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Size Strength & Awesomeness

NoFatChicks91 said:
Hot damn nice box squats dude.
Click to expand...

Not as bad ass as your DL!

Try them- they help build the inner thigh. Mine have actually grown from box squats- just make sure your form is spot on cuz the weight compression on spine from sitting down n standing up with a bar of eight on ur back.
I like them cuz I go ass to grass with my front ad do back squats in form of box squat
 
5/3/1
Bench:
135-1x5
155-1x3
175-1x4 (PR)

Incline:
145-10x4

Cable Kayak Row: superset with the incline
100-4x15
DB Row: superset with the incline
100-5x10-12

DB Arnold Press:
35/hand-3x10
Smith Guillotine:
100-2x10

5 sprints
 
Forgot to do 3 rep for deadlift so did that today

5/3/1-
SG DL:
195-1x3
215-1x3
235-1x5 (nice)

Reverse Lunges:
40/hand-10x10

Front Squats:
135-3x5
150-1x3
155-1x1 pause in hole
185-3x1 paused

Hammer RDL:
45-1x12
70-3x6 (no break)

5 sprints
 
5/3/1 Overhead Press-week 3

OHP:
100-1x5
115-1x3
125-1x5 (nice)

Dips->Pull-up->JM Row:
75-10x4
BW-6x8
75-6x5

2 sets laterals/3 sets high pulls
 
Yesterday was just cardio

Today was some cardio and back work

Weighted Chin:
55-5-4-3-3

DB Row: slow
100-3x10

Cable Kayak Row:side to side
100-4x8

Face pulls->Band pull apart
5 sets

Pull-Ups->Rope Row:
4 sets
 
Snatches
Hang cleans
Power Cleans

5/3/1- week 1
Bench:
135-1x5
145-1x5
160-1x7 (nice!)

DB Incline:
85-1x5
75-3x5

DB Flat:
85-5x4

Incline Smith: to neck
110-3x5
 
5/3/1-Week 1
90-1x5
105-1x5
120-1x5

OHP->Arnold Press->1 Arm Cable Row/
115-5x4
30/hand-5x10
70-4x8

Dips->Lateral Swings:
75-3x5
30-4x15

Sprints
 
5/3/1-Snatch Grip Deadlift

4 sprints

5/3/1-week 1
190-1x5
210-1x5
230-1x5

DL: singles
245-265-275-295
315-3x1

Reverse DB Lunges->1 leg hammer RDL:
40/hand-4x10
75-8x6
 
Sprints

SLDL:
195-3x6

Hammer Strength RDL: 1leg
75-3x6

Reverse Lunges:
40:hand-3x6

Hack Squat:
230-5x3

8 sets curls spread throughout

Yesterday's leg session was off cuz I had 2 finals right after the gym so I wasn't really there mentally. (They went really well)
So today decided to really "finish" yesterday's hamstring work
 
5 sprints
6 sets rear Delts
3 sets band pull apart
Calf work/Pull-Ups

OHP: strict
135-1x3
145-1x2
150-1x1 (OLD PR)
155-1x1 (new PR)
160-1x1 (hit me again with a PR!)

Dips:
80-10x3 (Sick)

DB Bench->Incline BB:(tired)
80-4x4
135-4x3

3 sets triceps-15 reps each
 
I feel you on those finals brother. They really drain you. Glad they went well though, good luck on all of them! Glad to see you're still gettin in the gym and giving it your all with all that shit goin on!
 
Haven't checkin for for a while and I apologize, looks like your still doing well :) any updates on how to donate to your next overseas assistance??
 
Rustilldown said:
Haven't checkin for for a while and I apologize, looks like your still doing well :) any updates on how to donate to your next overseas assistance??
Click to expand...

It's finals week but we hosted our first meeting yesterday- the donation account is set up. Ill post information for everyone who wants to donate for my trip. Ill have it up by Saturday afternoon (exam on Saturday at 1pm so by the evening ill have a post up)

Also, it's a nonprofit so your donation is tax deductible (idk how Canada taxes work so not sure if that applies to you mike)
 
Buildingup24 said:
It's finals week but we hosted our first meeting yesterday- the donation account is set up. Ill post information for everyone who wants to donate for my trip. Ill have it up by Saturday afternoon (exam on Saturday at 1pm so by the evening ill have a post up)

Also, it's a nonprofit so your donation is tax deductible (idk how Canada taxes work so not sure if that applies to you mike)
Click to expand...

