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The Strength Guys
Hybrid Power MesoCycle
Week 3 Day 2
** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over various sets/grips as a warm-up
A1: Dumbbell Bench Press (5 @ 85%)
110's x 5 (8 Sets)
[b] +2 Sets [/b]
A2: Plyometirc Push-Ups:
10 Explosive Reps (8 Sets)
[b] +2 Sets [/b]
[youtube]09kPkRM8In4[/youtube]
[url]http://www.youtube.com/watch?v=09kPkRM8In4[/url]
Hammer Strength Fly Machine (5:5:1 Rep Tempo)
110 x 75 Seconds Timed ~ 7 Reps (4 Sets)
[b] +10 Pounds [/b]
B1: DB Floor Press(5:5:1 Tempo)
55's x 5 (4 Sets)
B2: Hammer Strength Lateral Raises (Explosive)
75 x 15 (4 Sets)
B3: Fat Bar Close Grip Bench Press (5:5:1 Tempo)
185 x 5 (4 Sets)
Wide Grip Seated Row: (15 Seconds Rest between Sets) ((2:0:1 Tempo))
100 x 3 (12 Sets)
[b] +2 Sets [/b]
Post-Workout:
Mandarin Chicken Breakfast Scramble with Potatoes and Broccoli
Pumpkin Pie Protein Pudding with Bananas and Strawberries topped with Chocolate Sugar
Peanut Butter Toast Crunch
[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/1C4EB780-1FD0-43C9-B4F7-2B38CCDD3AC4-7454-0000033586ADDBC9.jpg[/img]
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[QUOTE=The Solution;1018214953]** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **
A1: Dumbbell Bench Press (5 @ 85%)
110's x 5 ([B]8 Sets[/B])[/QUOTE]
Really.F*ckin.Impressive
[img]http://i.imgur.com/ZnqQ5.gif[/img]
Great work Bob.
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Beast mode Bob is back. Another day another workout destroyed. Ho hum
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[QUOTE=BabyOilBrah;1018221373]Really.F*ckin.Impressive
[img]http://i.imgur.com/ZnqQ5.gif[/img]
Great work Bob.[/QUOTE]
This. Holy sh*t thats a beast DB Bench
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As already stated...
What in the efffffff?
110x5x8
That's some serious pushing right there.
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Awesome strength right there. That must have been taxing with that tempo , btw bob what factor do u account most for building up your strength ?
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good work on the dumbbell bench press, seriously impressive.
I finally picked up some peanut butter toast crunch. I really dig it.
Also food related, have you tried the Frosted Apple Cinnamon Muffin Pop-Tarts? Seriously 9/10 for me. Top flavor so far
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Dude, are you hitting those db's with a 5:5:1 tempo?? That's sick!
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[QUOTE=Bnizzle163;1018299193]Dude, are you hitting those db's with a 5:5:1 tempo?? That's sick![/QUOTE]
My Tempo's are listed next to each exercise.
For DB Bench there is not a tempo listed for 5:5:1.. Therefore no.. LOL
[QUOTE=Buffalonian;1018280833]good work on the dumbbell bench press, seriously impressive.
I finally picked up some peanut butter toast crunch. I really dig it.
Also food related, have you tried the Frosted Apple Cinnamon Muffin Pop-Tarts? Seriously 9/10 for me. Top flavor so far[/QUOTE]
Nope. I rarely eat poptarts maybe 1 a week if that.
[QUOTE=rakan92;1018247753]Awesome strength right there. That must have been taxing with that tempo , btw bob what factor do u account most for building up your strength ?[/QUOTE]
Consistency and Dedication. You must keep eating right, training hard to constantly make gains.
Another big factor is i get a lot of people who doubt me and a bunch of "haters" the extra fuel to the fire never hurts. A lot of people said i would never change or succeed in anything let alone step on a stage. It all adds up and sits in the back of my head, not to mention placing 5th in Collegiates this year still has a sour taste in my mouth to improve every day.
[QUOTE=TakedaShingen;1018241473]As already stated...
What in the efffffff?
110x5x8
That's some serious pushing right there.[/QUOTE]
[QUOTE=The Big Sleep;1018240483]This. Holy sh*t thats a beast DB Bench[/QUOTE]
[QUOTE=psychodiver9;1018240063]Beast mode Bob is back. Another day another workout destroyed. Ho hum[/QUOTE]
[QUOTE=BabyOilBrah;1018221373]Really.F*ckin.Impressive
Great work Bob.[/QUOTE]
Nothing impressive, always room for improvement fellas. Can't be satisfied.
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Must be all those good eats because you are straight killing it Bob. Great job.
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I'm blind, what can I say? :p
Pop tarts are good when in a pinch, but when you have time to make an awesome creation: creation > pop tarts.
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[QUOTE=B Con;1018347303]Must be all those good eats because you are straight killing it Bob. Great job.[/QUOTE]
You know it B, see you soon at the ARNOLD!
[QUOTE=Bnizzle163;1018399753]I'm blind, what can I say? :p
Pop tarts are good when in a pinch, but when you have time to make an awesome creation: creation > pop tarts.[/QUOTE]
Not blind, must be in a sugar coma off all those billy bowls!
