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Size Strength & Awesomeness

Thanks guys

Sprints
Leg curls
Foam roll

Back squats superset front squats
135-4x5x5 (5 reps back 5 reps front)
185-3x2 back squat
225-1x1 (tired)

Leg Press->RDL: short rest
315-5x10
45-5x8

Reverse lunges:
2 sets
 
Foam roll
Band pulls/rear delts-6 sets
Sprints

Bench:
200-1x1
185-3x3
175-1x4
165-1x5

Incline:
145-3x6

DB Bench: 45 sec rest
85-2x4
80-1x4
75-1x5

Smith Guillotine Press->Wide grip dips
100-3x6
BW-3x6

Squats:sets of 3
135-155-165-175-185-195
 
2/24
I was going to do box squats but I was sore from yesterday. Tomorrow is leg day :-)

Foam roll
5 min bike
Abs
Calves

John Meadows Extended Row:
75-5x10/5

Pull-Ups->Kayak Rows:
BW-5 sets
30-5 sets

Cable Lat PD:
47.5-5 sets

Cable V Bar:
110-3 sets

8 sprints
 
Great workouts as always man
Can't get the damn pics to load, I'll see Em later on my computer.

I'm excited for your cut dude. I'm trying to lean out a little myself at the moment haha its a team effort now

Sent from my SPH-L710 using EliteFitness
 
For sure!

I tweaked my lower back boys. My hip hurts when I squat n DL. Taking a couple weeks off of squats n DL n just go high rep on leg press n reverse lunges
 
Looking pretty jacked Chikoo !!! Gotta hate injuries hope you heal up quick an don't let the workout bug push you to over exert that back!
 
NoFatChicks91 said:
Great workouts as always man
Can't get the damn pics to load, I'll see Em later on my computer.

I'm excited for your cut dude. I'm trying to lean out a little myself at the moment haha its a team effort now

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

Lmao what do u have to lose!? You're a lean mofo already! None the less, good luck
 
Foam roll
Stretch
Bike
Pull-Ups-30 reps

Seated OHP:
140-1x5 (PR)
145-1x4 (PR)
135-1x5

Dips:
85-7-5-5 (PR!)
BW-50 reps total

SG High Pull->WG OHP:
100-3xfail
95-1xfail

Traps/rear delts/laterals circuit-5 rounds
 
Shout out to mike for the medial Delt stuff. Your ideas worked!

Quick update on diet. I'm going high fat high protein high veggie.
Every 3rd day I'm going lower fat high carb high protein.
2 days into diet. Going wel-will post pic on Sunday. You guys lemme know if I drop too fast. (I don't go by scale cuz that shit fluctuates) lets say the last pic I posted is day 0.

Back/hip still aches when I lie down n twist n turn. Stretched n foam rolled n ice today. No squats or DL as I have already mentioned. Hopefully 2 weeks, but maybe a month if necessary. Gonna make the leg press my friend. Hack squat too if that doesn't aggrevate it.
 
Glad them side delts are working buddy!! I find the static hold out to the sides after a bunch of side laterals is a real nasty finish to them :)
 
Good news bad news.
Bad news-my injury is actually a strain in my glutes- stretched a lot today.
Good news- rocked my midterms and I'm glad it's not a lower back issue!

Foam roll


Power Curl->CG Decline Press:
80-10-8
135-10-9-8

Cable Curls-
3 sets- focused on contraction

Decline DB Press:
55-2x10

V Pushdown-> Cable PD;
42.5-3xfail
15-3xfail

Gravity DB curl: drop set
30->20--2 sets
 
Damn brother sorry I've been absent
.. Sorry to hear about the injury but thank got it ain't the lower back. Great job done mid terms I bet it feels great to get that out of the way.

Stay strong

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
Damn brother sorry I've been absent
.. Sorry to hear about the injury but thank got it ain't the lower back. Great job done mid terms I bet it feels great to get that out of the way.

