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Size Strength & Awesomeness

Buildingup24 said:
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
Click to expand...

Haha strait
Outta the jar is a classic
Move on my part, love it :)


Ride it like you stole it!!
 
7/22
SDH 24
Rear Delt/Face Pulls

Weighted Chin:
55-3x5
60-2x4 (nice)
Weighted Dips:
70-5x5 (PR-add weight)

Incline Press: slight pause at bottom
195-2x10
200-7-6 (stay at 200)

Hack Squat:
210-5x4 (stay)
Snatch grip deadlift:
225-7-6-8
275-1x1 (PR)

High Pull/Curl/Tri/Abs-circuit-4 rounds

Had more in me than the single 275 but decided not to go for a full max since I'm walking a fine line in my training.

Tomorrow is day off.
 
God damn this thread is not made for someone trying to cut! All these food images look great! Good thing I'm not cutting :D:D


Ride it like you stole it!!
 
jdl508 said:
Now that is some good looking grub
Click to expand...


Looks complicated but simple recipe brother--It's all about presentation

2 Mangoes
1 Avocado
1/2 habanero pepper
5-6 cherry tomatoes
1/2 cup red wine (any cheap red)
A Splash of red wine vinegar
a handful of any fresh herb you have around-i used parsley
shrimp
onions/garlic/salt pepper/2 tbsp olive oil

Most of that stuff is food you have around the house!
 
Rustilldown said:
God damn this thread is not made for someone trying to cut! All these food images look great! Good thing I'm not cutting :D:D


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


Haha thank you--and no, it's not for the people who eat like girls...;) But when I do a cut, I'll make sure to make sure I post foods that look just like that with a lower calorie content. Though this salad isn't too bad. Fruit, shrimp and fats from avocado--A little red wine never hurt anyone!
 
7/24

Cable Row:
125-1x5
130-4x5 (nice hold at peak)

Pull/Chin: weight went down as i was getting used to the new belt and weight swinging a bit
45-3x5
55-5-4-3

Dips:
70-5-6-7-5 (PR)

Incline Cybex Press:
200-10-9-6-6 (PR)

Hack Squat:
190-10-8-6-6
SG DL:
225-3x8
250-1x3
 
7/25


Pull/chin: (PR)
30-10-10-10
Floor Press.
170-5x5 (PR-paused at the bottom)

Hack Squat/LPP
225-4x5 (PR)
315-3x6
3 sets leg curls

SGDL:
245-1x5
275-1x1

DL:
315-3x1 (great form)

The SG DL helped me use my hamstrings more in conventional DL so I'm going to stick with it. I figure if I can pull 315 with SG, my DL should go up 15-20lbs since I'd have better leverage
 
Last edited:
Conditioning Day

0-15minute-- 3 reps of power cleans on the minute for each minute-135lb

21-15-9 rep 20lb wall balls/burpees- 5 minutes 38 seconds

foam rolling for 10 minutes
 
Last edited:
Arms Day!--FIrst time in a while

1 set dips-failure
1 set chins-failure

Cable Curls--hold at peak and 3 second negative
50-10-10-8-8
Tricep Pushdown-then flip grip and rep out
57.5-10(10)-9(9)-8(10)

Reverse curl:
60-3x9

Hammer Curl:
30-1 set to failure

I really enjoyed having an arms day, I think I'm going to incorporate an "arm" day more into my routine and drop 1 of the fullbody days and make the "arm day an arm +Accessory day. Bring in some detail (laterals/traps/lower lats/abs)
 
Buildingup24 said:
To the pics above-obviously, my calves are crap- i give up tho.

Taking the weekend off. Will hit it hard monday.
Click to expand...

