Size Strength & Awesomeness

[Buildingup24]

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

Thanks- any input on new routine I laid out a few posts ago???

 

[jdl508]

This is what a log is all about you are motivating tons of people and at the same time tracking you progress
Very impressive gains bro!

 

[Buildingup24]

Thanks JD

8/3--Power Clean
Power Clean-- 10 minutes
135-25 reps (add weight)

High Pull:
115-4x4

Leg Press: close stance
270-1x15
315-1x12
360-2x11

Biceps--Timed Arm Blast
Power Curl: 8-4-2-4-8
70-80-85-80-70

Cable curl: 3x25 seconds
42.5lb
DB hammer Curl: 3x25 seconds
20lb
Reverse Cable Curl: 3x25 seconds
30lb

Weighted Back Extension:
3 sets
Only glitch today was I didn't warm up the power clean enough so first mini set or two I only got 2 reps

 

[Buildingup24]

I decided to personally some supplies to give out to the kids in Ghana (education is best gift you can give right?) and protein bars for me.

 

[Buildingup24]

Diet 8/3

6AM-amino energy/leucine/creatine
Post- amino acids
3:30PM- 8oz tuna salad sandwich/cookie
5:30PM- 1.5c rice/10oz beef/3 whole/3 whites
Dinner- chicken breast/olive oil/ big salad

 

[Buildingup24]

8/4 -overhead press

OHP: 10 minute cluster
135-25 reps

Super wide OHP:
95-11-8-7-8 (down to chest)
Delt Laterals/cable lateral
10-5x many (diff angles)
5-2x fail
Rear Delt Flyes:
20-4 sets

Decline CGBP:
195-3x3
Cable Pushdown: 3x25 seconds
50lbs
Cable Overhead rope ext: 3x25 seconds
30lbs

 

[Buildingup24]

8/5-Constant Tension Sunday

Close Stance Leg Press:
270-1x15
360-2x10
385-1x8 (nice)

Leg press: feet wide up high
385-2x8

Cable row: lower Lats
7 sets

Hamstring Curl:1 leg-> both
2 xfail

Hammer curl: 8-4-2-4-8
30-40-45-40-30
Reverse cable curl: 3x25 seconds
30lbs

6 hill sprints

 

[Buildingup24]

Diet 8/5

6AM--Workout nutrition
Postworkout-BCAAs
Noon- Protein shake/peanut butter/6 whole eggs
2PM- Chicken/veggies
4PM-chicken/veggies
Dinner- egg whites/chicken/rice

 

[Buildingup24]

8/6--Floor Press

Floor Press: 10 minutes-up 5lbs from last time)
180-24 reps (stay)

Weighted Dips:
70-8-8-7 (PR)
Cable flies: bear hug style
15-2x12

Weighted Chin:
55-7-5-5 (PR!)

1 arm PD;
70-1x8
65-1x12
Kayak Row:
40-2x13

Rear Delt/abs/calves/6 way raise

 

[jdl508]

those kids will hopefully remember and appreciate you bringing them that stuff - I like it ,I don't know alot about Ghana but have a friend outside of katmandu right now and he says the poverty is insane, can't even be described as poverty especially all the kids

what happened to the quest bars?