Bigger, Faster, Stronger

[hlss09]

Wutsup guys. I am 22 years old, about to graduate college, moving soon, and training hard. My goals are to get strong, big, fast, and powerful.

Some current numbers:
6'2
185ish lbs
Bench: 215 close grip
OHP: 135 x 3 (probably good for more)
Deadlift: 445 x 1
Squat: not sure but somewhere around 275-300 (just switched to oly high bar)

I'm currently playing basketball and soccer, so on top of training I have a lot of practices/games. But that will be ending soon, and I'll probably still play - just on my own or with friends, etc. *I don't believe in overtraining*

Anyway, I'm running a program called HP Mass roughly. It's based on submaximal lifting, high frequency, and mostly using compounds.


Yesterday's training:

-- OHP: 95 x 3, 105 x 3, 115 x 3, 125 x 3, 135 x 2, 115 x 3, 120 x 3, 125 x 3, 115 x 3

-- Bench: 95 x 3, 135 x 3, 155 x 3, 175 x 3, 185 x 3, 175 x 3, 180 x 3

Cut it short here. My shoulder was feeling really tight and I decided to be safe rather than sorry. I tested maxes last week and I think I tweaked my front delt a bit. Going to rest it up a bit and I'm sure it'll be fine.


Then played a game of bball full court. My team lost but we played hard.

______________________________

And today's food:

Meal 1) 120g oats, 1 tbsp PB, 1/2 scoop whey, 150 Siggis yogurt

Meal 2) Protein Bar, 200g chicken, veges, 1 bagel, 2 tbsp PB, 1 scoop whey blended w/ fiber

Meal 3) 4 eggs, 1 bagel, 2 slices FF cheese

Meal 4) 1.75 scoops whey blended in fiber

Macros:
Protein: 218
Carbs: 263
Fat: 71
Calories: 2,542

This is an off day so a bit less food than usual. Slowly bumping up food intake as I just restarted counting, and want to take things slow.

[fr0IVIan]

I'm in

side you

[Spidey22]

I'm in.... again.....

[hlss09]

Thx guys!

4-4-13

Played 2 games of full court bball. Played HARD. Worked up a nice sweat, and had a good time.

Then foam rolled and stretched a bit.

-- Snatch from blocks: bar x a bunch, 55 x 2, 55 x 2, 65 x 1, 65 x 1, 65 x 1, 75 x 1
Mainly working on technique. I feel really nervous doing these simply because your shoulder is in a weird position "catching" the BB overhead, so I'm taking it slow and light.

-- Deads: 135 x 2, 225 x 2, 275 x 1, 315 x 1, 335 x 1 every 30 seconds for 10 reps

-- Squats: 135 x 2, 155 x 2, 185 x 1, 205 x 1, 225 x 1, 245 x 1, 255 x 1

Done. Trying to stay well under my maxes and not fail any lifts at all.




Today's food:

Meal 1) Bagel w/ 3 eggs and 1 slice FF cheese, 150g Siggi's yogurt

Meal 2) 50g oats, 3/4 tbsp PB, 3/4 scooop whey w/ fiber

Peri) 65g carbs, EAA's

Meal 3) 150g chicken, 185g red potatoes, 255g veges, 3/4 scoop whey w/ fiber

Meal 4) 5 eggs, 1 tbsp VCO, 185g red potatoes, 3 slices bread, 150g chicken, 3/4 scoop whey w/ fiber

Protein: 217g
Carbs: 330g
Fat: 68g
Calories: 2,751

Normally Meal 4 would be 2 meals but this is just how today worked out

[Jab1]

IN and subbed. Now don't randomly stop posting again!

