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Size Strength & Awesomeness

been hearing alot about how good these bars are
sm_box_cc.jpg


I've been gobbling clif builder bars but thats over now that I realized they use soy isolate for their main protein source

good on ya for setting up the medical clinic too, is that a job thing or school / volunteer
 
Damn those are some good bars looking at the ingredients list. Thanks a lot man.
And its a volunteer effort to boost my Medical School resume. Almost everyone says they volunteered and got good grades and have recommendation letters, but I think this is something that really sets me apart. It's a really cool thing to do too, you acutally make a difference in the lives of a lot of people. It's also 1 hell of a conversation starter for an interview and if i can get admissions to ask me about this over their usual questions, its a much easier close. Plus my GPA is like a 3.5 (gasp) which is not as great as most admitted students, but i took a larger course load wiht a Fiance & biology major

You can read about it here...Basically we shadow and help doctors/dentists provide medical care to the residents of these poverty ridden communities and teach sanitation practices as well as give out drugs/vitamins...etc.

Objective Global Brigades
 
Hey man that's a very good thing you are doing . The world needs more warm hearted folks like yourself ..
If you happen to benefit it then you deserve it. Nice work on the training also. Here's a recipie I use for my own bars it's delish.

8 scoops chocolate whey( I use on gold standard)
1 cup raw oats
1/4 cup natty PB
3 tbs natty organic honey
Just enough milk to mix into a sludge
Leave bowl/ pan/ container In fridge until it hardens .I sprinkle flax seeds on top while it's still gooey too.
I like to cut the bars into like 6 pieces
Not
Really good for traveling but great for a snack;)


Ride it like you stole it!!
 
Rustilldown said:
Hey man that's a very good thing you are doing . The world needs more warm hearted folks like yourself ..
If you happen to benefit it then you deserve it. Nice work on the training also. Here's a recipie I use for my own bars it's delish.

8 scoops chocolate whey( I use on gold standard)
1 cup raw oats
1/4 cup natty PB
3 tbs natty organic honey
Just enough milk to mix into a sludge
Leave bowl/ pan/ container In fridge until it hardens .I sprinkle flax seeds on top while it's still gooey too.
I like to cut the bars into like 6 pieces
Not
Really good for traveling but great for a snack;)


Ride it like you stole it!!
Click to expand...

Thanks for the kind words. And yeah it's a cool way to impact people's lives in the world. It's something I want to do in the future. I eventually wanna specialize in cosmetic plastic surgery (yes lipo/boobs/nose jobs) but when I'm fully licensed, I still want to do charity work for kids with cleft palates and other deformations.
Once saw a surgery video of a girl who had no left eye socket n her eye was by her ear, the surgeon gave her a brand new eye socket and moved the eye. In 3 months, you wouldn't know ever had this deformation--obviously this wasn't a charity case but just an example.

Thank you for the recipe, I'll make a mock batch first see how it goes, I'll try to replace the milk with something else just to make sure it doesn't spoil- I think the travel time is like 18 hours total so don't want to risk using milk.
 
SDH Day 2

5x5
Barbell Row-
165-5x5-- up weight
Decline CGBP:
155-5x5--up weight
Front Squat:
135-5x5-- bump up to 145

4x10
DB Shoulder Neutral Grip with a twist at top: only did 3 sets
50-3x10--add weight
Weighted Pull/Chin-up: 2 sets of each
10-10-10-10-9 (up weight for 1st 2 sets next time
Leg Press: hamstring emphasis
405-10-10-10-8 (bump up 10lbs)

Warmup was 3 sets of rear delt work/face pulls/split squats

Circuit finish was 3 sets of biceps/traps/calves

Overall really good workout-going to alternate between DL n FS for 5x5. Tomorrow is day off-going to do some mobility stuff and some light cardio

15 days out from MCAT day woohoo.
 
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Dam bro I guess that was a good workout!
I would like to see you put your Leg press right after your Squats tho, just IMO its better that way.
Also good job on the volunteering bro. That is awsome and you gain much RESPECT bro.
Good on ya!
 
zedhed said:
Dam bro I guess that was a good workout!
I would like to see you put your Leg press right after your Squats tho, just IMO its better that way.
Also good job on the volunteering bro. That is awsome and you gain much RESPECT bro.
Good on ya!
Click to expand...

Yeah overall good--I started too light on the Front Squats but man, doing full body with high volume is tough mentally and physically so i started on the light end on it. I did a pretty good job of starting off with the proper weights in most of the exercises I chose for the program, front squat being the only one I went light on because I usually do triples n singles on front squats so 5x5 will be a whole new game.

I will try that next time with front squats then leg press immediately after.

Thanks Z! It's going to be a really cool time. I'll make sure to post up pics of it late in August.

I don't want to come off like a guy begging, but if you want to help a guy out on just spreading the word to help raise donations, I'd immensely appreciate it. If not, I totally get it, economy is at a delicate tipping point at the moment and everyone has their own issues.

Here's the link anyways.

