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Buildingup24
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chicken pita pocket-
Size Strength & Awesomeness
- Thread starter Buildingup24
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Buildingup24
New member
SDH Day 3-6/23/12
3 sets Rear Delts/Face pulls/ 24" box step ups
Weighted Pull-up/chin-up:
30-5-5-5-5-4 (volume PR)
DB Low Incline:
75-4x10 (PR--up to 80 next session)
BB Row:
150-4x10 (add 5lbs-PR)
Push Press: (try to get 140 for all 5 sets next time)
140-5-5-4
135-2x5
Sumo Dead: (i like these for this program as they hit my lower posterior chain more)
225-3x5
235-2x5 (go for 235 for 5 sets next time)
Close stance Leg press: feet right next to each other
270-4x10
5 minute bike intervals--VMO was on FIRE
DAMN! That was a good workout.
3 sets Rear Delts/Face pulls/ 24" box step ups
Weighted Pull-up/chin-up:
30-5-5-5-5-4 (volume PR)
DB Low Incline:
75-4x10 (PR--up to 80 next session)
BB Row:
150-4x10 (add 5lbs-PR)
Push Press: (try to get 140 for all 5 sets next time)
140-5-5-4
135-2x5
Sumo Dead: (i like these for this program as they hit my lower posterior chain more)
225-3x5
235-2x5 (go for 235 for 5 sets next time)
Close stance Leg press: feet right next to each other
270-4x10
5 minute bike intervals--VMO was on FIRE
DAMN! That was a good workout.
Buildingup24
New member
Diet 6/23
Workout- 30g carbs/10g amino acids
Postworkout- 1.5 cups rice/veggies/ about 1lb 90/10 beef-90g protein
Lunch: 3 scoops whey--65g protein
Lunch 2: 1lb chicken thighs/1 tbsp olive oil--90g protein
Dinner: Date night
Workout- 30g carbs/10g amino acids
Postworkout- 1.5 cups rice/veggies/ about 1lb 90/10 beef-90g protein
Lunch: 3 scoops whey--65g protein
Lunch 2: 1lb chicken thighs/1 tbsp olive oil--90g protein
Dinner: Date night
Buildingup24
New member
SDH Day 4
Lots of Rear delts/step-ups
Weighted Pull-up/Chin-up: (added 5lbs to 1st two sets from last time)
15-10-8
10-10-8
DB Shoulder Press: (up 5lbs from last time)
55-3x10 (add weight)
2" deficit SLDL:--knee wasnt feeling right so did these instead-my hamstrings are weaker than quads anyways so nbd
185-4x10--add weight
Leg Press: Quad Emphasis--up 10lbs from last time
415-4x10 (add weight)
Decline CGBP: (up 10lbs from last time)
165-5x5--last set was a grinder but add 5lbs next time to at least first 3 sets
BB Row: (up 5lbs from last time)
170-5-5-5-5-4 (stay same weight next session)
Ran 6 Hill sprints
Done of the day--Knowledgeable guy at the gym came up to me and asked me what I was doing--explained the program he said keep using it haha feels good.
Will post this week's pic up.
Diet Today:
Workout-10g amino acids
Postworkout-3 scoops whey--roughly 200g carbs in oatmeal & bananas & berries (it was a pretty big bowl...)---65g protein
Lunch: 1lb chicken thighs/veggies/1 tbsp olive oil-90g protein
Snack-6 whole eggs-36g protein
Dinner: 1lb Chicken breast/olive oil/veggies--90g protein
Total--215g carbs/ 285g protein/ 115g fat--Approx 3100 calories
Might go on an evening walk since I'll be sitting studying all day--12 more days till test day-feeling solid about it, taking old AAMC exams, been hitting between 30-33 on them so puts me in the 80-90percentile. Hoping to get a 35!
Went to Quartino last night for dinner in Chicago--about $25 a person with entree, glass of wine & shared appetizer)I had beef short ribs--def a great Italian place to check out.
(Didn't take pics cuz I was on a date and its an upscale place..."This is for my online workout log" didn't seem like a good thing to have to say to explain taking a pic lol)
Lots of Rear delts/step-ups
Weighted Pull-up/Chin-up: (added 5lbs to 1st two sets from last time)
15-10-8
10-10-8
DB Shoulder Press: (up 5lbs from last time)
55-3x10 (add weight)
2" deficit SLDL:--knee wasnt feeling right so did these instead-my hamstrings are weaker than quads anyways so nbd
185-4x10--add weight
Leg Press: Quad Emphasis--up 10lbs from last time
415-4x10 (add weight)
Decline CGBP: (up 10lbs from last time)
165-5x5--last set was a grinder but add 5lbs next time to at least first 3 sets
BB Row: (up 5lbs from last time)
170-5-5-5-5-4 (stay same weight next session)
Ran 6 Hill sprints
Done of the day--Knowledgeable guy at the gym came up to me and asked me what I was doing--explained the program he said keep using it haha feels good.
Will post this week's pic up.
Diet Today:
Workout-10g amino acids
Postworkout-3 scoops whey--roughly 200g carbs in oatmeal & bananas & berries (it was a pretty big bowl...)---65g protein
Lunch: 1lb chicken thighs/veggies/1 tbsp olive oil-90g protein
Snack-6 whole eggs-36g protein
Dinner: 1lb Chicken breast/olive oil/veggies--90g protein
Total--215g carbs/ 285g protein/ 115g fat--Approx 3100 calories
Might go on an evening walk since I'll be sitting studying all day--12 more days till test day-feeling solid about it, taking old AAMC exams, been hitting between 30-33 on them so puts me in the 80-90percentile. Hoping to get a 35!
Went to Quartino last night for dinner in Chicago--about $25 a person with entree, glass of wine & shared appetizer)I had beef short ribs--def a great Italian place to check out.
(Didn't take pics cuz I was on a date and its an upscale place..."This is for my online workout log" didn't seem like a good thing to have to say to explain taking a pic lol)
Buildingup24
New member
No real pump because these were after finishing legs & sprints so most blood was down in legs.
Still lean n up 2.5 lbs in 5 weeks. I've realized 1lb a week is way too much, idk why people shoot for that. We all workout to look good naked so why add so much fat?
Still lean n up 2.5 lbs in 5 weeks. I've realized 1lb a week is way too much, idk why people shoot for that. We all workout to look good naked so why add so much fat?
Buildingup24
New member
Thanks for the compliment & I'm sure I will. It's an intense program. I fall asleep more easily these days because of it
Buildingup24
New member
Thanks for dropping in.
Buildingup24
New member
SDH day 5- 6/25
3 sets rear delt
3 sets face pulls
Weighted pull-up/chin-up:
35-2x5 (nice)
30-3x5
DB Low incline Neutral:
80-10-10-9 (PR)
75-1x9 (had trouble getting it up)
BB Row: (go for 155 all sets)
155-2x10 (nice)
150-2x10
Press:
140-5x5 (add weight)
Sumo:
235-4x5
225-1x5
Super close leg press:
360-3x12
Circuit of curls/calves/abs/laterals
3 sets rear delt
3 sets face pulls
Weighted pull-up/chin-up:
35-2x5 (nice)
30-3x5
DB Low incline Neutral:
80-10-10-9 (PR)
75-1x9 (had trouble getting it up)
BB Row: (go for 155 all sets)
155-2x10 (nice)
150-2x10
Press:
140-5x5 (add weight)
Sumo:
235-4x5
225-1x5
Super close leg press:
360-3x12
Circuit of curls/calves/abs/laterals
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