mm55: Strong + Ripped

[mm55]

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.

[ShayZ]

lololol how are you? I'm in!

[Ironlife]

Good luck man, subbed

[mm55]

lololol how are you? I'm in!

Good luck man, subbed

Thanks Dance Shay and IL, good to have you.

[SpoiledUp]

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)

[Juggernaut0]

Subbed.

Hopefully one day I can squat as much as you. My squat total and form are horrible right now. lol

[mm55]

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)

phatty time? Yeah...probably around 16-18% BF Need to get down to 12-13%

Subbed.

Hopefully one day I can squat as much as you. My squat total and form are horrible right now. lol

thanks brah, you will. Train and eat right, and you will.

[SpoiledUp]

phatty time? Yeah...probably around 16-18% BF Need to get down to 12-13%

You'll be a beast at 10%, shoot for 10 bro. With your size, you'll look bigger than you really are!

[-Lucifer]

Another hypertrophy journal? I'm in anyway. <3

[Hosum]

in and sub'd

[mm55]

You'll be a beast at 10%, shoot for 10 bro. With your size, you'll look bigger than you really are!

Like I said in the UG thread, I'm just going for aesthetics for this cut, so whatever it takes for me to look like how I want without losing much strength will be ideal, whether it's 10% or 14%.

Another hypertrophy journal? I'm in anyway. <3

in and sub'd

fawk yea

[Moloholo]

in on this mm.


1st page :P

[New Evolution]

Yo, I am all up in here.

[mm55]

in on this mm.


1st page :P

easier travel for you in this section lol, thanks brah.

Yo, I am all up in here.

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 situps

[-Lucifer]

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

Is that some Keto-like diet?

[mm55]

Is that some Keto-like diet?

No, but I do try to keep carbs down, mainly on non training days.

Yesterdays macros ending up being really close to 40/30/30.

[Juggernaut0]

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.

[mm55]

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.

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.

[Moloholo]

How do you like the HIIT? I mean like do they make your legs sore and tired for the next workout?

[mm55]

How do you like the HIIT? I mean like do they make your legs sore and tired for the next workout?

I like it, it's short and it mixes things up. I'd rather do that than just job the whole time. I usually sprint for 30 seconds then light jog for 90 seconds, repeat until I get up around 15 min.

[Juggernaut0]

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.

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.

[DAVEZILLA]

oh hai phatass...

[mm55]

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.

No problem at all, I just assumed and I probably shouldn't have. However, it seems as though you're relatively new to strength-specific training. You would benefit very much from the intermediate 5x5.

oh hai phatass...

FUUUUUUUU

[Hosum]

15 minutes of HIIT daily for your cut? Will you have off days?

[mm55]

15 minutes of HIIT daily for your cut? Will you have off days?

daily? hell no. If I can do it 2-3x a week that would be good. I lift 5x a week though.

[audieswu]

In this bish! Let's do work!

[mm55]

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

30x8x3

[New Evolution]

Nice work broski. Strong new avi. Will fap again. (no homo)

[mm55]

Nice work broski. Strong new avi. Will fap again. (no homo)

thanks bro

[SpoiledUp]

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

30x8x3

Nice work! Interested in this routine.....if I see it work for you, im trying it.