Size Strength & Awesomeness

[Buildingup24]

Thanks!- its actually a plate loaded incline press- not barbell- the use of barbell aggravates my shoulders so I dropped the incline and use this plate loaded one-gives me better MMC- and since it doesn't hit the stabilizer muscles, I am also doing floor presses for the 5x5 chest work- best of both worlds for me-hit chest hard and stay healthy in shoulders

 

[Buildingup24]

7/17-SDH 21

Rear Delts/face pulls

Pull/Chin:
30-9-8-8-7 (stay)
Dips:
60-10-10-9-9(up 5lbs for 1st 2 sets)

Cable Row:
125-4x5 (add weight)
Floor Press:
165-3x5 (add weight)

Hack Squat:
200-5x5 (up 10)
SGDL:
185-3x10 (up 10lbs)
195-1x9

Front lever-7 singles
Bi-5 sets
Tri-4 sets
Laterals-3 sets
Lifting=60min. (including accessory)

 

[Buildingup24]

Nothing fancy- just beef n 6 whole eggs+ 6 egg whites

 

[Buildingup24]

Update.

 

[rustilldown]

Damn your definitely making progress awesome work, and even though it's a simple meal, it looks delish buddy


Ride it like you stole it!!

 

[Buildingup24]

Thanks mike. My lifts continue to go up with good form n I'm eating a lot of high quality food so good things should continue to happen.
Today was supposed to be off but I did Fridays workout today because working 10 hours tomorrow.

7/18
SDH 22

Pull/Chin:
55-5x5 (up 60 for 1-2sets) (PR!)
Dips:
70-5-5-5-5-4 (PR!)

DB Row: hold at peak
100-10-8 (stopped short)
Incline Press: (perfect form!)
195-9-8-7 (stay same weight)

Hack Squat:
180-4x10 (add 10lb)
205-3x5


Cut down on some volume- 3rd day is always death.
-Dips are done with a forward lean. Slight pause at bottom.
-Incline machine has a pause at bottom for a little more TUT.
-Hack squat I do not lock out.
-SGDL are done with resets after each rep.
Pull-Up/chin- I go down 95%-not dead hang.

 

[jdl508]

looking good man - noticeable progress
and your putting up some good #'s
are you doing the 30 day t nation pull up / push up program

 

[Buildingup24]

looking good man - noticeable progress
and your putting up some good #'s
are you doing the 30 day t nation pull up / push up program

Nah 5 day fullbody plus the HIT conditioning is a crap load of volume. I do the 30 day challenge when I'm only hitting a muscle group 1-2x a week. I COULD add it in if I just banged out sets of pull-ups n pushups throughput the day, but frankly, SDH is a lot of work as you can see.

 

[Buildingup24]

No workout at all today. Haven't posted food but the outline is generally the same...
5am- scoop whey
Workout-amino energy/creatine
Post workout-6 whole eggs+6 whites+12oz beef
Lunch: big bowl of rice n tbsp oil n scoop whey
Dinner: 1lb chicken/tbsp oil+ broccoli

If still hungry I do a bowl of oats with almonds n whey or a bowl of rice n beef.

Back sore, chest kinda sore, legs feel stiff so will stretch and abs are sore from the levers.
Working all day!

 

[Buildingup24]

7/20
SDH 23
Rear Delts/face pulls

Pull/Chin:
30-10-10-8-7 (PR-stay)
Dips:
65-9-9-9-7 (stay)

Cable Row:
120-5x5 (dropped weight to focus on Contraction)
Floor Press:
170-3x5 (go for 170 all)
165-1x5

Hack Squat:
190-4x8 (stay)
SGDL:
245-4-4-3-3 (stay)

Front lever-8
Tried muscle ups
Conditioning:
8 hill sprints

Looking leaner this week but every lift is continuing to go up, will add some calories. Im still amazed at the progression in my lifts in past 4.5 weeks.

Went out for dinner with the girl last night.. Here's dessert that we shared..

Diet today:
5:45AM-scoop whey
Workout-amino energy/creatine
Post workout- 2cups rice/olive oil/12oz beef/7 whole eggs+5 whites
10AM-1 scoop whey/ 1/4 cup almonds
Work-11-5
Dinner: 1lb chicken/veggies/natty peanut butter straight out of the jar lol