[hlss09]

4-5-13

Foam rolled upper back and did some RC stretches

-- OHP: bar x 3, 95 x 3, 105 x 3, 115 x 3, 120 x 1, 125 x 1, 135 x 1, 115 x 3, 120 x 3, 125 x 3, 115 x 3
* staggered in bent over db flies *

-- Bench: 135 x 3, 155 x 3, 185 x 3, 175 x 3, 180 x 3, 185 x 3, 175 x 3

-- Slight Decline Bench: 135 x 3, 155 x 3, 165 x 3, 155 x 3, 160 x 3, 165 x 3, 155 x 3

1a) DB Bench w/ feet in air: 55 x 12, 55 x 12, 55 x 12
1b) Hanging Knee Raises: x 10, x 10, x 10

[hlss09]

Food:

Meal 1) 3/4 scoop whey w/ fiber, 1/2 cup oats

Peri) EAA's

Meal 2) 3/4 scoop whey w/ fiber, 1/2 cup oats

Meal 3) 150g chicken, veges, 2 slices Ezekiel bread, 1/2 tbsp VCO

Meal 4) Bagel, 2 eggs, slice of FF cheese

Meal 5) 2.5 cups oats, 2.5 tbsp PB, 45g whey w/ fiber

[hlss09]

-- Pullups: 8 x 8

-- Trap Bar Rows: 135 x 8 x 4 sets

1a) Machine Row: 4 x 10
1b) GHR Situps: 4 x 15

2a) Lat Pulldown: 3 x 8-10
2b) Straight Arm Rope Pulldowns: 3 x 8

-- Hammer Curls: 4 sets

-- DB Curls: 4 sets

[hlss09]

Off day food:

Meal 1) 3/4 scoop whey w/ fiber, 30g cereal, 2 slices Ezekiel drizzled in 1/2 tbsp VCO

Meal 2) 8oz chobani 0%, 1/2 scoop whey, 400g chicken, 150g red potato, 1/2 tbsp VCO, veges

Meal 4) 5 eggs, 125g red potato

Meal 5) 3/4 scoop whey w/ fiber, 2 cups oats w/ 2 tbsp PB


Protein: 219g
Carbs: 272g
Fat: 72g

[NaturalPursuit]

following along BRO!

[hlss09]

4-8-13

Rotator Cuff stretches, band pull-aparts, etc

-- OHP: 95 x 3, 105 x 3, 115 x 3, 120 x 3, 125 x 3, 115 x 3, 115 x 3, 120 x 3, 120 x 3, 125 x 3, 125 x 3, 115 x 3

-- Bench: 135 x 3, 155 x 3, 175 x 3, 165 x 3, 165 x 3, 170 x 3, 170 x 3, 175 x 3, 175 x 3, 165 x 3

-- Decline Bench: 135 x 3, 155 x 3, 165 x 3, 155 x 3, 155 x 3, 160 x 3, 160 x 3, 165 x 3, 165 x 3, 155 x 3

[hlss09]

@ Natural Pursuit: thanks man, I appreciate it!

Food:

Meal 1) 3/4 scoops whey w/ fiber, 1/2 cup oats

Peri) EAA's

Meal 2) 1.5 scoops whey w/ fiber, 2 slices Ezekiel drizzle in 1/2 tbsp VCO

Meal 3) Bagel w/ 2 tbsp PB

Meal 4) 200g chicken, veges, 2 slices Ezekiel

Peri) EAA's

Meal 5) 5 eggs, 3 whites, 1 slice FF cheese, 170g oats, 3/4 scoops whey w/ fiber


Protein: 218g
Carbs: 341g
Fat: 68g

** Lifted in the morning, playing a soccer game this evening, hence 2 peri drinks

[hlss09]

4-9-13

-- OHP: 95 x 3, 105 x 3, 115 x 3, 120 x 3, 110 x 3, 110 x 3, 115 x 3, 115 x 3, 120 x 3, 120 x 3, 110 x 3

-- Bench: 135 x 3, 155 x 3, 175 x 3, 165 x 3, 165 x 3, 170 x 3, 170 x 3, 175 x 3, 175 x 3, 165 x 3

-- Slight Decline Bench: 135 x 3, 155 x 3, 165 x 3, 155 x 3, 155 x 3, 160 x 3, 160 x 3, 165 x 3, 155 x 3

[hlss09]

BTW broke my big toe playing soccer last night

That makes benching w/ leg drive hard lol

[Jab1]

Workouts looking good though dude, how's the speed and power feeling on those sets?

