Figure i'd share some pictures from this week
my usual lunch fit for a bodybuilder
this is the hill I usually run on saturdays sometimes during the week when I need to lose fat or something but i don't really need too. I run this 20-30 times and crank the metal.
I didn't wanna start a post cause im sure its been asked a cazillion times but whoever reads this. this is how my next coming week is looking
Sun - Low Intensity Cardio 30-45 Min
Mon - Box Squat/Power Clean 5/3/1: No Cardio
Tues - Hill Sprints x 30
Wed - MP 5/3/1 no cardio
Thurs - Off/Off
Fri - Deadlift 5/3/1 no cardio
Sat - Hill Sprints x 30
I wanna start adding more cardio back into my regimen. but, I wanna get bigger and stronger im sitting in at 172 right now. I was 147 last summer so ive added some reasonable weight. the long term goal is 190-200ish. I know I cant have the best of both worlds and im getting stronger so do you think adding in an extra day of low intensity cardio and hill sprints would really affect too much? if it starts ill dial it back to one or two days a week. cant have the best of both worlds at once i realize.
Lunch looks good, the hill not so good!
Damn that lunch looked good!
I'm sure your bench will get moving quickly man.
It is always delicious my man always.
as far as benching goes im just now really working on technique what I noticed is that bench pressing is like submerging myself under water but replace the water with weight. im confident enough to keep at it and not let it get the best of me. im all about that pr week after week which is why I like 5/3/1
thanks, I still kinda feel it in my ass still haha. taking it easy with icy hots and foam rolling all weekend.
Tomorrow is box squats to reinforce squat depth and power cleans and some ab wheel rollouts. im sure it'll be another killer session.
Woo yeah im feeling it already
worked up a set of 5 with 125 on power cleans (first time ever doing them)
and than a set of 8 on 265 box squats
followed by regular back squats 185 5 x 10
and than ab wheel roll outs 5 x 10
That's a great lower body workout there. I'm always impressed when someone goes for power cleans.
I wish I would've started earlier, but better late than never. Last night was national bench press bicep curl night. Don't break a sweat just get a pump is the national saying to probably all the commercial gym goers.
My form wasn't probably spot on but with time it'll get better.
Yeah it was definitely awesome! Not gonna lie still feeling it today so I was dragging a bit in the gym tonight...
Military Presses worked up to 130 x 7 which is a rep PR, more MP 5 x 10 with 95 pounds, and than an assload of chins/pullups/dips and ended with 3 x 15 60 lb facepulls.
Tonights music: Glassjaw
Tonight I did Deadlifts followed by more deadlifts (conventional instead of trap bar)
worked up to 320 x 4
and 225 3 x 10 and than 215 2 x 10 for the rest of the time. Ripped my calluses open in the middle but kept going.
than finished with hanging ab raises 5 x 10.
Just hit my weekly Hill session x 30 in a record 27 minutes.
Feeling good hit rep p.r.'s every day this week.
Now it's time to eat this:
grab a few micro-brews and enjoy the rest of my weekend.
Good job on busting out the PR's earlier this week, nice deadlift seesion last night and awesome job on the hill runs!!! You earned those micro-brews this week.
Thanks man! Resting up for my bench session Monday and squats and MP on wed and fri. Shall be a great week..
Just came back from some grubbage It ended up being healthy grass fed steak, mixed greens, brussel sprouts and a big glass of milk. I did take a couple bites of some pancakes. but, im hitting up the farmers market around here to get veggies and fruits for the week.
Weightlifting is the best hobby ever, it's what I live for. When I open my facility someday I'll look at it and give myself a pat on the back and say I did it.
Awesome dedication man! Good job on the PR's and that kick ass hill session as well.
hills make me vomit...in a fun way
Thanks everyone! Im training hard and eating smart for my first meet in July.
@Cmanuel dude it sucked so good it was like 60 mph wind gusts here in Maryland so ****ty haha.
Bench night tonight (of all nights to do it)
45 pound bench 2 x 15
135 x 10
165 x 3
175 x 3
185 x 4 (PR)
I was only going to do what my training max was but I ended up feeling real saucy and worked up to 185 x 4 what could have been an idiotic move on my 5/3/1 workout program turned out to be a blessing in disguise.
More Bench 135 5 x 10
and than DB Rows with 60 lbs 5 x 10
and Dumbbell Rear Raises with 30 lbs for 3 x 15
Good session, Wed is Squats and Power Cleans let it burn.
Good job on the PR!