Size Strength & Awesomeness

[themondtster]

do you cook for work? food looks amazing!
nice on the powercleans @ 135 those work

He has this bad habit of making me hungry. All his food looks delicious!

 

[jdl508]

He has this bad habit of making me hungry. All his food looks delicious!

no kidding thank God im married or I'd be eating everything out of tin cans lol

bu24 -enjoy the day off -> you gonna share this new routine...

 

[Buildingup24]

You guys are too kind.
New routine is 1 main lift a day done in a 10 minute giant cluster plus assistance. Once a week will be a free day for arms/abs/traps/calves.

Example: Deadlift day
10 minute cluster of DL-6RM do as many reps as possible in 10 minutes without going to failure- very last mini-set in the 10 minute span can be to failure.

Assistance: 6-15 rep range

For the giant cluster if you get 25-30 reps in 10 minutes-->add weight.
Also alternate between lower body movement and upper body. The lifts will be:
DL/OHP/Power Clean/Floor Press

Here's today...
Toe Press:
225-3x18 (slow)

SG DL: 10 minute giant cluster
245-25 reps
(I got 5-4-2-4-4-3-3)

Close Stance Leg Press:
270-1x12
315-1x10
360-3x8

Hamstring Curl:
100-2 sets
Leg Raises-3 sets

Basically you're taking a 6RM and getting 20+ reps out of it in 10 minutes.

About 16 reps into the SGDL- my glutes were fried- during leg raises I could feel them just raising my legs.

 

[rustilldown]

Lol I love it bro. Sounds like an intense exercise regimen I wish I were as detailed as you and as dedicated in sticking to a plan. I end up going to the gym with a plan, music
Gets going I say fuck the plan and hammer out whichever seems funnest and whatever I feel I am lacking. I love reading your log as I feel I always come out of it with good ideas. I think I will incorporate this into some of my daily workouts.!!!


Ride it like you stole it!!

 

[Buildingup24]

Thanks Mike!--glad we can bounce ideas off each other.

8/2--Floor Press
Floor Press: 10 minutes
175-26 reps (add 5lbs)

Weighted Dips: (PR-since chest wasn't fresh)
70-3x7
Cable flies: bear hug style
10-2x15

Weighted Chin: (dead hang)
55-6-5-4

1 arm PD;
65-11-10-8
Kayak Row:
35-2x15

Rear Delt/abs/forearms/6 way raise

 

[zedhed]

Bro I gotta say that along with Rust you impress the hell out of me the way you are sticking with your log and various programs. Good for you man! I asked Rust to do this and Ima gonna ask you too. Could you plz put up your starting lifts and pics and where you are at now plz?

 

[Buildingup24]

Starting lifts-
Bench: 75lbs
Squat-75lbs
DL-95lbs
6-7 pushups
Couldn't do a pull-up or a full dip
1 mile time was like 12 minutes
I don't have starting pics but I was 170 of just fat.
This was about 3 years ago.
My freshman year of college I didn't really lift right or eat right.
Past 2 years I have been super dedicated- with small instances of diet fall-offs- but I'm still young, I live to eat and i have a passion for food. idc what anyone says about that hindering progress.

Current pics are in my log (like 1 week old)---
Weighted Dip-75lbs-5 reps
Weighted chin-55lbs-6 reps
Deadlift- 335lbs-1 rep
ATG Front Squat-225-1 rep
Pull-Ups-BW-17 reps
DB Row-100lbs-9 reps
Power Clean-160lbs-1 rep
OHP-140lbs-5 reps
Push Press- 160lbs- 1 rep
DB Incline-85lbs (per hand)-6 reps
Mile in 6 minutes and change-ran 9.2 miles back in March in 65 minutes.

Goals-
more muscle/less fat/more strength & power/more endurance

pic below is when I was 13 but I stayed that size till about 17.

 

[rustilldown]

Impressive gains man lets use eachother to continue to motivate us for future growth.!! Keep up the good work I'll continue to be following


Ride it like you stole it!!

 

[Buildingup24]

Thank you sir! N yes-the journey continues.

Lunch. Sweet n spicy chicken- a healthy take on it.

 

[zedhed]

Dam impressive bro and thats some serious dedication. And you know your food is awsome too bro.