Sup guise, I'm starting up a new log over here, formerly from the PL section. I'm taking a bit of a break from straight powerlifting training and will be running with Layne's Power Adaptive Hypertrophy Training. I've been lifting for about 2 1/2 years now. Currently 6'3, 222 pounds, and I'm looking to shed some fat while running PHAT. I'll be lifting 5x a week with carido 3-4x a week.
Diet is pretty clean with a modest 500 cal deficit.
My lifts are:
S: 515 (thanks to Smolov Squat Cycle)
B: 330
D: 505 (weak compared to squat, but I've had low back issues that forced me to switch from conventional to sumo)
My training is laid out as follows:
Sun: Upper Power
Mon: Lower Power
Wed: Back/Shoulders Hypertrophy
Thurs: Lower Body Hypertrophy
Fri: Chest/Arms Hypertrophy
This was my old log in the PL section.
http://forum.bodybuilding.com/showth...hp?t=131803823
Today is an off day but I'll likely do some moderate cardio and ABs after work.
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Closed Thread
Results 1 to 30 of 6696
Thread: mm55: Strong + Ripped
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05-17-2011, 06:15 AM #1
mm55: Strong + Ripped
There is no need to be upset
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05-17-2011, 06:18 AM #2
- Join Date: Nov 2008
- Location: Grayson, Georgia, United States
- Age: 37
- Posts: 21,784
- Rep Power: 203888
lololol how are you? I'm in!
RIP mainsqueeze530
y u leave us so early bro?
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05-17-2011, 06:25 AM #3
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Good luck man, subbed
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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05-17-2011, 06:29 AM #4
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05-17-2011, 06:30 AM #5
- Join Date: Aug 2009
- Location: North Carolina, United States
- Posts: 8,213
- Rep Power: 426207
Hey cutie, you look amazing!
Subbed.
Actually, you look like you on dat ****gy time. Hope PHAT helps you out!
(not srs)(maybe kinda srs)A lion doesn't jump on prey expecting to get its ass whipped.
~Snappin' Necks and Cashin' Checks~
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05-17-2011, 06:35 AM #6
Subbed.
Hopefully one day I can squat as much as you. My squat total and form are horrible right now. lolMy log: http://forum.bodybuilding.com/showthread.php?t=136366931
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05-17-2011, 06:46 AM #7
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05-17-2011, 06:58 AM #8
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05-17-2011, 06:59 AM #9
Another hypertrophy journal? I'm in anyway. <3
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05-17-2011, 07:23 AM #10
in and sub'd
[̲̅$̲̅(̲̅ ͡° ͜ʖ ͡°̲̅)̲̅$̲̅]
The lording over will be YOOOOGE!!
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05-17-2011, 07:35 AM #11There is no need to be upset
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05-17-2011, 07:46 AM #12
in on this mm.
1st page :PThe world would be a better place if everyone would channel their frustration and anger to better themselves and be nicer to everyone they meet. Everyone has their own fights and stories to tell, you are not more important than another.
- note to self, lessons from 2016.
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05-17-2011, 10:18 AM #13
Yo, I am all up in here.
If motivation comes in a liquid form, it would be dripping off my fingers tips.
They Mad I am Asian and Not Juicing Crew.
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05-17-2011, 10:32 AM #14
easier travel for you in this section lol, thanks brah.
Nice good to have you Evo.
So far today I've eaten:
2 scoops Myofusion whey
3 egg omelete w/ 1 slice of pepperjack cheese
few cups of coffee
1 can of tuna w/ light mayo and celery on deli flat
30 raw almonds
1 Chobani Yogurt
1 Pure Protein Bar
2 more scoops of Myofusion
1 babybel light
Chicken & Vege stir fry for dinner
1 cup brown rice
231g P/171g C/86G F
2348 cals
Also did HIIT on the treadmill for 15 min.
4x8 Hanging leg raises (streight legs)
4x25 Bicycle Crunches
25x8x3 weighted decline situpsLast edited by mm55; 05-18-2011 at 04:11 AM.
