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Size Strength & Awesomeness

BigLP said:
The Gatorade has fructose in it which is known to cause stomach discomfort due to it having to convert to glucose before it is usable for the body. Ive noticed avoiding fructose has helped my stomach alot.
Click to expand...

Been using Gatorade for 8 months. No issues prior so isn't the gatorade
 
My Inzer lifting belt finally came in!

Going to stay with the way I'm currently training. Start heavy 1-5 reps n then move toward hypertrophy.
 
Sprints
Foam roll

Front Squat warm up

Back Squat:
225-1x3
235-1x1
225-1x2
245-1x1

DL:3/2/1
275-295-315

Hack Squat/Incline Bench:
225-5x5
135-3x10
 
Protein bar- 400 cal
1.6 lbs top sirloin-fat cut off
1tbsp olive oil
2/3 lb chicken n 1/4lb 90/10 beef
1 big ass salad with tuna salad n balsamic dressing
Salad had spinach tomatoes carrots onions mushrooms kale a little blue cheese, dressing, some edamame and quinoa.
 
Last edited:
3/26-Upper

Bike
Foam roll
Band Pulls
Face Pulls-100 reps

Seated OHP:
140-1x5 (nice)
135-2x5

Incline Bench:
165-3x3

Kayak Row->Cable Row:
42.5-3 sets
120-3 sets

Weighted Dips-1 arm Cable row:
90-4-3-3-3
50-5 sets

DB Low Incline Neutral.
70-11-11-11-8
75-1x5


Cable Flyes-2 sets
4 sets hgh pulls/abs
 
Warm up
Foam roll
Sprints

High Pulls-
95-1x6
100-1x6
105-1x6
110-1x6
115-1x5
120-1x5
125-1x3
130-1x2
120-2x5

Band pulls-100 reps
Curls-8x 6-10 reps
Abs-3 sets
Band Pushdowns- 100 reps per arm total
Laterals-4 sets till fail
 
Sprints-6
Foam roll

Hack Squat>Calves: 60 sec rest
180-3x8
225-3x5

SG DL:
225-1x6
255-1x3
DL:
275-3x5

Front Squat: 30 sec rest
135-5-5-4-5-7-4-5-3-2 (basically 1 big set)

Dips->pull-Ups: NONSTOP
4 minutes
 
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)
 
Buildingup24 said:
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
Click to expand...

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?
 
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!
 
Last edited:
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
 
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.
 
Last edited:
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
 
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!!!
 
Sup buddy been real busy lately so I apologize for my absence.

I like what I see here >:) how's things goin with the lady?

. Oh and don't even get me started on college gyms.... I could rant and rant. Shit I'm already a hot head in the gym but college gyms piss me off to the extreme lol

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
Sup buddy been real busy lately so I apologize for my absence.

I like what I see here >:) how's things goin with the lady?

. Oh and don't even get me started on college gyms.... I could rant and rant. Shit I'm already a hot head in the gym but college gyms piss me off to the extreme lol

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

It's going well thanks for asking.
Yeh it's funny I had fun watching idiots
 
AM!

Warm up
Foam roll
Leg curls

5/3/1: 5/5/5
160-180-205
135-5x3

Front Squat:
195-3x1
200-1x1

High pulls/curls

PM!
Back Squat:
135-1x10
155-1x6
185-1x6
205-1x5
225-1x4
245-1x1

Leg extensions:
100 reps
Leg press:
4x10

Front squats: 30 sec rest
135-1x12
155-1x6
135-1x10
185-1x1
135-1x5 paused
185-1x1
135-1x5 paused
 
Things I saw today.
1/4 squats
Calf raises in squat racks (2 separate guys)
Deads with rounded backs

Anyways. Killer leg session! I upped my calorie intake cuz of the extra work. I worked out with the lady n a buddy (mainly my buddy-but had her do squats/lunges n pull ups-if u didnt know, I LOVE pull-ups!)

School is going well. Big test on Thursday (in 1 week) so this weekend will be mainly studying for that n getting my reading done. I'm excited to graduate in December. Going to Loyola made me realize, that going to a school that has a lot of Wealthy kids makes them forget the value of a dollar. Not that I'm not privileged but just something I've noticed over 3.5 years here.
 
Back/Bi/conditioning 4/5/13

AM:
Sprints-6
Weighted Chins:
45-6x6

PM:
Rows rows rows
Curls curls curls
Pull ups pull ups pull ups
8 track sprints-FML

^^ yeah I didn't watch my weight I just went with the flow
 
4/7
Warm up

5/3/1-OHP--3/3/5
100-115-130

5/3/1-Bench-3/3/3
145-165-185

Incline Bench:
165-5x3

DB Floor Press:
70-3x9

Pull-Ups:
BW-50 reps
Push-Ups:
BW-50 reps
Split squats:
BW-50/leg

5 sprints
 
I bet those 50 pull ups you blasted through haha. I did 100 on Friday and it literally took my ass like an hour lol.

