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Buildingup24
New member
Nice strict press.
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Mondtster's transformation with PHs and SARMS.
- Thread starter themondtster
- Start date
themondtster
New member
themondtster
New member
Week15
Day2. 5/3/1 Mod.
WeightedPullups:
WideGrip Wu- BW*5,+10*5,+15*3
Widegrip Work- +15*5, +20*3, +25*1+(3.75)
NeutralGrip- +25# 4,3,3
BentOverRow- 145# 3*5
ReverseGripBentOverRow- 135# 3*5
Squat:
Wu- 185*5,205*5,225*5
Work- 255# 6*2
StiffLegDead- 225*5,245*5,265*5
Snatch- practice with the bar for ten minutes. Lots of reps
So the rats all natural this week and for awhile. 255 is feeling a lot lighter and I took very short rests on the sets today. Today and last Friday I made a homemade bulk shake. Something I'll prob keep doing on my heavy leg days twice a week. The rest of the week will be a slight surplus on press days and off days low carbs and about maintenance cals. Broke fast today around 1pm, about 18 hours.
2 cups unsweetened almond milk
2 tbs natty PB
1/2 cup egg whites
3/4 cup wholegrain oats
2 scoops Whey protein
About-
800cals,29g fats, 53g carbs, 80g protein.
Day2. 5/3/1 Mod.
WeightedPullups:
WideGrip Wu- BW*5,+10*5,+15*3
Widegrip Work- +15*5, +20*3, +25*1+(3.75)
NeutralGrip- +25# 4,3,3
BentOverRow- 145# 3*5
ReverseGripBentOverRow- 135# 3*5
Squat:
Wu- 185*5,205*5,225*5
Work- 255# 6*2
StiffLegDead- 225*5,245*5,265*5
Snatch- practice with the bar for ten minutes. Lots of reps
So the rats all natural this week and for awhile. 255 is feeling a lot lighter and I took very short rests on the sets today. Today and last Friday I made a homemade bulk shake. Something I'll prob keep doing on my heavy leg days twice a week. The rest of the week will be a slight surplus on press days and off days low carbs and about maintenance cals. Broke fast today around 1pm, about 18 hours.
2 cups unsweetened almond milk
2 tbs natty PB
1/2 cup egg whites
3/4 cup wholegrain oats
2 scoops Whey protein
About-
800cals,29g fats, 53g carbs, 80g protein.
Last edited:
themondtster
New member
Week15
Day3
Off day.
Low Carbs/ High Protein
Sent from my PG86100 using EliteFitness
Day3
Off day.
Low Carbs/ High Protein
Sent from my PG86100 using EliteFitness
themondtster
New member
Week15
Day4
5/3/1 Mod.
WeightedDips:
Wu- BW*5,20*5,30*5
Work- 40*5,45*3,55*1+(12)
BenchPress-135*5,155*5 185#3*5
InclinePress- 165 3*5
CloseGripBench- 155 3*5
JMpress- 115 3*5
BenchPress- 115*F(22)
Really want to work my way up to 20+ reps at 135 at the end of my workout. JM press is still awkward but getting the form down. I believe I can hang two 45plates and dip for reps but ill work my way up.
Day4
5/3/1 Mod.
WeightedDips:
Wu- BW*5,20*5,30*5
Work- 40*5,45*3,55*1+(12)
BenchPress-135*5,155*5 185#3*5
InclinePress- 165 3*5
CloseGripBench- 155 3*5
JMpress- 115 3*5
BenchPress- 115*F(22)
Really want to work my way up to 20+ reps at 135 at the end of my workout. JM press is still awkward but getting the form down. I believe I can hang two 45plates and dip for reps but ill work my way up.
themondtster
New member
themondtster
New member
Week15
Day5
5/3/1 mod.
FrontSquat:
Wu-95*5,105*5,125*5
Work- 155*5,175*3,195*1+(4)
BackSquat:
Wu- 225 2*5
Work- 255 6*5
Goodmorning 155*4,145*6,135*8
Squat- 155#*F(22) PR on reps
Nice Squat day. Legs are feeling pretty numb. 155 for 22 reps was good and prob could have a few more reps but was out of breathe...need to practice a paced breathing. Made me a mass shake afterwards. Now just need a good nights rest.
Day5
5/3/1 mod.
FrontSquat:
Wu-95*5,105*5,125*5
Work- 155*5,175*3,195*1+(4)
BackSquat:
Wu- 225 2*5
Work- 255 6*5
Goodmorning 155*4,145*6,135*8
Squat- 155#*F(22) PR on reps
Nice Squat day. Legs are feeling pretty numb. 155 for 22 reps was good and prob could have a few more reps but was out of breathe...need to practice a paced breathing. Made me a mass shake afterwards. Now just need a good nights rest.
Buildingup24
New member
195 for 5 on FS nice going man! That puts you right around 225 for singles!
themondtster
New member
Thanks!. Actually 4 is the total for 1+. I feel I could easily hit 225 if I get my tris and shoulders more flexible for my clean grip. There is a stretching exercise I've been trying the last couple times.
Sent from my PG86100 using EliteFitness