[MITCHAPAL00ZA]

dem broken toes. heal up brotha....u gotta pretty much take squats outta the routine for now, right?

[hlss09]

@ Andrew: speed is pretty good. Really liking the programming lately, no frills - straight to the point - get it done!

@ Mitch: ya for the time being I'm going to replace my lower day by another upper body day most likely lol


Saw a doctor and turns out I have 2 broken toes, a sprained toe/bone thing, and possible stress fractures that won't show up on x-ray for a few days...Could be better, could be worse

[hlss09]

Food:

Meal 1) 3/4 scoops whey w/ fiber, 10oz greek yogurt w/ 1/3 scoop whey, coffee w/ 10g coconut oil

Meal 2) 150g chicken, veges, 1tbsp EVOO, 2 slices cinnamon raisin Ezekiel

Meal 3) 150g chicken, 220g red potatoes, veges, 7g VCO

Meal 4) 1.5 cups oats, 5 eggs + 3 whites cooked in 5g VCO, 2 slices Ezekiel, 3/4 scoops whey w/ fiber

Protein: 216g
Carbs: 275g
Fat: 73g

Trying to eat healthful, good tasting foods. I have no beef with IIFYM, but I also believe that good quality food is good for you (duh). I think that eating junk has 0 impact on physique provided you stay within macros, but I "feel" better eating well. Also, eating bro-style tends to be cheaper - 10 lbs red potatoes for like $3...can't beat that...

[hlss09]

Today's Lift:

-- OHP: 95 x 3, 105 x 3, 115 x 3, 125 x 3, 110 x 3, 110 x 3, 115 x 3, 115 x 3, 120 x 3, 120 x 3, 110 x 3

-- Bench: 135 x 3, 155 x 3, 165 x 3, 165 x 3, 170 x 3, 170 x 3, 175 x 3, 175 x 3, 165 x 3

-- Decline Bench: 135 x 3, 160 x 3, 160 x 3, 165 x 3, 165 x 3 done

Called it early by a few sets because my foot and wrist/forearm were hurting and I just wasn't into it today. Decent workout - I hit my lifts with okay speed but the intensity wasn't there and I was not motivated. Whatever, will hit it tomorrow - life goes on.

[hlss09]

Food:

Meal 1) 1/2 scoop whey w/ fiber, coffee w/ 7g VCO

Peri) EAA's

Meal 2) 3/4 scoop whey w/ fiber, 2 slices Ezekiel sesame bread

Meal 3) 150g chicken, veges, 222g red potatoes, 1 tbsp EVOO; 8oz 0% Greek Yogurt mixed w/ 1/3 scoop whey

Meal 4) Whey w/ fiber

Meal 5) 3 1/8 cups oats, 1 scoop whey w/ fiber, 4 eggs, 2 slices Ezekiel

Protein: 218g
Carbs: 337g
Fat: 69g


That's a lot of oats at meal 5

[hlss09]

Off Day today. Food:

Meal 1) Whey w/ fiber; 10oz 0% Chobani mixed w/ whey; coffee w/ 10g VCO

Meal 2) 150g chicken, veges, 150g red potato, 7g VCO; Whey w/ fiber

Meal 3) 8oz 0% Chobani w/ 1tbsp PB

Meal 4) Steak Burrito bowl from Chipotle, 2 apples w/ 2 tbsp PB, bag lowfat popcorn, shake w/ fiber

Protein: 220g
Carbs: 288g
Fat: 72g

[hlss09]

Today's Lift:

-- Pullups: BW x 12, 12, 10, 10, 8, 8

-- Cable Row: 3 sets

-- Machine Row: 3 sets

-- Lat Pulldown: 3 sets

-- Incline DB Curls: 3 sets

-- Hammer Curls: 3 sets

-- DB Curls: 2 sets

* Abs thrown in here and there *

Back/Bi's workouts are always kinda "uninspired" for me...I don't really like training either muscle group all that much tbh. Alas I still got it done, and felt pretty good after. I think training with a partner would help maybe, but tbh I just really hate back training lol.

