Byukid prime nutrition intra-md - dropping a log

**byukid** · 01-19-2016, 05:16 PM

Background: Powerlifting and strongman.

Goals: Get strong, get un-fat

Progress: somewhat less fat. Somewhat more strong

Program: 5/3/1 and counting calories/macros

**Rob1882** · 01-19-2016, 05:45 PM

In!

**JSClen** · 01-19-2016, 05:52 PM

so in!

5/3/1 has so many permutations, what is your routine like? straight 5/3/1? your own assistance or one of the various templates out there?

**byukid** · 01-20-2016, 05:22 AM

Originally Posted by JSClen

so in!

5/3/1 has so many permutations, what is your routine like? straight 5/3/1? your own assistance or one of the various templates out there?

Basically use my own assistance which typically goes for 50 reps in the same movement (e.g 5 x10 squats), then 2 more movements (usually high rep machine stuff or abs)

**kissdadookie** · 01-20-2016, 06:51 AM

As long as you're dropping a log and not a deuce, come to think of it, the two could be interchangeable. Never mind. IN.

**byukid** · 01-20-2016, 01:10 PM

1 Squat
135 lbs x 10 reps
225 lbs x 7 reps
315 lbs x 5 reps
360 lbs x 5 reps
415 lbs x 5 reps
470 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 7 reps
315 lbs x 5 reps
last three sets had pauses incorporated (225 x5- 3 sec each, 275 x7- 5 sec on last rep, 315 x5- 5 sec on last 2 reps)

2 Cardio (general)
15:00

Taste is fantastic- like an orange creamsicle. Very smooth. Didn't hardly get any fatigue even on the longer pauses. Cardio was some interval work on a bike. (1:30-:30 slow/fast).

I like it. Hoping to see in a few weeks how it helps with 20 rep squat days

**kissdadookie** · 01-21-2016, 06:42 AM

Yeah buddy. Killing it.

**byukid** · 01-21-2016, 08:03 AM

1 Overhead Press
45 lbs x 10 reps
95 lbs x 8 reps
135 lbs x 5 reps
180 lbs x 5 reps
210 lbs x 5 reps
240 lbs x 5 reps
135 lbs x 10 reps
135 lbs x 8 reps
135 lbs x 8 reps
135 lbs x 8 reps

**Cheftepesh** · 01-21-2016, 12:05 PM

Lifts are looking good

**kissdadookie** · 01-25-2016, 06:46 AM

Originally Posted by Cheftepesh

Lifts are looking good

I must concur.

**byukid** · 01-25-2016, 07:39 AM

Squat
135 lbs x 8 reps
225 lbs x 5 reps
315 lbs x 5 reps
390 lbs x 3 reps
440 lbs x 3 reps
500 lbs x 5 reps
185 lbs x 15 reps
185 lbs x 13 reps
185 lbs x 12 reps
185 lbs x 10 reps

Cardio (general)
15:00

Donnie Thompson caterpillar back crawl thing
20 reps
20 reps
20 reps
http://www.********.com/donnie.thomp...01147770691630

Really liking intra-MD. The only thing I wish is that it was stretched a little further- I've finished it right before all my accessory lifts lately which is fine, but I like having something flavored to sip on during those.

**Cheftepesh** · 01-26-2016, 04:54 AM

That's a lot of squats

**byukid** · 01-26-2016, 07:20 AM

Originally Posted by Cheftepesh

That's a lot of squats

Squats > Everything

Overhead Press
45 lbs x 10 reps
95 lbs x 8 reps
135 lbs x 5 reps
160 lbs x 3 reps
195 lbs x 3 reps
225 lbs x 3 reps
250 lbs x 5 reps

Cable Shoulder Savers (lightweight work)
7.5 lbs x 20 reps
7.5 lbs x 20 reps
7.5 lbs x 20 reps
7.5 lbs x 20 reps
7.5 lbs x 20 reps
7.5 lbs x 20 reps

Dumbbell Side and Front Raise
5 lbs x 15 reps (side)
5 lbs x 15 reps (side)
5 lbs x 15 reps (front)

Cardio (general)
15:00

**JSClen** · 01-26-2016, 01:20 PM

mirin the overheads!! quality beard as well m8

**byukid** · 01-28-2016, 07:06 AM

Deadlift
135 lbs x 7 reps
225 lbs x 5 reps
315 lbs x 3 reps
370 lbs x 3 reps
420 lbs x 3 reps
475 lbs x 5 reps

Kirk Row
205 lbs x 8 reps
205 lbs x 8 reps
205 lbs x 8 reps
205 lbs x 8 reps

Cardio (general)
20:00

Donnie Thompson Back Crawl
45 sec x 2

Man I hate reps. Like 475 x5 puts my 1rm at like 520 and not 585. So... I need to work on them, especially for deadlift.

**kissdadookie** · 01-28-2016, 07:42 AM

Damn son, strong deads.

