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Size Strength & Awesomeness

Scrap the supreme protein bar and make your own.

8 scoops chocolate whey, 1 cup oats, 1/4 cup natty PB, 1-2 tbsp natty honey, just enough milk and water to make it mix. Like 3/4 cup total I think but use your own judgement. Once mixed just sprinkle hemp seeds or flax seeds on top and stick in fridge to harden.


Ride it like you stole it!!
 
Scrap the supreme protein bar and make your own.

8 scoops chocolate whey, 1 cup oats, 1/4 cup natty PB, 1-2 tbsp natty honey, just enough milk and water to make it mix. Like 3/4 cup total I think but use your own judgement. Once mixed just sprinkle hemp seeds or flax seeds on top and stick in fridge to harden. Myfitnesspal had an awesome iPhone app too


Ride it like you stole it!!
 
Scrap the supreme protein bar and make your own.

8 scoops chocolate whey, 1 cup oats, 1/4 cup natty PB, 1-2 tbsp natty honey, just enough milk and water to make it mix. Like 3/4 cup total I think but use your own judgement. Once mixed just sprinkle hemp seeds or flax seeds on top and stick in fridge to harden. Myfitnesspal had an awesome iPhone app too


Ride it like you stole it!!
 
Legs/Abs

SNATCH GRIP DL: short rest
245-10x1

FRONT SQUAT >LUNGE:
145-4x3
30/hand-4x10

1-LEGGED RDL:
45-3x12
55-1x10

Conditioning:

FARMER CARRIES:
75/hand-5 carries
KB SWING:
24KG-100 swings

My hamstrings were shot after the heavy singles(90% 1RM)
KB swings were brutual on hamstrings.
 
Food. MIKE! Thanks for recipe bud I tweaked it.
6 scoops whey
1 cup all natural PB
2 tbsp honey
2oz dark chocolate


Lemon pepper salmon and some steak just seared on outside attached! Eat up gentlemen
 
Rustilldown said:
Holy all that looks so ridiculously good!


Ride it like you stole it!!
Click to expand...

Thanks man. I scratched the oats in place of natural nut butter since I don't need the carbs cuz I get my cars from rice. Thanks again for recipe. Tastes a lot better than the sugar alcohol laden Protein bars I buy.
 
Every time I read both of your logs it makes me so fucking hungry haha. I'm actually tempted to try that recipe myself, actually.

Are you cooking all that food?
 
NoFatChicks91 said:
Every time I read both of your logs it makes me so fucking hungry haha. I'm actually tempted to try that recipe myself, actually.

Are you cooking all that food?
Click to expand...

Yeah I'm big on cooking from scratch. All the food I post on here is made from scratch. Chicks dig culinary skills ;)
 
Chest/Shoulder-Strength

DB BENCH:
90-2x5
DECLINE BENCH:
175-2x3 (easy)
185-2x3
WEIGHTED DIPS:
70-3x5 (bump up to 75)

HANG CLEAN:
135-4x3 (need to improve form)
SNATCH GRIP HIGH PULL:
105-5x5 (up weight)

Conditioning:

Pull-Ups:
25 reps

Sprints
 
Back/Bi-Hypertrophy

SNATCH GRIP RACK PULL:
245-4x7 (nice)
T-BAR ROW: hold at peak
145-10-10-10 (solid)

PULL-UPS:
BW-50 reps
KAYAK ROWS: Left-middle-right
35-3x10-10-10

CROSS HAMMER CURL:
35-3x12
INCLINE BB CURL: focus on contracting
50-4x10

Hill Sprints
 
Shoulder/Chest- Hypertrophy

WIDE GRIP OHP:
105-10-10-9-7 (Nice-full ROM)
DB NEUTRAL INCLINE:
70-7-6-5 (Slow tempo)

SMITH WG UPRIGHT/HAMMER INCLINE:
70-11-10
140-10-6
DB UPRIGHT: short rest
30-5x10

DECLINE->INCLINE: focus on contract
155-2x5
50--2x5
Cable KICKBACKS: short rest
10-5x10 (slow and hold)

HAMMER PUSH PRESS:
90-2x6
110-2x4
 
1 cup Greek yogurt
5 tbsp peanut butter
10oz sirloin
8oz salmon
1.5c rice
Big ass plate of veggies
2 cubes cheese (went grocery shopping-had to try! :p )
 
