Destroy & Rebuild

[80benrichards]

me likes those squats!

[New Evolution]

Damn 315 on incline bench soon? I am mad jelly.

Also mirin.. the weight increase on the squats too. When will it be my turn?

[B Con]

yeah that will just be a matter of time.

Thanks E. In due time. I'm in no hurry and realize it's just going to take patience.

Must be using all that built up ihop glycogen!

Haha dude I was full of energy. Felt great.

me likes those squats!

Thanks. Felt good. A lot better than I thought it would be and a lot better than the last time I even attempted this weight (which was way before my last lower back tweak).

Damn 315 on incline bench soon? I am mad jelly.

Also mirin.. the weight increase on the squats too. When will it be my turn?

Thanks Evo. Don't be jelly--heavy is relative. I feel like I could give it a go though soon. If I can slowly make progress each and every time in the gym then I'm really doing something. I've noticed so much more progress on my squats since ditching shoes and really focusing on my hips.

[jkh25]

Nice squats man! I've got squats tomorrow. Pretty sure my final weight for tomorrow is 295 like u were doing today. (I do 5/3/1)

[B Con]

Nice squats man! I've got squats tomorrow. Pretty sure my final weight for tomorrow is 295 like u were doing today. (I do 5/3/1)

5/3/1 is a really great program. I enjoyed it a lot. Thanks for the support.

[B Con]

UPDATE
-Just wanted to give everyone a heads up with some developments that have been going on. I've been in the process of moving for the past week or so now and should have everything wrapped up by the end of this month. I hate moving and this past weekend I helped two family members and one of my best friends move as well. Needless to say I've been exhausted on all fronts with that, staying up late packing, and getting everything ready for the new place. Fun times.

-As such, I haven't been in the gym since my last arms workout which I believe was last Thursday if I remember right. I've been worn out between worn and all this and sleeping like a rock and hitting snooze waaaay too many times to count. Anyway, I'm still getting my meals in and still uptaking my supplements. I'm looking to be back in the gym tomorrow morning for an extended combo session. More than likely back with a touch of delts/traps. We will see. I know I'm slacking but hey life happens.

-On a side note, definitely looking forward to some good eats this week.

[The Solution]

Good to hear from ya B

[moshvr]

UPDATE
-Just wanted to give everyone a heads up with some developments that have been going on. I've been in the process of moving for the past week or so now and should have everything wrapped up by the end of this month. I hate moving and this past weekend I helped two family members and one of my best friends move as well. Needless to say I've been exhausted on all fronts with that, staying up late packing, and getting everything ready for the new place. Fun times.

-As such, I haven't been in the gym since my last arms workout which I believe was last Thursday if I remember right. I've been worn out between worn and all this and sleeping like a rock and hitting snooze waaaay too many times to count. Anyway, I'm still getting my meals in and still uptaking my supplements. I'm looking to be back in the gym tomorrow morning for an extended combo session. More than likely back with a touch of delts/traps. We will see. I know I'm slacking but hey life happens.

-On a side note, definitely looking forward to some good eats this week.

Right on man. Moving sucks the big one. It's a huge derailer.

Good to hear from you!

[New Evolution]

UPDATE
-Just wanted to give everyone a heads up with some developments that have been going on. I've been in the process of moving for the past week or so now and should have everything wrapped up by the end of this month. I hate moving and this past weekend I helped two family members and one of my best friends move as well. Needless to say I've been exhausted on all fronts with that, staying up late packing, and getting everything ready for the new place. Fun times.

-As such, I haven't been in the gym since my last arms workout which I believe was last Thursday if I remember right. I've been worn out between worn and all this and sleeping like a rock and hitting snooze waaaay too many times to count. Anyway, I'm still getting my meals in and still uptaking my supplements. I'm looking to be back in the gym tomorrow morning for an extended combo session. More than likely back with a touch of delts/traps. We will see. I know I'm slacking but hey life happens.

-On a side note, definitely looking forward to some good eats this week.

Have a great Thanksgiving B!!

[80benrichards]

At least I know who to call when I sell my house!

[B Con]

Good to hear from ya B

Thanks Bob. It's been crazy around here as I'm sure you can imagine.

Right on man. Moving sucks the big one. It's a huge derailer.

Good to hear from you!

Haha you are telling me. I've been so busy with stuff that is "easy" to do but very time consuming.

Have a great Thanksgiving B!!

Thanks Evo. You too.

At least I know who to call when I sell my house!

Haha

[B Con]

WEEK SIX: DAY ONE: CHEST/ABs **Redone. See thoughts for more.

Incline Bench: 2 w/u; 6 x 5 (250/260/260/260/265/265) *had to rest pause on last rep of last 2 sets

Flat DB Bench: 5 x 8 - 10 (90/90/90/80/80) *dropped weight for a better contraction/feeling of moving weight

Cable Flys: 6 x 10 -12 *held contractions for one-two count & used various heights from upper, middle, lower

Hanging Leg Raises: 3 x 15 *did hanging knee raises for whatever I couldn't finish rep wise for leg raises.


