Size Strength & Awesomeness

[Buildingup24]

SDH 16

3 sets rear delts/face Pulls

SLDL:
225-3x8 (PR)
Leg Press:
405-3x12

Decline CGBP:
185-5x4-go for 5x5 all sets
OHP: Strict
115-3x9 (so close to 3x10)

Weighted Chin:
60-2x4
Pull-up:--I Wanted to see how much weight I could handle for full ROM chinup so I decided to back off the regular back work
BW-30 reps

Interval stairclimber--crazy burn in quads/calves
3 sets curls/2 sets abs/2 sets laterals

 

[Buildingup24]

Diet 7/11
6AM-10g amino acids
Post workout- 12oz beef/ .5tbsp olive oil/1c rice/1apple
3PM- sandwich with 7oz grilled chicken, mustard, lettuce, tomato, onions, peppers
Dinner: 1.5tbsp oil/1.5lb chicken breast/big bowl of veggies
Snack- 1 scoop whey

 

[Buildingup24]

Off Day

10 Hill sprints/2 mile walk

 

[Buildingup24]

Great progress yet again- shoulders sore because I had 5 vaccinations in my shoulders so I think that played a role in my not so great OHP. (3 intramuscular shots, you guys who have cycled know how much virgin muscle tissue hurts after an IM shot. Now I do too)
SDH 17
3 sets rear delt
3 sets face pulls

Weighted pull-up/chin-up:
50-2x5
45-3x5
Strict Press: full ROM (down to chest)
140-5-4
135-5-4-5

DB Row-
95-11-11-11 (PR-up weight)
Incline Cybex:
180-10-10-10-8 (up weight)
SG DL:
225-2x5
SLDL:
225-3x9 (up 1 rep from last)

10 min interval stairclimber
400M sprint

 

[rustilldown]

Solid workout buddy you are ever improving !


Ride it like you stole it!!

 

[Buildingup24]

Solid workout buddy you are ever improving !


Ride it like you stole it!!

Thanks man! Maybe sometime you should give this program a go for 8 weeks or so.

 

[jdl508]

Those weighted pull ups / chins are no joke

 

[Buildingup24]

7/14
SDH
Rear delts/face pulls

Pull-Up/chin-up;
25-10-10-10-10 (PR-up to 30)
Dips/floor press: wicked superset
60-2x9 (sick)
135-2x8

OHP: full ROM (down to chest)
115-2x10
120-1x10 (PR-go for 120 on all)

DB Row:
100-3x5

SGDL:
185-3x8
235-1x3 (grip gave out)
Hack Squat: feet together
180-10-8-6-3-4


finished lifting in 42 minutes

10 hill sprints-5:1 rest to work ratio
400M sprint

 

[Buildingup24]

Those weighted pull ups / chins are no joke

Hey man, thanks- I gotta get a dip/pull-up belt cuz holding between legs is not working anymore, weight is up there now.

 

[themondtster]

Hey man, thanks- I gotta get a dip/pull-up belt cuz holding between legs is not working anymore, weight is up there now.

I bought one off of amazon a while back for a decent price...like 15$. Also most sports stores have them for around 20-30$. Always keep it in the truck with me.