Chikoo Patel
 
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Diet 6/21
6AM-workout- 40g carbs/10g amino acids
Postworkout- 3 scoops whey/2 cups rice/veggies/ 1tbsp olive oil
Lunch: 1lb 90/10 beef/ 6 egg whites
Lunch 2: Protein shake from Protein bar (more on this at the bottom)
Dinner: double beef burrito from chipotle with rice black beans n some cheese

I had an interview today to make some extra money during the summer school year. I was hoping to get a paid position in doing research but I didn't get the job so I will be doing research assisting at a different place for free. Anyways I needed to make some cash n so I applied at this up n coming chain called The Protein Bar. It's like a dream. Had a group interview just now, rocked it against 8 other people. Was a bit nervous at first because it was a lot of late 20s/early 30 year olds so they had more experience but their responses weren't as good. Crossing fingers. "we do healthy...healthier" is the motto.

http://www.theproteinbar.com/

Check out the menu, it's like the perfect semi fast food restaurant for our lifestyle. Prices are comparable to chipotle for their wraps/ bowls. Shakes are between 4-5 bucks n they fill you up.
 
Workout today was 8 hill sprints and calf/ab work- like 30 minute session total.

Diet is usual just dropping 100g carbs. Weight is up another .5lbs in about 6 days look smoother but I think that's mainly cuz of the extra 100g carbs/day from previous weeks.
6AM- 1 scoop whey/30g carbs
Post workout- 2 scoops whey
Lunch: double burger from Johnny rockets (so good)
lunch 2- chicken breast n veggies
Dinner: more chicken and veggies

In other news,
guy just stopped me n said "man all u are missing is the suspenders, you dress like this all bitches be all over you" then he shook my hand lol!
Ah the people of Chicago.

Still waiting on call back about job at Protein Bar. Should call by Monday if I got the gig they said.
 
Workout today was 8 hill sprints and calf/ab work- like 30 minute session total.

Diet is usual just dropping 100g carbs. Weight is up another .5lbs in about 6 days look smoother but I think that's mainly cuz of the extra 100g carbs/day from previous weeks.
6AM- 1 scoop whey/30g carbs
Post workout- 2 scoops whey
Lunch: chicken schawarma pita pockets--pics below
lunch 2- chicken breast n veggies
Dinner: more chicken and veggies

In other news,
guy just stopped me n said "man all u are missing is the suspenders, you dress like this all bitches be all over you" then he shook my hand lol!
Ah the people of Chicago.

Still waiting on call back about job at Protein Bar. Should call by Monday if I got the gig they said.
 
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SDH Day 3-6/23/12

3 sets Rear Delts/Face pulls/ 24" box step ups

Weighted Pull-up/chin-up:
30-5-5-5-5-4 (volume PR)
DB Low Incline:
75-4x10 (PR--up to 80 next session)

BB Row:
150-4x10 (add 5lbs-PR)
Push Press: (try to get 140 for all 5 sets next time)
140-5-5-4
135-2x5

Sumo Dead: (i like these for this program as they hit my lower posterior chain more)
225-3x5
235-2x5 (go for 235 for 5 sets next time)

Close stance Leg press: feet right next to each other
270-4x10

5 minute bike intervals--VMO was on FIRE

DAMN! That was a good workout.
 
Diet 6/23
Workout- 30g carbs/10g amino acids
Postworkout- 1.5 cups rice/veggies/ about 1lb 90/10 beef-90g protein
Lunch: 3 scoops whey--65g protein
Lunch 2: 1lb chicken thighs/1 tbsp olive oil--90g protein
Dinner: Date night
 
SDH Day 4

Lots of Rear delts/step-ups

Weighted Pull-up/Chin-up: (added 5lbs to 1st two sets from last time)
15-10-8
10-10-8
DB Shoulder Press: (up 5lbs from last time)
55-3x10 (add weight)

2" deficit SLDL:--knee wasnt feeling right so did these instead-my hamstrings are weaker than quads anyways so nbd
185-4x10--add weight
Leg Press: Quad Emphasis--up 10lbs from last time
415-4x10 (add weight)

Decline CGBP: (up 10lbs from last time)
165-5x5--last set was a grinder but add 5lbs next time to at least first 3 sets
BB Row: (up 5lbs from last time)
170-5-5-5-5-4 (stay same weight next session)

Ran 6 Hill sprints

Done of the day--Knowledgeable guy at the gym came up to me and asked me what I was doing--explained the program he said keep using it haha feels good.
Will post this week's pic up.

Diet Today:
Workout-10g amino acids
Postworkout-3 scoops whey--roughly 200g carbs in oatmeal & bananas & berries (it was a pretty big bowl...)---65g protein
Lunch: 1lb chicken thighs/veggies/1 tbsp olive oil-90g protein
Snack-6 whole eggs-36g protein
Dinner: 1lb Chicken breast/olive oil/veggies--90g protein
Total--215g carbs/ 285g protein/ 115g fat--Approx 3100 calories

Might go on an evening walk since I'll be sitting studying all day--12 more days till test day-feeling solid about it, taking old AAMC exams, been hitting between 30-33 on them so puts me in the 80-90percentile. Hoping to get a 35!

Went to Quartino last night for dinner in Chicago--about $25 a person with entree, glass of wine & shared appetizer)I had beef short ribs--def a great Italian place to check out.
(Didn't take pics cuz I was on a date and its an upscale place..."This is for my online workout log" didn't seem like a good thing to have to say to explain taking a pic lol)
 
No real pump because these were after finishing legs & sprints so most blood was down in legs.
Still lean n up 2.5 lbs in 5 weeks. I've realized 1lb a week is way too much, idk why people shoot for that. We all workout to look good naked so why add so much fat? 😝
 
You will look very diff after this program bro.
Nice log bro keep up the good work.
 
