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rustilldown
New member
I just ate a huge meal, after looking at this I could eat another damn that looks good!
Ride it like you stole it!!
Ride it like you stole it!!
Size Strength & Awesomeness
- Thread starter Buildingup24
- Start date
Buildingup24
New member
Haha thanks guys.
3 sets rear delt
3 sets face pulls
Weighted pull-up/chin-up:
35-5x5 (add weight)
DB Low incline Neutral:
80-10-10-10-6-last set asked for spot, guy didnt know how to get the dumbbells up.
SLDL:
225-5x5
Shit just wasn't moving today. Had trouble getting 135 overhead press up. So I tried doing clean n press, got dizzy cleaning up 135. Called it a day. Not sure why, slept well, ate about 3300 calories yesterday. Guess just an off Day.
I'm pretty sure I sealed the deal on 1 of my interviews yesterday so it looks like I'll be working by next weekend. Though it's gonna be early hours do I may have to switch my training up, we shall see.
Also, may need to switch from DB low incline cuz I can't get it up and asking for a liftoff clearly was a mistake as I learned this morning. Possibly DB Floor Press (opinions?)
3 sets rear delt
3 sets face pulls
Weighted pull-up/chin-up:
35-5x5 (add weight)
DB Low incline Neutral:
80-10-10-10-6-last set asked for spot, guy didnt know how to get the dumbbells up.
SLDL:
225-5x5
Shit just wasn't moving today. Had trouble getting 135 overhead press up. So I tried doing clean n press, got dizzy cleaning up 135. Called it a day. Not sure why, slept well, ate about 3300 calories yesterday. Guess just an off Day.
I'm pretty sure I sealed the deal on 1 of my interviews yesterday so it looks like I'll be working by next weekend. Though it's gonna be early hours do I may have to switch my training up, we shall see.
Also, may need to switch from DB low incline cuz I can't get it up and asking for a liftoff clearly was a mistake as I learned this morning. Possibly DB Floor Press (opinions?)
Buildingup24
New member
For today's workout- PRs across board and the SLDL was at 2" deficit for more ROM.
So can't be pissed but damn sucks not to finish. Haven't had a bad Workout in a while.
So can't be pissed but damn sucks not to finish. Haven't had a bad Workout in a while.
E
Evan Tipps
Guest
Learn to knee the weight up.. controlled though. Its what I do and it helps.
Buildingup24
New member
I gotta literally practice kneeing it up and falling back onto the bench at same time. Sounds weird but lol I think it's necessary, I tend to not make a smoth transition between the 2 steps- thanks Evan!
E
Evan Tipps
Guest
Hahaha it does take practice! Ive kneed the dumbell straight out of my hand before 
Buildingup24
New member
Diet 6/28
6AM-30g carbs/10g aminos
Post workout- 1lb 90/10 beef /200g carbs/ 1 avocado
Lunch: banana/2 scoops whey
15 minutes interval jump rope
Dinner: 10oz chicken/1 tbsp olive oil/veggies
banana/blueberries
6AM-30g carbs/10g aminos
Post workout- 1lb 90/10 beef /200g carbs/ 1 avocado
Lunch: banana/2 scoops whey
15 minutes interval jump rope
Dinner: 10oz chicken/1 tbsp olive oil/veggies
banana/blueberries
Buildingup24
New member
6/29/12
Day off--back sore/hamstrings sore--10 days into it--
Some updates: Shoulder girdle looks wider & quads have grown from all the leg pressing/when I put my hands on my hips, my rear delts seem to pop up from behind much more than 3 weeks ago so that's good.
This morning I did 20 minutes of interval cardio--jump rope/burpees/push-ups
Diet: Pretty much studying/sitting around all day
1.5 cups rice/6 egg whites/10oz beef
3 scoops whey
1lb chicken breast/veggies/olive oil
Weight--up about a lb this week--I ate A LOT more this week than last week cuz this program is insane!
Finished reading 5/3/1 book yesterday and finalized class schedule. Very excited for the semester to start (weird lol)- I think once the fall semester starts I'm going to go onto 5/3/1 since it will work with my school/work schedule and school usually means more stress so a slower progression will work well--plan is still to get up to 165-170 steadily!
Jump rope intervals/Pull-Ups/Push-ups will be incorporated as well into 5/3/1
Day 1-Monday
Front Squat 5/3/1
Leg Press-4x8-12
2"Deficit SLDL-3x8-12
Leg Curls-3x10-15
15 minute jump rope in PM
Day 2- Tuesday
Bench 5/3/1
Weighted Dips- 3x8-12
DB Floor Press-3x10-15
Cable Flyes- 3x12-15
Day 3-Wednesday
Conditioning/calves/forearms/rear Delts
Day 4-Thursday
OHP-5/3/1
OHP-4x8-12
Bradford Press-3x10-15
Laterals- 4x12-15
15 minute jump rope in PM
Day 5-Friday--Back
DL-5/3/1
Weighted Pull-Ups-3x6-10
Pendlay Row-3x5-10
Kroc Row: 1xmax
Low Cable Row (lower lats)-2x10-15
Day 6-Saturday
Off
Day 7-Sunday
Power Cleans-10 minute Cluster Set--shoot for 25-30 reps then add 5lbs
High Pulls- 5x5
BB Curls-15-12-10-8-10-12-15
Reverse Curls- 4x12-15
Decline CGBP-3x5-8
DB Kickbacks-3x10-15
15 minute jump rope in PM
FEEDBACK APPRECIATED even though I won't be starting this for a while, I'm one of those people who plan ahead because it keeps me on the path.
