The Strength Guys
Hybrid Power MesoCycle
Week 3 Day 2
** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over various sets/grips as a warm-up
A1: Dumbbell Bench Press (5 @ 85%)
110's x 5 (8 Sets)
+2 Sets
A2: Plyometirc Push-Ups:
10 Explosive Reps (8 Sets)
+2 Sets
http://www.youtube.com/watch?v=09kPkRM8In4
Hammer Strength Fly Machine (5:5:1 Rep Tempo)
110 x 75 Seconds Timed ~ 7 Reps (4 Sets)
+10 Pounds
B1: DB Floor Press(5:5:1 Tempo)
55's x 5 (4 Sets)
B2: Hammer Strength Lateral Raises (Explosive)
75 x 15 (4 Sets)
B3: Fat Bar Close Grip Bench Press (5:5:1 Tempo)
185 x 5 (4 Sets)
Wide Grip Seated Row: (15 Seconds Rest between Sets) ((2:0:1 Tempo))
100 x 3 (12 Sets)
+2 Sets
Post-Workout:
Mandarin Chicken Breakfast Scramble with Potatoes and Broccoli
Pumpkin Pie Protein Pudding with Bananas and Strawberries topped with Chocolate Sugar
Peanut Butter Toast Crunch
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01-30-2013, 09:56 AM #1831
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
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01-30-2013, 10:12 AM #1832
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01-30-2013, 10:53 AM #1833
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01-30-2013, 10:53 AM #1834
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01-30-2013, 10:55 AM #1835
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01-30-2013, 11:08 AM #1836
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01-30-2013, 12:15 PM #1837
good work on the dumbbell bench press, seriously impressive.
I finally picked up some peanut butter toast crunch. I really dig it.
Also food related, have you tried the Frosted Apple Cinnamon Muffin Pop-Tarts? Seriously 9/10 for me. Top flavor so far"The body achieves what the mind believes"
-Team Never Full-
*Misc Cologne Crew*
| S&P Crew |
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01-30-2013, 12:54 PM #1838
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9486
Dude, are you hitting those db's with a 5:5:1 tempo?? That's sick!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-30-2013, 01:43 PM #1839
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
My Tempo's are listed next to each exercise.
For DB Bench there is not a tempo listed for 5:5:1.. Therefore no.. LOL
Nope. I rarely eat poptarts maybe 1 a week if that.
Consistency and Dedication. You must keep eating right, training hard to constantly make gains.
Another big factor is i get a lot of people who doubt me and a bunch of "haters" the extra fuel to the fire never hurts. A lot of people said i would never change or succeed in anything let alone step on a stage. It all adds up and sits in the back of my head, not to mention placing 5th in Collegiates this year still has a sour taste in my mouth to improve every day.
Nothing impressive, always room for improvement fellas. Can't be satisfied.
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01-30-2013, 02:23 PM #1840
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01-30-2013, 04:15 PM #1841
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9486
I'm blind, what can I say?
Pop tarts are good when in a pinch, but when you have time to make an awesome creation: creation > pop tarts.*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-30-2013, 05:51 PM #1842
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01-30-2013, 06:28 PM #1843Founder 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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01-30-2013, 06:55 PM #1844
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01-31-2013, 06:29 AM #1845
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01-31-2013, 09:17 AM #1846
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
Peanut Butter Marshmallow and Banana Ice Cream
http://www.youtube.com/watch?v=HW1edxUMxeY
Recipe
45g Whey (PB Marshmallow)
100g Diced Frozen Banana
Touch of Splenda
3/4 cup Milk (I used almond)
Directions
So Simple
Combine all ingredients into a food processor/blender and let it rip for 3-5 minutes.
Transfer to a bowl and allow to freeze for 2-3 hours
Take it out and ENJOY!
Macros
Calories ~ 300
Protein - ~35g
Carbs - ~ 30g
Fat - ~5g
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01-31-2013, 09:50 AM #1847
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01-31-2013, 09:52 AM #1848
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
The Strength Guys
Hybrid Power MesoCycle
Week 3 Day 3
** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **
5 Minute Warm-Up on Bike
Pull-Ups:
30 Reps over various sets/grips as a warm-up
A1: Bike Sprints
30 Second Sprint / 30 Second Cooldown (6 Sets)
+5 Seconds
A2: Barbell Squat (5:5:1 Tempo)
205 x 5 (6 Sets)
+10 pounds
Hack Squats: (2:0:1 Tempo)
2 Plates + 10/Side x 3 (10 Sets)
**15 Seconds Rest Between Sets**
+2 Sets
B1: Lying Hamstring Curl: (5:5:1 Tempo)
90 x 5 (5 Sets)
+15 Pounds
B2: Cable Curl: (5:5:1 Tempo)
50 x 5 (5 Sets)
Back Extensions (2 Second Pause at Bottom, Squeeze at Top)
BW x 10 (4 Sets)
Post-Workout:
Chicken and Broccoli Fried Rice
Pumpkin Pie Protein Pudding with diced apples, cinnamon + Chocolate Sugar ..
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01-31-2013, 10:04 AM #1849
all this hype about the new COR-whey I'm about sold on some. I'm almost out of what i've been using, and it's time to switch it up!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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01-31-2013, 12:12 PM #1850
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01-31-2013, 12:13 PM #1851
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9486
I love how you east-coasters pronounce milk. Gets me every time
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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01-31-2013, 12:14 PM #1852
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01-31-2013, 12:15 PM #1853
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01-31-2013, 01:56 PM #1854
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01-31-2013, 02:16 PM #1855
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 35
- Posts: 109,849
- Rep Power: 0
You are missing out
PB Marshmallow
Cinnamon Swirl
Or Cookies and Cream
Guaranteed you will love it.
You live on the east too your in Chicago/IL, not in the midwest LOL
Yes Sir! you try that pasta recipe?
Could you toss up a review in the product review help out section here brother?
http://forum.bodybuilding.com/forumdisplay.php?f=30
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01-31-2013, 02:20 PM #1856
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01-31-2013, 02:51 PM #1857
Solid workout once again.
PB Marsh was really good but cinnamon swirl is nomz galore , will always have in stockLogs:
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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01-31-2013, 04:53 PM #1858
Review of molten chocolate is up.
http://forum.bodybuilding.com/showth...post1018923773
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01-31-2013, 05:28 PM #1859
oh man all this COR whey talk...
will be my next order when dymatize is finished for sure
sick work on the 110 db press bob. was very impressed before i even saw 8 sets. great work
and leg session mustve been killer! 10 sets of hacks...nice!
thanks for the recipe! will try asap
how many days a week you at it lately? still 5?can't out train a bad diet
can't out diet bad training
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01-31-2013, 05:55 PM #1860
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