SDH day 5- 6/25
3 sets rear delt
3 sets face pulls

Weighted pull-up/chin-up:
35-2x5 (nice)
30-3x5
DB Low incline Neutral:
80-10-10-9 (PR)
75-1x9 (had trouble getting it up)

BB Row: (go for 155 all sets)
155-2x10 (nice)
150-2x10
Press:
140-5x5 (add weight)

Sumo:
235-4x5
225-1x5
Super close leg press:
360-3x12

Circuit of curls/calves/abs/laterals
 
3 days in a row full body while still trying to increase the weight was brutal especially since its all compound movements-
tomorrow is a day off- looking forward to it.
Studying most of Morning/afternoon
 
LOL yep def time for a rest day bro. Even you youngsters need some rest.
 
Diet 6/25

Workout--40g carbs/10g amino acids/25g protein--270cal
Post-workout--200g carbs (oats/bananas/berries) & 1lb 90/10 beef--90g protein--1600 cal
Lunch: double burger-no cheese/no mayo--50g protein/50g carbs--900 calories
Dinner: 1.5 cup rice/veggies/12oz chicken thighs--60g protein--800cal

Topped 3500cal for the day
 
SDH Day 6
3 sets
Rear delts/face pulls/Split squats

Decline CGBP: ( go for 170 on all)
170-5-5-5-4 (PR)
165-1x5
Pendlay Row:
155-3x5

DB Press with Twist: go for 60 all next
60-10-8
55-1x10
Weighted Pull-Up/chin-up: 2 sets each
15-10-9-10-9

DL:
295-1x1
2" Deficit SLDL: Add 5 first 2 sets
195-10-9-10
Leg Press: add 10
430-10-10-9

6 hill sprints
Done.
 
Diet yesterday:
150g protein/300g carbs/minimal fat

Diet today:
Back to high protein/moderate carb/fat

Got 2 job interviews today and meeting to finalize trip for Ghana plus gotta study- busy day.
 
One of my Closest friends at Loyola-he's from Colorado and his family had to evacuate. It's probable the family house will go down in flames (talk about nothing you can do to stop it) so told him to come over n well grab a beer n go out. Made him some grub to feel better n show a lil love.

Dinner:
shrimp was on sale. Picked up like 1.5lb.
Lemon garlic shrimp with green and yellow bell peppers.
Side of homemade garlic bread and lemon & dill Greek yogurt.
 
Buildingup24 said:
One of my Closest friends at Loyola-he's from Colorado and his family had to evacuate. It's probable the family house will go down in flames (talk about nothing you can do to stop it) so told him to come over n well grab a beer n go out. Made him some grub to feel better n show a lil love.

Dinner:
shrimp was on sale. Picked up like 1.5lb.
Lemon garlic shrimp with green and yellow bell peppers.
Side of homemade garlic bread and lemon & dill Greek yogurt.
Click to expand...

Looks Good. Making me hungry!

from my Transformer Prime
 
Haha thanks guys.

3 sets rear delt
3 sets face pulls

Weighted pull-up/chin-up:
35-5x5 (add weight)

DB Low incline Neutral:
80-10-10-10-6-last set asked for spot, guy didnt know how to get the dumbbells up.

SLDL:
225-5x5

Shit just wasn't moving today. Had trouble getting 135 overhead press up. So I tried doing clean n press, got dizzy cleaning up 135. Called it a day. Not sure why, slept well, ate about 3300 calories yesterday. Guess just an off Day.
I'm pretty sure I sealed the deal on 1 of my interviews yesterday so it looks like I'll be working by next weekend. Though it's gonna be early hours do I may have to switch my training up, we shall see.
Also, may need to switch from DB low incline cuz I can't get it up and asking for a liftoff clearly was a mistake as I learned this morning. Possibly DB Floor Press (opinions?)
 
For today's workout- PRs across board and the SLDL was at 2" deficit for more ROM.
So can't be pissed but damn sucks not to finish. Haven't had a bad Workout in a while.
 
Buildingup24 said:
Haha thanks guys.

3 sets rear delt
3 sets face pulls

Weighted pull-up/chin-up:
35-5x5 (add weight)

DB Low incline Neutral:
80-10-10-10-6-last set asked for spot, guy didnt know how to get the dumbbells up.

SLDL:
225-5x5

Shit just wasn't moving today. Had trouble getting 135 overhead press up. So I tried doing clean n press, got dizzy cleaning up 135. Called it a day. Not sure why, slept well, ate about 3300 calories yesterday. Guess just an off Day.
I'm pretty sure I sealed the deal on 1 of my interviews yesterday so it looks like I'll be working by next weekend. Though it's gonna be early hours do I may have to switch my training up, we shall see.
Also, may need to switch from DB low incline cuz I can't get it up and asking for a liftoff clearly was a mistake as I learned this morning. Possibly DB Floor Press (opinions?)
Click to expand...

Learn to knee the weight up.. controlled though. Its what I do and it helps.
 
I gotta literally practice kneeing it up and falling back onto the bench at same time. Sounds weird but lol I think it's necessary, I tend to not make a smoth transition between the 2 steps- thanks Evan!
 
Hahaha it does take practice! Ive kneed the dumbell straight out of my hand before :P
 
Diet 6/28
6AM-30g carbs/10g aminos
Post workout- 1lb 90/10 beef /200g carbs/ 1 avocado
Lunch: banana/2 scoops whey
15 minutes interval jump rope
Dinner: 10oz chicken/1 tbsp olive oil/veggies

banana/blueberries
 
6/29/12

Day off--back sore/hamstrings sore--10 days into it--

Some updates: Shoulder girdle looks wider & quads have grown from all the leg pressing/when I put my hands on my hips, my rear delts seem to pop up from behind much more than 3 weeks ago so that's good.

