The Strength Guys Squat Cycle
Week 3 Workout 2
5 Minutes on Bike to Warm up Legs
Pull-Ups:
30 Reps over Various Sets/Grips
Front Squat: (60% Aim for 20 Reps):
Bar x 10
95 x 20
145 x 20 (6 Sets)
** 90 Seconds of Rest between Sets
+5 Pounds
Standing Military Press: (5 Reps @ 85%)
95 x 5
150 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)
Post-Workout:
Turkey Broccoli Pasta Alfredo.
Chocolate Peanut butter Protein Pudding with Strwaberries, Apples, Applex Cinnamon Chex, and Kashi Granola
Oreo Cookie Jar Blizzard:
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11-28-2012, 10:24 AM #1051
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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11-28-2012, 11:07 AM #1052
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11-28-2012, 01:42 PM #1053
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11-28-2012, 05:06 PM #1054
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11-28-2012, 05:27 PM #1055
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11-28-2012, 05:45 PM #1056
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
You know it B
Calories have not changed in the last 5 weeks, still the same. Almost 20 pounds over stage weight in about 20 weeks (19 this weekend) which leaves me almost my heaviest in 2 years (around 175)
Well, its called "Moderation"
Having a free meal once a week wont kill you regardless of your goal unless you are like 3 weeks out from a bodybuilding show. Just got to practice what you preach.
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11-28-2012, 05:53 PM #1057
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11-28-2012, 06:41 PM #1058
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11-28-2012, 06:43 PM #1059
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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11-28-2012, 10:38 PM #1060
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11-29-2012, 02:45 AM #1061
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11-29-2012, 04:12 AM #1062
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11-29-2012, 04:21 AM #1063
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
The Strength Guys Squat Cycle
Week 3 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
335 x 3 (6 Sets)
All time 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)
DB Hammer Curl's // Super Set // EZ Bar Preacher Curl's:
40's x 8 (4 Sets) // 90 x 10 (4 Sets)
Post-Workout:
Chicken and Potatoes
Cinnamon Sugar Candied Sweet Potato with Chocolate Peanut Butter Protein Topping with Bananas and Honey
Chocolate peanut butter Protein Pudding Bowl with Berries, Bananas, Apples, and Apple Cinnamon Chex
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11-29-2012, 04:27 AM #1064
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11-29-2012, 05:37 AM #1065
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11-29-2012, 08:05 AM #1066
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11-29-2012, 08:12 AM #1067
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11-29-2012, 09:19 AM #1068
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11-29-2012, 09:21 AM #1069
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11-29-2012, 10:17 AM #1070
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11-29-2012, 11:08 AM #1071
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11-29-2012, 11:31 AM #1072
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11-29-2012, 02:06 PM #1073
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
yes Sir! That way i can catch up with you when we train @ Thea rnold./
Quoted for truth.
Catching ya B!
Of course i can.. Rumble Rolling and mind over matter = #1 factor. So what.. my legs are supposed to hurt.. Get over it.. Gotta push past the pain to grow a bit.
If my legs did not recover would i be pushing PR's?
Lets consider that Mr. I increase my protein by 150g on refeeds
Legs are trashed, no excuses to put in work though.
Sholders and Lower back are also tense.. Another reason my lower back is hurting is due to how much i weight now (around 175) the heaviest i have been in around 2 years... not always real comfy.
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11-29-2012, 02:20 PM #1074
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11-29-2012, 02:25 PM #1075
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11-29-2012, 02:28 PM #1076
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11-29-2012, 02:36 PM #1077
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
Color does not matter, those little spikes on them do! They make it so much more painful (in a good way) compared to foam rolling. Night and day difference.
IT Bands, Glutes, Hamstrings, Quads, lower back, mid back, and around my lats/shoulders/traps.
Tomorrow an off day i will probably hammer out around 30-45 minutes of rumble rolling. It has helped 10 fold on recovery, flexibility, and overall aid in squatting.
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11-29-2012, 02:45 PM #1078
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11-29-2012, 05:07 PM #1079
PRzzzzzzzzz
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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11-29-2012, 05:18 PM #1080
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