats

Flat DB bench
75x5
85x5
95x5
100x5(DBs stop here)

Pull-ups superset with rear delt crossovers

Nothing too crazy going to hit the gym with gf a little later on

Pm workout
10 min bikeride

I just did a few exercises my gf is sick like a kidney infection so I left early to help take care of her, it's more important.

Did a bunch of dips, pull-ups , curls and some Ab work. Gym was rediculous busy.




Ride it like you stole it!!
 
Last edited:
Today is the first day of wendlers 5/3/1

I will make it a deadlift day I believe. I will be posting up my planned attack of assistance work when I get some proper time to sit down with a pen and paper.. Going to start out light though to allow room to gain.. I'm excited to have an actual plan of attack for once I have a hard time doing so.
Sitting in the hospital right now while gf gets checked out, hope everything is ok...

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First off, hope the best outcome for your lady.
2- yes it's Jim Wendlers book- the basic idea is you do the prescribed strength work outlined in the book in the 3 weeks (4th week is a Deload) and its such a flexible program that you can make the assistance stuff whatever you want.

I have a link to help calculate the weights...
Blackironbeast.com/5/3/1/calculator

But read the book it's a good one.

Monday-
Do a few power cleans to get the explosiveness ready
5/3/1 deadlift
Hamstring work- 6-20 reps
(Leg press/leg curls/SLDL)
Trap work/low back work
Forearm work

Tuesday-
5/3/1 bench
Chest work-dips/DB incline/cable stuff (6-15 reps)
Tricep work-6-15 reps

Wednesday-Conditioning
Thursday-Back/biceps (normal bodybuilding type stuff)
Friday-
5/3/1-Squat
Quad work- leg press/lunges/split squats/front squats (lighter fronts)
Some low back work

Saturday-
5/3/1-military press
Shoulder assistance-6-15 reps
Tricep assistance- 6-15 reps

Sunday-off/condition


Actually switch Saturday and Sunday so your legs are fresh for dead lifting again on Monday.
 
Wow awesome reply thank you!! You are very knowledgeable you know? I am going to purchase the book. It's worth it to me. Secondly,
Turns out my gf has a bladder infection, which is what we assumed, but he wants to run another test I'm thinking she "might" be pregnant. Very emotional lately and feeling funny. I guess time will tell but it doesn't scare me either way I'm here for her. I will let you know how my deadlift day goes, I am more than excited to start this program. Only thing is with me working so much I may try out the 3 days a week and do slight conditioning on days off, maybe a bit of assistance work as well. I like your outline though I can handle a large volume I'm used to it .


Ride it like you stole it!!
 
No problem man we're friends.
When u get the book (20 bucks?)
He outlines a way to fit in the program into 2 days/3 days/ and 4 days

Also with the work you do, conditioning isn't necessary. It's for kids like me who sit in class all day and then work is basically done sitting
 
Just used that website also, great site reference thank you, I am going to print it out and here comes the gains !!:)


Ride it like you stole it!!
 
Man I learn so much from this log, i'm glad I jumped in this one so early! Both you and BU24 have some great points and I always love dropping in here to check it out.

And that's cool abour your girl bro, mine's 7 months preg right now, it's a cool time in your life. Good luck either way!

Sent from my SCH-I500 using EliteFitness
 
Buildingup24 said:
No problem man we're friends.
When u get the book (20 bucks?)
He outlines a way to fit in the program into 2 days/3 days/ and 4 days

Also with the work you do, conditioning isn't necessary. It's for kids like me who sit in class all day and then work is basically done sitting
Click to expand...

Yeah I can just take the conditioning days off I suppose eh?


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Yeah and drop the back/bi day- add it into the deadlift day and all leg work will go under squat day. Curl on bench days and do tri work on military press days-just make it count... You know me, I like higher frequency but our schedules are different.
 
02/10/2012

Wendlers 5/3/1 deadlift

135x5
170x5
205x3
240x5
275x5 ( wasn't hard but I haven't deadlifted in a while so I want room to go without plateauing)

Pull-ups 4 sets of 10

DB rows
70x15
70x15
70x15
70x15

Back extensions
4 sets bw x 25
2 sets behind neck pull downs

4 sets preacher curls

Wow is all I can say. This workout was grueling and at the same time I Had a sick pump going in the arms/ back!!

