Phaded single factor 5x5.

[kethnaab]

oh.

i wear combat boots.

 

[jumpshot]

hour to an hour and a half.. why do you ask good sir..

just curious cuz I was looking over your routine and I was trying to figure how fast you were moving through it.

 

[Phaded]

just curious cuz I was looking over your routine and I was trying to figure how fast you were moving through it.

i was hitting biceps/triceps/forearms/shoulders in between the earlier big sets (deads,squats,bench) but i realized thats hindering my strength.. so thats when my worksout were taking 1 hour .. now i'm in there around an hour and a half..

 

[Phaded]

Wed

Front Squats
135 x 5
185 x 5
225 x 5 (Form blew cock so i went back down)
185 x 5
185 x 5

Incline Bench
135 x 5
165 x 5
205 x 5
225 x 5
255 x 5 (pr)

Deads
95 x 5
185 x 5
230 x 5
275 x 5
325 x 5

Standing OHP
95 x Failure x 4

Standing Barbell Curls
95 x 5 x 3

Cable Side Raises
3pl x 6 x 3

Barbell Shrugs
315 x 5 x 3

diet

meal 1
half cup oatmeal
honey
protien shake

meal 2
1 lb turkey breast
yellow rice

meal 3
meal 4

 

[Phaded]

Sat

Pretty happy with todays results... good form and hit everything pretty clean had to redo a set in bench because the pins were too high and i couldn't lift it off anyhow on too the workout..

Squats
135 x 5
185 x 5
225 x 5
275 x 5
310 x 3
225 x 8

Bench
135 x 5
185 x 5
225 x 5
295 x 5
325 x 3
225 x 8

Rows
135 x 5
155 x 5
175 x 5
205 x 5
225 x 3 (woohoo)
185 x 8

Dips
75 x 8 x 3

Needsize Abs..

diet

meal 1
chick fila chicken sandwich
tator tots

meal 2
honey barbeque fritos

meal 3
sonnys barbeque pork and chicken plate

meal 4
rommaine lettuce head
italian dressing
sliced turkey breast


holy shit i ate really bad today.. looks like i'm gonna hit up a 45 min cardio session tommorow..

 

[Phaded]

Sunday

seated ohp
95 x 8
115 x 8
135 x 5

Barbell Shrugs
135 x 20
225 x 10
315 x 8

Skull Crunchers
135 x 8

Pressdowns
12pl x 10 x 2

Chins
bw x 15 x 2

cardio
treadmill 6% incline 6 mph 7mins

diet
meal 1
cup of oatmeal
banana

meal 2
protien shake

meal 3
turkey sandwich

meal 4
ahi tuna
rice
green beans
chopped onions

meal 5
protien shake

 

[nelmsjer]

Nice chins, man. That is too impressive.

 

[Phaded]

FUCKING RIGHTEOUS BITCHES

MON

Squats
135 x 5
185 x 5
225 x 5
275 x 5
310 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
320 x 5 (woofuckinghoo)

Rows
135 x 5
155 x 5
175 x 5
205 x 5 (underhand grip still hurts too much to do, broken wrist)
225 x 5

Barbell Curls
120 x 5 x 3

Standing Dumbell Rows
125 x 5

Calf Raises
3 burn out sets

Cleans
135 x 20

 

[Phaded]

and holy fucking shit i love cleans.

 

[Guinness5.0]

Awesome. PR-fests are fun, eh?

BTW I don't think I've seen a 20-rep set of PC's before. Pretty tiring I bet.