Stay strong

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

Thanks buddy. It feels much better. It's a good wake up call on needing to stretch and warm up even better as the weight on bar increases. I gotta remember I'm at a BW of like 150's so gotta take care of body since the weight is heavy relative to BW
 
Foam roll
Band pulls/rear delts-6 sets
Sprints

Bench:
205-1x1 (PR)
190-1x3 (up 5lbs)
185-2x3
175-1x4
165-1x6 (nice)

Incline:
145-7-7-6 (PR)

DB Bench: 45 sec rest
85-1x5
90-1x3 (PR considering done last)

Decline DB Press:
3 sets- just focused on feeling it

2 sets cable flys
100 reps band Pushdown

Took day off yesterday. My strain feels so much better. Stretching is helping
 
Glad the injury feels better. Definitely what you were saying with warming up. I used to be the biggest cheater in regards to warm ups but I go pretty thorough now and I feel it's really helped avoid a lot of injuries. My injuries were like every other month lol the only thing that's happened in the last several months is issues with the knee.

I focus more on warming up and getting blood flow in the beginning of the work or and save the stretching for after. It's done me well so far

Sent from my SPH-L710 using EliteFitness
 
Foam roll
Bike
Stretch

Leg Press:
5 sets

Hack Squat:
180-1x10
225-1x6
315-6x3

Sprints
More stretch

I know it's not much but I wanna be careful
 
Went out today so diet wasn't perfect, so I made it a low fat high carb day (a refeed as some say)

Tomorrow is conditioning and shoulders. Have a good night everyone
 
Last edited:
3/3

Bike-5 minutes
Foam roll
Light stretch
Calves

Push Press:
135-1x5
145-1x4
155-1x3
165-1x1
170-1x1 (PR!!!!)

DB Seated:
55-1x8
60-1x5
65-3x4

Dips->Seated DB:
75-4x5
55-8-5-4-4

Hang Clean:
115-2x5
135-3-3-2-3

6 sets rear delts
6 sets laterals
Quick circuit
 
Those 3 plate/side hack squats felt great. Superset with a SLDL would have been a better combo. I think that will become a staple to my leg days.
All in all good day; I went heavy but didn't go all out.

Tomorrow is conditioning n back
 
3/5 Back

Bike
Foam Roll
Sprints

Pull-Ups:
35-3x5
55-1x3

Snatch Grip Rack Pull-TRY THESE
245-3x5
225-1x7

DB Row:
105-3xmax

Lat PD->DB Row with elbow flared way out
140-3xmax
75-3x8

'Das all dudes!

Tomorrow is Chest/conditioning
Friday is Legs
 
Chest 3/6

Foam roll
Bike

DB Bench:
90-1x5
85-4x5

Decline Bench:
175-1x5
135-2x10

DB incline:
75-2x4

Guillotine:
100-3x9

3 sets front squats
3 sets triceps

Boobies!!!!
 
Tomorrow leg day. I'm not "cutting" more like recomp. It's still only march. I don't think it takes me much more to get 6 pack lean.
 
Your pretty lean already man definitely won't take much for the last few cuts to come out. Your dedication is killer too so that's helpful as well
 
Diet today.
1/2 cup Greek yogurt
1 cup coffee
6 whole eggs
1 polish kielbasa (so fn good)
1 big ass salad with spinach. Kale strawberries, chickpeas, mushrooms, tomatoes, onions, olives n fat free French dressing
1 big can tuna
1/2 rotisserie chicken skinless for most of it.

Tomorrow I'm cooking with my new lady friend, throw some pics up tomorrow.
Shoulders/biceps tomorrow. Also, I'm feeling the 225 bench. It's time to get that PR.
 
Dude 225 on bench is what I want too! Haha and dude I'm excited for you having a new lady friend. That is awesome!

How you liking the diet?

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
Dude 225 on bench is what I want too! Haha and dude I'm excited for you having a new lady friend. That is awesome!

How you liking the diet?

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

Diet is interesting- I go high carb every 3rd day. Overall I like it.

I got a 220lbs bench. 225 just wasn't happening- so fucking close. In 2 weeks...

I'm getting stronger on less calories so I'm happy. And since I carb up, I stil stay full glycogen-wise
 
Buildingup24 said:
Diet is interesting- I go high carb every 3rd day. Overall I like it.

I got a 220lbs bench. 225 just wasn't happening- so fucking close. In 2 weeks...

I'm getting stronger on less calories so I'm happy. And since I carb up, I stil stay full glycogen-wise
Click to expand...

