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Size Strength & Awesomeness

Legs 6/2/13

DL: 3/2/1
290-300-310 (Nice!)

Front Squat:
225-1xFAIL (can't get it every time....)
195-3x1

Box Squat:
230-1x4 (nice)
225-2x5

Front Squat: 1/6 rep scheme dropset
185->135- 3 sets
195->145-3 sets (FACK)

Back Squat->DL Carries:
135->225- 4 sets (this is rough)

Hill sprints

Push-ups>Pull-Ups>Hanging Leg Raises--5 sets
 
Sorry haven't posted food pics in a while cus I don't have an iPhone anymore but I bought an iPad mini for my work.. So having a boring lunch but here ya go
 
Push 6/3/13

OHP->Bodyweight Pull-Ups:
135-1x6
140-4-4-2-1

DB Incline->Box Jumps (36inch)
85/hand-2x5
80/hand-6-5-5-5

CGBP:
155-1x6

OHP->DB Lateral->Tricep PD:
135-2x3-->95-2x9
4 sets laterals (drop set)

Leg Raises/Hill Sprints
 
PULL- 6/4/13

BB Row->Pull-Ups:
155-3x7
BW-25 reps total

Clean->Cable Row->DB Curl:
135-4-4-4-3
120-2x12
25-3x12

DB Row->Leg Raises:
90-2x10 (nice)
BW-sets of 8

Kayak Row->Cable Curl:
95-2x11
95-2x8

Hill Sprints-5
 
Back Squat: 20 singles
225-20x1

Cleans:
135-10 reps total

Back Squat->Front Squat
185->135

Front Squat:
135-2xmax

Sumo DL:
225-5x3
280-1x1 (PR)

Pull-Ups/Dips/Stairmaster/abs
 
DL->DB Press:
275-3x3
50/hand-3x10

Clean & Press->Curls:
135-3x3
140-3-2-2
145-2x1
DB Curl-30/hand-5 sets

Bench: singles->Tricep pump work w/cables
185-3x1
190-3x1

Hill sprints/Abs
 
5x5 Friday

Dips->BB Row:
85-5-5-5-4-4
165-5x5

DB Bench->Leg raises:
85-3x5
BW-3x12

Curls-21s-3 sets

Dead stop Back Squat: sets of 3
165-5x3

Front Squat->SG High Pull:
135-2xmax
105-5x3
 
Push 6/9/13


Overhead Press: Cluster-12 minutes
140-21 reps

DB Low incline->DL Carries:
85/hand-4x5 (nice-added 2 sets)
80-2x6 (nice)
225-5 sets

Bench: Singles
185-3x1

Rear Delts/Laterals/Face Pulls-3 sets

Hill Sprints/Box Jumps
 
Buildingup24 said:
Push 6/9/13


Overhead Press: Cluster-12 minutes
140-21 reps

DB Low incline->DL Carries:
85/hand-4x5 (nice-added 2 sets)
80-2x6 (nice)
225-5 sets

Bench: Singles
185-3x1

Rear Delts/Laterals/Face Pulls-3 sets

Hill Sprints/Box Jumps
Click to expand...

I love your workouts man, simple heavy and effective :)
 
Legs 6/10/13

Front Squat->Leg Raises:
195-4x1 (Very fast! & no roll forward!)

Front Squat- Drop set
195->145--2/6 rep scheme-3 sets
185->135--3/6 rep scheme-2 sets

Back Squat- Drop set
235>185->135--1/3/8 rep scheme-- 4 sets

Sumo DL->DB Jump Squats:
225-3x5
45/hand-sets of 3

20 min stairclimber
 
Chin-Up-->High Pull-->Face Pull:
50-3x5 (Dope)
115-3x4 (form felt off)
110 on cable-3x10

BB Row-->Seated curl (drop set):
155-3x8 (nice added 1 rep to each set)
30->20-3x9x6

Clean & Press->Cable Row->Cable Curl:
140-1x3--135-3x3
100-2x10
65-3x8

DB Row->Upright Row:
90-2x11 (nice-good contraction)
95-2x6

Kayak Row
95-2x10

Hill sprints
 
This was badass

Back Squat: 10 minute cluster
230-10 reps (go for 15 next time)

Bench: 10 minute cluster
190-15 reps ( shoot for 20 then add 5lbs)

DL: 10 min cluster
295-20 reps

Clean & Press: 10 minute cluster
145-25 reps
 
6/14/13

Dips: 10 min cluster
75lb- 34 reps (nice!)

Hammer Strength Incline:
75/side-3x10

Push Press: 10 minute cluster
135-30 reps

DL:
315-1x5 (chalk & Belt-PR!)


