Size Strength & Awesomeness

[Buildingup24]

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.

Thanks- I just bought one for 27 off amazon with shipping- had 5 stars on amazon from 60+ reviews.

7/15/12
SDH 19

3 sets face pulls/rear delts

Strict OHP: added 1 more set at 140 from last time
140-5-4-4 (nice)
135-1x6
Weighted Pull/Chin:
50-5x5 (PR)--full ROM

Hack Squat: took it easy-knee didn't feel right
180-5x5
Incline Cybex Press:
185-2x10
190-10-9 (PR)

DB Row:
100-8-6-5 (NICE)
95-1x8
Snatch Grip DL:
225-3x5

Cut some of the work down by a set or two because I wanted to do some accessory work.

High Pull/Tricep/Bicep/Calves/Abs-mega circuit--4 rounds

No cardio today--Will do conditioning tomorrow since its an off day- plus I did a hard conditioning session yesterday.

June 20---------------------->July 15
Pull/Chin-25lb-------------->50lb
DB Incline- 70x10--------->85x7 & 80x14--the drop off is because of hoisting weight up
Push Press-135x5----------->Strict OHP Full ROM -140x5
Deficit SLDL-195x10------->225x10
Leg Press--I played around with feet stance and supersets too much to outline
Strict OHP-105x10-------------->120x10
Decline CGBP-165x5-------> 185x5
DB Row-90x10--------------> 100x8 (strict row w/ hold)


It's been 4 weeks on this program and its time to switch up exercises--I already have started transitioning into this so I'll list out the new exercises to make it clear.

Lifts will be the following...

Vertical Push-Dips--will throw in lat raises as a superset
Vertical Pull- Pull/Chin--sticking to this because nothing builds your back better.
Quad Dominant- Hack Squat
Hip Dominant- Snatch Grip DL
Horiztonal Push- Incline Cybex Press for 4x10 & Floor Press for 5x5
Horiztonal Pull- DB Row for the 4x10 and Cable seated Row for 5x5 (to target lower lat)

rear delt work and face pulls will stay included

4x10 Weight Start point & 5x5

SGDL-185/225
Hack Squat-180/230
Dips-60/70
Incline Press-190
Floor Press-155
DB Row-100
Cable Row-150
Pull/Chin-30/55

The fun begins Tuesday.

 

[Buildingup24]

Hoping someone can provide some guidance on this...so I'm getting ready for Ghana next month and I'm buying a ton of protein bars....I tried a Quest bar the all natural ones (taste great btw) anyways, ordering 5-6 boxes for the 12 days b/c I'd down about 5-6 of them a day to get me as much protein as possible--Question is, each bar has 17g of fiber, 5-6 bars a day means 85-100g fiber a day for 12 days....should I be worried?

 

[rustilldown]

http://www.everydayhealth.com/health-report/guide-to-daily-fiber/too-much-fiber.aspx

I'd start increasing slowly starting today


Ride it like you stole it!!

 

[Buildingup24]

Thanks mike- Im gonna actually get a 5lb tub of unopened protein powder- TSA doesn't forbid that. They only take stuff that has a liquid consistency- like yogurt, soap, facewash-etc.

SDH 20
Rear Delts/Face Pulls-3 sets

Pull/Chin:
55-5-5-4-4-4 (stay)
Dips:
65-5-5-5-5-4 (up for 2 sets to 70)

DB Row:
100-9-8-8
Incline Press:
190-10-10-9-9 (add 5lbs for 1st 2 sets)

Hack Squat:
180-4x8 (stay same)
SGDL: (add 5lbs)
225-5x5

1 set 6 way raise (John meadows)

Conditioning:
400M sprint-5x

I didn't superset today because they were new exercises so I wanted to make sure I get form down. Workout took 1.5 hours with conditioning. Rest on 5x5 was about 90-100 seconds
4x10 was like 75 seconds.
Tomorrow I will try to incorporate some supersetting to cut total workout time down to 65-75min.

Yesterday diet was low calorie overall- worked from 11-8pm.

 

[Buildingup24]

Forgot to add.. Also did front levers with legs striaght up in air and then a Few front lever pull ups...
Front lever pull ups - YouTube

 

[jdl508]

what did you think of the quest bars? I got a couple boxes from amazon and they are hard as a rock.

PB&J where ok
Choco Peanut butter was pretty good

are those front lever pu's in honor of the olympics coming up? they look tough

 

[Buildingup24]

I had apple pie- for what it is, it's high quality stuff. Tastes fine. Beggars can't be choosers when in a 3rd world country- Im gonna get some weird looks from the ppl going with me when I whip out tub of protein or a bar lol..

And front lever...at 6:45AM there was a hot girl in the gym..

You don't see much at 6-7:30AM at the gym besides older ppl, a few hardcore guys, n middle aged women

 

[jdl508]

LOL - chicks will getcha every time

 

[Buildingup24]

LOL - chicks will getcha every time

It's motivation- I wouldn't have tried it otherwise! Thanks for following the lg man.stay tuned!

 

[rustilldown]

Awesome work buddy that incline press is noteworthy ! A good lookin girl will get you everytime


Ride it like you stole it!!