Size Strength & Awesomeness

[Buildingup24]

No worries dude hows school? i had midterms this week/next monday.
Also, how's that leg and things with that girl?

I finished up the HP Mass program. Really liked it, but I wanted a change to some higher rep stuff so I finally decided to make my own.
Basically:

Upper body-1
Squat day
Upper body-2
Off
Squat day
Cardio/abs
Deadlift Day/lighter squats


With my upper body, 1 day is OHP n incline bench.
Other upper day is flat bench n dips.

Reps- I'm hitting high n low (as u see from my OHP today) but also doing a 1/6 contrast meaning 1 rep at 95%max then next set is a set of 6 reps at about 80% then another heavy 1 rep..etc.

Accessory lifts r in the 8-12 range.
Back work is more focused on contraction and higher reps than heavy.
Arms r in the 10-20 rep range.

 

[Buildingup24]

Just. Cardio today

 

[NoFatChicks91]

School is going man and the leg feels much better. I had a great Valentine's night with her thanks brother.

Outside of the liftin I hope all is great for you dude.

This program looks quite interesting for sure, and you've definately got the knowledge to put something like this together . I am sure you will see great results, no doubt

 

[Buildingup24]

School is going man and the leg feels much better. I had a great Valentine's night with her thanks brother.

Outside of the liftin I hope all is great for you dude.

This program looks quite interesting for sure, and you've definately got the knowledge to put something like this together . I am sure you will see great results, no doubt

Nice dude happy for you.
Yah all good over here. Work school n trying to keep somewhat of a social life haha.

 

[NoFatChicks91]

That last part is fucking hard, ain't it? Lol. Sometimes it's between that and sleep. And thanks bro. Really appreciate it. Keep killin this shit dude ill still be here to support you my buddy

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

Bike
SPRINTS
Foam roll
Jumps
Band pulls

Bench: 1/6 contrast (increased volume)
195-5x1
165-4x6

Weighted Chins:
45-3x6
65-3-2
30-2x4

3 sets Lat PD
3 sets high pulls

DB Bench:
85-7-6 (PR)

Weighted Dips:
85-5-4-3 (eh)

Tricep/lateral/rear Delt- circuit

 

[Buildingup24]

Apparently I bruise easily..
From squats

 

[Buildingup24]

Foam roll
Leg curls
Jumps
Calves

Front Squats:
200-7x1 (badass)
185-1x2

Front Squat->Leg Press:
135-4x3
315-4x7

My ass was dead after the fronts!

 

[Buildingup24]

My glutes/hamstrings are shot. Amazing how fast that happens from this mornings workout!

 

[Buildingup24]

Foam roll
Stretch

Seated OHP: 5/4/3/2/1--full ROM
135-140-145-150-155

Incline->Weighted Pull-Ups:
175-5x1
145-5x6
30-4x6
BW-35 reps

Lying Laterals: 5x10

OHP (Wide)->Snatch Grip High Pull:
95-4xfail

Cable Rows:
75-3x10

3 sets curls

I tweaked my back. Lots of stretching and icy hot is helping. Sleep last night was rough