Size Strength & Awesomeness

[Buildingup24]

SHOULDER COMPLEX- 4 ROUNSA
A1-Push Press: (add 5 lbs)
135-5 reps
A2-Strict OHP: (went up in weight)
115-4 reps
A3- SG High Pull: (went up in weight)
115-4-5 reps
A4- Hang Clean: (went up in weight)
115-2-3 reps
A5- DB Lateral:
20-6-8 reps

Hammer Shoulder-> DB Lateral:
60-3x10 (added 5lbs)
10-3x10

Tri PD->OH EXT:
3 sets

6 hill sprints

 

[Buildingup24]

Chicago has the winds from sandy at the lake n since Loyola is on lake. Oh man it's cold.
Stopped by the Ghriradelli store cuz gf wanted for some hot chocolate.

Oh man this place is a fat kids dream

 

[Buildingup24]

Hello vascularity.

 

[Buildingup24]

SLDL: 25lb Plates
95-1x20
145-1x15
195-5x8

Sumo DL:
235-4x4

Long stride Lunges:
50-3x10

BB Hip Thrust/Jump Squats:
135-3xmany
45/hand-3x3

DB Rows:
100-50 reps

6 sets Trapz

 

[rustilldown]

Nice vascularity man my girl says the same thing and its true. May need to pick up a couple "bros" so they are called on Seinfeld Lollol . How much deeper of a stretch do you find you get on the sldl with using 25 lb plates. ? I do mine standing on a flat bench with the 45s but I never even considered loading it up with 25s.

Keep up the sick workouts man I like reading this log I gain tons of ideas to steal hehe


Ride it like you stole it!!

 

[Buildingup24]

Nice vascularity man my girl says the same thing and its true. May need to pick up a couple "bros" so they are called on Seinfeld Lollol . How much deeper of a stretch do you find you get on the sldl with using 25 lb plates. ? I do mine standing on a flat bench with the 45s but I never even considered loading it up with 25s.

Keep up the sick workouts man I like reading this log I gain tons of ideas to steal hehe


Ride it like you stole it!!

Lol love Seinfeld!!

Well I'm 5'6" so using 45lb plates- I can do SLDL with 225 for sets of 10.
However with 25lb plates, I have to do 30 less pounds to hit that rep area. As you can see, the load is quite lighter and the stretch is much greater.its one of those things you have to put ego aside n use lighter weight. I know yesterday when I was doing them I saw this cute girl using 70lb bar n I thought shit, I'm not even doing 3x that n she's skinny.
So point being, try n keep yourself in check as far as weight cuz it of humbling

 

[Buildingup24]

Took Friday off

11/3
SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
235-4 reps
A2-Front Squat:
150-4 reps.
A3. DB Snatch:
65-3 reps
A4: Jump Squat
65-3 reps
A5-DB Front Squat:
65-6 reps
A6- Walking Lunges:
50-8 reps

BENCH COMPLEX: 3 ROUNDS
A1- DB Bench:
90-3 reps
A2-DB Floor:
65---6 reps
A3-Hang Clean:
125-3 reps
A4-Dips:
10 reps

ISOLATION CIRCUIT:
Extended Bench->Smith Guillotine Press:
135-3 sets
90-3 sets

Was just too damn tired to go a 4th round on bench especially since I'm bumping up the weight this week on everything. So cut it to 3 n did my usual 3 sets of chest work in circuit fashion.

Finished with...

2 sets abs
7 hill sprints

 

[Buildingup24]

SHOULDER COMPLEX- 4 ROUNDS
A1-Push Press:
140-3-4 reps
A2-Hammer Jerk:
90-5 reps
A3- SG High Pull:
115-5 reps
A4- Hang Clean:
115-3-4 reps
A5- DB Lateral:
30--6-8 reps

DL Complex: 3 rounds
A1-Rack Pull:
275-5 reps
A2-SG DL
225-5 reps
A3- Power Clean
140- 2 reps

SG DL: 3/2/1
225-245-255

Pull-Ups->Trap Work->Rear Delt:
4 rounds

6 hill sprints

 

[Buildingup24]

Couple ppl who haven't seen me in a month commented on how big I've gotten over past 4-5 weeks. So seems the program is working.
One guy even asked if I was taking anything haha

 

[Buildingup24]

Back/Bi Day

Ran 2.5 miles
5 hill sprints

Back/Bi-did lots of supersets focusing on contracting and holding at peak-- nothing mind blowing strenght wise today

Weight Pull-up--super wide
10lbs--40 reps
BW-20 reps

Face Pulls->Trap Raise
5 sets each

Rope Curl-4 sets
BB Curl- 3 sets
1 Arm Extended BB Row- 4 sets