I have been going low carb high fat for 3 days then a high carb low fat day.. Seems to be working also as strength
Is continuing to go up while staying lean
 
Nice 220 bench is still fucking awesome my friend you will get 225 soon for sure. Only a matter of time

Sent from my SPH-L710 using EliteFitness
 
Back day 3/8

Stretch
Bike
Calves
Abs

SG Rack Pull:
235-3x7 (nice)

DB Row->Low Cable 1 arm Row:
100-10x10
50-10x10

Curls
Sprints
 
Alright gentlemen. Decided to switch DL back to snatch grip deadlifts- make me use less weight and activate glutes more. Idea is to have better pull conventionally in 4 weeks.

Also, I would like to point out that we all have issues and I am glad we are able to be gentlemen about it and openly discuss these things. We all learn from each other and I think that's pretty sweet
 
Last edited:
Foam roll
Bike

Incline:
155-3x6
180-3x1

BB Floor Press->Decline DB:
175-3x4
65-3x7

Cable Flyes->Wide Grip Dips:
20-3x12
BW-3xmax

DL Form work
Sprints
 
Buildingup24 said:
Alright gentlemen. Decided to switch DL back to snatch grip deadlifts- make me use less weight and activate glutes more. Idea is to have better pull conventionally in 4 weeks.

Also, I would like to point out that we all have issues and I am glad we are able to be gentlemen about it and openly discuss these things. We all learn from each other and I think that's pretty sweet
Click to expand...

I agree man I've made some close friends on here. You being one of them. I'm interested in how this snatch grip deadlift treats you. I bet it will your your back in a badass new way.

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
I agree man I've made some close friends on here. You being one of them. I'm interested in how this snatch grip deadlift treats you. I bet it will your your back in a badass new way.

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

Yeah mike I consider you guys friends.

If you read it up on it- strength coach Ben Bruno is huge on it- it hits your uper back but it also makes u use your glutes more as well. My hips are a bit tight so while I work on them, the snatch grip is killing like 3 birds with 1 stone.
Making me get lower, avoiding injury and hitting glutes to get more power from bottom.
http://youtu.be/ef158u_KMmo
 
I'll follow closely on this then and see how you like them. May have to make the switch. Lifting 4 plates feels cool tho :P haha just kidding

Sent from my SPH-L710 using EliteFitness
 
Buildingup24 said:
I agree. I started incorporating guillotine n DB incline n floor presses more to address that'. Thanks for popping in
Click to expand...

Your bodyfat is also low. Good job on maintaining that. I think when the thread first started people said you should drop the gatorade. You may want to do the opposite and incorporate more carbs so that proteins are spared to build muscle. A 32oz gatorade has 50 whole calories.... The 50 calories from sucrose syrup may infact help you decrease bodyfat due to more muscle being built.
 
gjohnson5 said:
Your bodyfat is also low. Good job on maintaining that. I think when the thread first started people said you should drop the gatorade. You may want to do the opposite and incorporate more carbs so that proteins are spared to build muscle. A 32oz gatorade has 50 whole calories.... The 50 calories from sucrose syrup may infact help you decrease bodyfat due to more muscle being built.
Click to expand...

Yeah I still drink Gatorade during workout. It' keeps me going in the early morning workout.
I plan on leaning out a little more for summer starting later in the month.
 
Warm up

Weighted Pull-Up:
40-4x4 (nice!)

Snatch Grip Rack Pull-Shin:
185-3x10
225-3x6

Snatch grip high pull->DB Incline:
105-3x'max
70-3x10

Curls:
4 sets

Sprints


Taking tomorrow off
 
Shoulders 3/14

Warm up

OHP: cluster set-10 minutes
135-25 reps (ehhh slow day)

Seated DB Press:
55-5x10

Laterals:
5xmax

Squat clean:
135-2x5
140-1x4

Box squat:
225-3x3
 
Saw an article on those snatch grip rack pulls the other day. A soon as the hand heals I'll give them a try. Things are looking good....keep up the hard work.




mondtster as referral@ Primalgains.com
 
Bench->Weighted Chin:
185-3x3 (PR)
55-3x5 (PR)