Abs/Laterals-3 sets
20 min interval stairclimber
 
DL/Squat


Warm up/Foam Roll

Sumo Deadlift: (superset light leg curls)
255-3x3
275-2x2 (nice)

Back Squat: drop set-1/4/10 rep scheme
235-185-135--4 sets (INTENSE)

Front Squat: 90% Max
195-5x2
205-1x1

Leg Press-3x15 (short rest)
 
Upper Body 6/16

5 min interval Stairmaster

Rear Delt Flyes->Upright Cable Row:
30-4x12
100-4x10

Military Press: 12 minute Cluster
140-25 reps (PR)

DB Low Incline->Pendlay Row:
85/hand-6-6-5-5 (PR)
165-4x6

Bench>DB Row->High Pulls:
165-3xMAX
90/hand-2x13
105-3x6

1 Arm Row->Pull-Ups->Cable Chest Flyes:
50-2x15
BW-3xmax
30-2x15

Laterals-high rep stuff

Hill Sprints
 
Legs/Armz

Front Squat:
6 warm up sets
190-1x1 paused
210-1x1 Paused (badass)

Snatch Grip DL: light
225-3x6

Deadlift: 80%max speed
275-3x3

Leg Press:
315-3x15

Timed Arm Blast:
Curl: 8-4-2-4-8
55-75-95-75-55

CGBP:
165-5x3

Cable Overhead extension->Cable Curl:
80-3x25 seconds
80-3x25 seconds

Cable Pushdown->DB Hammer Curl:
65-3x25 seconds
30/hand- 3x25 seconds

Tomorrow is conditioning
 
Upper Body 6/19


Bench: work up to heaviest single
3 warm up sets
205-1x1 (crap)

Weighted Chin-Up->Cable Row:
50-4x5 (added 1 set from last week)
100-4x8

Weighted Dips: 10 minute cluster--up 5lbs
80lbs-25 reps

Kayak Row-> Hammer Incline Press:
90-3xMAX
80/side-3x8 (added 5lb from last week)

DB Close Grip Press:
50-2x11

Clean & Jerk:
135 singles & Max out at 155
 
DL/Squat

Snatch Grip High Pulls from blocks:
105-1x5
115-3x4
120-1x3

Sumo DL:
260-3x3 (added 5lbs from last week)
280-2x2 (added 5lbs from last week)

DL:
315-3x1

SLDL from 3 inch lift:
135-1x20
185-2x12

Front Squat:
210-1x1
145-3x12

Face Pulls/Rear Delt work-3 sets
Hill Sprints-8
 
Buildingup24 said:
Chin-Up-->High Pull-->Face Pull:
50-3x5 (Dope)
115-3x4 (form felt off)
110 on cable-3x10

BB Row-->Seated curl (drop set):
155-3x8 (nice added 1 rep to each set)
30->20-3x9x6

Clean & Press->Cable Row->Cable Curl:
140-1x3--135-3x3
100-2x10
65-3x8

DB Row->Upright Row:
90-2x11 (nice-good contraction)
95-2x6

Kayak Row
95-2x10

Hill sprints
Click to expand...

Looking good!
 
Upper Body

Rear Delt Flyes
30-4x15

Hang Clean & Press: 12 minute cluster
140-26 reps (PR!)

Hang Clean & Push Press->DB Row:
135-12 reps
95-2x13 (added 5lbs-no swing)

DB Low Incline->Pendlay Row:
85/hand-7-7-5-6 (PR)
165-8-8-7 (PR)

Floor Press->Cable Row->Face Pulls:
175-2x5
100-2x10
100-2x15

Chest Flyes & Pull-Ups
Hill Sprints
 
Bench: 10 minute cluster
190-18 reps (up 3 reps!)

DL: 10 min cluster
305-23 reps (up 3 reps in same time!)

Clean: 10 minute cluster
145-30 reps (up 5 reps!)
 
Hill Sprints
Rear delts/Abs/ calves

Deficit Stiff Leg Deadlifts:
185-3x10
135-1x20

Front Squat:
225-1x1
185-1x6

Timed Arm Blast:
BB Curl: 9-5-3-5-9
55-75-95-75-55

Close Grip Bench:
165-5x3

Cable overhead extension->Cable Curl:
80-3x25 sec
80-3x25 sec

Cable Pushdown->Hammer Curl:
65-3x25 sec
30/hand- 3x25 sec



I GOT THE 225!!! Mike has a video of it. Idk how to post videos on here
 
Weighted Dips: 10 minute cluster
80lbs-30 reps (up 5 reps in same time)

Weighted Chin-Up->Cable Row:
55lbs-4-4-3-2 (shoot for 5 reps/set)
110-4x8 (Nice--add reps)

Kayak Row-> Hammer Incline Press:
90-3xMAX
80/side-10-8-8 (added 2 reps)