Cardio: 45 minutes elliptical

Supplements: DNA; Opus & Serum; ACID; Thrust; Glycofuse (post workout)

Thoughts
-Ok. It's been chaotic to say the least but I'm finally back in the groove of things this week. As such, I'm just scrapping all of last week's work (I made it to the gym for chest and legs only). I'll just count that week as a mini deload of sorts along with all the moving I did as well. I'm finally moved into my new place (not 100% yet) but almost there. It's still that fun phase of reorganizing stuff, finding places for everything, and just making the place look decent. If that makes sense. It's a very time consuming process. We also need to clean up our old place, patch walls/holes from pictures/curtains, and just make sure it's good inside out. So yes, I'll still be rather busy on all fronts. But I can say I'm now a lot closer to my gym and will be running there once the weather gets a lil warmer. So looking forward to hitting a FULL week 6 on this program.
-This week I'll be using Glycofuse from Gaspari Nutrition as my post workout recovery product as well. I was lucky enough to have a small tub sent to me so least I can do is honor that with a mini review. So far so good with it and absolutely no stomach issues which I normally have with these type of products.
-Back on the grind nutrition wise with better food choices than I obviously employed with all the chaos going on. But man good eats were had in the process of Thanksgiving.
-Felt good in the gym today on all fronts. Cardio was actually a BREEZE. Not sure what happened but maybe the time off did me good.

[moshvr]

Nice first real session back. Good to see you haven't really lost any strength from the looks of it. Incline is still good and strong!

[The Solution]

Welcome back B!!!! Panthers tonight!

[KissIcon]

Sounds like you have had a busy time of it. Keeping up with what training that you did seems to be a bonus.
Congrats on the move.. ? We just finished signing papers on my father-in-laws house today as we finally got it sold. We have had alot going on with that as well since he passed a year ago. And of course me being in a neck brace past 5 weeks I haven't been able to do chit.

Anyways, cardio a breeze?!.....lol

Can't wait to hear more B. Catch ya later

[emergency]

great work on the training yesterday B

[B Con]

Nice first real session back. Good to see you haven't really lost any strength from the looks of it. Incline is still good and strong!

Thanks Mosh. Yeah I don't feel like I've lost a step on anything. I've been taking my bulk creatine powder over this time off as well. I'm sure that didn't hurt.

Welcome back B!!!! Panthers tonight!

Thanks Bob. I enjoyed the game and 1/2 a bag of Doritos haha great game. Cam looked good out there.

Sounds like you have had a busy time of it. Keeping up with what training that you did seems to be a bonus.
Congrats on the move.. ? We just finished signing papers on my father-in-laws house today as we finally got it sold. We have had alot going on with that as well since he passed a year ago. And of course me being in a neck brace past 5 weeks I haven't been able to do chit.

Anyways, cardio a breeze?!.....lol

Can't wait to hear more B. Catch ya later

Thanks KI. What are you confused about? I moved. One of my best friend's moved. And two family members moved as well. All in the time span of 7 days. It was crazy.

Glad to hear his house sold as I know how rough the housing market has been lately. Glad you haven't gone crazy in the neck brace yet.. I'd be close to stir crazy myself if it was me.

Yeah not sure what was up but I killed cardio haha.

great work on the training yesterday B

Thanks E. Felt good.

[B Con]

WEEK SIX: DAY TWO: LEGS **Redone as well*

*stretching*

Squats: 3 warmups; 7 x 3 (275/275/275/295/295/295/295)

Horizontal Nautilus Leg Press: 5 x 10 (550) +50 lbs

Leg Ext: 3 x 12
*SUPERSET*
Seated Calf Raises: 3 x 10 - 12

Kneeling Cable Crunches: 3 sets


Cardio: 30 minutes Inclined Walking

Supplements: DNA; Opus & Serum; ACID; Glycofuse

Thoughts
-Everything felt good yesterday. No issues whatsoever. Squats felt great and I felt like I hit proper depth way below parallel on each for the full ROM. Able to do an extra set of 295 from last week too. I've gotten to where I look forward to leg day again. I almost wanted to toss on some more weight to attempt 315 but played it safe for now at least.
-I can always tell when I've really done some work to my legs when I'm wobbling down the hall at work and feeling like I have "jello legs". It's a great feeling.
-Diet definitely shaping up back into my normal routine. I'm hitting around 2400-2700 cals daily and on OFF days I'm dropping my carbs some but really not that much. I'll probably stick with this for now and just adjust as needed with my weekly cheat or two in the mix as well. I'll be starting a MONSTER stack in a couple of weeks. Be ready.
-Today (Wednesday) is an OFF day. It's semi scheduled and is done based on how I feel waking up. Woke up and had to be at work early... opted to rest and recover this AM as opposed to hitting cardio/abs. Will be aiming to hit shoulders tomorrow.