**byukid** · 01-29-2016, 06:45 AM

Bench Press
45 lbs x 25 reps
95 lbs x 15 reps
135 lbs x 8 reps
185 lbs x 5 reps
225 lbs x 5 reps
255 lbs x 3 reps
290 lbs x 3 reps
330 lbs x 2 reps
330 lbs x 2 reps
225 lbs x 20 reps || Slangshot
225 lbs x 10 reps || Slangshot
225 lbs x 10 reps || Slangshot
225 lbs x 10 reps || Slangshot
Don't know how I squeezed out 20 reps. It was crazy.

Dumbbell Rear Delt Fly
12.5 lbs x 10 reps
12.5 lbs x 10 reps
12.5 lbs x 10 reps
12.5 lbs x 10 reps
12.5 lbs x 10 reps
12.5 lbs x 10 reps

Pull-Up
8 reps
8 reps
with some weight assistance

Dip
13 reps
12 reps
with some weight assistance

So I've been struggling with going to the gym, up until I got intra-MD. Maybe it's just the responsibility of keeping a log, maybe it's helping cut down on the inflammation and soreness (which in turn cuts down on my anxiety and other symptoms), or maybe it's all mental. Whatever it is, I'm glad. I like being in the gym, and feeling kinda strong.

**JSClen** · 01-29-2016, 02:39 PM

nothing cures everything and fixes everything in your life like being strong

strong fixes all

**kissdadookie** · 02-01-2016, 06:53 AM

Originally Posted by JSClen

nothing cures everything and fixes everything in your life like being strong

strong fixes all

Amen to that.

**byukid** · 02-01-2016, 07:27 AM

Squat
135 lbs x 8 reps
225 lbs x 5 reps
315 lbs x 5 reps
375 lbs x 5 reps
465 lbs x 5 reps
495 lbs x 3 reps
520 lbs x 3 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
whoops, was supposed to be 415, 475, 525. I was just going off my glanced at the paper and then accidentally left it at home memory

Front Squat
135 lbs x 5 reps
135 lbs x 5 reps

**JSClen** · 02-01-2016, 02:31 PM

BBB template!

**byukid** · 02-02-2016, 06:42 AM

Originally Posted by JSClen

BBB template!

pretty much, haha. With a few tweaks

Overhead Press
45 lbs x 15 reps
95 lbs x 10 reps
135 lbs x 5 reps
180 lbs x 5 reps
210 lbs x 5 reps
240 lbs x 3 reps
265 lbs x 1 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
hello biceps pain, my old friend...

When I forget to squeeze the crap out of the bar, especially in rack position, my biceps just goes bonkers.

Snatch Grip Behind the Neck Press
135 lbs x 10 reps

Dumbbell Rear Delt Fly
15 lbs x 24 reps
15 lbs x 24 reps
15 lbs x 24 reps
chest supported front, side, rhomboid rows- 1 group= 1 set

Dumbbell Lateral Raise
45 lbs x 8 reps
45 lbs x 8 reps
45 lbs x 8 reps
lean aways

**kissdadookie** · 02-02-2016, 07:09 AM

Good thing I'm not the only one dealing with bicep issues during presses

**byukid** · 02-02-2016, 08:08 AM

Originally Posted by kissdadookie

Good thing I'm not the only one dealing with bicep issues during presses

squeeze the crap out of the bar and don't let the rack position hit too low.

**byukid** · 02-04-2016, 07:10 AM

Deadlift
135 lbs x 8 reps
225 lbs x 8 reps
315 lbs x 5 reps
395 lbs x 5 reps
445 lbs x 3 reps
500 lbs x 4 reps

Pendlay Row
225 lbs x 8 reps
225 lbs x 8 reps
225 lbs x 8 reps

Cardio (general)
20:00

Donnie Thompson Back Crawls
3 x 40 scoots

**kissdadookie** · 02-04-2016, 07:46 AM

Originally Posted by byukid

squeeze the crap out of the bar and don't let the rack position hit too low.

Will give this a go next week brother

**byukid** · 02-05-2016, 06:45 AM

Bench Press
45 lbs x 30 reps
95 lbs x 12 reps
135 lbs x 10 reps
185 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 5 reps
310 lbs x 3 reps
345 lbs x 2 reps
225 lbs x 5 reps paused
225 lbs x 5 reps paused
225 lbs x 5 reps paused

Bodyweight Dip
10 reps
10 reps
10 reps

**JSClen** · 02-05-2016, 07:04 AM

you need to get in on the misc bench press competition. I don't think they have a single SHW male entry yet

**byukid** · 02-05-2016, 07:13 AM

Originally Posted by JSClen

you need to get in on the misc bench press competition. I don't think they have a single SHW male entry yet

link pls

**JSClen** · 02-05-2016, 04:42 PM

Originally Posted by byukid

link pls

http://forum.bodybuilding.com/showth...hp?t=170228361

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