Giving up is never the answer. My calves were so tiny till I started hitting then almost every workout.. Just be consistent with them
 
Weekend off felt good. Ate a lot of food.
7/30

Rear Delt/face pull

Weighted Dips:
75-5x5 (F ya!)
Weighted chin-Up:
60-5-4-4-4-4 (stay)

Incline Press:
200-10-10-7-8 (up 2 reps)
1 Arm PD:
65-10-9-8-8

Hack Squat:
225-5x5 (PR!)-add 5lb first 2 sets
180-1x10
SGDL:
245-1x3
250-1x3
255-2x3
 
Last day of SDH

Rear Delt/Face Pulls

OHP:
135-6-6-4-3-3-3
Cable Row:
130-3x10 (nice)

Floor Press:
185-3-2-1

Leg Press/hack Squat: feet together
270-3x12
180-3x8

Power Clean:0-5 min.
135-5x3

Traps/forearms/calves
 
jdl508 said:
do you cook for work? food looks amazing!
nice on the powercleans @ 135 those work
Click to expand...

135 felt pretty light but thanks!
Cooking in purely a hobby. Idk if I could enter the culinary world tho. Hours are horrendous.
I like to think since I was never good at art, this is my way of being artistic.

Gonna toy with a new workout set up starting Thursday- taking tomorrow off.
 
Last edited:
You guys are too kind.
New routine is 1 main lift a day done in a 10 minute giant cluster plus assistance. Once a week will be a free day for arms/abs/traps/calves.

Example: Deadlift day
10 minute cluster of DL-6RM do as many reps as possible in 10 minutes without going to failure- very last mini-set in the 10 minute span can be to failure.

Assistance: 6-15 rep range

For the giant cluster if you get 25-30 reps in 10 minutes-->add weight.
Also alternate between lower body movement and upper body. The lifts will be:
DL/OHP/Power Clean/Floor Press

Here's today...
Toe Press:
225-3x18 (slow)

SG DL: 10 minute giant cluster
245-25 reps
(I got 5-4-2-4-4-3-3)

Close Stance Leg Press:
270-1x12
315-1x10
360-3x8

Hamstring Curl:
100-2 sets
Leg Raises-3 sets

Basically you're taking a 6RM and getting 20+ reps out of it in 10 minutes.

About 16 reps into the SGDL- my glutes were fried- during leg raises I could feel them just raising my legs.
 
Lol I love it bro. Sounds like an intense exercise regimen I wish I were as detailed as you and as dedicated in sticking to a plan. I end up going to the gym with a plan, music
Gets going I say fuck the plan and hammer out whichever seems funnest and whatever I feel I am lacking. I love reading your log as I feel I always come out of it with good ideas. I think I will incorporate this into some of my daily workouts.!!!


Ride it like you stole it!!
 
Thanks Mike!--glad we can bounce ideas off each other.

8/2--Floor Press
Floor Press: 10 minutes
175-26 reps (add 5lbs)

Weighted Dips: (PR-since chest wasn't fresh)
70-3x7
Cable flies: bear hug style
10-2x15

Weighted Chin: (dead hang)
55-6-5-4

1 arm PD;
65-11-10-8
Kayak Row:
35-2x15

Rear Delt/abs/forearms/6 way raise
 
Bro I gotta say that along with Rust you impress the hell out of me the way you are sticking with your log and various programs. Good for you man! I asked Rust to do this and Ima gonna ask you too. Could you plz put up your starting lifts and pics and where you are at now plz?
 
Starting lifts-
Bench: 75lbs
Squat-75lbs
DL-95lbs
6-7 pushups
Couldn't do a pull-up or a full dip
1 mile time was like 12 minutes
I don't have starting pics but I was 170 of just fat.
This was about 3 years ago.
My freshman year of college I didn't really lift right or eat right.
Past 2 years I have been super dedicated- with small instances of diet fall-offs- but I'm still young, I live to eat and i have a passion for food. idc what anyone says about that hindering progress.

Current pics are in my log (like 1 week old)---
Weighted Dip-75lbs-5 reps
Weighted chin-55lbs-6 reps
Deadlift- 335lbs-1 rep
ATG Front Squat-225-1 rep
Pull-Ups-BW-17 reps
DB Row-100lbs-9 reps
Power Clean-160lbs-1 rep
OHP-140lbs-5 reps
Push Press- 160lbs- 1 rep
DB Incline-85lbs (per hand)-6 reps
Mile in 6 minutes and change-ran 9.2 miles back in March in 65 minutes.

Goals-
more muscle/less fat/more strength & power/more endurance

pic below is when I was 13 but I stayed that size till about 17.
 