Superhero Program
Day 1-Squat/Bench

SQUAT COMPLEX-5 ROUNDS
A1-Box Squat
225-3 reps
A2-Fromt Squat: (add 10 lbs)
135-5 reps
A3. DB Snatch:
60-3 reps
A4: Jump Squat
60-3 reps
A5-DB Front Squat:
60-8 reps

BENCH COMPLEX: 5 ROUNDS
A1- Top half bench:
185-3 reps
A2-Bench:
155-4 reps
A3-Hang Clean: (add 5lbs)
115-3 reps
A4-Dips:
BW-8 reps
A5- Decline Push-Up:
BW-8 reps
 
Day 2

OVERHEAD COMPLEX-5 ROUNDS
A1-Push Press:
135-3 reps
A2-Strict Press: (add 5lbs)
105-5 reps
A3-Snatch High Pull:
105-3 reps
A4-Hammer Jerk:
70-5 reps
A5-DB Neutral Press:
30/hand-9 reps

DEADLIFT COMPLEX-5 ROUNDS
A1-Rack Pull-Below knee
275-3 reps
A2-Snatch grip DL:
225-3 reps
A3-Power Clean:
135-2 reps
A4-1 Leg RDL:
45-6-8 reps
A5-Pull-Up:
BW-8-10 reps

Death-^^
 
Interesting program man! I always like reading your log because I like the variety of exercises you perform , and you have Olympic lifts thrown in there too:) nice workout !


Ride it like you stole it!!
 
Rustilldown said:
Interesting program man! I always like reading your log because I like the variety of exercises you perform , and you have Olympic lifts thrown in there too:) nice workout !


Ride it like you stole it!!
Click to expand...

I'm gonna run it to put on mass tho. Gonna add a short circuit after each session for isolation stuff. Get that higher rep range- it truly is a difficult and intense program. 5 exercises back to back to back to back to back Is tough
 
Very interesting program I agree as well. Looks pretty tough man. I did tons of those lifts back during my crossfit days. You're going to get some sick ass results man this is really interesting to me haha.

I always leave my options open because I alwayas have to change my routine up and you're a knowledgable bro. So I'll be following this closely! Still gonna get in on 5-3-1 tho
 
NoFatChicks91 said:
Very interesting program I agree as well. Looks pretty tough man. I did tons of those lifts back during my crossfit days. You're going to get some sick ass results man this is really interesting to me haha.

I always leave my options open because I alwayas have to change my routine up and you're a knowledgable bro. So I'll be following this closely! Still gonna get in on 5-3-1 tho
Click to expand...

6 weeks-. Gonna start adding a isolation circuit since I'm using this for mass gain instead of just body composition. CT is one of my personal favorite coaches so I have trust in it. Lets see what happens
 
Rustilldown said:
With your mentality you will succeed with any program .. Just sayin


Ride it like you stole it!!
Click to expand...

Thank you for the positive words.

Day 3
Squat/Bench Complex
SQUAT COMPLEX-4 ROUNDS
A1-Box Squat up 2 reps
225-5 reps
A2-Fromt Squat: (progression)
145-4 reps.
A3. DB Snatch:
60-3 reps
A4: Jump Squat
60-3 reps
A5-DB Front Squat:
60-8 reps

BENCH COMPLEX: 4 ROUNDS
A1- Top half bench:
185-3 reps
A2-Bench:
155-5-4-4-4-4
A3-Hang Clean: up 5lbs
120-3 reps
A4-Dips: up 1 rep
BW-10 reps
A5- Decline Push-Up:
BW-8 reps

ISOLATION CIRCUIT:
NEUTRAL GRIP PRESS->CABLE FLYES
70-3x10
15/side-3x10
Smith Guillotine Press:
70-3x10
90-1x10
 
OHP/DL Complex

OVERHEAD COMPLEX-4 ROUNDS
A1-Push Press: up 1 rep
135-4 reps
A2-Strict Press: up 5 lbs/down 1 rep
110-4 reps
A3-Snatch High Pull: up 5lbs
110-5 reps
A4-Hang clean:
95-3 reps
A5-DB Leaning Lateral:
30/hand-9 reps

DEADLIFT COMPLEX-4 ROUNDS
A1-Rack Pull-Below knee
275-4 reps
A2-Snatch grip DL:
225-4 reps
A3-Power Clean:
135-3 reps
A4-1 Leg RDL:
45-6-8 reps
A5-Pull-Up:
BW-8-10 reps

ISOLATION CIRCUIT:
Hammer Press->Lateral->Hammer Curl:
55/side-3x12-15
10-3xfail
35-3x8-11
 