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[QUOTE=The Solution;1018326483]
Consistency and Dedication. You must keep eating right, training hard to constantly make gains.[/QUOTE]dang and I thought you were using Ray Lewis' deer antler spray
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[QUOTE=determined4000;1018464023]dang and I thought you were using Ray Lewis' deer antler spray[/QUOTE]
Bahaha saw Marc's vid earlier, would rep but on spread
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[QUOTE=determined4000;1018464023]dang and I thought you were using Ray Lewis' deer antler spray[/QUOTE]
[img]http://store.bbcomcdn.com/store/prodimage/prod_24440/image_24440_450_white.jpg[/img]
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[center]
[b][size=5][color=Brown] Peanut Butter Marshmallow and Banana Ice Cream [/b][/color][/size]
[youtube]HW1edxUMxeY[/youtube]
[url]http://www.youtube.com/watch?v=HW1edxUMxeY[/url]
[b][color=blue] Recipe [/b][/color]
45g Whey (PB Marshmallow)
100g Diced Frozen Banana
Touch of Splenda
3/4 cup Milk (I used almond)
[b][color=blue] Directions [/b][/color]
So Simple
Combine all ingredients into a food processor/blender and let it rip for 3-5 minutes.
Transfer to a bowl and allow to freeze for 2-3 hours
Take it out and ENJOY!
[b] Macros [/b]
Calories ~ 300
Protein - ~35g
Carbs - ~ 30g
Fat - ~5g
[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/63134CAA-C62E-4837-8B56-9F62C159D635-2472-000000FED99D6A43.jpg[/IMG]
[/center]
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The Strength Guys
Hybrid Power MesoCycle
Week 3 Day 3
** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over various sets/grips as a warm-up
A1: Bike Sprints
30 Second Sprint / 30 Second Cooldown (6 Sets)
[b] +5 Seconds [/b]
A2: Barbell Squat (5:5:1 Tempo)
205 x 5 (6 Sets)
[b] +10 pounds [/b]
Hack Squats: (2:0:1 Tempo)
2 Plates + 10/Side x 3 (10 Sets)
**15 Seconds Rest Between Sets**
[b] +2 Sets [/b]
B1: Lying Hamstring Curl: (5:5:1 Tempo)
90 x 5 (5 Sets)
[b] +15 Pounds [/b]
B2: Cable Curl: (5:5:1 Tempo)
50 x 5 (5 Sets)
Back Extensions (2 Second Pause at Bottom, Squeeze at Top)
BW x 10 (4 Sets)
Post-Workout:
Chicken and Broccoli Fried Rice
Pumpkin Pie Protein Pudding with diced apples, cinnamon + Chocolate Sugar ..
[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/IMG_4315.jpg[/img]
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all this hype about the new COR-whey I'm about sold on some. I'm almost out of what i've been using, and it's time to switch it up!
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^^Do it, man^^
You have Billy's guarantee :)
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I love how you east-coasters pronounce milk. Gets me every time ;)
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Nice training bro and I like the pw meals :D
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easy post here
[QUOTE=BabyOilBrah;1018757133]oh my god I want that.[/QUOTE]
ditto ^
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Bob Excellent work man ^^^
[QUOTE=wrkoutfrq;1018763593]all this hype about the new COR-whey I'm about sold on some. I'm almost out of what i've been using, and it's time to switch it up![/QUOTE]
Just got my tub today, gonna try it out in some sludge tonight :D
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[QUOTE=wrkoutfrq;1018763593]all this hype about the new COR-whey I'm about sold on some. I'm almost out of what i've been using, and it's time to switch it up![/QUOTE]
You are missing out
PB Marshmallow
Cinnamon Swirl
Or Cookies and Cream
Guaranteed you will love it.
[QUOTE=Bnizzle163;1018824203]I love how you east-coasters pronounce milk. Gets me every time ;)[/QUOTE]
You live on the east too your in Chicago/IL, not in the midwest LOL
[QUOTE=audieswu;1018824813]Nice training bro and I like the pw meals :D[/QUOTE]
Yes Sir! you try that pasta recipe?
[QUOTE=BabyOilBrah;1018873913]Bob Excellent work man ^^^
Just got my tub today, gonna try it out in some sludge tonight :D[/QUOTE]
Could you toss up a review in the product review help out section here brother?
[url]http://forum.bodybuilding.com/forumdisplay.php?f=30[/url]
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Was already planning on it Bob ;)
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Solid workout once again.
PB Marsh was really good but cinnamon swirl is nomz galore :D, will always have in stock :)
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Review of molten chocolate is up.
[url]http://forum.bodybuilding.com/showthread.php?t=151547343&p=1018923773#post1018923773[/url]
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oh man all this COR whey talk...
will be my next order when dymatize is finished for sure
sick work on the 110 db press bob. was very impressed before i even saw 8 sets. great work
and leg session mustve been killer! 10 sets of hacks...nice!
thanks for the recipe! will try asap
how many days a week you at it lately? still 5?
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[QUOTE=therockap1;1018902883]Solid workout once again.
PB Marsh was really good but cinnamon swirl is nomz galore :D, will always have in stock :)[/QUOTE]
You try Cookies and Cream yet?
[QUOTE=BabyOilBrah;1018956963]Review of molten chocolate is up.
[url]http://forum.bodybuilding.com/showthread.php?t=151547343&p=1018923773#post1018923773[/url][/QUOTE]
IN!!!
[QUOTE=NDeeps27;1018973143]oh man all this COR whey talk...
will be my next order when dymatize is finished for sure
sick work on the 110 db press bob. was very impressed before i even saw 8 sets. great work
and leg session mustve been killer! 10 sets of hacks...nice!
thanks for the recipe! will try asap
how many days a week you at it lately? still 5?[/QUOTE]
2 days On, 1 Day off sometimes work gets in the way of this, so i aim for 4-5 a week.