Rippednmichigan's bigger and better log

[rippednmichigan]

Monday: Lower Power

-Box Squat
135x12x2
225x5
235x5
245x5
255x5
255x4 This is the most weight 've had on my back in a while, and it felt good!



-Stiff Leg Deadlift
135x5
185x5
215x5x2
215x3

-8 sets of Standing Calf, little higher reps
225x8
275x8
325x8
345x8x2 Back felt like it was wanting to give out, so I lowered the weight
325x8x2
325x7



When I was done a ran a complex cardio routine, gonna be running some thing like this probably twice a week minimum to try and keep as much fat gain as possible at bay. I ran this complex for 8 reps each, no rest between exercises and 3 total sets with only 30 seconds rest between sets. This kicked my arse! I used 85lbs across all exercises, will increase weight next week. It went like this:

8 reps Stiff leg deads
8 reps Bent over BB rows
8 reps Front squats
8 reps Push press
8 reps BB Roll outs



Rest 30 seconds and repeat for 2 more circuits. It was hot as HELL out today and I sweated my ass off!

[strkout35]

Love the power workouts man. I'm starting to use 5x5 on my lifts also. I like it so far

[rippednmichigan]

Wednesday : Hypertrophy Chest/Arms

-DB Incline Bench
65x12x2
65x10

-Barbell Close Grip Bench
135x12
145x12
155x10

-DB Flat Bench
65x12
75x11

-Preacher Curls super setted with
-Standing French Press
PC 70x12
FP 85x12
85x10


-Push Downs super setted with
-DB Hammer Curls
PD 100x12x3
HC 35x10x3

-Cable Crossovers
70x12x3

-Machine Curl supersetted with
-Machine Dips
MC 60x12x2
60x10
DIP BWx12x3

Crap it was fricking hot out today, I burned some cals I know it. Sweated like a pig and pushed it like a champ!

[BendtheBar]

Originally Posted by rippednmichigan

Crap it was fricking hot out today, I burned some cals I know it. Sweated like a pig and pushed it like a champ![/B][/CENTER]

Heck yeah. It's so hot here that Satan took the day off.

Nice work Ripper. Hope the workout is treating you well.

[rippednmichigan]

Originally Posted by BendtheBar

Heck yeah. It's so hot here that Satan took the day off.

Nice work Ripper. Hope the workout is treating you well.

I hear you Steve, hot hot hot I tell you. It's tough to bulk in this heat man. I'm Mc'lovin this routine man!

We bought a pool for the kids and I couldn't help myself, I took off my shoes and dove in! It was cold!!!!!

[BendtheBar]

Sounds like a good time. Hope it wasn't a blow up pool.

[Rich Knapp]

Belly flop time. lol

[rippednmichigan]

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press super setted with
-DB Front Raise
SP 35x12x2
35x10

FR 20x10x2
20x8

-DB One Arm Row super setted with
-DB Arnold Press
OAR 60x12x3

AP 30x12
30x10x2

-Lat Pull Down (Wide Grip) super setted with
-DB Shrugs
PD 210x8
200x10x2

S 55x15x2

-Lat Pull Down (Close grip, palms facing in) super setted with
-DB Upright Row

PD 210x12x2

UR 30x12
30x10

-T Bar Row
160x12x2

[jwood]

Great workout ripped!

What kind of diet on you on now?

[rippednmichigan]

Originally Posted by jwood

Great workout ripped!

What kind of diet on you on now?

Thanks J, my diet is pretty much like this every day:



Working my way up to 3420 calories and it's looking some thing like this:

– Workout Day Diet

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of LG Sciences Lipotropic Protein

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

2 cups of oatmeal (cooked)

Mid-Morning Snack

2 scoops of LG Sciences Lipotropic Protein

2 slices of whole wheat bread

1 tbsp of natural peanut butter

1 tbsp of strawberry jam

Lunch

1 large whole wheat bagel

1 tbsp of mustard

6 oz of your favourite deli meat (chicken or turkey is best)

2 cups of mixed greens salad

1/2 avocado (mixed into salad)

1 tbsp. of balsamic vinegar and 1 tbsp. olive oil

Pre Workout Meal

1 scoop of LG Sciences Lipotropic Protein

5 chocolate/caramel rice cakes

Post Workout Meal

2 scoops of LG Sciences Lipotropic Protein

1 large banana

Dinner

8 oz of fish or sirloin steak

1 large baked potato

1 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top


– Off Day Diet (Slightly less calories)

Breakfast 1

2 slices of whole wheat bread with 2 tbsp of raspberry jam

1 scoop of LG Sciences Lipotropic Protein

Breakfast 2

3 eggs + 3 egg whites plus veggies (omelet)

1 cup of oatmeal (cooked)

1 tbsp of natural almond butter (blend into oatmeal)

Mid-Morning Snack

2 scoops of LG Sciences Lipotropic Protein

1 cup of oatmeal (blend into protein shake)

Lunch

1 large whole wheat bagel

1 tbsp of mustard

1 can of albacore tuna (in water)

1 tbsp of mayo

2 slices of mozzarella cheese (melted in tuna and bread)

Mid Afternoon Snack

2 scoops of LG Sciences Lipotropic Protein

1 tbsp of natural peanut butter

Dinner

8 oz of fish or sirloin steak

1 cup of brown rice

2 full head of steamed broccoli

2 cups of mixed greens

1 tbsp of balsamic vinegar and 1 tbsp of olive oil

Pre Bed Time Snack

1 cup of cottage cheese

1 cup of mixed berries

1 cup of mixed nuts on top