Size Strength & Awesomeness

[Buildingup24]

Starting a bodybuilding split for rest of spring summer.
http://www.t-nation.com/free_online..._tried_and_true_bodybuilding_program_template

Today is last heavy day for a while

 

[rustilldown]

Starting a bodybuilding split for rest of spring summer.
http://www.t-nation.com/free_online..._tried_and_true_bodybuilding_program_template

Today is last heavy day for a while

Nice
Man I love reading these t nation articles you post!

 

[Buildingup24]

Last heavy day for a while

Push Press: 1 min rest
135-3x5

Bradford Press: 45 sec rest
65-3x10

Incline:
135-1x10
145-1x8
155-1x6

Bench-> inverted rows
175-1x4
165-1x6
155-1x8

DB Incline->T Bar Row:
75-3x5
135-3x10 (dead stops)

 

[gjohnson5]

Starting a bodybuilding split for rest of spring summer.
T NATION | Tried and True Bodybuilding Program Template

Today is last heavy day for a while

The link seems very confusing, first they say be flexible and then they say be rigid. Dichotomies are usually confusing to me though....

Are you deloading because you're plateaued? I dont see the reason for deloading for long periods of time unless you're missing lifts. I could understand deloading due to working chest (for example) once in the same week already.

Secondly this workout split has 4 rep sets and 20 rep sets mixed in. Are you going to create your workout split from these templates? If so , could you post up what your split will look like from the templates on the URL?

 

[Buildingup24]

There is a 5 day split with set n rep scheme- I pick the exercises from the list in the article ill do a writ up later

 

[Buildingup24]

Lil date time ya feel me!?

Rack of lamb with chimmichurri sauce on sweet potato hash

So good it makes a woman's clothes just fall off!

 

[Buildingup24]

Decided 5/3/1 instead

3/31
Warm up-10 minutes

5/3/1- 5/5/10
95-105-120

Dips-> Band Pulls: (3x20)
70-3x9

Hang Clean->Arnold Press:
115/125/135--8/6/3
45-3x10

Delt Triad->Bent over Cable Flyes:
10-3x10/10/10
10-3xmax

Abs/calves/Sprints

 

[Buildingup24]

Warm up-10 min
Calves

DEADLIFT 5/3/1--5/5/6
200-230-260

Front Squat: 8 minutes
135-50 reps
Hack Squats: feet together
205-3x5
Leg Press:
1 set-ass hurts

Some lat work

My glute hurts. Ouch!
Good workout.

 

[Buildingup24]

5/3/1-Conditioning day
15 min stairclimber
5 sprints

Foam roll
Stretch

50 BW split squats
50 chins
50 push-ups
3 sets rear delts
Band work

 

[Buildingup24]

5/3/1-Bench
Warm up-10 min

5/3/1-Bench: 5/5/5
135-155-175

DB Bench:
80-9-7-6-5

DB incline:
70-10-8-7-5

Cybex Incline:
180-3x8

DB neutral press->BW Dips->rope PD
3 rounds nonstop

Drop set rope overhead:
3 sets

SLEPT LIKE CRAP

Did chest/conditioning with a good buddy of mine in the afternoon. Wow working out In a college gym is eye popping. I saw a kid chalk up for curls- yes CURLS!!!