Quick Stats:
20 years old
5’10
180lb
Male
Sexy (and a little narcissistic)
I am a college student and a full time worker so because of my cramped schedule, I prefer to go to the gym at max four times a week. If enough people advise that it isn’t enough frequency, I’ll do my best to accommodate. I just got off of 2 cycles of
and I plan on using a Push-Pull routine from now on. I used to have a decent strength when I lifted in high school but I haven’t tested any maxes since I’ve come back from my hiatus. I’ve eye balled Mr.Wendlers’ 531 and would pick it up if enough people urge it.
Goals: To build muscle. Strength, fitness, and all that stuff is important to me too but I’m prioritizing body recomp for right now. I have a fishing tournament that I’m volunteering at in March and would like to woo some women there. Just joking, I’ve been dating my high school sweet heart for 5 years. She stole my youth.
Here’s a catch: I’m interested in the service after college so I would like a day for conditioning.
Questions, comments, and concerns will be heard with an open mind. Godspeed
Edit: I will post pictures of body if asked. I don’t feel like I am at the point to where I need to specialize in a certain place but if you guys just want to see where I’m at I’ll try to get to that.
Squat
Just the bar with holds at the bottom to get a little stretch
135lb 15 reps (warm up)
155lb 10 reps (warm up)
185lb 3 reps (working set)
205lb 3 reps (working set)
225lb 3 reps (working set)
Called it a day there. Last set moved fine but my shoes have some air cushion crap that threw me off balance. Will find my chuck taylors for next squat day.
DB Incline Press 4 sets of 10 50lb
DB OH Press 3 sets of 8 40lb
Dip 5 sets of 10 no added weight
Chest fly dropset x2
Cable lateral raise dropset x2
Starting the this log was a spontaneous idea during my work out so I haven’t kept track of what I’ve eaten today. Will start tomorrow but I’ve always been bad with logging diet.
Trap bar deadlift w/ pause at top. I do not know the weight of the bar. It feels heavier than a barbell and not surprisingly, no staff member could provide that information. So I will record the plates that went on.
1 45lb on each side for 15 reps (warm up)
1 45lb + 25lb on each side for 8 reps (warm up)
Working sets was a pyramid.
2 45lb for 6 reps
2 45lb +1 10lb for 4 reps
2 45lb + 1 25lb for 2 reps. Worked back to 6 reps.
6 pull ups in between each working set for 30 reps
Strength note: All reps moved easily but grip was slipping with the pause. Sweaty palms always get me. Any suggestions on chalk? I have liquid grip but a wasn’t a huge fan. Beggars can’t be chosers tho.
High leverage row 4 sets of 8
Close grip lat pulldown 3 sets of 12
Face pull 3 sets of 10
E-Z bar curl supersetted w/ OH tricep extension for 3 sets of 10.
Nutrition:
Breakfast- Steak sandwich. (4 oz left over steak on a slice of plain toast, topped with an egg.) x2
Meal 2 - Steak sandwich again (all out of leftovers)
Meal 3 - cup of shredded chicken, cup of white rice, crushed hot peppers, sprinkle of cheese
11-24-17
Fainted after dinner and was rushed to ER. No explanation for the faint but the fall gave me a concussion and a swollen elbow that needed to be drained. Will work out this weekend if elbow feels fine
Hey there, man. Just following up. No updates in quite a while. You still going at it? If you’re doing the T-ransformation, get some Before pics in pronto. Even if you’re not, try to get back to attacking your goals.
Still going at it, haven’t missed a gym session. I took out the transformation tag, no longer interested. I’m not going to post any of the work outs I’ve done for the last month, I’ll begin again with tonight’s work out
Been celebrating my girl’s bday over the week so I was forced away from the gym. My present to her was sucking her into a full Tough Mudder. My conditioning plan follows…
Monday - 5/3/1 full body
Tuesday - LSD (long slow distance.)
Wednesday - 5/3/1 full body
Thursday - Some sort of short HIIT
Friday - 5/3/1 full body
Saturday - Timed runs/competitive cardio
Sunday - Rest.
Note: Most of my supplemental exercises will be calisthenics. I’ll throw in a lift or two for mass during 5/3/1 days.
Questions? Comments? Concerned? Any feedback will be appreciated
23 Jan 2018
3 mile run @ conversation pace
4 sets of 10 pull ups
Hanging leg raise (to failure) then bicycles (to failure) topped off with prone vacuum holds x3
24 Jan 2018
Trapbar deadlift 3 sets of 3 w/ 2 caddies
OH Press
95lb 3 reps
105lb 3 reps
125lb 3+ reps (8)
DB Row 4x10 55lb
Face pull 3x15
Chest fly double dropset
100 lunges
5x10 chin ups
Hanging leg raise 3xfailure
Side bends 3x20 each side
Note: All weight felt too light. Deadlift won’t be on 5/3/1 as I practice form with light weight on this 3 week cycle