Clean from blocks:
135lb-5x5

Pull-Ups:
Bodyweight-50 reps total

TRX circuit from Plitt
 
TRX warm up
DB Jump squats

Back Squat:
230-5x2
255-1x1 (nice)
240->185->135->135-- 2x1->5->4->3

Front Squat->Back Squat:
135--2x8x8

Deadlift Carries
225-3 sets

Trap work/Chin-Ups/Abs

Hill Sprints
 
TRX warm up/foam roll
DB Jumps

Rear Delt Flyes/Face Pulls:
20->15->10--3x10x10x10
110-3x12

Bench:
185-3x3 (solid form)

Clean & Press: 12 minute cluster
145-20 reps (added 5lbs--shoot for 25 reps)

DB Bench->Guillotine Press:
85/hand-8-7-5 (PR on the 8 reps)
95lbs-3x12 (focus on stretch)

DB Row->Guillotine Press:
95-2x15 (PR--bump up to 100lbs)
135-2x8

Cable Row->Face Pulls:
120-4x10 (added 10lbs)
100-4x10 (added 2 reps)

Laterals- 100 reps in a set (FUCK)
Hill Sprints
 
Snatch Grip High Pulls from blocks:
105-1x6 (added rep--bump up 5lbs)
115-3x5 (added rep)
120-1x4 (added rep)

Sumo DL:
260-3x3
280-2x3 (BooM!)

DL:
315-3x2 (added 1 rep per set)

SLDL from 3 inch lift:
135-1x20
195-2x10 (added 10lbs)

DB Jumps:
40/hand-5 sets

Hill Sprints-8
Gregg Plitt Abs
 
Box jumps/medicine ball push-ups
(Video)

Close grip bench-> EZ Bar Curl:
165-5x5
65->75->95->75->65:
10-----6---4-----6----10

Cable overhead extension->Cable Curl:
80-3x45 sec
80-3x45 sec

Cable Pushdown (1hand)->Hammer Curl:
25-3x45 sec
30/hand- 3x45 sec

Reverse curl-4 sets
TRX stuff from Plitt & Dips

Hill sprints
Short Ab circuit (weighted)
 
Front Squat> Box Jumps->TRX Rows:
185-5x3 (ATG)
205-2x2 (ATG)-PR
225-2x1 (nice)

Weighted Jumps-
25/hand-3 sets
45/hand-3 sets


Hill Sprints-
 
Face Pulls:
100-3x15

Bench-> Kayak Rows:
185-4-3-3-3 (nice-added 1 rep)
100-4x15 (up 5lbs from before)

Dips: 10 minute Cluster
80lbs-32 reps (PR!--add 5lbs now)

Weighted Wide Pull-Ups->Hammer Incline:
35-5-3-3-3-4 (CRAP)
90/side-3x6 (Nice-added 10lbs/side)

Laterals/Bodyweight pull-Ups

Push-Ups/pull-Ups combo

Abs circuit-3 rounds
Hill Sprints
 
Hey, this may be a stupid question but what are clusters? How many you can do in a certain time frame?

Sent from my DROID X2 using EliteFitness
 
Lovelifting said:
Hey, this may be a stupid question but what are clusters? How many you can do in a certain time frame?

Sent from my DROID X2 using EliteFitness
Click to expand...

Cluster is a way of getting more reps in a heavy weight but still gettingA TON of volume in. For example. I can do sets of 5-6 dips with 80lns. So I take a timer n do 3-4 reps n rest. Shoot for as many reps as possible in 10 minutes.
 
I like doing clusters when I'm working out my calves. I have noticed more gains doing calves this way. I don't usually do clusters for any other muscle group but that's not a bad idea doing it with dips.
 
Squats 7/6/13

TRX warm up
DB Jump squats

Back Squat:
235-5x2
245->185->135->135-- 2x1->6->6->3
(Added 5lbs to the single & 1 rep each to 185 n 135!)
225-3x3 (ATG)

Front Squat->Back Squat:
135--2x8x8 (add 5lbs next weekend)

Snatch Grip Deadlifts->Leg curls:
225-3x5 (add weight)
90-3x12

Deadlift Carries (grip work)
275-3 sets

Hill Sprints
 
Did Push on Monday and Pull today...

I have a hairline fracture in my left leg just below knee (shin). I won't be doing legs for about a month. Well I will only work my right (good) leg. Is that bad??

Mike! Help a buddy out.
 
Just noticed your log and sorry to read of your injury. That sucks.
Nice log you have; strong work!

<< needs to look up DL "carries" never heard of these...lol

Nice on the hill sprints, I used to live up north but now, no hills here. Lol

Hope u recover soon! :)
 
Sorry about the leg injury bro. No you should not just train the one leg. Just wait until the injury is healed then go back to working out legs.
Speedy recovery!
 
