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Size Strength & Awesomeness

Looking forward to seeing how this plays out.. Nice progress brother.
 
Thanks Evan.

5x3

4 sprints
5 min bike

FS:
185-175-180-185-175

OHP:
145-135-140-145-135

Incline:
160-150-155-160-150

Bench:
175-165-170-175-165

Calves/rear Delt
 
Back/Bi/Traps

Sprints/foam roll
Calves

Superset DB Row & LAT PD:
105-5x10
125-5x8

Cable Rowa:
4 sets

Kayak Rows:
3 sets

5 sets curls
 
Couple ppl have told me how I've gotten bigger- a former BB said "you look a solid 5lbs heavier"

So the program seems to be working. ONLY real problem I had was the lack of isolation work but it seems my shoulders continue to get wider without much lateral work.

School is back in full swing/ going to graduate December 2013- in the meantime I'm working and waiting to hear back from some med schools. Chicago is fricking cold again. I guess winter is finally here to stay.

Diet is been about the same with exception of Friday--I went home for the night just to get out of city- sort of carb cycling (lots of carbs on days I do the heavy lifting)-NC & Back days are fairly low carb-like just under 100g.
 
Oh! My legs look smaller but my squat/DL have gone up. So I think extra volume with some high rep low weight is necessary- I believe the reason my legs aren't getting bigger is becsuse the program calls for prowler work which I'm not doing
 
Also if your BF has dropped some they may appear smaller. Mine did the same when I dropped weight a while back. The inner thigh holds a bit of fat.
 
Thanks guys- the DB rows were 7-8 reps spot on form n a few Kroc style.

Mondster- I think it's cuz the sprints are keeping my legs lean (I know I know, u can't spot reduce fat)

Foam roll/jumps
Leg curls

Dips:
85-5x3

DL:
295-275-285-295-275

Hack Squat: (barbell squats just weren't moving today)

Chest isolation/shoulder isolation/abs
 
Last edited:
cardio/some light neural charge work

ankle got bruised or something so no sprints..walking a bit funky ---dropped a weight on it
 
Lookin good in here.

Hey man when you get a chance post that donation link for your foundation again, would you?

Sent from my SPH-L710 using EliteFitness
 
8x3

OHP:
145-135-135-140-140-145-145-135

Incline:
160-150-150-155-155-160-160-150

Flat:
175-165-165-170-170-175-175-165

DL:
295-275-275-285-295-295-275

Foam roll/leg curls

That was yesterday and today. Except today I swapped the DL for front squats.
 
Wicked back Bi session.

Sprints
Jumps

Pull-Ups:
BW-50 reps total
Abs-5 sets

KB High Pull:
30KG-3x12

Rear Delt Fly->Band pulls
25-3x12

Cable Row:
75-3x10
70-1x10

Kayak Rows->DB Curl;
4 sets

Clean:
135-1x3
145-1x3
155-1x3
165-1x1
 
Its important your using high quality products for maximum gains! I recommend a seller called buy anabolic uk you should be able to find them on google. They sell global anabolic brand products and some meditech and stmg pharma gear. I got my gear within 2 days and its the best quality products I've used!
 
rick_strongman said:
Its important your using high quality products for maximum gains! I recommend a seller called buy anabolic uk you should be able to find them on google. They sell global anabolic brand products and some meditech and stmg pharma gear. I got my gear within 2 days and its the best quality products I've used!
Click to expand...

Get outta here spammer !
 
rick_strongman said:
Its important your using high quality products for maximum gains! I recommend a seller called buy anabolic uk you should be able to find them on google. They sell global anabolic brand products and some meditech and stmg pharma gear. I got my gear within 2 days and its the best quality products I've used!
Click to expand...