Food:

Meal 1) 1 scoop whey, 40g oats, 1 tbsp PB; coffee w/ 7g VCO

Meal 2) 196g chicken, veges, 222g red potato; coffee w/ 7g VCO

Peri) EAA's

Meal 3) 1 scoop whey; 4 slices Ezekiel w/ 2tbsp PB

Meal 4) 300g chicken, veges, 145g rice, 148g red potato, 7g VCO; 2/3 scoop whey


Protein: 218g
Carbs: 348g
Fat: 68g

[detazathoth]

Did you shave your nip hair yet?

[hlss09]

Carlos, that's a little personal don't you think?

Today's Lift:

--OHP: 95 x 3, 105 x 3, 115 x 3, 125 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3
* Bent Over DB Flyes staggered b/w some sets*

--Bench: 135 x 3, 155 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3
*Ab Rollouts staggered b/w some sets*

--Decline Bench: 160 x 3, 165 x 3, 170 x 3, 160 x 3, 165 x 3, 170 x 3, 160 x 3, 165 x 3, 170 x 3, 160 x 3
*DB Shrugs staggered b/w some sets*

[hlss09]

Food:

Peri) EAA's

Meal 1) 80g oats, 2 slices Ezekiel, 1 scoop whey

Meal 2) 220g chicken, veges, 222g red potato, 1tbsp VCO

Meal 3) 245g chicken, veges, 135g rice (dry measure), 3 eggs, 1/2 tbsp VCO

Meal 4) 4 slices Ezekiel, 2tbsp PB, 1 scoop whey

Protein: 219g
Carbs: 350g
Fat: 68g

[hlss09]

Today was pretty much the same as yesterday:

--OHP: 95 x 3, 105 x 3, 115 x 3, 125 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3
--Facepulls staggered b/w sets


--Bench: 135 x 3, 155 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3


--Decline Bench: 160 x 3, 165 x 3, 170 x 3, 160 x 3, 165 x 3, 170 x 3, 160 x 3, 165 x 3, 170 x 3, 160 x 3

[fr0IVIan]

fml your off day carbs are >2x mine

dat skinny bitch metabolism

[hlss09]

Well John you can't expect your metab to be on par w/ a 22 yr old's when you are 3x his age...


Today's training:

Supposed to be a lower body session but my broken toes/foot still making that impossible

-- Snatch Grip High Pulls from blocks: 95 x 3, 95 x 3, 135 x 2, 135 x 2
had to stop. bar is too slippery - even w/ straps. stupid college gym.

-- DB Incline Bench: 50 x 8, 60 x 5, 70 x 5, 80 x 5, 85 x 7 (rep PR I think)

1a) Slight Decline DB Bench: 60 x 10, 60 x 10, 60 x 10
1b) Pushups: BW x 10, 10, 10

-- Machine Press (slow and controlled): 3 x 10

-- Cable Fly's: couple of sets


Been very very busy past few days. Worked from about 9am to 10pm yesterday, crashed, woke up at 6am and hit the gym. Getting it done.

[hlss09]

--OHP: 95 x 3, 105 x 3, 115 x 3, 120 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3, 115 x 3, 120 x 3, 110 x 3
--DB Shrugs staggered b/w sets

--Bench: 135 x 3, 155 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3, 170 x 3, 175 x 3, 165 x 3


--Decline Bench: 160 x 3, 165 x 3, 170 x 3, 160 x 3, 165 x 3, 170 x 3, 160 x 3, 165 x 3, 170 x 3, 160 x 3

[Jab1]

Been very very busy past few days. Worked from about 9am to 10pm yesterday, crashed, woke up at 6am and hit the gym. Getting it done.

Impressive!