Size Strength & Awesomeness

[NoFatChicks91]

Oh yeah, definately man. I'm sure I'll start to get smoked too and have to take some 15 second breaks as well is that how you approached it?

 

[Buildingup24]

Oh yeah, definately man. I'm sure I'll start to get smoked too and have to take some 15 second breaks as well is that how you approached it?

Yeah. I reset after each rep. So there's like a 5-7 second "break" between reps to get in position

 

[rustilldown]

I always reset too helps get the form nice and tight again . Your workouts are sick BU!! . I really want to do the 100 squat cleans haha maybe next week that's a daunting task


Ride it like you stole it!!

 

[Buildingup24]

I always reset too helps get the form nice and tight again . Your workouts are sick BU!! . I really want to do the 100 squat cleans haha maybe next week that's a daunting task


Ride it like you stole it!!

Thanks man. They're about to get even more badass. I'm making my own hybrid routine. To work with for next 3 months-- 10 day cycles at a time

Chest/Traps--Strength
Back/Bi-Hypertrophy
Delts/Tri-Hypertrophy
Legs-Strength on Quads/hypertrophy hamstring
OFF
Chest/Traps-Hypertrophy
Back/Bi-strength
Delt/Tri-Strength
Legs-Ham-Strength/ Quad (Hyper)
Off
Repeat from very beginning.

1st "10" days- everything gets 8 sets for big body parts and 6 for small (bi/Tri/traps)
2nd 10 days- 10 sets for big/ 7 sets small
3rd 10 days- 12 sets for big/9 sets small
Ill probably need a "Deload" 60 days in.

Strength work- 1-5 rep range
Hypertrophy- 6-15 rep range
Exercise selection is going to be just a handful of ones I like and can do without injury

 

[Buildingup24]

Diet today.
2 scoops whey/1 cup oats
1 supreme protein bar
1.25lbs chicken breast (homemade dish)
10oz veggies & 8oz 93/7 ground turkey
6oz homemade pizza

 

[Buildingup24]

Back/Bi-Hypertrophy

DB ROW: last set dropset
105-10-8-8->8 (75lb)

PULL-UPS->KAYAK ROWS:
BW-3x9
40-3x12

LAT PDWide->narrow->underhand)
100-2x 8->6->5

REVERSE CABLE CURL:
40-3x10
EZ BAR CURL:
50-13-11-10

Abs-3 sets

CONDITIONING:
KB Swings:
24KG-100 swings

 

[Buildingup24]

Diet Today:
2 cups rice/--2 scoops myofusion
1 Supreme protein bar/ 1 whole wheat bagel
1.5 cups rice/ 1.25lbs chicken and veggies
2/3lb burger (no cheese/no mayo) with a big salad with a low cal fat free vinagrette.

ended up walking like 4 miles today running a bunch of errands between classes and just for the hell of it.

Back is sore from lifting and hamstrings are tight from the KB swings-- gonna keep on swinginig!--Tomorrow is a day off. Hit it hard with chest/Tri/ Conditioning on Saturday

 

[rustilldown]

Hey man enjoy the day of tomorrow you deserve it! I like how we all support eachother in these threads your workouts are awesome man


Ride it like you stole it!!

 

[Buildingup24]

Hey man enjoy the day of tomorrow you deserve it! I like how we all support eachother in these threads your workouts are awesome man


Ride it like you stole it!!

Thank you sir and I agree, it's like a brotherhood. I hit the gym today anyways.

Chest/Tri/Trap Hypertrophy

DB FLAT-> BW DIPS (slow):
90-85-80
5---5--6
BW-12-11-10
INCLINE BENCH->SMITH INCLINE:
135-6-6-5
90-3x6
CABLE FLYES: short rest
3x15


FLOOR PRESS->OH ROPE:
135-2x9
45-2x11
FARMER CARRIES->FACE PULLS:
150-3xmax
50-3xmax

 

[Buildingup24]

Need to clean up my diet.

--2 scoops myofusion-50g
--1 Supreme protein bar-30g
--2/3lb Lemon pepper salmon-50g
-- 2/3lb black angus top sirloin-50g
--2 cups rice
--HUGE bowl of mixed veggies
--Egg whites for dinner -30g protein

210g protein/100g carbs/fats idk. Didn't cook anything in oil because salmon is got some great healthy fats and the steak I grilled.. Top sirloin is pretty damn lean. The protein bar had like 12g fat. Didn't have fish oil today since I ate salmon. Veggies were just cooked in the salmon's juices (don't try that-- it's disgusting). The myofusion has 6g fat total in 2 scoops.

Walked about 4 miles. Staying in tonight. It's cold in Chicago. Crap winters coming!
School is going well! Rockstar with work!

Diet is gonna be like the above with rotations of chicken/ground 93/7 turkey, some whole eggs when I have chicken days instead of a fatty cut of meat.

I think I'm added some fat cuz my "big boy" job has me sitting all day plus sitting in school as opposed to my old job which was much more active. Haha didn't consider that aspect!

Criticism welcome.