Thanks panzerfaust! So the video didn’t upload from my phone (of course), but I’ll try to get it on through my computer.
Pretty spent from these last few days of training, so I figured I’d go in the rest of the week and just do some light pump sets for everything… forget real deloads lol.
BACK
Machine pullover, I freakin love this thing- 8010,10,10,10
Wide grip pulldowns- 15010,10
Neutral grip pulldowns- 15010,13010
BB rows- 13510,10,10… bad idea after yesterday’s pulling
Cable rows- whatever10,10
Done. Voooollllluuuummmeee
Figured I’d share a day’s worth of eating with you guys…
Breakfast
2 eggs and 3/4 cups egg whites
3 slices turkey bacon
1 cup instant oats with honey and cinnamon
Lunch
3 tilapia filets
1 1/2 cups white rice
1 cup broccoli
Gatorade powder Intraworkout
Post workout (shake)
2 scoops protein
1 cup skim milk
banana
1/2 cup oats
2 tbs peanut butter
Dinner
8 oz ground turkey
1 cup white rice
1 cup Bush’s baked beans ( found em in the cabinet, couldn’t resist)
broccoli
One meal left tonight, probably consisting of cottage cheese and pb or such. I usually end up right around 3,500 to 3,800 calories… Really I just aim for like 375 CHO, 300 PRO, and 100 F
Been a few days since an update
Chest… Was supposed to hit tri’s and calves as well but ran out of time. May have to start decreasing my training days due to time constraints
Bench- up to 2254… Last rep was a grinder that felt like it lasted a minute
DB incline- 40s10, 60s8, 75s4 I suck at these so bad
Incline flys- 15s10, 25s8, 35s*8 tried em, don’t like em
Cable flys- 3 sets
Thinking about taking the 531 plunge or a similar setup… Upper/Lower 2x week with an optional 5th “bro day” (shoulders and arms isolation, etc.). Schedule is going to start getting tighter with work so I think this would be my best option.
Alright started 531 today rather than wait around til next week
LOWER
Squat- 1555, 1855, 2158 3 2 thought rest pause sounded like a good idea here. Wrong. Legs were smoked
SLDL/RDL hybrid- up to 2456 gonna go lighter here next week. Awesome exercise though, search for it on this site if you’re not familiar with it
GHR- bw10,10
Seated calves- 10015,15,15
Decline sit-up- 25*10,10,10
UPPER
OHP- 805, 1005, 1109, 955
Chins/Pullups- 10, 5, 5, 4, 6
CGB- 95, 115, 135,15510, 1758
Deadstop DB row- 60, 70, 80, 9010, 1008 haven’t done these in awhile, I like these a lot more than standard DB rows
Face pull- 3*20
Good session, quads are still insanely sore from Tuesday. Tomorrow’s deadlifts and front squats should be fun
Alright, so I almost made Wendler proud today with a “Not Doing Jack Shit” day lol. Quads and low back are still stiff and sore. Learned my lesson though- more foam rolling, stretching, etc.
Deadlift-
1355
1855
2251
2355
2755
3159
225*7 (deadlift plus shrug here)
Tried warming up for front squats here, but it just was not going to happen lol. I really wish I had a Safety Squat Bar, I can tell already 5*10 is going to be awful.
Leg press machine calves-
240510 30 sec rest
staggered some one legged presses in between to get some blood flow going
Ab wheel… hate this thing
3*10
As you can see, almost a jack shit workout. Still got a good PR set and some decent work in.
Note---- I really don’t understand why some people frown so much on high rep deadlifts. Nothing lights up my entire back like that, not to mention how great they help bring the pull numbers up. As long as technique is decent I don’t see what the issue is.
Here’s Saturday’s Swollll Session
Pinwheels ss rope pushdowns
25,30,3510/4515,15,15
BB curls (3 sec decent) ss deadstop skulls
45,65,858/50,70,7010
DB preacher ss Justin Harris extension
25,30,3010/4512,12,12
Cable side raises
6*6 @ 15… lol. These were awesome. just keep switching back and forth until you complete six sets on each arm.
Incline bench rear delts
20*20,20,20
Done. Just some easy work to get a pump and it helps my elbows a ton. Plus, who doesn’t wanna walk around all Saturday with pumped shoulders and arms?
3’s week
Upper today, bench focus
Bench
bar10
955
1355
1603
1853
2058 or 9 I lost count
1853
1358
Pullups- 30 total
8,8,6,6,2
Press
8510
7510,10
65*10,10 LOL… this is so pathetic
Chest supported row
45510
Band pushdown ss hammer curl
red band20/25s10
Notes- Bench is coming along pretty well; boring but big overhead press is ridiculous though lol. Had to come down to 10s on each sid. Considering implementing Jokers to get some heavier work in.