This morning I did 20 minutes of interval cardio--jump rope/burpees/push-ups

Diet: Pretty much studying/sitting around all day :(
1.5 cups rice/6 egg whites/10oz beef
3 scoops whey
1lb chicken breast/veggies/olive oil

Weight--up about a lb this week--I ate A LOT more this week than last week cuz this program is insane!

Finished reading 5/3/1 book yesterday and finalized class schedule. Very excited for the semester to start (weird lol)- I think once the fall semester starts I'm going to go onto 5/3/1 since it will work with my school/work schedule and school usually means more stress so a slower progression will work well--plan is still to get up to 165-170 steadily!

Jump rope intervals/Pull-Ups/Push-ups will be incorporated as well into 5/3/1

Day 1-Monday
Front Squat 5/3/1
Leg Press-4x8-12
2"Deficit SLDL-3x8-12
Leg Curls-3x10-15
15 minute jump rope in PM

Day 2- Tuesday
Bench 5/3/1
Weighted Dips- 3x8-12
DB Floor Press-3x10-15
Cable Flyes- 3x12-15


Day 3-Wednesday
Conditioning/calves/forearms/rear Delts


Day 4-Thursday
OHP-5/3/1
OHP-4x8-12
Bradford Press-3x10-15
Laterals- 4x12-15
15 minute jump rope in PM

Day 5-Friday--Back
DL-5/3/1
Weighted Pull-Ups-3x6-10
Pendlay Row-3x5-10
Kroc Row: 1xmax
Low Cable Row (lower lats)-2x10-15


Day 6-Saturday
Off


Day 7-Sunday
Power Cleans-10 minute Cluster Set--shoot for 25-30 reps then add 5lbs
High Pulls- 5x5
BB Curls-15-12-10-8-10-12-15
Reverse Curls- 4x12-15
Decline CGBP-3x5-8
DB Kickbacks-3x10-15
15 minute jump rope in PM


FEEDBACK APPRECIATED even though I won't be starting this for a while, I'm one of those people who plan ahead because it keeps me on the path.
 
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Buildingup24 said:
6/29/12

Day off--back sore/hamstrings sore--10 days into it--

Some updates: Shoulder girdle looks wider & quads have grown from all the leg pressing/when I put my hands on my hips, my rear delts seem to pop up from behind much more than 3 weeks ago so that's good.

This morning I did 20 minutes of interval cardio--jump rope/burpees/push-ups

Diet: Pretty much studying/sitting around all day :(
1.5 cups rice/6 egg whites/10oz beef
3 scoops whey
1lb chicken breast/veggies/olive oil

Weight--up about a lb this week--I ate A LOT more this week than last week cuz this program is insane!

Finished reading 5/3/1 book yesterday and finalized class schedule. Very excited for the semester to start (weird lol)- I think once the fall semester starts I'm going to go onto 5/3/1 since it will work with my school/work schedule and school usually means more stress so a slower progression will work well--plan is still to get up to 165-170 steadily!

Jump rope intervals/Pull-Ups/Push-ups will be incorporated as well into 5/3/1

Day 1-Monday
Front Squat 5/3/1
Leg Press-4x8-12
2"Deficit SLDL-3x8-12
Leg Curls-3x10-15
15 minute jump rope in PM

Day 2- Tuesday
Bench 5/3/1
Weighted Dips- 3x8-12
DB Floor Press-3x10-15
Cable Flyes- 3x12-15


Day 3-Wednesday
Conditioning/calves/forearms/rear Delts


Day 4-Thursday
OHP-5/3/1
OHP-4x8-12
Bradford Press-3x10-15
Laterals- 4x12-15
15 minute jump rope in PM

Day 5-Friday--Back
DL-5/3/1
Weighted Pull-Ups-3x6-10
Pendlay Row-3x5-10
Kroc Row: 1xmax
Low Cable Row (lower lats)-2x10-15


Day 6-Saturday
Off


Day 7-Sunday
Power Cleans-10 minute Cluster Set--shoot for 25-30 reps then add 5lbs
High Pulls- 5x5
BB Curls-15-12-10-8-10-12-15
Reverse Curls- 4x12-15
Decline CGBP-3x5-8
DB Kickbacks-3x10-15
15 minute jump rope in PM


FEEDBACK APPRECIATED even though I won't be starting this for a while, I'm one of those people who plan ahead because it keeps me on the path.
Click to expand...

Looks good. Great thing about 5/3/1 is you adjust the accessories to your needs. Your Sunday may be a problem with power cleans then squats on Monday but if it is swap rotation and press on Monday.

Sent from my PG86100 using EliteFitness
 
Thanks man- I figure I threw in plenty of hypertrophy work in there.And good catch. I may do that and move arms to front squat day or just a quick Saturday session.
 
SDH 8
3 sets
Rear delts/face pulls/Split squats

Decline CGBP: go for 175 all
170-4x5
175-1x5 (PR)
Pendlay Row:
155-4x5
OHP: full ROM (down to chest)
95-1x10
100-1x10
105-1x10

Weighted Pull-Up/chin-up: 2 sets each
20-9-10 (sexy) (go for 20 on all)
15-9-10
Leg Press:
430-2x11
360-2x15 (close stance)
SLDL: (stay same weight)
200-10-9-8

8 hill sprints
Pull-ups/jump rope 3 rounds
 
SDH 9- July 1st

3 sets rear delt
3 sets face pulls
1 set Lat PD to get MMC for back.