There is no need to be upset
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05-18-2011, 12:29 AM #15
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05-18-2011, 04:02 AM #16
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05-18-2011, 05:08 AM #17
Hey mm, what would you suggest for a good squat routine? Yesterday was a really bad squat day for me, because I'm just not consistently going parallel. Not that I'm not trying, but I think the weight I'm doing is too high. My true squat max might not even be 3 plates on each side going parallel.
Going away from LIME squat. I was thinking about a 5x5, maybe twice a week? Lower the weight a decent amount, work on form (obviously), up the weight 5-10 lbs. a week. I WILL do smolov at some point, but I'm not even thinking about doing it until beginning of next year at the earliest, even if my form gets consistent over this summer.
By the way, RDL's are awesome. lol First time doing em yesterday, and assuming my form was ok, it's a great workout.My log: http://forum.bodybuilding.com/showthread.php?t=136366931
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05-18-2011, 05:23 AM #18
5x5 is AWESOME for noob gains. Since you're relatively new to lifting but you have some strength, I'd consider the intermediate 5x5 (madcows). This will have you squatting 3x a week, benching 2x a week, and DLing 1x a week. I would consider doing this for all your lifts. It will move you up 5 pounds a week in all lifts in a linear fashion. This one is such a favorite because on Friday because you'll perform a heavy triple with 5lbs more than you did Monday of that week, then the Monday of the following week you turn around and hit that weight you did for a triple for a top set of 5.
Check it out (madcow intermediate 5x5):
http://startingstrength.wikia.com/wiki/Bill_Starr_5x5
Do that (you can add some assistance stuff if you like) and eat enough and you'll make some serious gains.There is no need to be upset
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05-18-2011, 05:30 AM #19
How do you like the HIIT? I mean like do they make your legs sore and tired for the next workout?
The world would be a better place if everyone would channel their frustration and anger to better themselves and be nicer to everyone they meet. Everyone has their own fights and stories to tell, you are not more important than another.
- note to self, lessons from 2016.
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05-18-2011, 05:35 AM #20
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05-18-2011, 06:52 AM #21
For the record, I'm not new too lifting. But there are 2 factors against me. #1: When I learned to lift years ago, I obviously learned many exercises, but I would say just enough exercises for a simple routine. It wasn't until a couple years ago where I started browsing sites like these and was introduced to many other exercises that I've been missing out on.
#2: Before last year, the only real compound exercise I had been doing for years was bench. Honestly, I didn't know exactly how important and beneficial squats and deadlifts were up until last year. And even then, when it came to squatting in particular, I never did it consistently, and even when I did, I was not aware of exactly how far I was supposed to have been squatting down.
Sorry if I'm sounding defensive. I don't mean too man. I'm just sayin that with squats in particular, I've never really gone hardcore or consistent on them. That's all. Having said all that, I'll definitely look into running a program like that. Or at the very least, 1 heavy squat day, and 1 light day maybe.My log: http://forum.bodybuilding.com/showthread.php?t=136366931
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05-18-2011, 07:05 AM #22
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05-18-2011, 07:20 AM #23
Last edited by mm55; 05-18-2011 at 07:29 AM.
There is no need to be upset
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05-18-2011, 08:04 AM #24
15 minutes of HIIT daily for your cut? Will you have off days?
[̲̅$̲̅(̲̅ ͡° ͜ʖ ͡°̲̅)̲̅$̲̅]
The lording over will be YOOOOGE!!
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05-18-2011, 08:06 AM #25
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05-18-2011, 09:33 AM #26
In this bish! Let's do work!
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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05-18-2011, 03:13 PM #27
Good to have you Bull ^^^^^
Back/Shoulders: Hypertrophy
BB Rows
+10 from last week, 30 second rest
195x3x6
Rack Chins
BWx12x3
Seated Cable Row
180x10
200x8x2
DB Rows
+10 from last wk
110x12x2
CG Pulldowns
120x15x2
WG Upright Rows
100x10x2
Shrugs
335x15x2
Later DB Raises
30x8x3There is no need to be upset
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05-18-2011, 03:21 PM #28
Nice work broski. Strong new avi. Will fap again. (no homo)
If motivation comes in a liquid form, it would be dripping off my fingers tips.
They Mad I am Asian and Not Juicing Crew.
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05-18-2011, 03:22 PM #29
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05-18-2011, 03:32 PM #30
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