HP Mass Upper Day 2 Week 1
Activation:
Hang clean- 95–3x3
Weighted Jumps- 20lb- 3x3
Plyo pushups- 3x3
DB Snatch- 45–3x3
MP:
125-115-120-125-115
Bench:
160-150-155-160-150
Dips:
40-30-35-40-30
Snatch Grip DL;
225-185-205-225-185
Face pulls/Calf work
Also did 2 rounds of Delt Triad with 10lbs
5 hill Sprints.
Diet for 4/29/12
300g protein/130g fat/ 200g carbs–ended up going running with a buddy so went up on carbs
HP Mass Day 3 Week 1
Neural Charge
Power Cleans: 135-3x1
Hang Cleans: 95-3x3
Box Jumps: 24inch 5x3
4 100M sprints on an incline–Deadly
Doing a Pulse Fast today-
6:00AM Brain Candy
7:00 AM MAG-10
12:00PM MAG-10
5:00PM MAG-10
Can’t afford the whole package for pulse fast so probably wont get exact same results, but should see a good portion of the benefits within the following 2-3 days. If it goes well, I plan on doing 1-2 a day (on NC days) and eat more the rest of the days to even out the extra calories to put on some good mass.
Since its finals week. I didnt quite Pulse Fast. It ended up being a pulse feast of sorts. I was feeling mentally run down so i decided I should eat. Had about 1200 calorie day yesterday. 100g protein/150g carbs n rest fat–Was just 1 big stir-fry at night.
HP Mass Day 4-5/1/12
Activation–Jumps, Hang Clean, DB Snatch-- all 3x3–nothing too heavy
Back Squat:
175-155-165-175-155
MP:
125-115-120-125-115
SGDL:
225-185-205-225-185
Pulled conventional-- 275 for 5 singles to see how my speed was for that…first 2 were fast. 3rd wasnt great. last 2 went up fast.
Active Rest was Face Pulls/Rear Delt Flyes and a few sets of kayak rows for my left Lat–Left Lat is smaller than right so want to work on getting that MMC/extra hypertrophy.
Conditioning:
4x100M incline sprints–Felt great but hate them
Since I haven’t made short
Diet Yesterday was 3000cal 290g protein/200g carbs/rest fat
HP Mass Day 5 5/2/12
Activation: Hang Clean/DB Snatch
Active Rest: Pull-Ups/Chin-Ups
Front Squat: Want to have a front squat day instead of 4 backsquat days
165-145-155-165-145 All felt strong
DL: (conventional–want to do 1 day a week of regular & make Snatch Grip my usual)
275-245-260-275-245–Reset after each, no touch n no
MP:
125-115-120-125-115
Did some conditioning last night in the form of interval cardio.
Walk for a minute, Fast paced sprint/run for about a minute. Did it up
Had to take about 10 days off due to some wrist issues. Unfortunately, didn’t eat quite as clean as I should have so I’ve gained some fat, HOWEVER, the time off seemed to give me a supercompensation effect of some sort.
Today was my 1st day back in the gym.
A.M.–Legs
Front Squat:
185lbs-4-3-3 -Want to hit 3x5 next week
Jump Squats:
100lbs- 3x3
Leg Press: High reps
315-1x20
360-1x15
405-1x12
Lunges:
50lbs-2x10
Accessory work:
Farmer Walks- 160lbs-4 sets
Abs- 2 sets
Back Extensions- 25lbs-3x12
PM:
100M sprints- 6 sprints
Diet:
Pre-workout- 1 banana
Peri-workout- 50g carbs/10g protein
Post workout- 6 egg whites/8oz bottom round steak/2 cups veggies
Lunch: 2 scoops whey/8oz chicken thighs/1 cup veggies
Pre-workout- 2 scoops whey/1 banana
Dinner- 8oz lamb (trimmed)/6oz bottom round steak
I don’t want to necessarily “cut” simply because I gained a few lbs of fat so I’m going aim for a slower gain and add some PM conditioning Jim Wendler style.
Input would be appreciated by the vets of TNATION.
5/15/12
A.M.–Push
Bench:
185-3x5 (PR)
Seated OHP:
135-6-7-6 (PR)
DB low Incline (neutral grip)
70-12-9
Weighted Dips:
50lbs- 2x9
Triceps: 4 sets
Farmer Walk: 160lbs- 2 sets
Face Pulls: 3 sets
P.M.