View attachment 87943


I can't stop eating either. All day yesterday and today I have had major hunger pangs. I just try to keep it clean which I've been succeeding at so far.

Ride it like you stole it!!
 
Last edited:
Sick workouts man you're killing it. You and Building have motivated me to try Wendler's 5/3/1 . I'll probably wait to start it until I get off letro. I won't make great gains while on it. You are going to get sick results, just reading that last workout you did I can tell that was a nasty one
 
03/10/2012
6 am

Woke up early did some fasted conditioning, last day off work so I don't mind doing a double gym day since I am bored as fuck here in ft mcmurray and being lazy

30 min bike ride
30 min hip stretches back stretches camels pose or some retarded shiZzz lol stretched pecs and shoulders for a good 10 minutes too. I have so much mobility in my hips I haven't felt this loose since before I began lifting. Feels nice.



Ride it like you stole it!!
 
03/10/2012

Pm
10 min bike ride warm up

Seated military

95x5
105x5
115x5
130x3
130x5
135x10

Arnie DB press

40x12
40x12
40x12
40x12
40x12

Upright row
60x15
60x15
60x15
50x15

Rear delt cable crossovers

22.5x15
27.5x15
27.5x15
27.5x15

Tricep rope downs
100x12
100x12
90x12
90x12

Body weight skullcrushers off of a railing
3 sets 10 reps ( hardest tricep exercise I've ever done... Really stretched the chest too., ill be doing these more often)

Workout took 70 min


Ride it like you stole it!!
 
Just stepped into the gym for a little conditioning / stretching / abs and forearms/ calves just an easy day. Weight ..199. Boo ya


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/04/10/2012

Ok easy day
20 min bike ride
4 sets hanging leg raises
4 sets incline flys 40x20
4 sets seated calf raises (185 lbsx many)
3 sets 1 legged hammy curls (50 lbs per leg x 20)
3 sets DB forearm curls by sides ( 80lbs per arm x many...superset 35 lbs per arm on bench for wrist curls)




Ride it like you stole it!!
 
05/10/2012

Sick workout

5/3/1 squat day

20 min bike warm up with a few sprints

Back squats
135x5
185x5
275x3
245x5
265x12. Glad I started low form is nice and I should be able to progress every week for the I foreseeable future)

Front squats
135x12
135x12
135x12
135x12

4 sets bw split squats x20 reps

Stiff legged deads (with db"s)
65sx15 ( superset back extensions 25lbplatex20 reps) 3sets ... Back just toast at this point!

Smith maching calf raises
135x20
225x20
315x20
315x15.. Super set all 4 sets with seated calf raises 90lbs x many ( serious burn )

All it all this workout raped me and my legs are Effed up bad. But in such a good way.

Here we go...View attachment 88183
View attachment 88193



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06/10/2012

5/3/1 chest

10 min bike with a few intervals

3 sets rear cable crossovers super set with face pulls

Flat bench
95x5
135x5
185x5(feeling strong)
225x3
245x5
275x5 (wasn't supposed to attempt this much but I could not resist)
225x9

Incline DB press
75x12
75x12
75x12
75x12

Hammer strength dips

180x12
205x12
225x12
270x12. :)

Cable rope downs

70x12 drop set 40xfailure (3 sets of this)

Decent workout and very happy to say I weigh the most I've ever weighed. The mirror isn't quite as kind but one goal at a time.




Ride it like you stole it!!
 
Buildingup24 said:
Glad you're doing rear Delt work before benching. It'll keep you healthy for the heavy stuff. Looking good in here
Click to expand...

Thx buddy I have been doing them a lot more since we first talked and you showed me that routine.