PULL-UPS:
BW-5xwhatever
DB ROW:
105-3x8-10

JM 1 ARM BB ROW:extended set
50-2x15-5
75-1x10-3
KAYAK ROW->DUAL HANDLE LAT PD:
42.5-2xalot
55-2x10
LAT PD:
120-2x6 (2 second hold at bottom)

Cable curl:
57.5-2x6
50-2x8
40-1x15
DB Curl:
30-2 sets

6 sets rear Delts/Rhomboids
 
Squat/Bench Complex

SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
225-5 reps
A2-Fromt Squat:
145-4 reps.
A3. DB Snatch:
60-3 reps
A4: Jump Squat
60-3 reps
A5-DB Front Squat:
60-8 reps

BENCH COMPLEX: 4 ROUNDS
A1- DB Bench:
85- 4-5 reps
A2-DB Floor:
60-6 reps
A3-Hang Clean:
120-3 reps
A4-Dips:
10 reps

ISOLATION CIRCUIT:
WG Bench->Cable Kickbacks:
135-3x7
15-3x8
Smith Guillotine Press:
90-2x10

DB Lunges:
35/side-3x8

Didn't use barbell for the benching and no elbow issues so ill stick to dumbbells.
 
A1- Push Press
135-4 reps
A2- Strict Press:
115-3 reps
A3- SG High Pull:
115-3 reps
A4- Hang Clean:
115-2 reps
A5-Heavy Partial Lateral:
30-8 reps

Isolation Circuit:
Hammer Press->Laterals:
55/side:12-10-10-10
10-4xAMAP

Hill Sprints

A1-DB RDL:
60/hand-10 reps
A2-SG DL:
185-8 reps
A3-Long Stride Lunges:
25/hand-8 reps

Went easy on lower back today
4 rounds for Press
5 rounds for DL
 
SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
235-3 reps
A2-Front Squat:
145-3 reps.
A3. DB Snatch:
60-4 reps
A4: Jump Squat
60-4 reps
A5-DB Front Squat:
60-8 reps
A6- Walking Lunges:
50-8 reps

BENCH COMPLEX: 4 ROUNDS
A1- DB Bench:
85-5 reps
A2-DB Floor:
65---5-6 reps
A3-Hang Clean:
120-4 reps
A4-Dips:
10 reps
A5- Decline Push-Ups:
BW-5 reps

ISOLATION CIRCUIT:
Smith Guillotine Press-> Cable Flyes:
90-4x10
10-4xAMAP

6 hill sprints-
 
DL/OHP

A1-SG DL:
225-4x5
A2-DB RDL:
60/hand-4x8
A3- Long Lunges:
25-4x9

Sumo DL:
225-3x6

Push Press:
165-1x1 (PR-slight knee bend)

A1-Close Grip OHP
95-115-125-135-3 reps
A2- SG High Pull:
110-4x6
A3- Hang Clean
110-4x5
A4-DB OHP:
35-4x8

Shoulder & Tricep isolation circuit
5 hill sprints
 
Buildingup24 said:
Thank you sir. Pin point diet, shying away from alcohol, and busting my ass. In gym. It's a shame I'm at the point I can't consistently add weight to the bar tho, :( makes progress measurement differet
Click to expand...

Yeah I know what you mean. Doesn't mean you can't progress though just have to keep grinding away trying different approaches :) I stall out all the time and see saw back and forth but no matter what , consistently training pays off !


Ride it like you stole it!!
 
SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
235-3 reps
A2-Front Squat:
150-3 reps.
A3. DB Snatch:
60-4 reps
A4: Jump Squat
60-4 reps
A5-DB Front Squat:
60-8 reps
A6- Walking Lunges:
50-8 reps

BENCH COMPLEX: 4 ROUNDS
A1- DB Bench:
85-5-6 reps
A2-DB Floor:
65---5-6 reps
A3-Hang Clean:
125-3 reps
A4-Dips:
10 reps

ISOLATION CIRCUIT:
Smith Guillotine Press-> hammer incline:
3 rounds
 
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
 
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
 
Last edited:
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
 
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 :P


Ride it like you stole it!!
 
Rustilldown said:
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 :P


Ride it like you stole it!!
Click to expand...