Impressive gains man lets use eachother to continue to motivate us for future growth.!! Keep up the good work I'll continue to be following :)


Ride it like you stole it!!
 
Dam impressive bro and thats some serious dedication. And you know your food is awsome too bro.
 
This is what a log is all about you are motivating tons of people and at the same time tracking you progress
Very impressive gains bro!
 
Thanks JD

8/3--Power Clean
Power Clean-- 10 minutes
135-25 reps (add weight)

High Pull:
115-4x4

Leg Press: close stance
270-1x15
315-1x12
360-2x11

Biceps--Timed Arm Blast
Power Curl: 8-4-2-4-8
70-80-85-80-70

Cable curl: 3x25 seconds
42.5lb
DB hammer Curl: 3x25 seconds
20lb
Reverse Cable Curl: 3x25 seconds
30lb

Weighted Back Extension:
3 sets
Only glitch today was I didn't warm up the power clean enough so first mini set or two I only got 2 reps
 
I decided to personally some supplies to give out to the kids in Ghana (education is best gift you can give right?) and protein bars for me.
 
Diet 8/3

6AM-amino energy/leucine/creatine
Post- amino acids
3:30PM- 8oz tuna salad sandwich/cookie
5:30PM- 1.5c rice/10oz beef/3 whole/3 whites
Dinner- chicken breast/olive oil/ big salad
 
8/4 -overhead press

OHP: 10 minute cluster
135-25 reps

Super wide OHP:
95-11-8-7-8 (down to chest)
Delt Laterals/cable lateral
10-5x many (diff angles)
5-2x fail
Rear Delt Flyes:
20-4 sets

Decline CGBP:
195-3x3
Cable Pushdown: 3x25 seconds
50lbs
Cable Overhead rope ext: 3x25 seconds
30lbs
 
8/5-Constant Tension Sunday

Close Stance Leg Press:
270-1x15
360-2x10
385-1x8 (nice)

Leg press: feet wide up high
385-2x8

Cable row: lower Lats
7 sets

Hamstring Curl:1 leg-> both
2 xfail

Hammer curl: 8-4-2-4-8
30-40-45-40-30
Reverse cable curl: 3x25 seconds
30lbs

6 hill sprints
 
Diet 8/5

6AM--Workout nutrition
Postworkout-BCAAs
Noon- Protein shake/peanut butter/6 whole eggs
2PM- Chicken/veggies
4PM-chicken/veggies
Dinner- egg whites/chicken/rice
 
8/6--Floor Press

Floor Press: 10 minutes-up 5lbs from last time)
180-24 reps (stay)

Weighted Dips:
70-8-8-7 (PR)
Cable flies: bear hug style
15-2x12

Weighted Chin:
55-7-5-5 (PR!)

1 arm PD;
70-1x8
65-1x12
Kayak Row:
40-2x13

Rear Delt/abs/calves/6 way raise
 
those kids will hopefully remember and appreciate you bringing them that stuff - I like it ,I don't know alot about Ghana but have a friend outside of katmandu right now and he says the poverty is insane, can't even be described as poverty especially all the kids

what happened to the quest bars?
 
Thanks man I know to really make a difference you need to bring like truckloads of stuff but something is better than nothing. And yeah the kids are born into it so my heart goes out to them.

The quest bars were about $3 a bar while the Dymatize were $1.97/bar (also had a 10% coupon)-plus I use Elite Dymatize whey so I have some brand loyalty (they taste awesome too). Yeah the poverty is crazy there. I'm excited to try some of their traditional foods!.

Diet today-
10oz beef
1lb chicken breast
1.5lbs chicken drumsticks
6 whole/6 white
veggies/rice
 
Last edited:
Your latest pictures look Phenominal buddy. Man can you ever tell a difference now looking great keep up the good work! Your numbers are nice also!


Ride it like you stole it!!
 
May 1st-August 1st--Result of the Stripped Down Hypertrophy Fullbody 5x/week program.

I had a pump in my biceps in the August 1st pic as you can tell but still a fair estimation--Visibilly bigger and leaner. Leg pics is on page 23 i believe. I didnt have a starting leg shot to compare it to..
 
