Size Strength & Awesomeness

[Buildingup24]

I bought EliteFTS bands to incorporate on bench/squat n deadlifts. Get excited.

 

[Buildingup24]

A1-Pendlay Rows: Added 5lbs
155-10-10-9-9-9
A2-Black band Deads
135+band-5x3

B1-Snatch Grip High Pull: added 5lbs
100-5x10
B2-BB Curl: added 5lbs
70-7x10

C1-Deadlift:
225-5x5
C2-Rope Extension: added 5lbs
85-5x10

D1-Hammer incline:
45+Band-2x10
70+Band-3x6
D2-Pushdown:
85-3x9

 

[Buildingup24]

They're back!

 

[NoFatChicks91]

I'm gonna fuck her

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

Legs feeling better. Did some cardio

TRX Push-up/Row/Weighted Jumps:
TRX-3x12x12
25/hand-3x3

Bench->Upright Rope Rows:
Warmup bench
80-3x15

Bench->DB Row (dropset):
195-5x2 (nice--singles next week)
100->90->80--3x8x8x8 (Dope)

DB Incline->SG Rack Pull->Band Pulls:
85/hand-3x8 (Dope)
225-3x6 --add weight
15lb band-3x15

Hammer Incline->Weighted Pull-Up:
70 + Band-9-8-8
15lbs-3x9

DB Close grip Press->DB Laterals->Cable kickback:
55/hand-2x12
15/hand-3x12
25-3x10

Sprints

 

[rustilldown]

Legs feeling better. Did some cardio

TRX Push-up/Row/Weighted Jumps:
TRX-3x12x12
25/hand-3x3

Bench->Upright Rope Rows:
Warmup bench
80-3x15

Bench->DB Row (dropset):
195-5x2 (nice--singles next week)
100->90->80--3x8x8x8 (Dope)

DB Incline->SG Rack Pull->Band Pulls:
85/hand-3x8 (Dope)
225-3x6 --add weight
15lb band-3x15

Hammer Incline->Weighted Pull-Up:
70 + Band-9-8-8
15lbs-3x9

DB Close grip Press->DB Laterals->Cable kickback:
55/hand-2x12
15/hand-3x12
25-3x10

Sprints

Nice work! Must feel good being able to use your leg fully again

 

[wegs224]

nice work in here!
good work using the drop sets, i should start doing those. i have heard it's effective to include them.

keep up the strong work and have a nice week!

 

[NoFatChicks91]

Glad to hear your leg is doing better fuck I really felt for ya on that one man

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

Wegs- Thanks

NFC-- Yeah its all good tho--starting bodyweight squats pain free, some cardio, little jumping here n there.

Still working hard/smart. Been busy with real estate start-up and now the restaurant opening. Will update this afternoon.

Squatted for first time. no pain, felt good- but really damn sore haha

 

[Buildingup24]

SOrry everyone!!

updates to come starting from this past sunday--My ipad mini got stolen and so i lost my workouts & everything else on that thing.

Restaurant opening went well. Getting ready for ghana in a week. starting a new project on real estate front and starting school in exactly 20 days. DAMN!

Diet is good-slowly adding weight again (still pretty lean--up 4 lbs in about 6 weeks)

Today was Squats/Rows/High Pulls/Landmine Press

BB Row (Pendlay Style)
155/160/165/170--12/10/8/6

Landmine Press:
60-4x10
65-3x8

High Pull:
105-1x10
115-2x9

Bottom-Up squats->DB jumps
185-3x3
25/hand-5x5

1/3 contrast squat:
225/135--- 235/135-- 240/135
190-1x6

DB Chest Press:
90-3x3

weight 144lbs