There is something magical going on here lol my weight is just climbing like mad. I'm eating a ton and after thanksgiving dinner tonight I may weigh in at another record high. How heavy is too heavy for someone 6'0? I'm gunning for 215 for now !
Well 210 first :p

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08/10/2012

5/3/1 deadlifts week 2

5 min bike warmup ( couldn't do 20 today I wasn't feeling the cardio)

Power clean warm up

95x5x5
115x5
135x5x5( nothing crazy just getting warmed up haven't done it in a while)

Deadlift
135x5
175x5
225x3
275x3
315x3
315x6( felt good, not difficult yet but I still feel it as I haven't been Deadlifting for a while..)

4 sets bw pull-ups x10(getting harder with my heavier body weight lol)

DB rows
80x12
85x12
85x12
85x12

BB curls
4 sets 20ish reps 60lbs ( arms seriously burnt out and plump)

Was pretty tired today I stayed at home with the gf last night and powered a huge jiggs dinner ( Newfie thanksgiving dinner... It was epic) but I only had about 4 hours of sleep and had to put in 10 hours at work. Meh no rest for the wicked !! Today's weight ..206:)



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Buildingup24 said:
Throw in some trap work supersetted with pull-ups or something along those lines
Click to expand...

So something like having some DBells beside the pull-up bar and inbetweeen pull up sets grab the DUmbells and hit some traps? I can most definitely work those in:)


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09/10/2012
Sick workout just sick

15 min bike

Squat 5x5

225x5
275x5
295x5
315x5
335x5

Leg press
4 plates per side x20
6plates per side x15
8plates per side x 8

Lying and seated leg curls 3 sets

Leg extensions ( lighter higher reps) 3 sets

Seated calf raises

I think that's it

Today was supposed to be an off / condition day but gf wanted to do legs badly so I Said ok, once I got going I felt so good , and si joints and hips all felt good and in line.. Best form I've ever had with heavier squats. Did not feel any stress on hips at all, legs took er all. I'm feeling euphoric from that one still as I down my quickmass. Didn't weigh in today.








Ride it like you stole it!!
 
I'd caution against it because of your likelyhood of getting injured. Just stick to 5/3/1- you'll hit 405 within a reasonable time. Trust in the program
 
Buildingup24 said:
I'd caution against it because of your likelyhood of getting injured. Just stick to 5/3/1- you'll hit 405 within a reasonable time. Trust in the program
Click to expand...

Yeah I won't be attempting it no worries. I have learnt my lesson with those damn si joints.


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10/10/2012

10 min bike ride
Rear delt reverse flys on incline bench
10lbx45pausex15 ouch
10lbx35pausex10pausex10pausex5
Drop set 5lb x 15pausex8

Military press 5/3/1

95x5
115x5
135x3
155x3
185x5

Smith machine behind neck military
100x12
100x12
120x12
120x12

Side laterals
10lbs x 12
15x12
20x12
20x12
Upright rows
60x12
70x12
80x12
80x12

DB shrugs
80sx25

Not the best day today. Felt tired and weak and my legs are mashed. Powered through it best I could. I need a good sleep tonight whenever I stay at home in town I have to get up at 330 to drive an hour to camp to get ready for work . Sleep time :)



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Also dropped 3 lbs in the last couple days since cleaning up my diet. I don't like that.
I also went over my 4k estimated calories by about 500. Easily had 550 grams of carbs today eek:S
Chalk that ^^ with the bedtime snack I am anfair amount over 5k calories and 620 grams of carbs.. My body is just craving food though
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Last edited:
Nothin wrong with 500 or 600 g carbs in a day I mean the way we work out we need it man lol the breakfast I'm eating right not has 150 + carbs in it!
 
NoFatChicks91 said:
Nothin wrong with 500 or 600 g carbs in a day I mean the way we work out we need it man lol the breakfast I'm eating right not has 150 + carbs in it!
Click to expand...

Agreed. I usually go lowish carbs throughout the weekdays then I fucking load em up on weekends
 
12/10/2012
Flat bench 5/3/1 week 2

155x5
225x5
245x3
265x3
275x3

Incline bench
155x15
155x12
175x10
175x9

Dips

Tri rope downs


Ride it like you stole it!!
 
Body was telling me to take tonight off. Feet are sore as a mofo from these workboots I need new ones !



Ride it like you stole it!!
 