[moshvr]

WEEK SIX: DAY TWO: LEGS **Redone as well*

*stretching*

Squats: 3 warmups; 7 x 3 (275/275/275/295/295/295/295)

Horizontal Nautilus Leg Press: 5 x 10 (550) +50 lbs

Leg Ext: 3 x 12
*SUPERSET*
Seated Calf Raises: 3 x 10 - 12

Kneeling Cable Crunches: 3 sets


Cardio: 30 minutes Inclined Walking

Supplements: DNA; Opus & Serum; ACID; Glycofuse

Thoughts
-Everything felt good yesterday. No issues whatsoever. Squats felt great and I felt like I hit proper depth way below parallel on each for the full ROM. Able to do an extra set of 295 from last week too. I've gotten to where I look forward to leg day again. I almost wanted to toss on some more weight to attempt 315 but played it safe for now at least.
-I can always tell when I've really done some work to my legs when I'm wobbling down the hall at work and feeling like I have "jello legs". It's a great feeling.
-Diet definitely shaping up back into my normal routine. I'm hitting around 2400-2700 cals daily and on OFF days I'm dropping my carbs some but really not that much. I'll probably stick with this for now and just adjust as needed with my weekly cheat or two in the mix as well. I'll be starting a MONSTER stack in a couple of weeks. Be ready.
-Today (Wednesday) is an OFF day. It's semi scheduled and is done based on how I feel waking up. Woke up and had to be at work early... opted to rest and recover this AM as opposed to hitting cardio/abs. Will be aiming to hit shoulders tomorrow.

Lots of squat volume man. My 275 single doesn't feel that impressive now

[The Solution]

7 sets of squat was fueled by doritos? Oh hell yeah!

[emergency]

lots of great leg work B. hope you enjoyed the rest day

[B Con]

Lots of squat volume man. My 275 single doesn't feel that impressive now

Thanks Mosh. Heavy is relative. Your 275 is impressive. Serious. Keep up the great work.

7 sets of squat was fueled by doritos? Oh hell yeah!

Haha yeah buddy. My legs are just now recovering. Been sipping aminos all day.

lots of great leg work B. hope you enjoyed the rest day

Thanks E. The rest was definitely needed.

[B Con]

WEEK SIX: DAY FOUR: DELTS/TRAPS

Seated Smith Machine Shoulder Presses: 2 w/u; 3 x 8 - 10 (175/195/195)
*SUPERSET*
BB Upright Rows: 3 x 10 - 12 (95/115/115)

BTN Pulldowns: 2 sets

Seated DB Lateral Raises: 3 sets
*SUPERSET*
DB Shrugs: 3 sets

DB Front Raises: 3 sets

Lying Leg Raises w/ Hip Thrust: 3 sets


Cardio: 30 minutes Elliptical

Supplements: DNA; Opus & Serum; ACID; Glycofuse

Thoughts
-The rest yesterday was just what I needed. Felt good in there today but got in there later than I wanted (I hit snooze one too many times). Regardless went in there and got to work. Had a quick pump through my delts/traps. A lot quicker than I expected and it felt good to work my shoulders. Tried out some behind the neck pulldowns, but wasn't really feeling them. Scratched them after two sets.

[emergency]

strong shoulder presses B

[The Solution]

Consistency B!

[jkh25]

Keep it up bro! Those shoulder presses are looking pretty damn good! Always good to get some rest though.

[B Con]

strong shoulder presses B

Thanks E. Can't wait to get 'em back where they were. First delt session in about 2 weeks.

Consistency B!

Thanks Bob. That's the key to any progress. Consistency both in and out of the gym my friend.

Keep it up bro! Those shoulder presses are looking pretty damn good! Always good to get some rest though.

Thanks J. I always love the rest. It's bitter sweet because I hate taking the time off but I know I need it.

[B Con]

WEEK SIX: DAY SIX: BACK/ARMS

*stretching*

Deads: 3 w/u; 7 x 2 (335/365/365/365/385 (1)/365 (1)/315 (3))

Wide Grip Lat Pulldowns: 5 x 10 - 12

Ez Bar Scott Curls: 3 x 10 (75) *assuming bar is 25 lbs
*SUPERSET*
BB Skullcrushers: 3 x 10 - 12 (85)

Rope Extensions: 3 x 10 - 12
*SUPERSET*
DB Hammer Curls: 3 x 12


Cardio: None. Sauna.

Supplements: DNA; Opus & Serum; ACID; Glycofuse

Thoughts
-Ended up taking off yesterday as well. Unplanned but still felt good. I've discovered extra rest has done me really well though. I stepped on the scale for the first time in close to a month and a half and I've realized I'm right around where I was when I started this program. Great because my main goal has been really to maintain and gain strength. While hoping for a recomp of sorts. I'm hoping to keep this going through the year and then reassess as needed. I have a MONSTER stack planned as soon as I get everything together in a week or so. I'll be laying that out for everyone when I do get it together though.
-Busy all weekend and for the next several weekends with the holidays, family, etc. It's been crazy to say the least but such is life.

[emergency]

great deads B

[The Solution]

The Holidays are always insane man, way to put in work!