Day off--back sore/hamstrings sore--10 days into it--
Some updates: Shoulder girdle looks wider & quads have grown from all the leg pressing/when I put my hands on my hips, my rear delts seem to pop up from behind much more than 3 weeks ago so that's good.
This morning I did 20 minutes of interval cardio--jump rope/burpees/push-ups
Diet: Pretty much studying/sitting around all day
1.5 cups rice/6 egg whites/10oz beef
3 scoops whey
1lb chicken breast/veggies/olive oil
Weight--up about a lb this week--I ate A LOT more this week than last week cuz this program is insane!
Finished reading 5/3/1 book yesterday and finalized class schedule. Very excited for the semester to start (weird lol)- I think once the fall semester starts I'm going to go onto 5/3/1 since it will work with my school/work schedule and school usually means more stress so a slower progression will work well--plan is still to get up to 165-170 steadily!
Jump rope intervals/Pull-Ups/Push-ups will be incorporated as well into 5/3/1
Day 1-Monday
Front Squat 5/3/1
Leg Press-4x8-12
2"Deficit SLDL-3x8-12
Leg Curls-3x10-15
15 minute jump rope in PM
Day 2- Tuesday
Bench 5/3/1
Weighted Dips- 3x8-12
DB Floor Press-3x10-15
Cable Flyes- 3x12-15
Day 3-Wednesday
Conditioning/calves/forearms/rear Delts
Day 4-Thursday
OHP-5/3/1
OHP-4x8-12
Bradford Press-3x10-15
Laterals- 4x12-15
15 minute jump rope in PM
Day 5-Friday--Back
DL-5/3/1
Weighted Pull-Ups-3x6-10
Pendlay Row-3x5-10
Kroc Row: 1xmax
Low Cable Row (lower lats)-2x10-15
Day 6-Saturday
Off
Day 7-Sunday
Power Cleans-10 minute Cluster Set--shoot for 25-30 reps then add 5lbs
High Pulls- 5x5
BB Curls-15-12-10-8-10-12-15
Reverse Curls- 4x12-15
Decline CGBP-3x5-8
DB Kickbacks-3x10-15
15 minute jump rope in PM
FEEDBACK APPRECIATED even though I won't be starting this for a while, I'm one of those people who plan ahead because it keeps me on the path.
Last edited:
themondtster
New member
6/29/12
Day off--back sore/hamstrings sore--10 days into it--
Some updates: Shoulder girdle looks wider & quads have grown from all the leg pressing/when I put my hands on my hips, my rear delts seem to pop up from behind much more than 3 weeks ago so that's good.
This morning I did 20 minutes of interval cardio--jump rope/burpees/push-ups
Diet: Pretty much studying/sitting around all day
1.5 cups rice/6 egg whites/10oz beef
3 scoops whey
1lb chicken breast/veggies/olive oil
Weight--up about a lb this week--I ate A LOT more this week than last week cuz this program is insane!
Finished reading 5/3/1 book yesterday and finalized class schedule. Very excited for the semester to start (weird lol)- I think once the fall semester starts I'm going to go onto 5/3/1 since it will work with my school/work schedule and school usually means more stress so a slower progression will work well--plan is still to get up to 165-170 steadily!
Jump rope intervals/Pull-Ups/Push-ups will be incorporated as well into 5/3/1
Day 1-Monday
Front Squat 5/3/1
Leg Press-4x8-12
2"Deficit SLDL-3x8-12
Leg Curls-3x10-15
15 minute jump rope in PM
Day 2- Tuesday
Bench 5/3/1
Weighted Dips- 3x8-12
DB Floor Press-3x10-15
Cable Flyes- 3x12-15
Day 3-Wednesday
Conditioning/calves/forearms/rear Delts
Day 4-Thursday
OHP-5/3/1
OHP-4x8-12
Bradford Press-3x10-15
Laterals- 4x12-15
15 minute jump rope in PM
Day 5-Friday--Back
DL-5/3/1
Weighted Pull-Ups-3x6-10
Pendlay Row-3x5-10
Kroc Row: 1xmax
Low Cable Row (lower lats)-2x10-15
Day 6-Saturday
Off
Day 7-Sunday
Power Cleans-10 minute Cluster Set--shoot for 25-30 reps then add 5lbs
High Pulls- 5x5
BB Curls-15-12-10-8-10-12-15
Reverse Curls- 4x12-15
Decline CGBP-3x5-8
DB Kickbacks-3x10-15
15 minute jump rope in PM
FEEDBACK APPRECIATED even though I won't be starting this for a while, I'm one of those people who plan ahead because it keeps me on the path.
Looks good. Great thing about 5/3/1 is you adjust the accessories to your needs. Your Sunday may be a problem with power cleans then squats on Monday but if it is swap rotation and press on Monday.
Sent from my PG86100 using EliteFitness
Buildingup24
New member
Thanks man- I figure I threw in plenty of hypertrophy work in there.And good catch. I may do that and move arms to front squat day or just a quick Saturday session.
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