100M Sprints-5 sprints
Diet 5/15/12
6AM- Banana/Coffee
6:30- Periworkout- 50g carbs/10g protein
8AM- 4oz lamb/2 scoops whey
1PM- 4oz chicken/1oz cheese/rice/spinach
Dinner: 12oz chicken thighs/olive oil/12oz bottom round steak + 100g carbs/25g fat
5/16/12
PULL
DL: 5/4/3/2/1/1 rep scheme
245-265-275-295-315-315
Barbell Hip Thrust: (girl was watching me do 135, def need to talk to her haha)
95-1x12
135-2x10
Weighted Chins:
60-2x3 (PR)
Lat Pulldown:
130-4x10 (PR)
Cable Row:
135-3x8 (PR)
High Pull:
115-4x5
BW Pullups: 4 sets
Farmer Walks: 160lbs-3 sets
Curls: 3 sets
Leg Curls: 3 sets
Diet 5/16/12
6AM- 1 banana
Peri-workout: 50g carbs/10g protein
9AM- chicken/ranch/1oz cheese/foccacia loaf/ 6oz bottom round steak
12:30- 3 scoops whey/ Large bowl vegetable medley/1 tbsp olive oil
Dinner: 20oz chicken thighs/2 tbsp olive oil
5/17/12
Legs
Front Squat:
3/2/1 Wave
190lbs- PR
Leg Press:
325-1x18
370-1x13
415-1x10
Leg Curl/Leg Extension:
2 sets
Like the push/pull/legs 2x a week with a day off when my body tells me it needs one. Going to stick with it. I think my wrists simply couldnt keep up with HP Mass.
Diet 5/17/12
Had a low protein/higher carb day-
100g protein/70g fat/400g carbs–Bloat will suck tomorrow morning 
Good news, getting some letters/information packets from Medical schools after taking the MCAT so excited about that.
5/18/12
PUSH
Warm up- Pull-Ups/Push-ups
25 reps
OHP:
145lbs-5/4/3/2/1 (PR)
135-10-9-7-6 (PR)
DB Floor Press:
60-2x12
Speed Work:
OHP/DL
135-3x1
275-3x1
Delt Triad: 2 sets-15lbs
Face Pulls: 4 sets
Tricep work: 5 sets
Crazy good shoulder emphasis session
Diet 5/18/12
5:30AM- 1 banana
Peri-workout: 50g carbs/10g protein
9AM: 12oz steak/1tbsp butter/1tbsp olive oil/vegetable medley (70g protein)
Lunch: 4 scoops whey (100g protein)
Dinner: 1lb chicken thighs (trimmed)- (90g protein)/200g carbs from rice
Snacks: Almonds
Weight this morning- 158.5lbs. Up 8 lbs in 2 months- more fat than I want but screw it for now.
5/19/12
Woke up intending to do a conditioning day, but mentally didn’t feel right so taking day off.
Diet Today will be:
AM- 2 pancakes/maple syrup/4 whole eggs/mushrooms/1/4 avacado/chorizo/2 scoops whey
Lunch: 4 scoops whey
Dinner: Going on a date wine tasting/dinner so idk exactly but steak for sure.
5/20/12
AM: PUSH–was supposed to do chest emphasis but completely forgot
OHP: (Face pulls active rest)
150-5/4/3/2 (PR-up 5lbs from last week)
135-10-7-8 (solid-didnt get all sets of 10 but oh well)
DB Floor Press:
65-12-11-11 (PR)
Laterals:
2 sets light
1 set heavy
Farmer Walks:
160-5 sets-approx 60 feet–20 seconds between each
PM: (around 6 tonight)
BW pull-ups/push-ups/dips
Tricep work–pump stuff
100M sprints-6
Decided to incorporate a few days conditioning-gaining more fat than i want so instead of dropping calories, just adding a little more work–Sort of a G-Flux type thing and cycle carbs properly.
Will Post Diet Later this evening.
Diet 5/20/12
Preworkout- 2 scoops whey—44g protein/10g carbs
Peri-workout- 50g carbs/10g protein
Post Workout- 1.5 cups rice/tbsp olive oil/vegetables/12 oz steak --70g protein/65g carbs/30g fat
Lunch: 1 scoop whey/1 large banana- 40g carbs/22g protein
Dinner: 16 oz chicken/tbsp olive oil/ 6 whole eggs- 132g protein/44g fat
5/21/12
PULL:
Weighted Chins:
55-4x3 (PR)
DL: 5/4/3/2/1 wave
250-270-280-300-315 (all felt solid except the 315)
Kroc Rows:
85-2x20 (solid grip)
Cable PD: hold at bottom
60-1x15
High Pull:
115-5x6
Hang Clean:
115-3x5
PM:
Face Pulls-5 sets
1 set curls-Triple Drop set
Pull-ups/Push-ups-30 reps @ BW
75M Hill Sprints- 6
Diet 5/21/12
6AM- banana/2 scoops whey- 50g carbs/44g protein
Peri-Workout- 22g protein/60g carbs
Post Workout- Protein Bar smoothie(F’n delicious)- 32g protein/40g carbs/rest fat–400 calories total
Lunch: scoop whey/1 cup rice/veggies/tbsp olive oil/12 oz steak- 90g protein/50g carbs/35g fat
Dinner: 12oz chicken breast/tbsp olive oil- 70g protein/20g fat
Been having Spike Original- Brain Candy is a bit too expensive to have on a regular basis–shoulda stuck to orange flavor. so much better (Original isn’t bad, just prefer orange)
Looking a little leaner from adding conditioning. Tomorrow is leg day so if I had a solid session, I will continue on this G-Flux-esque type routine since I’m continuing to progress in most lifts.
Legs- Hamstring/glute dominant
Leg Curls- 2 sets
A1. Barbell Hip Thrust
135-2x10
155-2x10
186-2x7 (PR)–People were watching like “wtf is this guy doing” haha
A2. Lunges
80lbs- 5x6