Weighted Dips->DB Row:
85-6-5-5 (PR on 6)
105-3x9

DB Incline-> Lat PD:
70s-5x9
120-2x15

Superset curls & Overhead extension:
4 sets

5 sprints

3 PRs after some jack, ice cream n pizza. Not gonna be a habit, but felt good to just relax for once n be a college kid.
 
Legs 3/16

Warm up
Leg curl
Foam roll

Back Squats: sets of 3
155-165-175-185-195-205

Back Squats: Single
225-235-225-240-225-230-235-225
(LOW BACK/HIPS FELT GREAT)

Hack Squat->Front Squat:
270-3x3--225-2x5
135-5x3

5 sprints
 
St Patrick's day in Chicago. Everyone gets way too drunk n it becomes gross- nothin against day drinking, more annoyed by people becoming disgustingly plastered n being around that
 
Bike

OHP: Heavy single
145-155-160-165-170

Snatch Grip Rack Pull:
225-5x6 (added sets from last time)
Pull-Ups:
BW-25 total

DB Press:
60-4x8

Snatch Grip High Pull->Rear Delts:
105-3x7
10-4x15

Laterals-5 sets
 
Took Tuesday off


Warm up
Foam roll

Hack squat-2x20
Calves-1 rest pause set-hit 100 reps

Back Squat:
225-1x2
235--1x1
240-1x1
245-1x1
255-1x1
245-1x1
265-1x1 (PR)
225-1x1

Hack Squat:
180-6x10

5 sprints
 
Thanks mike n mike.

Question- been really gassy lately. It's disgusting... I had to fart so badly at the lady's house n I held it in till I got outside cuz it's so stinky.
My diet has been pretty consistent.

2lbs chicken breast
1 scoop whey or protein bar
Lots of spinach/carrots/tomatoes
Olive oil to cook in.
Some Gatorade during workout (like 80g carbs)
1 coffee a day

Only changes are that I carb up maybe every 3rd or 4th day with potatoes n sometimes swap chicken for beef (sake of variety)
Thoughts?
 
I've had gassiness when I'm eating raw veggies... My guess is spinach and carrots. Unless you are speaking them.

I have a stash of Gas X for these kinds of situations lol.

Sent from my SPH-L710 using EliteFitness
 
Also I get gassiness and diahrrea from coffee but one cup doesn't seem to be enough for that.

Sent from my SPH-L710 using EliteFitness
 
NoFatChicks91 said:
I've had gassiness when I'm eating raw veggies... My guess is spinach and carrots. Unless you are speaking them.

I have a stash of Gas X for these kinds of situations lol.

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


That will happen. It a natural thing to an extent. If its excessive then maybe try a probiotic to get the bowels right and that should help some. I feel its always good to run them several times a year to keep digestion healthy.





mondtster as referral@ Primalgains.com
 
Glad to have ya back mondster. Congrats on the wedding man- I'll pop into your log later after classes.

Push Day- 3/21

Warm up
Foam Roll

Seated OHP:
135-3x5

Incline Bench:
175-1x2 (PR)
135-2x10 (fairly short rest-pause at bottom)

Weighted Dips:
90-3x3 (F YA-PR)

Low Incline Neutral Grip DB Press:
70-6x8-10 reps

Isolation Circuit
8 Incline Sprints (Killer)
 
Bike
Foam roll
11 sprints

Weighted Pull-Up:
45-3x4 (nice)
Weighted Chin:
60-1x3
70-1x3
80-1x1 (Dead hang)

DB Row:
100-2x16
105-3 minutes non stop switching hands
Maybe 50 reps?

Snatch Grip High Pull:
95-2x6
105-2x6
110-2x6

Deadstop T-Bar Row:
135-50 reps total

Curls/rear delts
 
Warm up
Foam roll
Face pulls
Back Extensions

Bench: Heavy
135-2x10
155-1x5
185-2x3 (pause)
195-3x1

DB Press;
65-5x5 (PR)

Press->Smith Wide Grip-> Partial laterals
55- for hammer press
50-for wide grip
30-for partials
^^^5 rounds
 
Buildingup24 said:
2lbs chicken breast
1 scoop whey or protein bar
Lots of spinach/carrots/tomatoes
Olive oil to cook in.
Some Gatorade during workout (like 80g carbs)
1 coffee a day
Thoughts?
Click to expand...

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.
 
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