Weighted pull-up/chin-up:
40-4x5 (PR-go for 40 all sets)
35-1x3 (fatigue)
Strict Press: full ROM (down to chest)
135-5-4-3-4-4 (stay at 135)

2" Deficit SLDL:
235-4x5 (bump up to 240-made sure to keep back perfectly flat)

Rack Pull: knee
275-3x3--glutes were done

DB Low incline Neutral:
80-11-10-9 (after OHP--11 reps is a PR)
Super close leg press:
380-3x10 (knee felt funky)

Jump rope/towel chins/curls-4 rounds

Got a really good chest workout since I pressed after shoulder work- going to stick to that- going to stay with 80s because I need to get used to the fatigued shoulders unlike before.

Applied to a couple paid internships yesterday/mcat in 5 days/21st birthday on Wednesday!

Taking this girl out that I've been seeing later this afternoon!
 
Rear delts/face pulls/Split squats

Decline CGBP:
175-4x5
180-1x5 (PR-go for 180 on all)
OHP: full ROM (down to chest)
100-1x10
105-2x10 (go for 105 on all)

SLDL:
200-10-10
205-7 (go for 205 next time)
leg Press: close stance
270-pauses-4 sets- let up on the weight for the pauses.

Reverse lunges: (I like these- no knee issue)
60-2x6

6 hill sprints
Pull-ups/jump rope 5 rounds

I dropped a to 3 sets instead of 4 and didn't do back work because back was fatigued- 3 in a row is rough but still making progress everyday- tomorrow is completely off.

George's sweets ice cream from last night- Zed if you are ever in the uptown area of the city, check this place out it's on Clark street along a handful of really great places to eat. Really high quality ice cream.
 
Diet 7/2
2 chicken pita pockets with taziki sauce--these were heavily stuffed

1lb chicken breast/veggies/olive oil/2 cups rice

3 scoops whey

Shoulders and hamstrings are sore
 
Ps your workouts look goood as always buddy you seem very on track with your progress and goals! Guess that's what's nice about having a journal . Keep up the hard work and dedication


Ride it like you stole it!!
 
Rustilldown said:
Ps your workouts look goood as always buddy you seem very on track with your progress and goals! Guess that's what's nice about having a journal . Keep up the hard work and dedication


Ride it like you stole it!!
Click to expand...

Thanks man, that really means a lot that others notice my progress and show support.
And I cannot wait for the results from your cycle!
 
SDH Day 11- Birthday workout

3 sets rear delt
3 sets face pulls

Weighted pull-up/chin-up:
40-5x5--add 5lbs
Strict Press: full ROM (down to chest)
135-5--4-5-4-4

DB Row: (up to 95)
90-10-9-9
DB Low incline Neutral:
80-12 (Pr)-10
85- 3x fail getting up.
SLDL:
240-1x5
235-2x5-hitched last one so stopped
Leg Press-close stance superset wide
360-3x10-10
Reverse BB Lunge:
75-2x6

Jump rope/towel chins

80x12 incline was a PR. Weighted pull-up was a PR. SLDL at 240 was a PR. The DB Row I tried to keep as strict as possible. OHP is finally moving again- dropping the weight and going full rom without any leg drive worked.
 
Tried making a cake.
7 layer with nutella filling and vanilla frosting with raspberry compoté. Didn't quite get it right cuz the edge is sagging. Oh well.
 
^^^Thank you both of you- it was fun-couple of my boys planned a surprise party so good times. and yes, I went easy on booze, 1st day at work today.
 
Diet 7/4

6AM workout-10g amino acids
Postworkout- 10oz 90/10 beef & 2.5 cups rice/broccoli
Lunch: 3 scoops whey
Dinner: grilled chicken/grilled veggies/1 chicken and apple sausage (no bun--these are bomb)
Decent amount of alcohol :)

Taking today off because woke up just not feeling the workout- If i went it, I knew I'd have to drop weight which would just piss me off- plus did fullbody hard yesterday so day off is justified. Today is just R&R n staying cool in this 105 degree heat in chicago (IT NEEDS TO COOL OFF!) n briefly look over my notes for tomorrow's exam!

Going to hit it hard tomorrow
 
SDH Day 12
Rear delts/face pulls/Split squats

Weighted Pull-Up:
20-4x10 (Pr-add 5lbs)

DB Kickbacks:
30-5x5-hold at peak
OHP: full ROM (down to chest)
110-2x10 (nice)
105-1x10

SLDL:
200-3x10 (PR-add weight)

Leg Press: wide stance/close stance
315-3x10-10

Pull-ups/few sets curls

8 Hill sprints

Diet 7/5
Broccoli/1.5 lbs chicken breast
2.5 tbsp olive oil/2.5 cups rice
5 egg whites+ 1 whole/3 scoops whey
 
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7/6/12-Diet

6AM-workout-10g amino acids
Post-1.5 cups rice/6 whole eggs/12oz beef (90/10)
Lunch: 3 scoops whey
MCAT-Kind Bar/bottle of gatorade mixed with a 1/3 Spike Shooter (keep me alert..4 hour test..yuck)
Dinner: 12oz chicken n broccoli with tbsp olive oil/ chipotle bowl of rice black beans cheese & shredded beef

Test was interesting- got there at 12;30 n was supposed to start at 1PM- didnt get seated till 2PM- that hour n 20 minutes of waiting took some mental effects on the 1st section of the exam. By 2nd section of exam I was fully tuned in. Wish didn't play out like that since I'm good at physics n chemistry section usually... Oh well. 30 days of waiting begins.
 