8/7---Power Clean

Power Clean-- 10 minutes
140-24 reps (almost!)

Leg Press: close stance
360-4x10

Biceps--Timed Arm Blast
Power Curl: 9-5-3-5-9
70-80-85-80-70

Cable curl: 3x30 seconds
42.5lb
DB hammer Curl: 2x30 seconds
20lbs

Weighted Back Extension:
3 sets

after the 10 minute cluster I was wiped, it takes a beating on your body!
 
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8/8-Overhead Press

OHP: 10 minute cluster.
140-6 reps (Nice!)
135-20 reps

Super wide OHP: down to chest
95-11-9-9-8 (PR)

Delt Laterals/DB Row:
20-4 sets
Rear Delt Flyes/Face pulls:
5 sets

Hill sprints-5
 
Last edited:
8/9-DL
Foam Roll

DL: 5 minutes
300-6 reps---glutes still shot from Cleans but form was solid

Deficit SLDL:
135-3x14

Pull-Ups:
BW-30 reps
V-Pulldown:
105-2x15
Kayak Rows:
42.5-2x18
Low Lat Row:
75-2x11
Face pulls/Abs/Forearms

Need to bump up calories I'm still leaning out but getting stronger- at a weird middle ground of gaining muscle/incrementally losing a lil fat so ADVICE GREATLY APPRECIATED.
 
Upping calories for few days till I go..

1. 9 whole eggs/1cup rice/3/4 tbsp butter---900 cal

2. Coffee/KIND Bar (taste great!)--250cal

3. 1lb chicken breast/veggies-600 cal

4. 1.5lbs bone-in/skin-on baked chicken drumsticks--1000 cal
5. 3-4 spoons peanut butter-350 cal

I will be switching to chicken drumsticks for my "fatty meat" cuz with corn prices rising, price of beef has risen in Chicago.
 
8/10- Upper body

Military Press: full ROM/no push
135-1x6
145-1x3 (PR!)
135-1x5
125-1x8
115-1x8
95-1x13

Incline Cybex Press: (PR!)
210-10-8-7-6

Weighted Dip:
45-10-8
70-7-5

Tricep PD: 3x35 seconds
50lbs
Face Pulls/Rear Delts- 10 sets
abs/calves-4 sets
6 way Raise-2x25 @ 5lbs

Went ape shit today with volume. Tomorrow is lower body!
 
Legs/Back
SG DL:
255-1x3 (PR for set of 3)
245-1x5
235-1x6
225-1x8

Leg Press: close stance
385-3x10 (Nice)
Leg Press: Wide stance Slow negative
285-3x15

Wide Grip Pull-Up: dead hang
BW-25 reps
45lbs-3x5

Weighted Chin: dead hang!
45-1x5
55-1x4.5
65-1x3
75-1x2
80-1x1 (PR!!!)

Cable Curl: 3x35 seconds
42.5lbs
 
That chicken looks awesome bud! Your workouts do too. I'll be attempting 10 min of deadlifts soon :);) love your ideas and routines


Ride it like you stole it!!
 
We treated 650 people ranging from malaria, worm infections, body pains, some special medical cases (stroke, tumors..etc)
Assisted dentist in pulling teeth, shadowed doctors and did minor stuff like dealing with open wounds, triaged (take blood pressure, blood glucose, ask what their illness was..etc)
Also talked about public health-personal hygiene, brushing teeth, malaria, nutrition, exercise, clean water.) and gave out water filters as well as free toothpaste n toothbrushes.

Never seen people who are so welcoming and grateful- they had a full day opening ceremony for us and a full day closing ceremony for us. You could leave your camera on a table by any of the community members and it would still be there 2 hours later.
Biggest problem they face and will continue to face is lack of clean drinking water.
Planning on going to nicaragua in the winter to do a similar medical trip. Going to start asking for donations soon. Truly a life changing and humbling experience.
 
