Size Strength & Awesomeness

[jdl508]

pics are impressive bro - your back is looking huge
i slacked over the fathers day weekend on diet as well but protein intake was all good

 

[Buildingup24]

pics are impressive bro - your back is looking huge
i slacked over the fathers day weekend on diet as well but protein intake was all good

Thanks man- I think it's from just doing so many body weight pullups like 6x a week plus whatever back work I do on top of that. Worked well.

And I feel you on the food but damn it felt good!

 

[Buildingup24]

Push
6/18/12

Rear Delt Cable Fly:
5lbs-20-20-20-15 (burned like hell)

Clean then Press:
135/140/145-8/6/4 (up 1 rep across board)
140/145/150-7/5/4-PR on 150.

Strict Press:
135-3x5
Weighted Dips:
50-12-11 (PR on 12 reps)

DB Upright Row/lateral:
20-4x14
5-4x8

5 hill sprints

 

[Buildingup24]

Food:
6AM-1.5 cups cooked oats/blueberries/banana
Workout- 10g amino acids
Postworkout-3 scoops whey/ 1.5 cups oats/blueberries/banana
Lunch: 1lb 90/10 beef/veggies
Snack- 30g protein
Dinner: chicken breast (1lb)/1.5 tbsp olive oil

 

[Evan Tipps]

Push
6/18/12

Rear Delt Cable Fly:
5lbs-20-20-20-15 (burned like hell)

Clean then Press:
135/140/145-8/6/4 (up 1 rep across board)
140/145/150-7/5/4-PR on 150.

Strict Press:
135-3x5
Weighted Dips:
50-12-11 (PR on 12 reps)

DB Upright Row/lateral:
20-4x14
5-4x8

5 hill sprints

Congrats on the Dip pr bro. I used to love weighted dips.. Havent done them in a long while now. You have some strong shoulders bro!

 

[Buildingup24]

Thanks man!
Yeh Im a big fan of overhead pressing. Put heavy stuff overhead looks cool too haha

 

[themondtster]

Both PRs are nice. 150*4 is great, also the dip. 50#*12 should be good for close to 90#*1.

 

[zedhed]

Hey bro, just got done reading your last 9 pages. Nice log here bro.
And I gotta say I love the food pics. That is cool that you post them up. Sorry bout the gf bro but glad for you that you got it figured out early on.
So what are you goals for like the next 12 months bro, workout and body wise?
Subbed!

 

[Buildingup24]

Hey bro, just got done reading your last 9 pages. Nice log here bro.
And I gotta say I love the food pics. That is cool that you post them up. Sorry bout the gf bro but glad for you that you got it figured out early on.
So what are you goals for like the next 12 months bro, workout and body wise?
Subbed!

thanks Zed! Yeah I'm big on cooking, its fun. Chicks dig it too haha.
The ex, yeah I have a lot of school ahead of me, our life plans differed, I'm just about to turn 21, I'm not worried.

The game plan is size and strength- main lifts like DL, front squat, overhead, and bench- keep reps around 3-8.
Accessory work-dips/DB press, floor press/ leg press in the 8-12 rep range
cable work/isolation in the 12-15 range.

Want to get up to 170 by Dec.--being 5'6", a fairly lean 170 is pretty good size--currnetly sitting around 155-160 depending on how much water I'm holding n whatnot. Stronger and bigger is what I'm after.


Any input on the workouts would be appreciated--i do push/pull/legs n repeat--i take days off when I need to. for Push i alternate between chest emphasis and shoulder emphasis.
I condition whenever I want-i simply add in the calories to stay in a surplus.
I don't back squat because I never got good quad work out of it. Plus after a stress fracture in December, it just never felt good on it. But I can front squat ATG no problem.

 

[Buildingup24]

Legs 6/19/12

Front Squat: heavy singles
195-3x1
205-5x1
225-1x1

Split Squat:
30lbs- 3x6 each leg

Leg Press superset front squat:
405-3x10
135-3x5

^^that is an intense pairing!

So leaned out since last pics. Need to up calories to 3300-3500 instead of 3000.
Some pics this morning after leg session.
Quads are finally growing- feels good. Shoulder width seems to have improved. Need to hit upper chest more n bring up my arms.