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SDH 13

3 sets rear delt
3 sets face pulls

Weighted pull-up/chin-up:
45-3x5 (PR)
40-2x5
Strict Press: full ROM (down to chest)
135-5x5 (add 5lbs-PR)

DB Row- hold at peak
95-2x8 ( go for 95 all 4 next)
90-2x10
DB Floor:
70-2x10-plus-did 85s on incline for 1 set of 5.
Leg Press-close stance superset wide
360-4x12-12--add 25lbs
Reverse BB lunge:
75-3x6

Jump rope/towel chins-4 rounds
4 hill sprints
 
Diet 7/7

6AM-workout-10g amino acids
Post- 12oz 90/10 & broccoli
Lunch: 3 scoops whey/2 apples n 1/4c blueberries
Snack: 12oz chicken breast/garlic/onions/ 1tbsp olive oil/ 1.5 cup rice n 1/2 tbsp butter
Dinner- 8oz chicken breast/ 1 cup rice/mushrooms/1tbsp olive oil

Been eating ALOT recently, been really hungry past week or so. I dont think its boredom hunger because I can tell when I am just bored and thinking about food.
 
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7/8
SDH Day 14--sort of

Face Pulls/Rear delt swings

Deficit SLDL:
205-10-10-8 (nice)

Decline CGBP:
185-5-4 (PR)
180-5-5-5

Towel Chins-
BW-60 reps total
High Pulls:
100-4x7

4 sets Triceps--10-15rep range
4 sets biceps- 10-12 rep range
3 sets laterals

Jump rope/5 hill sprints

Back was very sore today and overhead pressing was not going to happen and glutes were shot after the SLDL-this 3rd day in row is killer so I adjusted to simply do some accessory stuff.
Tomorrow is a day off ( much needed)
Still managed a couple PRs with the Decline and the SLDL

Will post Diet later this evening.
 
Diet 7/8 -subpar

7AM workout-10g amino acids
Post workout- 3 scoops whey
Brunch: Ann Sathers biscuits (2), honey, 1/2 cup berries & 3 whole eggs with salmon
Lunch: 1 slice sausage pizza
Dinner: lots of chicken n veggies n 2 tbsp olive oil n 1.5c rice
Dinner 2: 8oz 90/10 & 1c rice

Not terrible but unhealthy pizza for 1st time in long time (usually make my own pizza)
And those 2 biscuits...so good but can't be good for the body.

Ann Sathers is overrated for breakfast/brunch-not high quality food-hell most the stuff I make for breakfast taste better than theirs but the woman wanted to get brunch so I went to try it out.
 
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After of 21 days on SDH
Holding some water from all the carbs yesterday. Lemme know what you guys think.

All lifts are up about 10-15lbs for their rep range ( 5 reps or 10 reps) across the board in 21 days
 
Looking decent man your back looks bigger to me too from a few weeks back . Keep at those hill sprints they are so underestimated for keeping lean. I find track sprints are my go to thing or stair running of they are around . Keep up the log
Bro I'll always be following !
And don't worry about an occasional diet slip up. These last few days off work I've hit the gym but I've also eaten a little off my my set course. Workout hard and consistent and the odd biscuit or pizza won't even go noticed!!

Ride it like you stole it!!
 
Rustilldown said:
Looking decent man your back looks bigger to me too from a few weeks back . Keep at those hill sprints they are so underestimated for keeping lean. I find track sprints are my go to thing or stair running of they are around . Keep up the log
Bro I'll always be following !
And don't worry about an occasional diet slip up. These last few days off work I've hit the gym but I've also eaten a little off my my set course. Workout hard and consistent and the odd biscuit or pizza won't even go noticed!!

Ride it like you stole it!!
Click to expand...

Thanks and yeah I definitely am keeping the log going and will continue to sprints 5x a week. I don't do more than 7-8 in a day so 5x a week isn't overkill.
 
SDH 15

3 sets rear delts/face pulls

Weighted Pull/Chin:
45-5x5 (add 5lbs for 1st 2-3 sets next time)

Strict OHP: Down to chest
140-2x4 (nice)
135-3x5

DB Row:
95-3x10 (go for 95 all 4 sets-maybe 1 set of 100)
90-1x10
Cybex Incline: (great contraction on this)
160-1x10
180-10-10-9 (go for 180 all 4 sets)

Deficit SLDL:
240-3x6

Leg Press: close stance superset wide stance
360-3x15-15
405-2x13 (hamstring only)--great pump

8 hill sprints:
15 sec sprint/75 sec rest (gasping for air today on these-added a few ticks overall-DAMN!

Great training session overall-Will post diet later after volunteering
 
Buildingup24 said:
After of 21 days on SDH
Holding some water from all the carbs yesterday. Lemme know what you guys think.

All lifts are up about 10-15lbs for their rep range ( 5 reps or 10 reps) across the board in 21 days
Click to expand...

Getting some nice size to the back, bis, and delts.

from my Transformer Prime
 
Diet 7/10

6AM workout-10g amino acids
Lunch: Iced black Coffee
3PM-7PM Feeding window:
--1lb chicken breast/1.5 tbsp olive oil/veggies
--3 scoops whey/1 apple
-- 1c rice/12oz 90/10 beef
-- Making burritos for me and a buddy- whole wheat tortilla/ 4oz cilantro-lime rice (very similar to chipotle--i just cant get the same ratio as they do!), kidney beans, 6oz shredded chicken thighs and seasonings, low fat cream and low fat cheese (2oz cream/1 oz cheese), store bought salsa and some homemade pico de gallo (but with a lil habanero pepper hehe)

Did an Intermittent fasting style day.
 