Weight is down 5lbs. Numbers aren't too bad.
Military Press: full ROM/no push
135-1x4
140-1x2.5
135-1x4.5
125-1x7.5
115-1x7
95-2x10

Incline Cybex Press:
200-8-7-5
Weighted Dip:
50-1x12
70-1x5

Close Stance Leg Press: slow negative
360-11-10-10
385-1x8
Tricep Overhead EXT 3x45 seconds
35lbs
6 way Raise- 2x25 @ 5lbs
 
Good to have you back. Looks like you enjoyed your experience. It'll make you appreciate things more when you witness people who actually struggle day to day to eat and survive. It is great to help other and more people should do something like that at least once in there lifetime.
 
themondtster said:
Good to have you back. Looks like you enjoyed your experience. It'll make you appreciate things more when you witness people who actually struggle day to day to eat and survive. It is great to help other and more people should do something like that at least once in there lifetime.
Click to expand...

Agreed. I'm super excited for Nicaragua!
 
8/24
Pull

Power Cleans:
135-1x8
145-1x5
155-1x3 (PR)
Leg Press: Wide stance Slow negative
315-2x12 (PR)

Wide Grip Pull-Up: dead hang
45lbs-5-3-3
BW-25 reps
DB Row:
95-2x10
Kayak row:
35-1x18
42.5-1x12

Cable Curl: 3x35 seconds
42.5lbs
DB Hammer Curl: 3x25 seconds
30lbs
Trap work: 4 sets
Leg curl- 3 sets
 
Push 2
Floor Press:
185-1x3
175-1x4
165-1x7
155-1x10

Wide Grip OHP:
95-1x10
105-2x7
Weighted Dip/DB OHP:
45-2x11
30 per hand-2x10

Hack Squat: close stance
225-3x5
180-1x10
Lunges
60-4x50 feet

Tricep PD: 3x35 seconds
50lbs
Cable Flyes
Ran 5 sprints
 
Pull 2

Power Clean:
135-1x9 (PR)
145-1x7 (PR)
155-1x4 (PR)
Leg Curl: pyramid up weight
4 sets

Pull-Up:
BW-25
Weighted Chin/cable Row: superset
50-6-3-3
85-10-9-12

Bar Curl: pyramid up
60-70-80-90
16-12-8-5
2 sets cable curls- slow temp

4 hill sprints
 
Nice work dude you seem to still be progressing. Its cool what you went and helped out with I'm sure it's completely eye opening. More people should experience outside living and see What the world is really all about, myself included. I served a hot supper once to the homeless ( sadly it
Was for community service back when I was younger) but even that experience was something I'll always remember. Good on you man, and keep up the lifting your lifts are looking great!


Ride it like you stole it!!
 
Rustilldown said:
Nice work dude you seem to still be progressing. Its cool what you went and helped out with I'm sure it's completely eye opening. More people should experience outside living and see What the world is really all about, myself included. I served a hot supper once to the homeless ( sadly it
Was for community service back when I was younger) but even that experience was something I'll always remember. Good on you man, and keep up the lifting your lifts are looking great!


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

Thanks man... First few days back I started my upper body lifts Conservatively but this week, kicking it in high gear
 
Push 1
Military Press: full ROM/no push
140-135-140-115-95
4-4-3-9-10

Incline Cybex Press/Hammer Shoulder:
200-8-6
100-2x9
Weighted Dip:
70-7-5
50-1x11

Tricep PD: 3x25 seconds
55lbs
DB Lateral: 10lbs-3x20 (holy F)
Hack Squat:
225-4-5-4-4
180-3x10
Abs/rear delts/ sprints

Tomorrow is day off.
 
Decided to take Wednesday off instead because of class schedule.. Today was Pull.

Power Cleans:
140-1x6
150-1x6
160-1x3 (nice)

Leg Press: Wide stance Slow negative
330-1x8
360-3x7

Wide Grip Pull-Up: dead hang
45lbs-5-4--3 (nice)
BW-30 reps
DB Row:
95-2x15

Cable reverse Curl: 3x10
42.5lbs
Trap work: 4 sets

Wicked workout.
 