I'm natty brah
 
Sprints
Foam roll
Jumps
Leg curls

8x3

Incline bench:
160-150-150-155-155-160-160-150

DL:
295-275-275-285-285-295-295-275

Back squats:
225-205-205-215-215-225-225-205
 
Good job on those deads.. The 300-405 mark goes extremely fast i think
 
Sprints
Foam roll
Jumps
Leg curls

8x3

Incline bench:
160-150-150-155-155-160-160-150

DL:
295-275-275-285-285-295-295-275

Back squats:
225-205-205-215-215-225-225-205

3 sets incline
5 sets concentration curls
Power cleans-3 sets
Tricep extensions-4 sets

Leg Press:
360-3x12
405-1x8
 
Those are some sexay girlies muahahha

Buddy I incorporated that superset of KB curls into cable curls into a full on dropset. Kb curls , cable curls, ez bar, then hammer curls. Simultaneously the most aweome and terrible thing I've done to my arms in a while lol
 
OHP:
145-135-140-145-135-140-145-135-140-145

Incline:
160-150-155-160-150-155-160-150-155-160

Bench:
175-165-170-175-165-170-175-165-170-175

DL:
295-275-285-295-275-285-295-275-285-295

Sprints
2 mile run
Leg curls
Foam roll
 
NoFatChicks91 said:
Those are some sexay girlies muahahha

Buddy I incorporated that superset of KB curls into cable curls into a full on dropset. Kb curls , cable curls, ez bar, then hammer curls. Simultaneously the most aweome and terrible thing I've done to my arms in a while lol
Click to expand...

Nice dude ill try that next back/Bi sedsion
 
Whoa I forgot what it's like to be single.

1. Ate 4000 calories past few days without realizing (that natty peanut butter via spoon is a damn killer!)

2. Yeah I need to slim down :(
3. I will starting tomorrow cut back on calories to roughly 2800 n bump up my cardio a tad
4. For real tho, single life... I'm like a kid in a candy store. I want it all 😊
 
Buildingup24 said:
Whoa I forgot what it's like to be single.

1. Ate 4000 calories past few days without realizing (that natty peanut butter via spoon is a damn killer!)

2. Yeah I need to slim down :(
3. I will starting tomorrow cut back on calories to roughly 2800 n bump up my cardio a tad
4. For real tho, single life... I'm like a kid in a candy store. I want it all 😊
Click to expand...

Hahaha the tbsp and peanut utter is just a fuckin nasty combo it still gets me . I eat a jar a week if I have it around. Not good lol but so tasty! All natural chunky for the win!
 
Glad you're looking at being single so positively buddy!! I'll follow closely for your cut! One thing I'm good at lol

Sent from my SPH-L710 using EliteFitness
 
OHP:
145-135-140-145-135-140-145-135-140-145

Incline:
160-150-155-160-150-155-160-150-155-160

Bench:
175-165-170-175-165-170-175-165-170-175

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

Tricep extensions
Trap work

Sprints
2 mile run
Leg curls
Foam roll
 
Sprints
Foam roll (Damn this hurt)

Meadows 1 Arm BB Rows-extended sets

75- 10x10

Rear delts
Abs
Power cleans
Curls
 
Last edited:
Dips:
85-10x3

DL:
295-275-285-295-275-285-295-275-285-295

Leg Press. (All racks were taken...1 guy curling...)
8 sets heavy


This guy was curling 135 in the squat rack for 20 minutes n I couldn't wait cuz I had to get gong to class so I used leg press instead.

No sprints today
 
That guy curling in the squat rack can blow me. Just saying lol.

Were those dips with 85 lbs man? That's badass

Sent from my SPH-L710 using EliteFitness
 
Sprints
Weighted jumps
Leg curls

Incline:
160-150-155-160-150-155-160-150-155-160
175-1x2
185-1x1 (Badass PR!)

DB Bench:
80-10-8-6

Cybex Press:
190-3x6

Squats
4 sets
 
HP Mass 6 week program is offically over. So far...

Incline Bench- up 25lbs in 6 weeks
Squat- up 25lbs in 6 weeks.

I will see what my DL is at tomorrow and post it. 25lbs on lifts is damn good if you ask me. Looking much bigger, taking 2 weeks to do a more high rep type style and diet a little then go HP Mass again in maybe 20 days.
 
