Size Strength & Awesomeness

[Buildingup24]

AM:
5/3/1-Bench--5/3/2
155-175-195

Incline->1 arm cable row:
135-3x10 (deadstops)
135-4x3 (speed)
57.5-3x10 (deadstops)

Dips
95-3x3 (whoa)
15 min Cardio

PM:
Bench:
155-2x9
165-1x6

Dips:
70-8-6-5-5

DB Fyes:
40-4x8
Weighted push-ups:
90lbs-4 sets

Track sprints-10

 

[NoFatChicks91]

Nice 38 inch box jump :O I'd bust my ass I cannot jump for shit lol

Very nice. How those weighted push ups treat you? I've never tried em

Keep killing that shit I'm getting ideas from your work outs as always. One day I'll start doing some weighted pull ups man, you're my inspiration for them!

Sent from my SPH-L710 using EliteFitness

 

[rustilldown]

Those dips are getting real heavy dude ! I'm gonna strap on a belt tomorrow and start doing them
I love the 3 logs we got
Goin between you mike and myself! And the others of course too but mikes and yours inspire the hell out of me !

 

[NoFatChicks91]

Yeah dude his dips are fucking insane. I started doing them weighted because of him haha and they're tough!

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

Yah guys, this kid's dips are insane. He can dip a woman strapped to him

 

[Buildingup24]

6 sets 1 arm BB Rows

3 sets drop set lat pull down

4 sets T Bar Rows

3 sets curls

Push Press: quick sets
135-1x5
145-1x4
155-2x3
135-1x5
135-2xmax

Suicides on court

I don't put weights on back days because I merely focus on contraction. Obviously my weighted chins/pulls/deads I post numbers but prherwise I dot bother.

 

[rustilldown]

Yah guys, this kid's dips are insane. He can dip a woman strapped to him

Hah thats awesome! And I have the same approach for back days also, much better to feel the contraction in the back otherwise I feel it's so easy to cheat the movements ! Nice workout, and how do you perform a 1 arm BB row? Has me intrigued !

 

[Buildingup24]

4/17

Power Cleans:
135-1x5
145-10 minutes- didnt count reps

Front Squat: work up to heavy single
200-1x1 paused (PR for my current bodyweight)

Hypertrophy PM

Front Squats: 1/6 rep contrast
135-185- 8 sets

Leg Curls:
3 sets

Sprints-6

 

[Buildingup24]

Diet today.

AM: 1/2c rice/4oz Greek yogurt/ 8oz chicken breast

Lunch: 540 calories of gluten free cookies(self made)/ 8oz Greek yogurt/8oz chicken breast/1 tbsp BBQ sauce

Dinner: post workout
Brussels sprouts/tomatoes/onions
1lb chicken BBQ thighs/ 1 piece of chicken Milanese (took off some of the breading)

Lots of chicken. Christ- no need for 300g of protein. I was just hungry today.

Decided to carb cycle not just full out carb assault.

 

[Buildingup24]

Day off