Back/Bi/cardio--8/31


Weighted Chin-up:
45-6-5-5 (eh)

Wide grip Pull-Up:
BW-30 reps

DB Row:
95-3x20 (PR)

EZ Curl:
60-70-80lbs
18-14-10
Cross Hammer Curl:
30-3x9

Traps- high pulls/face pulls/hammer shrugs

5 hill sprints
 
Hack Squat:
205-9-9-8-9 (nice!)-add 5lbs
Power Clean:
135-5x5 (great form and speed)

OHP: full ROM/no push
135-5-5-4-4 (add 5lbs)
Weighted Pull-Up: (badass)
45-5-5-5-4-3 (stay)

V-Bar Row:
135-4x10 (Nice!)
Incline bench:
135-4x6 (good form/contraction)
 
Tomorrow is off, maybe some sprints. Lots of studying n hw.

Incline bench felt great. I think doing them after overhead pressing focused the movement on my chest more so will continue that. Given school and work, may do full body every other day to allow for ample recovery.
 
Still killing it eh? Your lifts all around are getting noticeably better. How do you like the power cleans? School can def make it tough but if there's a will there's a way! I used to sacrifice homework to lift but looking back I probably shouldn't have done that lol.


Ride it like you stole it!!
 
Thanks mike! Yeah I continue to make time for the gym.
I'm a big fan of power cleans- my posterior chain has grown from them, especially back/trap/hamstrings. My leg lifts all have gone up from power cleans as well.
 
9/3-Labor day
Hack Squat:
225lbs--1x5
250lbs--4x4 (stay)-PR
Power Clean:
145lbs--4-4-3-3

OHP: full ROM/no push
120lbs---9-8-7-7 (stay)
Incline Bench:
135lbs--7-7-7-5 (stay)

Weighted Pull-Up:
30lbs--10-9-6 (stay)
Deficit SLDL:
135-185-225
15-12-8

Band pulls/hill sprints
1 set Hammer Chest Press
1 set Hammer Shoulder Press
 
9/4
Weighted Pull-Up: dead hang
45-5x5 (up weight)
OHP: full ROM/no push
135-1x5
140-4-3-3-3

V-Bar Row:
135-145-155-135
10-10-9-11 (PR on 155)
Incline:
145-5-5-4 (nice)
135-5

Hack Squat:
205-1x10
225-8-7-7 (nice!)
Clean:
140-3x5 (nice!-add weight)

Tomorrow is day off
 
Gained about 6lbs since I got back. Couple lbs fat but I wasn't conditioning or eating right first 10 days. Not too worried about it. Hoping another 5lb gain in this cycle 6 week cycle of Stripped Down Hypertrophy.
 
9/6-Chest/Shoulders/Triceps
Power Clean:
150-3
145-5
Deficit SLDL:
225-8-7-7

OHP: full ROM
120lbs--9-8-8-8 (PR)
Incline Bench:
135lbs--9-8-8-6 (PR)

Hammer Chest press:
140-9-6-6
Wide Grip OHP:
95-8-9-8

Band pulls
Cable Flyes-3 sets
Band Laterals-3 sets

Tricep Circuit:
DB Press->BW Dip->band PD/band OH
60-9-7-6-6
BW-8-7-6-5
Band-4x8
Band-4x8

That tricep circuit- Badass
 
9/7
Back/Trap/Bi

Really liked this one. Critique is welcome. Hit a lot of rep ranges

Pull-Up/Smith Upright Row (slow):
BW-55 reps
50-1x15
70-3x8

Weighted Chin/Close grip face pull:
50-6-5-4 (nice!)
25-1x9
70-4x8

DB Row:
95-1x20
100-2x15 (PR)

Lying incline curl/KB Curl: (slow)
60-12-9-8-8
16KG-4x7

Cables/Abs
Hill sprints-5
 
9/8
Legs/Abs

Deficit SLDL:
225-7-7-6

Hack Squat:
225-2x6
245-1x5
270->225->180->135->90
3----->5---->6---->8----->6

Leg Press: Rest-Pause
315-1x12-->7-->4
360-1x9-5-2

Calves-4x12 (slow)
Abs-3x12
 
Bro good on you for the Ghana thing.
That is the one African country that I would truly like to visit for a month or two.
Oh and when your ready for your donations for Nicaragua let me know and count me in for a donation.
Looking awesome bro in your pics. Been keeping up on you in the background bro.
Your food is pure lust too man! (as always) it really is artsy.
 
zedhed said:
Bro good on you for the Ghana thing.
That is the one African country that I would truly like to visit for a month or two.
Oh and when your ready for your donations for Nicaragua let me know and count me in for a donation.
Looking awesome bro in your pics. Been keeping up on you in the background bro.
Your food is pure lust too man! (as always) it really is artsy.
Click to expand...