SDH 16

3 sets rear delts/face Pulls

SLDL:
225-3x8 (PR)
Leg Press:
405-3x12

Decline CGBP:
185-5x4-go for 5x5 all sets
OHP: Strict
115-3x9 (so close to 3x10)

Weighted Chin:
60-2x4
Pull-up:--I Wanted to see how much weight I could handle for full ROM chinup so I decided to back off the regular back work
BW-30 reps

Interval stairclimber--crazy burn in quads/calves
3 sets curls/2 sets abs/2 sets laterals
 
Diet 7/11
6AM-10g amino acids
Post workout- 12oz beef/ .5tbsp olive oil/1c rice/1apple
3PM- sandwich with 7oz grilled chicken, mustard, lettuce, tomato, onions, peppers
Dinner: 1.5tbsp oil/1.5lb chicken breast/big bowl of veggies
Snack- 1 scoop whey
 
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Great progress yet again- shoulders sore because I had 5 vaccinations in my shoulders so I think that played a role in my not so great OHP. (3 intramuscular shots, you guys who have cycled know how much virgin muscle tissue hurts after an IM shot. Now I do too)
SDH 17
3 sets rear delt
3 sets face pulls

Weighted pull-up/chin-up:
50-2x5
45-3x5
Strict Press: full ROM (down to chest)
140-5-4
135-5-4-5

DB Row-
95-11-11-11 (PR-up weight)
Incline Cybex:
180-10-10-10-8 (up weight)
SG DL:
225-2x5
SLDL:
225-3x9 (up 1 rep from last)

10 min interval stairclimber
400M sprint
 
7/14
SDH
Rear delts/face pulls

Pull-Up/chin-up;
25-10-10-10-10 (PR-up to 30)
Dips/floor press: wicked superset
60-2x9 (sick)
135-2x8

OHP: full ROM (down to chest)
115-2x10
120-1x10 (PR-go for 120 on all)

DB Row:
100-3x5

SGDL:
185-3x8
235-1x3 (grip gave out)
Hack Squat: feet together
180-10-8-6-3-4


finished lifting in 42 minutes

10 hill sprints-5:1 rest to work ratio
400M sprint
 
Buildingup24 said:
Hey man, thanks- I gotta get a dip/pull-up belt cuz holding between legs is not working anymore, weight is up there now.
Click to expand...


I bought one off of amazon a while back for a decent price...like 15$. Also most sports stores have them for around 20-30$. Always keep it in the truck with me.
 
themondtster said:
I bought one off of amazon a while back for a decent price...like 15$. Also most sports stores have them for around 20-30$. Always keep it in the truck with me.
Click to expand...

Thanks- I just bought one for 27 off amazon with shipping- had 5 stars on amazon from 60+ reviews.

7/15/12
SDH 19

3 sets face pulls/rear delts

Strict OHP: added 1 more set at 140 from last time
140-5-4-4 (nice)
135-1x6
Weighted Pull/Chin:
50-5x5 (PR)--full ROM

Hack Squat: took it easy-knee didn't feel right
180-5x5
Incline Cybex Press:
185-2x10
190-10-9 (PR)

DB Row:
100-8-6-5 (NICE)
95-1x8
Snatch Grip DL:
225-3x5

Cut some of the work down by a set or two because I wanted to do some accessory work.

High Pull/Tricep/Bicep/Calves/Abs-mega circuit--4 rounds

No cardio today--Will do conditioning tomorrow since its an off day- plus I did a hard conditioning session yesterday.

June 20---------------------->July 15
Pull/Chin-25lb-------------->50lb
DB Incline- 70x10--------->85x7 & 80x14--the drop off is because of hoisting weight up
Push Press-135x5----------->Strict OHP Full ROM -140x5
Deficit SLDL-195x10------->225x10
Leg Press--I played around with feet stance and supersets too much to outline
Strict OHP-105x10-------------->120x10
Decline CGBP-165x5-------> 185x5
DB Row-90x10--------------> 100x8 (strict row w/ hold)


It's been 4 weeks on this program and its time to switch up exercises--I already have started transitioning into this so I'll list out the new exercises to make it clear.

Lifts will be the following...

Vertical Push-Dips--will throw in lat raises as a superset
Vertical Pull- Pull/Chin--sticking to this because nothing builds your back better.
Quad Dominant- Hack Squat
Hip Dominant- Snatch Grip DL
Horiztonal Push- Incline Cybex Press for 4x10 & Floor Press for 5x5
Horiztonal Pull- DB Row for the 4x10 and Cable seated Row for 5x5 (to target lower lat)

rear delt work and face pulls will stay included

4x10 Weight Start point & 5x5

SGDL-185/225
Hack Squat-180/230
Dips-60/70
Incline Press-190
Floor Press-155
DB Row-100
Cable Row-150
Pull/Chin-30/55

The fun begins Tuesday.
 
Hoping someone can provide some guidance on this...so I'm getting ready for Ghana next month and I'm buying a ton of protein bars....I tried a Quest bar the all natural ones (taste great btw) anyways, ordering 5-6 boxes for the 12 days b/c I'd down about 5-6 of them a day to get me as much protein as possible--Question is, each bar has 17g of fiber, 5-6 bars a day means 85-100g fiber a day for 12 days....should I be worried?
 
Thanks mike- Im gonna actually get a 5lb tub of unopened protein powder- TSA doesn't forbid that. They only take stuff that has a liquid consistency- like yogurt, soap, facewash-etc.