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
 
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
 
Last edited:
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
 
Last edited:
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
 
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
 
Squat/Bench complex
SQUAT COMPLEX-4 ROUNDS
A1-Box Squat
235-5 reps
A2-Front Squat:
155-5 reps.
A3. DB Snatch:
65-2 reps
A4: Jump Squat
65-4 reps
A5-DB Front Squat:
65-6 reps
A6- Walking Lunges:
50-8 reps

BENCH COMPLEX: 3 ROUNDS
A1- DB Bench:
90-4 reps
A2-DB Floor:
70-5 reps
A3-Hang Clean:
125-4 reps
A4-Dips:
25lb-6 reps

ISOLATION CIRCUIT: 3 sets
Run 2.5 miles
 
Picked up a new supplement- Surge Workout Fuel. Used it Today. Made a noticeable difference in perofrmance. I cut my rest time down yet my reps went up. weight too.
 
SHOULDER COMPLEX- 4 ROUNDS
A1-Push Press:
140-4 reps
A2-Hammer Jerk:
100-5 reps
A3- SG High Pull:
95-8 reps
A4- Hang Clean:
115-4 reps
A5- DB Lateral:
30--11 eps

DL Complex: 4 rounds
A1-SG DL
225-5 reps
A2- Drop set DB RDL:
75/hand-6 reps
60/hand-6 reps

6 hill sprints
 
Pull-Up->DB Deadstop row->Curl:
BW-4x10
75-4x10
75-4x6

Incline->Slow Dips->Lunges
135-3x7
BW-3x10
80-3x6

SG Rack Pull->Rear Delt->Lunges
265-3x3
20-3x10
80-2x6

Curls 4 the chicks

Sprints/foam roll
 
You are doing an awesome job man! 235 x 5 box squats are very respectable, I feel like box squats are so much tougher. I did some yesterday. 315 is headed straight at you home boy
 
A1-Box Squat:
245-3 reps
A2-Front Squat:
150-5 reps
A3- Jump Squat:
65-4-5 reps
A4- Walking Lunges:
50-8 reps
A5-DB Front Squat:
65-7 reps


A1-Decline BB bench or DB Flat
90-3 reps
185-3 reps
A2-DB Floor Press:
70-6 reps
A3-SG High Pull:
105-6 reps
A4-Weighted Dips:
25-8-9 reps

Weighted dips->cable Flyes
60-3x8
15-3x12
100-1x1 (yeah buddy)

Clean n press:
145-3x3

Face pulls
Core work
Jog home
 
SHOULDER COMPLEX- 4 ROUNDS
A1-Push Press:
140-5 reps
A2-Hammer Jerk:
110-5 reps
A3- SG High Pull:
95-8 reps
A4- Hang Clean:
120-4reps
A5- DB Lateral:
30--15 eps
DL Complex: 4 rounds
A1-SG DL
235-4 reps
A2- Power Clean:
135-3 reps
A3- Drop set DB RDL:
75/hand-7 reps

7 hill sprints

Some shoulder isolation
 
Weighted Pull-Up:
45-3x5

1 Arm BB Row->Rear Delt->Rope curl:
75-3x13
20-3x15
45-3x9

DB Deadstop Row->Rope Pull->DB curl:
100-2x8
55-3x12
25-4x10

1 Arm Cable Row-> rope pull to stomach:
50-2x10
100-3x8

Those Deadstop DB rows are interesting, keeps you honest on form plus you have to really explode from the ground using your back otherwise that dumbbell is not gonna go anywhere
 
OHP: 30-40 sec rest
145-12 singles (great form)

Incline bench:
135-3x8 (nice)

Weighted Dips:
70-3x5
75-2x5 (PR)

DB Floor Press:
75-2x5

Rope push down: drop set
50lbs->35lbs-3 sets

3 sprits/4 sets abs
 
Legs
Box Squat->Hack Squat:
250-5x4
205-5x4

Jump Squat->Lunges:
90-3x3
50-3x10

SG DL->Hack Squat:
245-3x3
180-3x4

SLDL->DB RDL:
195-3x6
75-3x5
 
Pull

High Pull:
105-3x6
115-1x3
125-1x1

Weighted Pull-Up->Rope Trap Pull
15-4x7
55-4x15

Lat PD->Rear Delt/Rhomboid:
120-3x10
30-3x10

DB Deadstop->low pulley row:
100-2x10
75-3x9

5 hill sprints
 
themondtster said:
Yo. Looking great. Been looking back a few pages. Good job.
Click to expand...

Where you been?! Good to see you checked in sir!