Thank you very much sir! Really appreciate it.
I'm glad you are still keeping tab. I hope you continue to enjoy the ride with me!
 
I'm late on this but I'm in. Dude I like all those power cleans you're doing. They are neglected by so many and underrated! Good shit.
 
NoFatChicks91 said:
I'm late on this but I'm in. Dude I like all those power cleans you're doing. They are neglected by so many and underrated! Good shit.
Click to expand...

Thanks man and yeah Power cleans build great hamstrings as well as traps like no other. My back is my best feature and pull-ups, Kroc rows n cleans have a lot to do with that.

Where you go to school?
 
I'm going to a campus that is like branched off of a local 4 year campus here. The one I go to is in driving distance from my house so I just go to work in the morning and go to school at night. There aren't any dorms or anything like that at the campus I go to but there are at the other campus. I squeeze in the gym wherever I get a chance to.

I saw those weighted pullups you did, you definately have a strong back. No way in hell I could get those weighted pullups! Keep up the good work
 
OHP:
135-5-4-3
DB Bench:
80-8-7-5 (nice!)
80->55--4-->7 (drop set)

WG OHP->WG Row->Lateral->Band pulls
100-3x10
60-3x13
Band-3x15
Band-3x15
DB Low incline Press:
70-2x10
75-1x6
Power Clean:
135-1x8
145-2x6
DB Neutral Press-> OH Rope EXT
70-6-7-7
40-13-12-12

4 hill sprints

That shoulder circuit was BRUTAL!
 
Made dinner for the gf last night..
It was a mushroom/green bean/roasted pepper salad and crab stuffed salmon with a kick of Thai chili pepper ;)

Didn't take a before pic..but remembered to a few bites in!
 
It truly was sex on a plate.
But it was just a one time thing. Can't afford to eat like that on a regular basis on a college budget
 
Back/Trap/Bi

Pull-Up:
45-5-5-5-4-4
BW-50 reps

T-Bar Row:
155-10-10-9
135-1x20 (R/P)
HS Low Row:
140-6-9-8

Upright Row: slow
90-4x9
HS Seated Curl: rest-pause
65-4x15

Hill sprints-8
 
Chest/Shoulders

OHP:
120-10-8-7 (PR on 10)
DB Low Incline: slow
80-6-4 (PR)
75-8-6
70-1x6

Seated Wide OHP: 45 sec rest
105-6-5
95-2x6 (slow)

Dips->DB Press->Tricep PD->Band EXT:
55-8-7-6
65-5-5-6
50-8-10-10
Band-8-8-8

6 hill sprints
 
I bet it will man, I always switch up my rep scheme when i plateau and I see improvement.

Fyi I've seen alot of success doing things like 30/20/10/5/5 reps, or if you want to go more intense pyramid it, 30/20/10/5/5/10/20/30

That's what I've been doing the past few weeks with bench and squats, but I went back to some 5x5 stuff this week and made quite a few PR's. Eh, just an idea if you ever feel like mixing it up!
 
NoFatChicks91 said:
I bet it will man, I always switch up my rep scheme when i plateau and I see improvement.

Fyi I've seen alot of success doing things like 30/20/10/5/5 reps, or if you want to go more intense pyramid it, 30/20/10/5/5/10/20/30

That's what I've been doing the past few weeks with bench and squats, but I went back to some 5x5 stuff this week and made quite a few PR's. Eh, just an idea if you ever feel like mixing it up!
Click to expand...

I'll try that next chest/shoulder day
 
Go for it bro tell me what you think. Those high rep to low rep pyramid sets are brutal in my opinion but I think they were the curve ball that I needed to throw at my muscles to keep getting solid gains
 
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