Hey sorry I took so long chickoo!! Yeah so lame that your leg is injured, nothing worse than not being able to train to your fullest :( but heal up quick bro!! And yes don't do just one leg, let em rest together
 
If you have access to a decent size pool you could swim so as to keep your legs active.
Hope you heal up soon; injuries suck.
Hugs
 
Hey Chikoo... Fuck man, just read about your injury. I highly recommend not working just one leg... That will cause some issues down the road.

I'm here for moral support, for I am the king of injuries

Seriously though I'm really sorry to hear about that brother.. One month won't set you back too badly I promise.

Sent from my SPH-L710 using EliteFitness
 
A1-Seated Overhead Press:
105-6x10
135-1x7 (PR)
A2- Hang Cleans:
105-6x6
A3-Reverse Curl:
50-3x10
65-2x10

B-High incline->Low->Flat Bench:
70/hand-3x10->5->3

C1-DB Seated Press:
50-2x11 (added 1 rep)
C2-DB Close Grip Press:
50-2x8
C3-DB Lateral:
15-2x12
C4-Cable Flyes:
15-2x12

D1-Deadstop Bench:
145-1x9
155-1x7
160-1x7
D2-DB Lateral:
15-3x12
 
Face Pulls-4 sets

Bench:
175-185-195- 3/2/1
180-190-200- 3/2/1

Military Press:
135-140-145- 3/2/1

Dips:
50-10x10

Push->Pull-Ups-->DB Snatches
BW-4x10
50/hand-5x5

6 sets abs
 
Pull-Ups: 50 reps
Abs: 100 reps
Calves: 5 sets + stretching

Kayak Rows:
90-3x10
85-3x10

Hang Clean->Rear delt DB Fly:
135-10x4
25-5 sets

Plate Raises:
45-5x10
 
Wegs--first name? N thanks :)

nFC- yeah dude, I stopped! It's feeling much better. Another couple weeks off. Then doc visit. Then go from there. Thanks for the love guys
 
first name is sharon.
but you can call me wegs. :D

i need to learn some of what you're doing. hang cleans? i've heard of them, but don't know.

strong workouts boy! happy friday weeeeeeeeeee! ;)
 
Get well soon man. And glad you stopped. One of my legs kinda lags behind due to my injury. It just makes shit worse when one leg is stronger!

Sent from my SPH-L710 using EliteFitness
 
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
 
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
 
Buildingup24 said:
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
Click to expand...

Nice work! Must feel good being able to use your leg fully again:)
 
:) 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!
 
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
 
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
 
8/8

Rear delts-5x15 (good contraction)

Weighted Pull-Ups: Deadhang
20lbs-4x7

DB Bench:
90-5-4-4
70-3x8

Triceps:
Kickback->SkullCrusher-4 sets

Sprints/Abs
 
Hey Chikoo , just dropping in. Restaurant looks cook and I like your menu items that I seen displayed. I expect a full course meal when we fly down to visit you in the future :):)
After a leg workout of course!

Haha hope all is well man sorry If I been distant work had been very busy and I was in the midst of moving this last few weeks off and on. Leg looks and sounds to be healing up ! Keep it up !
 
Mike! No worries man that's why I shot you a text. I been crazy busy too so my fault as well.

Thanks for popping in! I got an article in Chicago Magazine!!

Legs today

front squat:
215-1x1

Back Squat:
190-3x5

DL:
315-3/2/1/1

sumo Deadlifts:
275-3x1

5 sets leg curls-12-20 reps
5 sets abs
5 hill sprints
 
Upper Body 8/11

Dual Handle Cable Row-
130--15/12

Bench (Paused)
160/170/180/190---8/6/4/2

DB Decline->Weighted Pull-Up:
70--4x8 (PR)
20--9/9/8/7 (PR)

Pendlay Row->Hammer Incline PRess:
170-5x5
70/side + Black Bands--5x3

Circuit of Face Pulls/curls/abs
 
Back from my trip!

Squats yesterday

Worked up to 275 for a double
DL-
315-3x3
335-1x2

Banded DL
225 + Black Band- 3x8

KB Swings-32KG


8/30

Dips-80-3x5
Pull-ups- 30-3x6

10 sets Arms (4 drop sets)
 
Great man always feel good to do charity work overseas.

Saturday 8/31

Squats & Landmine Presses

Squat- 225-sets of 3
Presses- 6 sets ramping up weight

KB Swings/Abs
 
I'm squatting every 3rd day.

Doing lower/upper/...etc

Yesterday did prowler pushes for 25 minutes & bicep/abs

Today off

Tomorrow is squats
 
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