Phaded single factor 5x5.

[Phaded]

fronts felt great actually as the weight got heavier it put alot more stress on my front delts but i guess ill have to get used to that.. but i was getting ass all the way low ass possible.. i was scared a few times i wasn't gonna be able to get up ill have to hit them next time in a powerrack..

 

[Phaded]

Thurs

Random Bicep Shit

food

meal 1
mcdonalds sausage biscuit
hashbrown
big orange juice

meal 2
protien shake

meal 3
wendys spicy chicken sandwich combo

meal 4
chips salsa
coca cola

meal 5
bottle of red wine
16 oz ribeye
loaded baked potatoe.

 

[ugashred]

Thurs

Random Bicep Shit

food

meal 1
mcdonalds sausage biscuit
hashbrown
big orange juice

meal 2
protien shake

meal 3
wendys spicy chicken sandwich combo

i guess today is my cheat day..

LOL! Everyday is your cheat day bro!

But I'll keep saying it -- you're a freak to be making gains on that diet of yours. The fact that you can hit solid workouts on such a diet is amazing in itself.

You'd be amazed at what kind of crazy gains you'd be making on a solid clean diet.

 

[Phaded]

ya you are actually right on everyday being a cheat day.. but some days i'm just ridiculous with it.. like today for example.. just ate some chips and salsa and going to a steakhouse tonight..

 

[Phaded]

FRIDAY (GETTING STRONGER BITCHES AND HEAVIER) BW 234

Squat
Bar x 20
135 x 5
185 x 5
225 x 5
275 x 5
305 x 3
225 x 8

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

Rows
95 x 5
135 x 5
155 x 5
185 x 5
205 x 3
155 x 8

Standing Dumbell Rows
100 x 8 x 3

Weighted Dips
90 x 6 x 3

diet

meal 1
cup oatmeal
protien shake
banana

meal 2
turkey sandwich
french fries
pint of guiness
meal 3

meal 4
two chicken patties
orange gatorade

meal 5
chicken wings
white rice
water

 

[ugashred]

FRIDAY (GETTING STRONGER BITCHES AND HEAVIER) BW 234

Squat
Bar x 20
135 x 5
185 x 5
225 x 5
275 x 5
305 x 3
225 x 8

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

Rows
95 x 5
135 x 5
155 x 5
185 x 5
205 x 3
155 x 8

Standing Dumbell Rows
100 x 8 x 3

Weighted Dips
90 x 6 x 3

diet

meal 1
cup oatmeal
protien shake
banana

meal 2
turkey sandwich
french fries
pint of guiness
meal 3

meal 4
two chicken patties
orange gatorade

meal 5
chicken wings
white rice
water

I like your meal 3 haha. Workout looks solid bro -- I'm surprised your BB Row lifts aren't higher based on your high squat and bench lifts. Diet's looking a lot better too. Keep it up!

 

[Phaded]

I like your meal 3 haha. Workout looks solid bro -- I'm surprised your BB Row lifts aren't higher based on your high squat and bench lifts. Diet's looking a lot better too. Keep it up!

ya bro i dont know why my row is so low.. prob. cause i'm doing pendlay rows... and my squat isn't high at all its actually very low.. ill say the only thing i have that is slightly high is my bench..

 

[Guinness5.0]

I'm questioning the standing DB rows - I think the Pendlays are enough and that you're likely to slow your progress on 'em with the extra db rows.

Wait - do you mean upright rows?

 

[Phaded]

instead of a bent over with knee on bench dumbell row.. i'm standing up with my back at like a 45 degree angle and pulling from my shins/knees..

 

[DZLS]

damn i just went through your whole journal here bud...

so in 10 weeks you've gained about 6 or 7 pounds... have you had your bodyfat checked at all...? you said you were 11-12% in the first pic, but it looks more like 14%+...

your diet is simply a train wreck, and with the weights you were putting up, i would have expected better results... the sinus infection is an ass kicker, and the business trips don't help much either...

i think you should probably cut back on some of the additional bicep work you are doing... that's why your rowing is in the shitter...