It doesn't really matter I wouldn't claim it anyhow I just wanna support a good cause :)
 
Alright gentlemen. As I had mentioned earlier, I will be going back to Ghana to provide medical care and education to a community who lives off less than a dollar a day. If you go back a few pages, you will pictures from my trip last summer in August 2012.

The organization is called Global Brigades and its a non-profit organization that does this sort of thing in four different countries and it hopes to expand. It truly is a wonderful experience and I decided to go again this summer. I hope you all can open your hearts and wallets to donate some amount to provide me with the ability to go to Ghana and do it all again. The link at the bottom is to direct donation account. page that is titled "Donate to Loyola Medical Brigades Ghana August 2013"

From there, under "Destination" click on the circle that says MAKE A DONATION ON BEHALF OF A VOLUNTEER"

UNDER IT YOU WILL SEE MY NAME---CHIKOO PATEL--- choose me please :)

(Since its an non-profit, they do unfortunately charge a fee to cover their credit card costs and there really isn't anything I personally can do about that)

If anyone has questions or concerns, don't hesitate to ask. Thank you all in advance for at the very least taking the time to consider donating to my trip and cause.

https://www.empowered.org/Loyola-Medical-Brigade-GHANA-August-2013/donate
 
Weighted Jumps
Abs
Calves

5/3/1-week 2
Bench:
140-1x3
155-1x3
170-1x5 (nice)

Incline Bench:
145-10x5 (nice)

DB Bench:
80/hand-3x5

Cable Flyes->Tricep Kickbacks
3 sets
 
5/3/1 Deadlift

225-1x5
245-1x5
265-1x6 (nice)

DB Rows--last 2 sets were dropset to 75lbs
105-4x10 (2 sets of 75 for 8 reps)

Snatch Grip High Pull-> Face Pull:
105-5x5
85-3x8

John Meadows 1 Arm Row: extended set
105-1xAMRAP

5 sprints
calf work
 
^^^thanks man.

Sprints
Calves
Rear Delts

5/3/1-Week 2
Overhead Press:
95-1x3
110-1x3
125-1x5
135-3x3
150-5x1
135-3x3

Weighted Dips:
75-10x5

DL:
275-3x6
 
Calves

Front Squat:
185-6x1 (every 40 seconds)
195- 4x1 (every minute)
205-3x1 (every 2 minutes)

DL:
275-1x3
295-1x2
315-2x1

Leg Press:
360-4x10

Hack Squat:
225-1x14 rest pause
 
Sprints

Calves
Traps
Pull-Ups

Bench:
175-3x3
185-1x2 paused
135-1x12
185-1x1
135-1x10

DB Low Incline:
75-3x9

DB Floor-
70-2x7

Tricep work
 
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!
 
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
 
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
 
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
 
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 :p )

Starting High Performance Mass program I posted in a post or two before this one. 2 cycles of that (12 weeks I believe)
 
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
 
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
 
NoFatChicks91 said:
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
Click to expand...

Thanks man merry Christmas to u n family

They r sets of 3 reps for everything
 
Buildingup24 said:
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
Click to expand...

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

HP Mass Week 1 Day 2

Activation stuff

OHP-3 reps
140-130-135-140-130

Incline Bench- 3 reps
155-145-150-155-145

Bench- 3 reps
170-160-165-170-160

DL- 3 reps
280-260-270-280-260

Band pulls and some calf work
3 sprints
quick isolation circuit
 
Neural Charge Day

Hang Cleans

High Pulls

Snatches

30" box jumps
Sprints

Tomorrow is Front Squat/Deadlift/ Overhead Press---OH BOY!
 
Uh ohh.. is it time for the freaking food pics again!! I so wish I could cook
 
Hey merry Xmas and hope the holidays are treating you well! That meal looks delicious!!!! I need to go eat now thx lol ;) sorry I been so distant just have no reception here where I'm staying. Looks like your program is treating you well
 
Jumps/foam Roll/Snatch

FS:
175-165-170-175-165

DL:
280-260-270-280-260

OHP:
135-125-130-135-125

Jumps
Sprints

Back to eating right n getting jacked!
 
HP Mass Week 1 Day 5

FS: sets of 3
175-165-170-175-160

DL:
280-260-270-280-260

OHP:
135-125-130-135-125

Quick isolation circuit of laterals/calf work/rear Delt and leg curls

No cardio today- tomorrow is a quick neural charge day
 
Today is a Neural Charge Day.

Just some Light Snatches/jumps/ Power Cleans. literally 15 minutes in a out.--no cardio today. was tired from yesterday lower body session.

