Lots of increases. Can't wait to see the progress from this routine. Intense stuff
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11-21-2012, 07:44 AM #991
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11-21-2012, 08:01 AM #992
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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11-21-2012, 03:50 PM #993
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11-21-2012, 04:23 PM #994
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11-21-2012, 04:28 PM #995
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11-21-2012, 04:35 PM #996
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21713
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11-21-2012, 05:53 PM #997
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11-21-2012, 07:49 PM #998
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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11-22-2012, 05:48 AM #999
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11-22-2012, 09:10 AM #1000
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys Squat Cycle
Week 2 Workout 3
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over Various Sets and Grips
Heavy Back Squats
135 x 10
185 x 8
225 x 5
275 x 3
315 x 5 (5 Sets) ** All Beltless.. PR **
Dumbbell Row:
50 x 15
85 x 10 (6 Sets)
Dumbbell Shoulder Press:
40's x 20
55's x 20 (4 Sets)
Close Grip Lat Pulldown: (4:0:1 Tempo)
100 x 12
130 x 12 (4 Sets)
+10 Pounds
DB Hammer Curl's // Super Set // EZ Bar Preacher Curl's:
40's x 8 (4 Sets) // 90 x 10 (4 Sets)
+1 Set
Post-Workout:
Dark Chocolate and Peanut Butter Triple Layer Protein Cake with Honey and Banana's
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11-22-2012, 09:32 AM #1001
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11-22-2012, 09:34 AM #1002
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Thanks brother! I celebrated 2 weeks ago when my brother was home, so today its just mom and dad.. dad is sick currently and he does not like turkey anyways.
MOm is not a big eater and loves her chips/candy and beer, so she wont eat much anyway. So its really just another day. Just making a small turkey and potatoes for my mom and I, while dad lies on the couch.
nothing crazy here, my family is never big on holidays for meals.
Christmas is @ Grandma's cause she is 100% Italian and we have spaghetti and meatballs with bread dipped in olive oil and fruit cock tail.
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11-22-2012, 03:19 PM #1003
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11-22-2012, 03:27 PM #1004
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
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11-22-2012, 04:40 PM #1005
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11-22-2012, 05:46 PM #1006
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Read the ice cream thread in the nutrition section. Found it today.
Day was
Volunteering all morning since 6 a.m.
Gym
Yard Work
meeting up with friends from out of town
Cook for the family (like usual on my off days)
Wrote an article
Caught up with other things i am doing
Getting ready for bed early have to work 8-5 tomorrow and doing some cardio before that
Taking down 315 for 5 for 5 sets without a belt was good. Trying to strengthen that weak core of mine.
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11-22-2012, 07:47 PM #1007
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11-23-2012, 04:46 PM #1008
Congrats on PR!
Still so much want on dis food pornLogs:
CORE NUTRITIONALS- Core ABC Log(Current)
http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253
BETANCOURT- D-Stunner Log
http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291
AAEFX- Nytric EFX Pro Log
http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553
BETANCOURT- Pure Aminos Log
http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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11-23-2012, 05:30 PM #1009
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Should have a good meal tomorrow, mom is cooking me dinner (even though she does not have a wide variety as far as cooking goes because she is so bland in her selection of what she likes to eat)
Tomorrow is a big Notre Dame game (if we win we could move to the National Championship)
Mom said she is gonna cook me up a storm for the big game (she knows how much of a die hard i am)
Can't wait to chow on a cheat meal and ice cream and watch some good football!Last edited by The Solution; 11-23-2012 at 05:51 PM.
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11-23-2012, 06:09 PM #1010
nerves aleradyyyyy
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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11-24-2012, 04:41 AM #1011
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys Squat Cycle
Week 2 Day 4
5 Minutes on Bike to Warm up Legs
Pull-Ups:
30 Reps over Various Sets and Grips
Military Speed Squat (explosive squats with no rest in between reps, perform 1 partial rep, 1 half rep and 1 full rep and keep rotating in that order as fast as possible, varies tension on the muscle due to the different depths)
**Similar to the Military Stop Squats but with no Rest**
35 Seconds Timed Squats @ 40 Percent
Bar x 30 Seconds
105- x 30 Seconds (6 Sets)
+5 Seconds
http://www.youtube.com/watch?v=7Qss1f7HlqI
Just like these, but done with no rest/pause. Very explosive.
Bench Press: (5 Reps @ 80%)
135 x 10
185 x 8
250 x 5 (5 Sets)
+5 Pounds
Hammer Strength Machine Fly: (4:0:1 Tempo)
85 x 12
100 x 12 (4 Sets)
* Very slow, focus on complete stretch and squeeze (hence 4 second negatives)s
Dumbbell Delt Complex (5 Side Laterals, 5 Front Laterals, 5 Rear Delt Laterals)
10's x 5
15's x 5 (4 Sets)
Cable Skullcrusher (4:0:1 Tempo) // Superset // Diamond Grip Push-Up:
90 x 10 // 20 Push-Ups
120 x 10 // 20 Push-Ups (4 Sets)
Post-Workout:
Homemade Ice Cream Bowl:
Mexican Enchillada's, Burrito's, and Carnitas
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11-24-2012, 06:41 AM #1012
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11-24-2012, 07:18 AM #1013
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11-24-2012, 07:52 AM #1014
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11-24-2012, 04:33 PM #1015
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11-24-2012, 05:40 PM #1016
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11-24-2012, 08:15 PM #1017
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11-24-2012, 08:25 PM #1018
Yyyeeaaaaaahhhhhhhhhhhhh!!!!!
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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11-24-2012, 09:35 PM #1019
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9940
Are you guys all from South Bend or what? So many ND fans on here...
Can't wait to see Te'o get his sh*t pushed in by BamaTeam HALEO™ Rep
∞[Echo in Eternity]∞
http://www.haleo.com/
http://www.bodybuilding.com/store/haleo.html
Like Us On ********: http://tinyurl.com/HaleoFB
http://muscle-primer.com
•A mind too active is no mind at all•
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11-24-2012, 09:46 PM #1020
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