SDH 20
Rear Delts/Face Pulls-3 sets

Pull/Chin:
55-5-5-4-4-4 (stay)
Dips:
65-5-5-5-5-4 (up for 2 sets to 70)

DB Row:
100-9-8-8
Incline Press:
190-10-10-9-9 (add 5lbs for 1st 2 sets)

Hack Squat:
180-4x8 (stay same)
SGDL: (add 5lbs)
225-5x5

1 set 6 way raise (John meadows)

Conditioning:
400M sprint-5x

I didn't superset today because they were new exercises so I wanted to make sure I get form down. Workout took 1.5 hours with conditioning. Rest on 5x5 was about 90-100 seconds
4x10 was like 75 seconds.
Tomorrow I will try to incorporate some supersetting to cut total workout time down to 65-75min.

Yesterday diet was low calorie overall- worked from 11-8pm.
 
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what did you think of the quest bars? I got a couple boxes from amazon and they are hard as a rock.

PB&J where ok
Choco Peanut butter was pretty good

are those front lever pu's in honor of the olympics coming up? they look tough
 
I had apple pie- for what it is, it's high quality stuff. Tastes fine. Beggars can't be choosers when in a 3rd world country- Im gonna get some weird looks from the ppl going with me when I whip out tub of protein or a bar lol..

And front lever...at 6:45AM there was a hot girl in the gym.. ;)

You don't see much at 6-7:30AM at the gym besides older ppl, a few hardcore guys, n middle aged women
 
Thanks!- its actually a plate loaded incline press- not barbell- the use of barbell aggravates my shoulders so I dropped the incline and use this plate loaded one-gives me better MMC- and since it doesn't hit the stabilizer muscles, I am also doing floor presses for the 5x5 chest work- best of both worlds for me-hit chest hard and stay healthy in shoulders
 
7/17-SDH 21

Rear Delts/face pulls

Pull/Chin:
30-9-8-8-7 (stay)
Dips:
60-10-10-9-9(up 5lbs for 1st 2 sets)

Cable Row:
125-4x5 (add weight)
Floor Press:
165-3x5 (add weight)

Hack Squat:
200-5x5 (up 10)
SGDL:
185-3x10 (up 10lbs)
195-1x9

Front lever-7 singles
Bi-5 sets
Tri-4 sets
Laterals-3 sets
Lifting=60min. (including accessory)
 
Damn your definitely making progress awesome work, and even though it's a simple meal, it looks delish buddy


Ride it like you stole it!!
 
Thanks mike. My lifts continue to go up with good form n I'm eating a lot of high quality food so good things should continue to happen.
Today was supposed to be off but I did Fridays workout today because working 10 hours tomorrow.

7/18
SDH 22

Pull/Chin:
55-5x5 (up 60 for 1-2sets) (PR!)
Dips:
70-5-5-5-5-4 (PR!)

DB Row: hold at peak
100-10-8 (stopped short)
Incline Press: (perfect form!)
195-9-8-7 (stay same weight)

Hack Squat:
180-4x10 (add 10lb)
205-3x5


Cut down on some volume- 3rd day is always death.
-Dips are done with a forward lean. Slight pause at bottom.
-Incline machine has a pause at bottom for a little more TUT.
-Hack squat I do not lock out.
-SGDL are done with resets after each rep.
Pull-Up/chin- I go down 95%-not dead hang.
 
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looking good man - noticeable progress
and your putting up some good #'s
are you doing the 30 day t nation pull up / push up program
 
jdl508 said:
looking good man - noticeable progress
and your putting up some good #'s
are you doing the 30 day t nation pull up / push up program
Click to expand...

Nah 5 day fullbody plus the HIT conditioning is a crap load of volume. I do the 30 day challenge when I'm only hitting a muscle group 1-2x a week. I COULD add it in if I just banged out sets of pull-ups n pushups throughput the day, but frankly, SDH is a lot of work as you can see.
 
No workout at all today. Haven't posted food but the outline is generally the same...
5am- scoop whey
Workout-amino energy/creatine
Post workout-6 whole eggs+6 whites+12oz beef
Lunch: big bowl of rice n tbsp oil n scoop whey
Dinner: 1lb chicken/tbsp oil+ broccoli

If still hungry I do a bowl of oats with almonds n whey or a bowl of rice n beef.

Back sore, chest kinda sore, legs feel stiff so will stretch and abs are sore from the levers.
Working all day!
 
7/20
SDH 23
Rear Delts/face pulls

Pull/Chin:
30-10-10-8-7 (PR-stay)
Dips:
65-9-9-9-7 (stay)

Cable Row:
120-5x5 (dropped weight to focus on Contraction)
Floor Press:
170-3x5 (go for 170 all)
165-1x5

Hack Squat:
190-4x8 (stay)
SGDL:
245-4-4-3-3 (stay)

Front lever-8
Tried muscle ups
Conditioning:
8 hill sprints

Looking leaner this week but every lift is continuing to go up, will add some calories. Im still amazed at the progression in my lifts in past 4.5 weeks.

Went out for dinner with the girl last night.. Here's dessert that we shared..

Diet today:
5:45AM-scoop whey
Workout-amino energy/creatine
Post workout- 2cups rice/olive oil/12oz beef/7 whole eggs+5 whites
10AM-1 scoop whey/ 1/4 cup almonds
Work-11-5
Dinner: 1lb chicken/veggies/natty peanut butter straight out of the jar lol
 
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