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12-04-2012, 12:35 PM #1141
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12-04-2012, 01:18 PM #1142
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12-04-2012, 01:46 PM #1143
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12-04-2012, 01:51 PM #1144
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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12-04-2012, 02:05 PM #1145
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12-04-2012, 05:22 PM #1146
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
I highly suggest a DT massage, honestly it will hurt like hell but in a good way (like foam rolling/rumble rolling) and plus the next day you wake up and if you hit legs you will be so flexible its silly not to mention feeling 100x better on your feet all day long.
Was at work at 6 a.m. this morning, no excuses to get it in brother!
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12-05-2012, 02:56 AM #1147
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys Squat Cycle
Week 4 Workout 2
5 Minutes on Bike to Warm up Legs
Pull-Ups:
30 Reps over Various Sets/Grips
Front Squat: (65% Aim for 20 Reps):
Bar x 10
95 x 20
150 x 20 (6 Sets)
** 90 Seconds of Rest between Sets
+5 Pounds
Standing Military Press: (5 Reps @ 85%)
95 x 5
155 x 5 (6 Sets)
+5 Pounds
Incline Dumbbell Bench: (4:0:1 Tempo)
50's x 10
65's x 12 (4 Sets)
Cable Delt Complex (5 Front, 5 Lateral, 5 Rear)
1 Warm Up
10 Pounds x 5 Reps Each Way (4 Sets)
Dumbbell Skull Crushers // Superset // Diamond Grip Push-Ups:
40's x 10 (4 Sets) // Bodyweight x 20 (4 Sets)
Couple Updates:
- Most Likely taking a deload for 7-10 days after this cycle finishes up this week (lifting tomorrow and then Saturday/Sunday in Pittsburgh with a member off bb.com)
- Deep Tissue Massage tonight! (Much Needed!)
- Also starting to switch to MFP (My Fitness Pal)
Link is here.. dont laugh at all the bro foods
http://www.myfitnesspal.com/food/diary/LayzieBone085
Post-Workout:
Cinnamon Raisin Bread Pudding with Cinnamon Roll Protein Pudding + Berries + Banana's
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12-05-2012, 03:04 AM #1148
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12-05-2012, 03:56 AM #1149
I like ALL of this!
Shoulders must have been toast at the end!!
Also;
- Also starting to switch to MFP (My Fitness Pal)
Link is here.. dont laugh at all the bro foods
http://www.myfitnesspal.com/food/diary/LayzieBone085
MFP is where it's at.
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12-05-2012, 04:42 AM #1150
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12-05-2012, 08:17 AM #1151
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12-05-2012, 08:20 AM #1152
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12-05-2012, 08:20 AM #1153
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12-05-2012, 08:33 AM #1154
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12-05-2012, 09:10 AM #1155
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12-05-2012, 12:28 PM #1156
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12-05-2012, 01:33 PM #1157
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12-05-2012, 01:38 PM #1158
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12-05-2012, 01:39 PM #1159
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Naughty? Barley worked up a sweat
You arent kidding Sean. Feels so good but damn well worth it!
Well Contest prep will do that to you, if your gonna count might as well count it all. Just my theory and preference.
Well see! Cant wait to see what the next cycle brings and what Jason/Matt do write up!
Well you got to listen to your body, dont be stubborn
The weights will always be there.. just like the stage will always be there
for now i need to add a ton of size to even be remotely competitive.
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12-05-2012, 02:15 PM #1160
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12-05-2012, 02:28 PM #1161
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Nothing to be confused over. it is a recipe i made and did not want to input everything for the meal (to save time)
sometimes i bulk cook baked goods, and then i just divide the total by how many days i will eat it (say if i bake something for work) and eat it over a 3 day span (say a huge loaf, muffins etc) .. easy to caluclate and divide and then see what it comes out to.
I dont have a microwave or fridge at most of my jobs (i have 3 part time) so i have to get away with some easy and small. what you see there is a Reese Muffin Mix Box + Water + Vanilla Whey Protein.
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12-05-2012, 08:34 PM #1162
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12-05-2012, 11:42 PM #1163
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12-06-2012, 03:01 AM #1164
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys Squat Cycle
Week 4 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
345 x 3 (6 Sets)
All time Beltless PR
+10 Pounds
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)
Dorsiflex Calf Raise (Standing Calf Raise) // SuperSet // Seated Calf Raise (4 Second Negatives, Pause, Explode up)
BW X 20 // 1 Plate x 10
BW x 20 // 1 Plate + 25 x 10 (4 Sets)
Post-Workout:
Banana Cream Cinnamon Sugar Candied Sweet Potatoes + Honey + Cookie Butter Drizzle
20 Reps on Front Squat are no joke, especailly 90 seconds rest, it will be a major ego check.
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12-06-2012, 04:20 AM #1165
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12-06-2012, 04:29 AM #1166
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12-06-2012, 06:04 AM #1167
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12-06-2012, 06:52 AM #1168
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12-06-2012, 08:21 AM #1169
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12-06-2012, 08:31 AM #1170
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