Size Strength & Awesomeness

[Buildingup24]

8/10- Upper body

Military Press: full ROM/no push
135-1x6
145-1x3 (PR!)
135-1x5
125-1x8
115-1x8
95-1x13

Incline Cybex Press: (PR!)
210-10-8-7-6

Weighted Dip:
45-10-8
70-7-5

Tricep PD: 3x35 seconds
50lbs
Face Pulls/Rear Delts- 10 sets
abs/calves-4 sets
6 way Raise-2x25 @ 5lbs

Went ape shit today with volume. Tomorrow is lower body!

 

[Buildingup24]

Citrus honey glazed chicken legs

 

[Buildingup24]

Legs/Back
SG DL:
255-1x3 (PR for set of 3)
245-1x5
235-1x6
225-1x8

Leg Press: close stance
385-3x10 (Nice)
Leg Press: Wide stance Slow negative
285-3x15

Wide Grip Pull-Up: dead hang
BW-25 reps
45lbs-3x5

Weighted Chin: dead hang!
45-1x5
55-1x4.5
65-1x3
75-1x2
80-1x1 (PR!!!)

Cable Curl: 3x35 seconds
42.5lbs

 

[rustilldown]

That chicken looks awesome bud! Your workouts do too. I'll be attempting 10 min of deadlifts soon love your ideas and routines


Ride it like you stole it!!

 

[Buildingup24]

Back in Chicago. Good to be home. Will post workouts starting tomorrow plus pics from my trip

 

[rustilldown]

Glad
To have you back go crush some weights!!


Ride it like you stole it!!

 

[Buildingup24]

This is the scenery in most parts of Ghana, I went about 100 miles south of Accra (capital) and the poverty is truly humbling

 

[Buildingup24]

We treated 650 people ranging from malaria, worm infections, body pains, some special medical cases (stroke, tumors..etc)
Assisted dentist in pulling teeth, shadowed doctors and did minor stuff like dealing with open wounds, triaged (take blood pressure, blood glucose, ask what their illness was..etc)
Also talked about public health-personal hygiene, brushing teeth, malaria, nutrition, exercise, clean water.) and gave out water filters as well as free toothpaste n toothbrushes.

Never seen people who are so welcoming and grateful- they had a full day opening ceremony for us and a full day closing ceremony for us. You could leave your camera on a table by any of the community members and it would still be there 2 hours later.
Biggest problem they face and will continue to face is lack of clean drinking water.
Planning on going to nicaragua in the winter to do a similar medical trip. Going to start asking for donations soon. Truly a life changing and humbling experience.

 

[Buildingup24]

Weight is down 5lbs. Numbers aren't too bad.
Military Press: full ROM/no push
135-1x4
140-1x2.5
135-1x4.5
125-1x7.5
115-1x7
95-2x10

Incline Cybex Press:
200-8-7-5
Weighted Dip:
50-1x12
70-1x5

Close Stance Leg Press: slow negative
360-11-10-10
385-1x8
Tricep Overhead EXT 3x45 seconds
35lbs
6 way Raise- 2x25 @ 5lbs

 

[themondtster]

Good to have you back. Looks like you enjoyed your experience. It'll make you appreciate things more when you witness people who actually struggle day to day to eat and survive. It is great to help other and more people should do something like that at least once in there lifetime.