Happy New Years to everyone following my log & best wishes going into 2013. Diet is back on track. swtched my carb source back to non-gluten for 2013 ( i feel better without gluten)

Only had 2 drinks last night (NYE is overrated my friends. never seen so many shit-faced people in my life besides maybe St. Patricks Day)

Today Diet--making a big batch to last for the day as we speak:

2 servings spinach gnocchi (500 calories)
homemade tomato sauce (1.5 cups) (200 calories?)
4 tbsp olive oil
2.25lbs chicken breast (boneless skinless) (200ish g, protein)
homemade rub for chicken (minimal calories)
spinach and broccoli (minimal calories--mainly fiber)
1/2 cup white wine for cooking--alcohol gets burned off anyways
onions/garlic/lemon/habanero pepper (2013 starts with bang for my taste buds ;p )

Tomorrow in Week 2 of HP Mass- the weights stay the same excpt the volume goes from 5x3 to 8x3 for the week.

That means Lower body volume goes from 30x3 to 48x3 (3rd week goes to 10x3 which means 60x3 for lower body--Holy volume--NFC COME AT ME U VOLUME NUT! lol)
Upper Body volume is a little more since its OHP/Incline Press/Bench Press-
 
HP Mass Week 2 Day 1
OHP:
140-130-130-135-135-140-140-130

FRont squat:
175-155-155-165-165-175-175-155

Incline:
155-145-145-150-150-155-155-145

Bench:
170-160-160-165-165-170-170-160

Sprints
 
OHP:
140-130-130-135-135-140-140-130

DL:
280-260-260-270-270-280-280-260

Incline:
155-145-145-150-150-155-155-145

Bench:
170-160-160-165-165-170-170-160

Quick Isolation
Sprints
Jumps
 
Today took a little longer--doing the same shit twice on the 2nd day requires a little more rest.---I knocked out yesterday in about 65 minutes. Today took about 75 min All the way thru
 
Buildingup24 said:
Today took a little longer--doing the same shit twice on the 2nd day requires a little more rest.---I knocked out yesterday in about 65 minutes. Today took about 75 min All the way thru
Click to expand...

Buddy your a beast now as well its so awesome to see all the changes and improvements everyone is making. Lets make 2013 the best year yet! Ps your food is awesome lol
 
Thank Mike. Means a lot!

Diet today
2.25 lbs top sirloin (yummy)
1 package spinah gnocchi
3 tbsp olive oil
Broccoli/spinach
Tomato sauce
Carrots
1 of gfs chocolate cannoli ( her food isn't as sexy as mine...fail haha- it actually wasn't all that good but I never said that : p )
 
You're still making sick ass gains man!

Your log really helps me so much. Seeing your badass lifts like OHPs and back exercises really helps me hone in on my areas of weakness, allowing me to give them proper attention! It motivates me dude!

The way you switch up programs and routines frequently really catches my attention as well man, gives me tons of new ideas and things to try.

PS I love those 8 set exerises you're doin there. Shit like that separates us from the casual lifters, because those take guts to get through. You know I like volume lol :P
 
^^^thanks dude!

Back/Bi Day

Light cardio/jumps

Weighted Chins:
10x3-65lbs strapped

Lat PD-> DB Row:
6 sets (DB Row using 100lb)

Rope Rows:
100-3x6

6 sets curls
Abs
 
Rustilldown said:
Is that 10 sets of 3 or 3 sets of 10 weighted chins? That's a very respectful weighted chin regardless
Click to expand...

10 sets of 3 haha not quite there yet. My max is a 80lbs for a single. Goal is to get it up to my weighed Dips (80lbs for 5 reps) so I'm pushing as much as I'm pulling.
I think since I neglect bicep work, my chins r weaker (College kid doesn't like curling-go figure)
 
Buildingup24 said:
10 sets of 3 haha not quite there yet. My max is a 80lbs for a single. Goal is to get it up to my weighed Dips (80lbs for 5 reps) so I'm pushing as much as I'm pulling.
I think since I neglect bicep work, my chins r weaker (College kid doesn't like curling-go figure)
Click to expand...

Haha well non the less it's a good weighted chin I used to do em on a regular I have neglected em. That's why I read your journal always getting ideas from you' .. And a college kid who doesn't curl for the girls !!?
 
And for the record I'm toying with a new idea here too ill give you some feedback ASAP... It involves extra Virgin organic coconut oil 1-2 hours with my pre workout meal... Lets see if what someone taught me is indeed true
 
Rustilldown said:
And for the record I'm toying with a new idea here too ill give you some feedback ASAP... It involves extra Virgin organic coconut oil 1-2 hours with my pre workout meal... Lets see if what someone taught me is indeed true
Click to expand...