Push: Light

Wide Grip OHP-> WG Upright Row:
95-4x12
50-4x15

DB Low Incline: 45 sec rest
70-12-10-8-6

Guillotine->Wide Dips:
90-3x10
BW-2x9

5 sets triceps
15 min cardio

Everything focused on slow tempo and about 1 minute rest- nice contrast from moving BG weights. Joints felt good n nice pump
 
Rustilldown said:
Guillotine -->>wide dips.. I like it! I did that last chest day it was utter chest destruction !
Click to expand...

Yeah the pump is incredible.

BTW guys- getting ready to start fundraising for my next trip to Ghana like last August. I know the economy is going on a negative spin but I was hoping to ask some of you guys to consider helping me fundraise for a trip. I will be providing medical care and health education to a community in Ghana again in August. If you look back a few pages, I posted pics of last trip. If anyone wants more information, lemme know and I can explain further
 
We are still in the beginning stages of gathering volunteers and getting the logistics worked out. Will keep you updated. Thank you Mike.
 
Back Squat: pause at bottom
185-6x3

Weighted Dips:
80-3-3-3-3-3-2-1

Incline Bench:
145-5-5-4-4

Bench:
175-2x1
185-3x1

Face Pulls->Stoppani curls-Hammer Curls
55-4x15
65-4x5
35/hand-4x6

Cardio/foam roll/abs

Strong as F on those dips
 
Last edited:
Thanks RTD-

**UPDATE**

Going to give 5/3/1 a real go!

DL Max- 315
Squat Max- 215 (Front Squat)
Bench- 185 ( i know it sucks but my DB Bench is 90's for sets of 3-5...idk i just dont Bench much)
Military Press (Strict--145-1x1)

4 days a week plus conditioning on 2 days- 1 day off---conditioning will be basically sprints/some form cardio/maybe GPP
 
5/3/1--Front Squat
135-5
150-5
165-5 (bar slipped on 6)
Front Squat (paused)->Lunges-
145-5x3
25/hand-5x10
SLDL->Leg Curl:
185-3x5
100-3x10

5/3/1--Bench
125-5
140-5
155-5
Dips->Incline:
70-3x6
135-3x5

Sprints
 
Taking Thursday Friday n maybe Saturday off. Left elbow felt funny Wednesday.

Enjoy the holidays guys!
(Need to get Back on strict eating starting Saturday...)
 
5/3/1 OHP

85-1x5
100-1x5
115-1x5

Assistance:
OHP-
135-3x3
Dips:
75-5-5-5-3
High Pull->Incline BB Press:
105-5x5
155-5x3

Rear Delt:
4x12

Sprints
 
Thanks Evan!

5/3/1 Snatch Grip DL
185-1x5
205-1x5
225-1x6

Weighted Chin->Lunges:
50-4-4-3-3-3
45/hand-5x5

DB Deadstop Row->Seated Wide Grip Row:
105-4x5
120-4x7

Seated Face Pulls to neck-4 sets with hold
 
Cardio/Arms Day

Front Squats--speed
135-5x4

Decline CGBP->Jim Stoppani Seated BB Curl: (slow)
175-5x3
80-5x6

Rope Pushdown->DB Kick Back:
50-4x8
25-4x8

V Bar Pushdown->Rope Curl->DB Hammer Curl:
57.5-->50-->30--- 3 rounds--didnt count reps.

5 sprints/foam roll
 
Buildingup24 said:
Cardio/Arms Day

Front Squats--speed
135-5x4

Decline CGBP->Jim Stoppani Seated BB Curl: (slow)
175-5x3
80-5x6

Rope Pushdown->DB Kick Back:
50-4x8
25-4x8

V Bar Pushdown->Rope Curl->DB Hammer Curl:
57.5-->50-->30--- 3 rounds--didnt count reps.

5 sprints/foam roll
Click to expand...

I've been doing those seated BB curls as well man, they are intense! Still followin man your log is very motivational!
 
5/3/1 Bench-Week 2

5/3/1
Bench: week of 3 reps
135-1x3
150-1x3
165-1x5 (nice)

Incline BB-> 1 Arm Cable Row:
135-6x5
155-3x4
65-9x5 (squeeze at top)

DB Flat-> Pull-Ups:
85-5-4-4-3
BW-3xidk
 
5/3/1 Week 2 Squat

5/3/1 Squat-
Don't remember the 1st 2 working sets (dont have phone on me)
but top set today was 170- only got 3 that I needed to--hand was slipping on 4th.

Box Squat->Squat Clean:
255-5x3
145-5x1

SLDL-25lb plates
145-1x10
195-1x6
215-3x5
145-1x10
 
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