Size Strength & Awesomeness

[Buildingup24]

Sprints

Rear Delts->Band Pull Apart:
5 sets

T Bar Row->EZ Bar Curl:
160-5x5
70lbs

Trap work-4 sets
DB Row-3 sets
More rows- 5 sets
Lat PD- 2 sets

8 sets curls

I rarely focus on weight on back days so I don't write it down. Lot of volume today, was just in the groove I guess it's the extra food/holiday spirit haha. Happy holidays everyone!

 

[Buildingup24]

Calves

Box Squats-work up to heavy single
225-1x5
245-1x3
255-1x2
265-2x1
275-1x1 (yeah buddy)

Leg Press:
270-1x15
315-3x12

Leg Press-Back Squat:
315-3x8
135-3x5

Lunges-40lbs/hand

 

[Buildingup24]

5 sprints
Calves

5/3/1 week 3
OHP:
105-1x5
120-1x3
135-1x4 (nice)

Seated DB Press:
50/hand-4x10
2 sets double drop set:
50-->35->15
2x7->5->10

3 sets Guillotine Press
4 sets Trap work
6 sets Triceps
Abs

 

[Buildingup24]

http://www.t-nation.com/free_online...ok_like_a_bodybuilder_perform_like_an_athlete


^^^New program for at least spring^^^

Did a "trial run" today- I'm taking MTuWed off to bum around at family home then back to the grind in the city. So officially will start program Thursday--very long read but definitely worth it. If you try the program, seriously go over every detail of it because its a lot to take it. My only tweak will be not pushing a prowler instead ill do sprints. I don't have access to a prowler.

EVERYTHING IS SETS OF 3
Back/Bi days r high volume with a focus on contracting n holding

DL:
285-255-265-275-255

OHP:
145-130-135-140-130

Incline:
155-145-150-155-145

Bench:
175-165-170-175

Face pulls/calf work dispersed throughout

 

[NoFatChicks91]

Dude 315 back squat, headed your way twelve o clock! I gotta catch up to you my bro haha

 

[Buildingup24]

3 days out of gym felt great. Elbow feels better 100%. Glad to take it off. Starting tomorrow diet back on track (today is leftovers )

Starting High Performance Mass program I posted in a post or two before this one. 2 cycles of that (12 weeks I believe)

 

[Buildingup24]

HP Mass Week 1 Day 1

4 sprints
5 min bike

FS:
175-155-165-175-155

OHP:
140-130-135-140-130

Incline:
155-145-150-155-145

Bench:
170-160-165-170-160

Face pulls/calf work dispersed throughout

 

[NoFatChicks91]

Are those 5x5 sets? Great lifts dude your OHP impresses me as always! I bet this program will do you quite well im pumped to see some results damnit! Hope you had a wonderful holiday, by the way

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

Are those 5x5 sets? Great lifts dude your OHP impresses me as always! I bet this program will do you quite well im pumped to see some results damnit! Hope you had a wonderful holiday, by the way

Sent from my SPH-L710 using EliteFitness

Thanks man merry Christmas to u n family

They r sets of 3 reps for everything

 

[Evan Tipps]

HP Mass Week 1 Day 1

4 sprints
5 min bike

FS:
175-155-165-175-155

OHP:
140-130-135-140-130

Incline:
155-145-150-155-145

Bench:
170-160-165-170-160

Face pulls/calf work dispersed throughout

Good workout.. That ohp/bench is going up nicely.. They seem to go hand in hand