5x5 journey to incredible strength

[rustilldown]

23/06/2013
Beastly workout

Power cleans , 135x8x8x8x8
Cleans from knee 155x8x8

Front squat
135x12
185x10x8
225x5

Seated calf raises
4 nasty sets

Explosing jumping back squats
225x5x5x5

Sldl( standing on bench to go below deficit)
135x12
225x8x8

Walking lunges (50lb DBS x 50')
2 sets SS sldl with 50 lb dbells( tight form)

Nasty ab circuit

Calfs
Again

20 min bike ride
Whooeeyyyyy feelin good

 

[Buildingup24]

Dayum that looks intense

 

[rustilldown]

24/06/2013
30 min fasted morning cardio

Pm
Back/bis

2 sets rear delt flys on bench
40 reps per set

Db rows
90 x 10x10x10x10

Lat pulldowns( Wide)
4 sets worked up to 180x6

Seated cable rows

Worked way up to 180x8 4 sets

Bent over bb rows strong lifts style

135 x12 (4 sets SS reverse grip rows x8)

Weighted back extentions
3 sets with 45lb plate

Bicep massacre
10 min bike ride

 

[rustilldown]

25/06/2013

Conditioning

Track sprints
Stair runs
Bike sprints
Hamstring work

 

[rustilldown]

27/06/2013
Rotary cuff warmup
Military press
95x12x12x12
135x10x8x5x5
SA hammer strength shoulder press
( just light weight hammered out some reps)

Side laterals
Laying side laterals
Rear delt cable flys

Push presses
135x5x5( shoulders burnt out)

Bent over flys
35x8x8?

Window washer abs 2 sets

1'set deadlifts (315x5 ... Bar was loaded sitting there begging to be lifted so I did)

10 min bike sprints

 

[Lovelifting]

Awesome lifting man! I must say, i need to follow your lead and mix it occasionally.

Sent from my DROID X2 using EliteFitness

 

[rustilldown]

Awesome lifting man! I must say, i need to follow your lead and mix it occasionally.

Sent from my DROID X2 using EliteFitness

The bro. Depends on what your goals really are. Me to be honest, I have no goals with lifting, I just wanna be big strong and fast. I don't really care whether I get bigger or stronger or faster than I am right now I just like to get a wicked workout in and feel good

 

[rustilldown]

27/06/2013

Pumped shoulders again just to shock my body , aim was side and rear delts

30 min of cardio on bike with mixed sprints in there,
Abs

 

[rustilldown]

28/06/2013

What a workout

Squats 225x12x12
245x8x8
( SS every set with hammy curls)
6 min of treadmill sprints ( 3x 1 min sprints)

Hammy curls SS good mornings
(Good mornings were 155x8 ish)
3 sets
Calf raises SS split squats
3 sets

15 min bike ride with 5x 30 sex all out sprints

Deadlifts
315x5x5x5 ( fast sets and fast reps but controlled)

Biceps and abs

 

[Buildingup24]

Looking solid. Hows the diet?