Sent from my SPH-L710 using EliteFitness
 
AM:
Hang Cleans-sets of 3
105-115-125-115-135-125-115

SG High Pull:
115-3x5

Back Squat: just for the hell of it
135-5x5

DB Jump Squats:
30-5x3

15 min low intensity cardio

PM:
Bench:
135-1x12
155-1x8
165-1x7
185-1x4
155-1x6

DB incline: 75->35
3x6 drop->3x10

DB Floor:
70-3x8

Push ups
CGBP-> DB CGBP
135-10-6-8
45-3x6

Suicides/outdoor track sprints
 
Weighted Chins->High pulls:
50-4x5
95-4x6

DB Row-> SG Rack pull:
105-3x10
185-3x7

Rear Delt work

Seated Press-dead stops
135-5x3

Rope High Pull->Low Cable Row:
50-4x10
55-4x10 (deadstop each cable row)
 
Delt Triad:
15-1x15-12-12
10-2x15-15-15

Cable curl->Band curls:
57.5-1x10->12
50-1x12->10
42.5-2x10

Front squat:
Work up to 170 paused

Band work
Cardio-15 min.

PM:
Back Squat:
225-3x3
250-1x1

Double drop Leg Extension:
3 sets-90->70->50 (lbs)

Single Leg Extension:
3x15

SLDL superset lunges:
185-2x12
225-1x5
15KG-3x10

Leg curls->weighted jumps:
4x12
35lb-4x10
 
Diet:

Morning-workout- Strength work
at 5:30AM-30g carbs/bcaa/creatine (for dem gainz)

Breakfast-1/4c oafs/honey/Greek yogurt/peanut butter

Lunch:Kale & tomato salad (olive oil lime jalapeno dressing) 1/2lb chicken + 8oz salmon/ Greek yogurt w/ 1 spoon peanut butter + honey

Workout 2- hypertrophy + conditioning --BCAAs

Dinner: chicken (close to a lb) + broccoli+ little tomato vodka sauce (homemade) + rice or bagel thin


Eat well feel good
 
Dips:
90-3x3
100-2x2 (yah you like that!)--full ROM

Curls:
12-12-10-8-6 (Ramp up)
3 sets negatives

Tricep: giant set
Rope->Bar->Flip hand on Bar-3 sets

CG curl-> Hammer curl:
3 sets

CGBP:
3 sets

8 track sprints
 
Just an FYI. I'm doing strength n light cardio in the AM
Hypertrophy/sprints in PM.

Dat metabolic furnace. And sorry NFC no way in hell am I spending a hour on a fricking stairclimber lol more power to u
 
5x5-"Rounds"----70% 1RM

FS: 155
DL: 235
OHP:115
INCLINE: 145
PENDLAY ROWS: 145

^^Do each exercise in the list n then move to round 2. It's like a big circuit. Took 20 minutes minus warm ups. You know those "20 minute workouts 3x" a week? Yeah...this is the real 20 minute workout lol!

Band work-3 sets

Later:
Track sprints-10

Tomorrow is a rest day.
 
Diet today.

Morning:
12oz Greek yogurt/2 tsp honey/2 spoons pb

Lunch: kale salad/1.1lbs farm raised salmon/ 1 orange

Dinner: chicken/rice/ veggies stir fry-family dinner out at a hibachi place
 
Buildingup24 said:
Just an FYI. I'm doing strength n light cardio in the AM
Hypertrophy/sprints in PM.

Dat metabolic furnace. And sorry NFC no way in hell am I spending a hour on a fricking stairclimber lol more power to u
Click to expand...

Lol takes alot
Of motivation to stay on that bad boy for an hour !
 
Buildingup24 said:
5x5-"Rounds"----70% 1RM

FS: 155
DL: 235
OHP:115
INCLINE: 145
PENDLAY ROWS: 145

^^Do each exercise in the list n then move to round 2. It's like a big circuit. Took 20 minutes minus warm ups. You know those "20 minute workouts 3x" a week? Yeah...this is the real 20 minute workout lol!

Band work-3 sets

Later:
Track sprints-10

Tomorrow is a rest day.
Click to expand...

That sounds like a real workout man and fatiguing
 
Buildingup24 said:
Just an FYI. I'm doing strength n light cardio in the AM
Hypertrophy/sprints in PM.

Dat metabolic furnace. And sorry NFC no way in hell am I spending a hour on a fricking stairclimber lol more power to u
Click to expand...

lower intensity Steady state cardio is for someone more then 100lb's overweight such as myself. For someone who can do more higher intensity work (usually someone with a lower BMI) it would be more effective all around conditioning tool.
 
gjohnson5 said:
lower intensity Steady state cardio is for someone more then 100lb's overweight such as myself. For someone who can do more higher intensity work (usually someone with a lower BMI) it would be more effective all around conditioning tool.
Click to expand...

I think steady state is fine for everyone cuz it just gets the blood flowing n your heart rate is in the fat burning zone + it's easy to do. However, I like sprints because they make your legs generate more power which benefits your lifts and when I consistently sprint, I can get away with eating foods I wouldn't be able to otherwise (I love to cook and sometimes it can be "unhealthy" or high fat/high carb)
 
Buildingup24 said:
I think steady state is fine for everyone cuz it just gets the blood flowing n your heart rate is in the fat burning zone + it's easy to do.
Click to expand...

