Size Strength & Awesomeness

[Buildingup24]

Diet 7/7

6AM-workout-10g amino acids
Post- 12oz 90/10 & broccoli
Lunch: 3 scoops whey/2 apples n 1/4c blueberries
Snack: 12oz chicken breast/garlic/onions/ 1tbsp olive oil/ 1.5 cup rice n 1/2 tbsp butter
Dinner- 8oz chicken breast/ 1 cup rice/mushrooms/1tbsp olive oil

Been eating ALOT recently, been really hungry past week or so. I dont think its boredom hunger because I can tell when I am just bored and thinking about food.

 

[Buildingup24]

7/8
SDH Day 14--sort of

Face Pulls/Rear delt swings

Deficit SLDL:
205-10-10-8 (nice)

Decline CGBP:
185-5-4 (PR)
180-5-5-5

Towel Chins-
BW-60 reps total
High Pulls:
100-4x7

4 sets Triceps--10-15rep range
4 sets biceps- 10-12 rep range
3 sets laterals

Jump rope/5 hill sprints

Back was very sore today and overhead pressing was not going to happen and glutes were shot after the SLDL-this 3rd day in row is killer so I adjusted to simply do some accessory stuff.
Tomorrow is a day off ( much needed)
Still managed a couple PRs with the Decline and the SLDL

Will post Diet later this evening.

 

[Buildingup24]

Diet 7/8 -subpar

7AM workout-10g amino acids
Post workout- 3 scoops whey
Brunch: Ann Sathers biscuits (2), honey, 1/2 cup berries & 3 whole eggs with salmon
Lunch: 1 slice sausage pizza
Dinner: lots of chicken n veggies n 2 tbsp olive oil n 1.5c rice
Dinner 2: 8oz 90/10 & 1c rice

Not terrible but unhealthy pizza for 1st time in long time (usually make my own pizza)
And those 2 biscuits...so good but can't be good for the body.

Ann Sathers is overrated for breakfast/brunch-not high quality food-hell most the stuff I make for breakfast taste better than theirs but the woman wanted to get brunch so I went to try it out.

 

[Buildingup24]

After of 21 days on SDH
Holding some water from all the carbs yesterday. Lemme know what you guys think.

All lifts are up about 10-15lbs for their rep range ( 5 reps or 10 reps) across the board in 21 days

 

[rustilldown]

Looking decent man your back looks bigger to me too from a few weeks back . Keep at those hill sprints they are so underestimated for keeping lean. I find track sprints are my go to thing or stair running of they are around . Keep up the log
Bro I'll always be following !
And don't worry about an occasional diet slip up. These last few days off work I've hit the gym but I've also eaten a little off my my set course. Workout hard and consistent and the odd biscuit or pizza won't even go noticed!!

Ride it like you stole it!!

 

[Buildingup24]

Looking decent man your back looks bigger to me too from a few weeks back . Keep at those hill sprints they are so underestimated for keeping lean. I find track sprints are my go to thing or stair running of they are around . Keep up the log
Bro I'll always be following !
And don't worry about an occasional diet slip up. These last few days off work I've hit the gym but I've also eaten a little off my my set course. Workout hard and consistent and the odd biscuit or pizza won't even go noticed!!

Ride it like you stole it!!

Thanks and yeah I definitely am keeping the log going and will continue to sprints 5x a week. I don't do more than 7-8 in a day so 5x a week isn't overkill.

 

[Buildingup24]

SDH 15

3 sets rear delts/face pulls

Weighted Pull/Chin:
45-5x5 (add 5lbs for 1st 2-3 sets next time)

Strict OHP: Down to chest
140-2x4 (nice)
135-3x5

DB Row:
95-3x10 (go for 95 all 4 sets-maybe 1 set of 100)
90-1x10
Cybex Incline: (great contraction on this)
160-1x10
180-10-10-9 (go for 180 all 4 sets)

Deficit SLDL:
240-3x6

Leg Press: close stance superset wide stance
360-3x15-15
405-2x13 (hamstring only)--great pump

8 hill sprints:
15 sec sprint/75 sec rest (gasping for air today on these-added a few ticks overall-DAMN!

Great training session overall-Will post diet later after volunteering

 

[themondtster]

After of 21 days on SDH
Holding some water from all the carbs yesterday. Lemme know what you guys think.

All lifts are up about 10-15lbs for their rep range ( 5 reps or 10 reps) across the board in 21 days

Getting some nice size to the back, bis, and delts.

from my Transformer Prime

 

[Buildingup24]

Getting some nice size to the back, bis, and delts.

from my Transformer Prime

Thanks man! My hamstrings are getting big too, pants are fitting tighter around the thighs but not the waist- Ill try to throw a pic up sometime, I just don't have a full Length mirror.

 

[Buildingup24]

Diet 7/10

6AM workout-10g amino acids
Lunch: Iced black Coffee
3PM-7PM Feeding window:
--1lb chicken breast/1.5 tbsp olive oil/veggies
--3 scoops whey/1 apple
-- 1c rice/12oz 90/10 beef
-- Making burritos for me and a buddy- whole wheat tortilla/ 4oz cilantro-lime rice (very similar to chipotle--i just cant get the same ratio as they do!), kidney beans, 6oz shredded chicken thighs and seasonings, low fat cream and low fat cheese (2oz cream/1 oz cheese), store bought salsa and some homemade pico de gallo (but with a lil habanero pepper hehe)

Did an Intermittent fasting style day.