You know I've been toying with 5-6g fish oil an half hour before lifting since this program I'm doing is so strenuous, my joints feel great even thosquatting 4x, DL 2x, benching 2x incline pressing 2x, overhead pressing 4x a week and sprinting 4-5x. So it may work for you in some aspect!
 
Looks like a solid back day. I don't like curls either, but it's something we have to force ourselves to do though, if nothing else at least enjoy the pump. Food looks good
 
I love doing curls lol :o but I want 20" arms. So ya have to enjoy it :p
 
Diet: 1/5/13

5 whole eggs
9oz top sirloin
1 turkey spinach wrap with blue cheese
1/3lb hot sausage
1lb grilled sun dried tomato chicken breast
Broccoli
1 cup Coffee
 
Hey just thought I'd let you know yesterday's workout was my best ever of 2013 while taking a tablespoon coconut oil an hour and a half pre gym with my oats n whey! Joints felt great too.. I totally killed it . Didn't wanna stop.
 
Yeah If you read a few posts back, I'm doing fish oil pre workout n I feel fucking awesome!

HP Mass Week 2 Day 5

I switched OHP for dips today felt Great.

Dips:
80-70-70-75-75-80-80

DL:
280-260-260-270-270-280-280-260

FS:
175-165-165-170-170-175-175

Back Squat:
135-3x15 pause in hole
 
Buildingup24 said:
Yeah If you read a few posts back, I'm doing fish oil pre workout n I feel fucking awesome!

HP Mass Week 2 Day 5

I switched OHP for dips today felt Great.

Dips:
80-70-70-75-75-80-80

DL:
280-260-260-270-270-280-280-260

FS:
175-165-165-170-170-175-175

Back Squat:
135-3x15 pause in hole
Click to expand...

Nice work man :) yeah I read that post I have been taking mine also with the coconut oil but not as large of an amount. Either way I think we are on to something !
 
HP Mass Week 2 Day 6
Foam Roll
Leg Curls/Leg Extension--warm up--super light weight/high reps


Weighted Dips:
80-70-70-75-75-80-80-70

FS:
175-165-165-170-170-175-175-165

I was supposed to DL but shit just wasnt moving so I did back squats today.

Back Squat: (Yes ass to grass)
135-3x10
185-1x3
205-1x2
225-2x1
245-1x1

No cardio
 
BACK/NC DAY

DB Row:
105-50 reps total

Lat PD:
2x12

Chins:
60-30 reps total

T-Bar Row-135
135-2x10

3 sets curls--superset cable curl with Kettlebell curl

Sprints
Snatches/Cleans
 
OHP:
140-130-135-140-130-135-140-130-135-140

DL:
280-260-270-280-260-270-280-260-270-280

Incline:
155-145-150-155-145-150-155-145-150-155

Bench:
175-165-170-175-165-170-160-165-170
 
Hello 8 sets! Liking the volume buddy. How you liking this new program?

Your lifts are kickin ass as always brother! Especially that OHP it's beast
 
Excuse me, I'm a numerically illiterate idiot who can't count to 10 apparently.

Haha yeah that's sweet volume dude. I think this overtraining pandemic is blown way out of proportion. Doing 40 sets in one day is total annihilation, and that's what you want!

You do practically have to force feed to an extent to get in what you need training like this. I know you eat eggs, but have you ever gone to the grocery store and bought just liquid egg whites? I use half a carton each morning and throw two whole eggs in with it. That's around 60 grams of protein right there, but it won't stuff you up too much. That way you can chow down on a shit load of carbs along with it. That works for me!

And I'm blending things in with my whey protein now as you suggested :)

Dude two cups of oats, a bananna, whey protein, a tablespoon of peanut butter, and a couple cups of water equates to a delicious smoothie! Makes for an excellent snack. Probably floats around... eh, 400 to 500 calories, depending on what is in the protein and how big the bananna is. But that right there will net you AT LEAST 100 carbs, and the healthy fats from the peanut butter. It's so easy to get all that in your body, too. Just drink it down. I feel like the oats being blended up really helps them get absorbed better, too. I'm taking it pre-workout and intra workout, if my workout is going to be 3 hours or longer.
 
