Size Strength & Awesomeness

[Buildingup24]

Shoulders

MILITARY PRESS: HEAVY
145-8x1
150-1x1 (PR!-strict press)

HANG CLEAN: 45 sec rest
135-3x3 (badass)
115-2x6
95-2x8

SNATCH GRIP HIGH PULL:
95-1x10
105-3x6 (nice)

Rear Delts-6 sets
Laterals-6 sets
Hill sprints

 

[Buildingup24]

Diet yesterday.

Chicken, sausage, veggies-1.5 lbs
1 cup rice
1 supreme protein bar
8oz 80/20 beef
(went out for dinner)
Barbacoa tacos
Guac & chips
2 classic mojitos

 

[Buildingup24]

Diet for Today.
Same as yesterday except no mojito nor tacos nor guac/chips.
Sub in 2 protein shakes n some eggs

 

[rustilldown]

Nice work on the military press PR


Ride it like you stole it!!

 

[Buildingup24]

Nice work on the military press PR


Ride it like you stole it!!

Thanks man felt good!

 

[Buildingup24]

Foam roll/pump stuff for chest

FRONT SQUAT:
210-1x1 (nice)
DB BENCH: full ROM
90-5-4-3 (PR!)
HAMMER STRENGTH INCLINE: 60 sec
70/side-13-9-9-8 (nice)
DECLINE BENCH:
165-5-4-3
NEUTRAL DB BENCH->Flyes
60-2x9
10-2x10
Cross Hammer Curl->Dips:
35-3x8 (contract hard)
60-3x6 (slow negative & hard contract)
1 Arm Preacher curl->OH Rope EXT:
30-3x10 (slow negative)
35-3x12
EZ Curl->DB Kickback:
40-2x12 (slow n contract)
20-2x12 (slow n contract)

Tomorrow is off

 

[Buildingup24]

Pics from today
Will get leg shot later.

 

[Buildingup24]

Mike! If you read this need some advice... My front squats..I leaned forward on today's 210... What do u recommend to help keep my torso vertical? My back/traps are already pretty strong so I'm not sure what the issue is or how to keep the weight up better.
I was thinking to just drop to maybe 185 and crank out higher reps?
Lemme know your thoughts

Diet today:
2lbs chicken/beef/sausage/veggies
2 cups rice/2 tbsp nonfat yogurt
6 whole eggs

 

[rustilldown]

Try it it bare feet buddy, or in your socks .. Also ,
When I squat I try to remember to push like a frog, keeping weight on heels, outsides of feet, you can put a flat bench behind you and touch your butt to it and then up, this is great for working on form

Ride it like you stole it!!

 

[Buildingup24]

Ill try front squatting onto a box. Thanks man. I already squat without shoes. My gym is pretty chill about that unless a manager walks by but they rarely go on the weight room floor.

Side note on pics. Been eating like an animal--since I'm a former fat boy, my lower abs/love handles gain fat quite easily since I have fat cells there from years back. Sorta unfortunate but thehill sprints keep the levels in check.