How are you liking the new program so far man? I know its a little early but I know how you kill that shit so you may already be seeing changes
 
NoFatChicks91 said:
How are you liking the new program so far man? I know its a little early but I know how you kill that shit so you may already be seeing changes
Click to expand...

So far so good. Feeling like I can continually lift more this far. Squats feel very strong and leg press as an assistance was a huge Pr I set last week. Squats are again tomorrow night for the 3 rep range. Can't wait :) I also love the freedom to do What I please so long as I get them big lifts in


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Good to hear brother keep up the awesome work! Still planning on getting in on that program myself after my tonsils get removed. Ur gonna get sick ass PRs
 
15/10/2012

Supposed to be deadlift day but ill be damned I was hanging drywall above a door and had a piece which I thought was secure when I went to pick up a screw the bitch came loose and really Charly horses my butt cheek real bad.'like nasty bruise! Anyway

Deadlift
225x5x5x5,( too sore)

Switched to back extentions
Weighted 45 x 20 drop set Bw x many(3 sets)

Many pull-ups , pull downs
Face pulls, rear delt flys, lots of trap work and lots Of abs and a bit of bis. Pretty tired , work shift is almost done and I'm played out . Praying for Thursday with a week off to eat lift sleep!




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Last edited:
I got 99 problems and all are woman
.. Going to crush my frustration on shoulders. Upped carbs to 325ish for today as I've been feeling quite contrary over the last 36 hours., low energy blah blah... Feel great so far today and weight is 206 along with looking leaner


Ride it like you stole it!!
 
16/10/2012
Ok one for the ages!

10 min bike sprints

Military press wendlers 5/3/1 ( went 3 reps today)

Bar x many warmup
95x5
115x5
135x3
155x3
185x5
185x5

Smith machine behind neck presses
35/side x 25x20x20x20

Side cable laterals
10x 20x20x20x20

Low pully rear delt crossovers
10xmany(4 sets)
Superset face pulls 40xmany(4sets)

Side laterals 10lbs x many (1 set shoulders were so spent)

Skullcrushers
60x20
80x15
80x15
100x10

Felt so good in the gym today.


Ride it like you stole it!!
 
12.5 hours sleep to start my week off. That's what I'm talkin about ! About to kill the fuxkin gym just axe murder it!


Ride it like you stole it!!
 
18/10/2012

30 min bike warm up

Squats 135x12
225x5 wider box squats
315x5 wider box squats
365x3 wider box squats
365x5 wider box squats

Good mornings super set front squats
135x12
135x12
135x12
135x12
(These sets were death)

Explosive jumping back squats ( feet leaving ground at least 3 inches on heavy 6 inches light sets)
135x8
185x6
225x4 ( followed by 4 deep squats)

Seated calf raises
180x failure .. Short break then till failure again
(3 sets )
Laying leg curls superset with leg extensions (3 sets to failure can't remember weights)
1 set stiff legged deads with 85lb DBells (12 reps)

8 track sprints !!!( si joints fully healed it felt so good today to do these)

Some serious stretching and ab work

Awesome day in the gym, feels good to be off work, and I crushed it I was there from 10:30-almost 1.

Might go back later while gf is there playing soccer

Vascularity in my legs looking savage even though they are hairy


Ride it like you stole it!!
 
Buildingup24 said:
That shit crazy. Looks like the rest was needed lol!

Here's the new program I finally decided on running for the next 6 weeks--imma use it to gain weight instead of lose. Day 1 today--Brutual--we did some similar exercises in terms of front squats, box squats and jump squats. A 225 jump man...HOLY CRAP!

T NATION | 6 Weeks to Superhero: How I Build Muscle and Strip Off Fat - FAST!
Click to expand...

Wow I read the article looks like something I would also enjoy as it can be geared towards sports/ Olympic type performance !! Thx for the good read that is going to be what's next on my agenda after I do a few meso cycles of wendlers!! That was actually a really good read!


Ride it like you stole it!!
 
Sorry I haven't been posting as much I am having issues again with my gf it just never ends . But I am young fit and a good hearted person and I refuse to be treated like some disposable bend over backwards to meet every need at the last minute type of person. There, that's my rant, I will be killing it later in the gym:)


Ride it like you stole it!!
 
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