Chikoo Patel

Gentlemen, as I had mentioned earlier, I will be going back to Ghana, Africa to provide medical care and education to rural communities. Last year, it was a life changing experience to go there and help people with diseases such as malaria, infected wounds and general poor hygiene. We also provided supplies to allow them to filter their water (there water is normally the color of sand--not kidding). I know many of us would like to help make the world a better place or help out people who lack the ability to have the most BASIC necessities. I love doing this sort of thing, however, it gets expensive to travel there and buy medicine. If anyone is willing to open their hearts and their wallets, no matter how small the donation, I would truly appreciate it. The organization is called Global Brigades. I have attached a link to my donation account, if you wish to donate, please do so under my name, CHIKOO PATEL.

If you have any questions, feel free to ask. Thank you for the consideration.
 
Buildingup24 said:
Chikoo Patel

Gentlemen, as I had mentioned earlier, I will be going back to Ghana, Africa to provide medical care and education to rural communities. Last year, it was a life changing experience to go there and help people with diseases such as malaria, infected wounds and general poor hygiene. We also provided supplies to allow them to filter their water (there water is normally the color of sand--not kidding). I know many of us would like to help make the world a better place or help out people who lack the ability to have the most BASIC necessities. I love doing this sort of thing, however, it gets expensive to travel there and buy medicine. If anyone is willing to open their hearts and their wallets, no matter how small the donation, I would truly appreciate it. The organization is called Global Brigades. I have attached a link to my donation account, if you wish to donate, please do so under my name, CHIKOO PATEL.

If you have any questions, feel free to ask. Thank you for the consideration.
Click to expand...

You know what, bro? I should be getting paid again soon and when I do I'm in on this. Damn good cause and God bless you for being so selfless for making that kind of committment
 
Buildingup24 said:
Wow i really appreicate it man. I'm attaching a link to let you see some of the things from last year---scroll down and you'll see some of the pics

http://www.elitefitness.com/forum/w...ting/size-strength-awesomeness-927773-26.html
Click to expand...

I looked through all of them. Wow man, it's one thing to see pictures but as with anything else, it's completely different when you're actually there. I bet it teaches you to see your life in a much more positive light, something that would be good for us all. Very humbling, indeed.

Tremendous respect for your dedication to help those in need my friend.
 
Yah man, going to Ghana made me appreciate the smallest things in life that you and I take for granted. For example, I poured drinking water into my hands to clean then I realized people there would NeVER do that.

I must say, there's ALOT of love they give you. 1st day there, they held an opening ceremony for us with music and dancing and like some of the tastiest fresh coconuts ever. Lotta love from people who have nothing. That's some real eye-opening stuff.
 
OHP:
140-130-135-140-130-135-140-130-135-140

Incline:
155-145-150-155-145-150-155-145-150-155

Bench:
170-160-165-170-160-165-170-160-165-170

Back Squat:
225-205-215-225-205-215-225

Band Pulls/Rope Pulls/Abs

THIS SUCKED!
 
Back/Bi

KB Curl-->Cable Curl--- TRY THIS! WICKED CONTRACTION
4 sets

Rear Delts-3 sets
Band pulls- 4 sets

Chin-ups-
50lb-- 5x5

Lat PD-
140-3 sets

DB Row-
105-4 sets

Front Levers (chicks were amazed hehe)
Light sets of Back squats--135
 
Dude I'm totally gonna try that kb curl superset. You're the one that got me into kb curls and I fuckin love Em. I like to do kb curls with a drop set and superset that with hammer curls and a drop set its brutal. Never done it with the cable but it would be ideal because the kb and cable are gonna give constant resistance and tension throughout the movement.

Hell yeah man way to kill it

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
Dude I'm totally gonna try that kb curl superset. You're the one that got me into kb curls and I fuckin love Em. I like to do kb curls with a drop set and superset that with hammer curls and a drop set its brutal. Never done it with the cable but it would be ideal because the kb and cable are gonna give constant resistance and tension throughout the movement.

Hell yeah man way to kill it

Sent from my SPH-L710 using EliteFitness
Click to expand...

The TUT was my goal :)
 
HP Mass Week 3-Day 5

Jumps/Leg Curls

Dips:
80-10x3

DL:
280-260-270-280-260-270-280-260-270-280

Front Squat:
175-165-170-175-165-170-175-165-170-175


Quick Circuit-
KB Curl-Laterals-tricep stuff (light)

This was brutal, tomorrow is same workout..

Fatty.
 
HP Mass Week 3 Day 6

Jumps/Leg Curls

Dips:
80-10x3

DL:
280-260-270-280-260-270-280-260-270-280

Front Squat:
175-165-170-175-165-170-175-165-170-175


Quick Circuit-
KB Curl-Laterals-

School!
 
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