Bike
Leg curls
Foam roll
Box jumps

DL:
315-1x2
335-1x1
350-1x1 (PR!)
315-3-3-4

DB Row->Hammer Row:
105-5x10
90-5x10

Curls-6 sets
Power cleans: 3 sets
Traps- 75 reps
Abs
Sprints
 
Sprints
Leg curls
Foam roll
Jumps

OHP: 5/4/3/2/1
135--140-145-150-155

Weighted Dips:
85-5-5-4-5-4

Squats:
225-3x3
235-1x1 (super strong coming out of hole)

Laterals:
6 sets

Rear Delts:
6 sets-100 reps total
 
Thanks dude!

Day off today.
Still pretty lean so I think I'll just keep adding some size thru the month and then start slimming down. I think I'd be able to get lean fairly quick from where I am so no worries.
However, posting a pic of me and then this hottie sorta makes me question that lmao
 
Sprints
Leg curls
Jumps
Foam roll

Pull-ups:
BW-50 total

DL:
315-3-3-2-2-2-2

DB Row->Rear Delts:
105-5 sets

Hammer row->Lat PD->High Pull:
2 rounds- focus on contraction

4 sets curls
 
Sprints
Leg curls
Foam roll

Bench: 5/4/3/2/1
165-175-185-195-205 (PR on 205-great form)

DB Bench;
85-1x8
90-2x4

Cybex Incline:
200-3x7

Rear delts/triceps/cable flyea
 
Nice job! Just one thing... is it common to do sprints before lifting? Or does it really matter? Before or after

Sent from my DROID X2 using EliteFitness
 
Anthony-- I do them first because it forces me to make sure I do it. It doesn't hurt my performance enough to make me stop. I've set PRs on squats after sprints numerous times
 
Last edited:
Sprints
Leg curls
Jumps
Foam roll

Hack Squat:
230-5x5

Hack Squat->Leg Press:
180-3x6
315-3x8

DL;
315-1x5

Front Squat:
185-3x3
205-1x2

Back Squat:
225-2x3
230-1x1 (eh)
185-1x8
 
Hack squats with leg presses looks intense brother I will try that sometime!! Nice 315 Deadlifts, too!

Youre looking lean and mean too, by the way, man.
 
Took Saturday off

2/10/13
Sprints
Bike
Foam roll
Leg curls
Band pulls/face pulls
Weighted jumps

OHP: 5/4/3/2/1--2 sets each
135-140-145-150-155

Incline:1 rep/6 reps contrast
175-4x1
135-4x6

DB Floor Press:
70-3x7

Lateral Circuit
 
I love your workouts man. I was incorporating some Olympic lifts before I hurt my lower back, but it is healing nicely. Where do you do your high pulls from, the floor or the hang?
 
WiggyWild said:
I love your workouts man. I was incorporating some Olympic lifts before I hurt my lower back, but it is healing nicely. Where do you do your high pulls from, the floor or the hang?
Click to expand...

Hang or if it's a Saturday or Sunday morning, ill set up a couple boxes. Great shoulder/trap work.
Thanks for stopping in
 
Sprints
Foam roll
Leg curls

Box Squat:
225-1x8
255-3x6

DL:1 rep/6 rep contrast
285-3x6
325-3x1

Front Squat->leg Press:
135-3x6
315-3x6

4 sets curls
 
Diet yesterday

1 full tub nonfat Greek yogurt with 1 cup granola
1 big can tuna
Spinach/tomato salad
1.25lbs ground 93/7 turkey with 1 cup vodka tomato sauce
 
Upper Day 2

Foam roll
Bike 5 minutes
Band pulls-10 sets throughout
Calves

Bench: 1 rep/6 rep contrast
195-3x1
165-3x6

Chins: dead hang
45-3x5
60-2x3

Dips:
85-5-4-4

DB Bench:
85-2x5

4 sets lat PD

Tricep circuit- 5 sets
Medial Delt circuit- 4 sets
 
Rustilldown said:
Nice man! Squatting 3 days a week has given me massive legs ! It's a good way to grow!!
Click to expand...