The fat burning zone does not burn more fat then other higher intensity forms of cardio. It has also been proven that it burns less total calories then other higher intensity forms of cardio. For this reason, many people will call the "fat burning zone" a myth . The only reason I would advocate it, is because someone who is heavier and less physically fit that may be their only option. As you said , it's easier.
 
gjohnson5 said:
The fat burning zone does not burn more fat then other higher intensity forms of cardio. It has also been proven that it burns less total calories then other higher intensity forms of cardio. For this reason, many people will call the "fat burning zone" a myth . The only reason I would advocate it, is because someone who is heavier and less physically fit that may be their only option. As you said , it's easier.
Click to expand...

This is true, it's also proven that the HiiT style cardio / training will jack that metabolism for as long as 36 hours post workout, meaning the calories you burn during the exercise are really only the tip of the iceberg per say as it's what your body is doing over the course of the next 36 hours that really makes the big impact.
I think that's how you see athletes who are like 6' 230 have bf of like 10% and still be mobile as hell compared to a 6' 230 BBer.
 
Day off. I slept 11 hours.
9pm-6am plus 11am-1pm.

Wow.

Diet today:
1 pint Ben n Jerry's ice cream
8oz steak (50g protein)
1 tub Greek yogurt (100g protein)
2 spoons pb
Broccoli

Ice cream seriously is my weakness. Haha.

Tomorrow is 5/3/1 military press +shoulders n sprints

Just working today getting ready for a new work project n tomorrow is hitting the books. I have a small breather before finals in 3 weeks so I'm gonna start prepping for finals early (it's the nerd in me I swear. 🙇. 💪
 
Sunday 4/14

Military Press:
5/3/1--5/3/5
105/120/135

Push Press-> weighted box jumps
135-7x3
140-3x3
25lbs-10x3

Power cleans: form mainly
135-25 reps

Box jumps-38 inches. Got Hops?

3 sets high pulls/cable laterals/tricep work

Sprints- in park
 
Workout #2 Sunday funday

40 min cardio-burned 500calories

curls/pull-ups/push ups-circuit


I ended up watching a basketball game on tv/masters.
PS- Adam Scott getting lucky tonight eh mike?!
 
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
 
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
 
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 !
 
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
 
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.
 
Buildingup24 said:
Yah guys, this kid's dips are insane. He can dip a woman strapped to him
Click to expand...

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 !
 
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
 
Last edited:
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.
 
Last edited:
Diet today.

5tbsp natty pb
18oz GY
1.15lbs 93/7
1 cup cooked rice
Coffeeeee
Brussels sprouts/tomatoes/onions
Edamame/carrots

^^^^"low ish carb"
 
Last edited:
Today was supposed to be just 5x5 as per last week but add 5lbs to all lifts
I did that, but I also did some heavy singles n sprints in the afternoon.

5x5-add 5lbs from last week

Squat Clean-135
OHP: 120
Rows-150
Incline Press-150

Band Pushdowns/curls-100 reps (joints)

Front Squats:
205-3x1

Chins-
BW-3x10

DL-
315-1x2 (ehh-losing weight...)

Sprints-8
 
25 min elliptical

Push Press- (3 reps)- DB concentration curl:
135-140-145-135-140-145-135-140-145
25-5x12

Delt Triad->Upright Row (smith):
10-3x15-15-15
50-3x20

Box jumps-20
Sprints-10

Foam roll
 
Yesterday entertained like 12 ppl. I cooked a full out 3 course meal.

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

Incline:
165-155-160-165-155

DL:
295-275-285-295-275

25 min elliptical

Diet today:
--Orange/carrot juice-fresh squeezed

--5oz GY/3 scoops protein/1/2 banana/ 1tbsp peanut butter

--8 oz steak--HUGE salad

--4oz GY/ 0.5 banana/ 2 scoop protein/ 1tbsp peanut butter
 
Push Press:
145-135-140-145

Incline:
160-150-155-160-150

Bench:
185-175-180-185-175

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

Rear delts/lats/traps-2 sets each

Sprints in PM after class/studying
 
gjohnson5 said:
Please keep the posts associated with the thread or at least post something of value information wise

Sent from my DROID RAZR using EliteFitness
Click to expand...

He's a friend of mine who posts here all the time. Lets all just chill.
For the record, it's my log, I post all sorts of thoughts, pics..etc so there may be times you may not like what I post in my log. If that is the case, just glance over it or don't bother reading the log. I use this mainly as a motivation thing and a place to write my thoughts and share ideas.
 
Workout 4/25

Incline:
160-150-155-160-150

Squat:
215-195-205-215-195

DL:
295-275-285-295-275

25 min elliptical
7 sprints
 
Last edited:
Friday fun day

Weighted chins-farmer walk
50-4x6
80 (walk)-4 sets

Band pulls/tricep push downs
6x12 (each)--on push downs I ramped up so really my top set was my working set

Deadlift Carries-> cable rows
225-8 sets
57.5-6 sets

Curl->Plate Raise->Hammer Row:
60-3 sets
45-3 sets
2.5 plates/side-3 sets

Pull ups-25 reps
 
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