That's the goal. I want a 275 back squat n a 405 DL. This is best way to achieve that. Doing HP mass made md realize the leg work put mass on me better then anything else. I'm thicker I guess u could say
 
Buildingup24 said:
That's the goal. I want a 275 back squat n a 405 DL. This is best way to achieve that. Doing HP mass made md realize the leg work put mass on me better then anything else. I'm thicker I guess u could say
Click to expand...

Yah man makes your entire body thicker ! Nothin adds good trap mass either like a good deadlift can
 
Sprints
Foam roll
Leg curls
Weighted jumps

Hack Squats-light stuff
180-3x5-20 sec rest

Front squat: 1/6 contrast
195-3x1
145-3x6

Back Squat: 1/6 contrast
225-3x1
185-2x6

6 sets abs
 
Bike
Foam roll
Band pulls-6 sets
Calves-8 sets

Seated OHP:
95-1x12
105-1x12
115-1x10
125-1x7
135-1x5
145-1x3

Incline Bench: 1/6 contrast
175-3x1
145-3x6

1 arm Cable Lat PD:
60-4x8

DB Row:
105-4x12

Bicep/tricep/lateral circuit

Tomorrow is cardio
 
Sorry I've been absent for awhile man. Busy as hell. Fill me in are you doing a new program now dude?

Sent from my SPH-L710 using EliteFitness
 
No worries dude hows school? i had midterms this week/next monday.
Also, how's that leg and things with that girl?

I finished up the HP Mass program. Really liked it, but I wanted a change to some higher rep stuff so I finally decided to make my own.
Basically:

Upper body-1
Squat day
Upper body-2
Off
Squat day
Cardio/abs
Deadlift Day/lighter squats


With my upper body, 1 day is OHP n incline bench.
Other upper day is flat bench n dips.

Reps- I'm hitting high n low (as u see from my OHP today) but also doing a 1/6 contrast meaning 1 rep at 95%max then next set is a set of 6 reps at about 80% then another heavy 1 rep..etc.

Accessory lifts r in the 8-12 range.
Back work is more focused on contraction and higher reps than heavy.
Arms r in the 10-20 rep range.
 
School is going man and the leg feels much better. I had a great Valentine's night with her ;) thanks brother.

Outside of the liftin I hope all is great for you dude.

This program looks quite interesting for sure, and you've definately got the knowledge to put something like this together . I am sure you will see great results, no doubt
 
NoFatChicks91 said:
School is going man and the leg feels much better. I had a great Valentine's night with her ;) thanks brother.

Outside of the liftin I hope all is great for you dude.

This program looks quite interesting for sure, and you've definately got the knowledge to put something like this together . I am sure you will see great results, no doubt
Click to expand...

Nice dude happy for you.
Yah all good over here. Work school n trying to keep somewhat of a social life haha.
 
That last part is fucking hard, ain't it? Lol. Sometimes it's between that and sleep. And thanks bro. Really appreciate it. Keep killin this shit dude ill still be here to support you my buddy

Sent from my SPH-L710 using EliteFitness
 
Bike
SPRINTS
Foam roll
Jumps
Band pulls

Bench: 1/6 contrast (increased volume)
195-5x1
165-4x6

Weighted Chins:
45-3x6
65-3-2
30-2x4

3 sets Lat PD
3 sets high pulls

DB Bench:
85-7-6 (PR)

Weighted Dips:
85-5-4-3 (eh)

Tricep/lateral/rear Delt- circuit
 
Foam roll
Leg curls
Jumps
Calves

Front Squats:
200-7x1 (badass)
185-1x2

Front Squat->Leg Press:
135-4x3
315-4x7

My ass was dead after the fronts!
 
Foam roll
Stretch

Seated OHP: 5/4/3/2/1--full ROM
135-140-145-150-155

Incline->Weighted Pull-Ups:
175-5x1
145-5x6
30-4x6
BW-35 reps

Lying Laterals: 5x10

OHP (Wide)->Snatch Grip High Pull:
95-4xfail

Cable Rows:
75-3x10

3 sets curls

I tweaked my back. Lots of stretching and icy hot is helping. Sleep last night was rough
 
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