Today’s meals
Breakfast
2 eggs, 1/2 cup egg whites
4 thin strips turkey bacon
1.5 cups hash browns
Lunch
6 oz sirloin
1 cup rice
Salad
Pre/post workout
2 scoops protein/maltodextrin/dextrose mixture
1 scoop protein with 1cup milk
Dinner
8 oz ground beef/ground turkey mix
1 cup rice
Broccoli
Snack
2 tb natural almond butter
1 cup Greek yogurt
Before bed
1 cup cottage cheese
2 tb PB
LOWER
Squat
bar10
958
1355
1753
2003
2255… so weak today. I don’t know what the deal was. Just didn’t feel right today
RDL/SLDL hybrid
13510
15510
17510
19510,10
GHR
bw*15,9,6
Seated calves
120512
Abs- decline situps, leg raises, etc
Notes- a very “eh” workout today, the gym was probably 90 degrees and I had been working all day. Oh well still not a bad day
Went on a 2 mile hike today with 40 lbs of weight in a backpack. I had neglected conditioning in the past so I’ve started implementing walks/hikes 3-4x a week over the past few weeks. I feel better, recover better, and look better.
Meals so far…
Breakfast- made three little breakfast sandwiches, so good
3 slices whole wheat toast
3 whole eggs
3 strips turkey bacon
lettuce, tomato
Lunch-
8 oz chicken breast w/ BBQ seasoning
1/2 cup rice
1/2 cup white pinto beans
broccoli
natural almond butter
Dinner-
huge t-bone steak
baked potato (loaded, of course)
salad
Probably some more cottage cheese and PB tonight
UPPER… had to train midmorning today, I’ve never been a big fan of lifting in the mornings but a good workout nonetheless.
Press
bar10
655
803
903
1053
1159 slowly but surely its gonna move up
1053
958
Pullups
bw*10,8,10,5,5
Dips
bw8
1 chain8,8,6
bw*8
DB rows (ss with dips)… mats were taken so I couldn’t perform these deadstop
6010
7010
8010
9010
Fat bar curls ss straight bar pushdowns… fat bar is about the size of an EZ bar, its okay
5012,12,12/5015, 55*15,12
DB front raise/side raise/rear raise
15s8 each way3 sets
LOWER yesterday… The gym is so busy on Saturdays. It’s obnoxious
Deadlift
Bar10
1355
1855
2253
2553
2903
3308… Brutal. I strapped up for these. Smoked but I was happy with the PR
3651 Lol. Semi joker set. My back and hams were way gone for this
Once again, didn’t get to front squat. Some girl did squats, lunges, step ups, and squats AGAIN, all in the rack. I was impressed to see her putting some work in, but come on. Add on top of this the fact she played with phone for minutes at a time between each set, and she had the rack for a total of about an hour and a half.
Calf presses on leg press machine
260510
Ab wheel
Bw512
Back raises
25315
UPPER from today, was out of town all day yesterday so I had to make it up today
Bench
4510
955
1355
1705
1953
2205… eh. Not a PR but its okay I guess. I didn’t eat real well this weekend (stress and not feeling the best) so I’m sure that played a role.
1953
1705
Pullups- I need to start keeping the same grip here so its easier to measure progress. I don’t know why I don’t do that lol.
bw*12, 6, 9, 5 I think
Incline- SAME CHICK had the rack and platform taken over for another hour and a half so no room for OHPs. Decided to try inclines since I hadn’t done them in a while and remembered why. They just never feel right. Idk I might try to work them in somehow.
9510,10
11510,10
95*10
Chest supported row (supersetted with inclines)
4510
5510
6510
7510
DB hammer curl ss rolling tricep extensions
20s315/15
DeFranco shoulder shocker
10s*2 sets
Notes- I’ve been looking at a few of Matt Rhodes’ 5/3/1 templates over at Elite and I’m considering trying out one of those. Good combinations of strength and size movements.
Food from today
Breakfast-
3 eggs w/ 1/2 cup egg whites
3 strips turkey bacon
whole grain bagel w/ honey
Lunch-
8oz tilapia
1 cup rice
mixed vegetables
Gatorade and aminos pre/during workout
PWO shake-
1.5 scoops protein
1 cup milk
banana, honey, cinnamon
Dinner-
8oz ground turkey
1.5 cups whole grain spaghetti
green beans
Nighttime-
1 cup cottage cheese
2 tbs peanut butter
2 Chewy granola bars
LOWER
GHR just because my hamstrings are extremely weak
bw*10,7,8
Squat
4510
956
1355
1555
1855
2103
2354… ugh. I just cannot seem to find a groove with the squat. I don’t know what the deal is
2103
185*5
Deficit SLDL
1358
1858
2058
2258
Seated calves
2 45s512
Ab wheel/Back raises
bw/25312/12
Notes- okay training today. I really don’t know what to do about my squats though. If I could ever figure out how to post up a vid I will.
Posting videos should be pretty simple bro. Upload it to your Hub, then insert the text link in a post.
Thanks man. I’ll try to get a squat vid then.
UPPER today
OHP
4510
655
853
1005
1103
1255 good set. Not quite a PR, but all reps felt good
1103
1007
ss Pullups (all pronated)
bw*7,6,6,6,4,1 for 30 total
Bench w/ no leg drive
1558,8,8,7
1358
ss DB row
80510
BB curl ss OH tricep extension
6510,10,8, 4510,10 / 50515
Defranco shoulder shocker
2 sets
LOWER
Deadlift
1355
1855
2253
2755
3153
3457 PR. This felt gooooood. Until I went to front squat lol
Front squat… finally
13535 LOL. These sucked. My back was so pumped and shot from that last set of deads that I struggled to stay upright with just plates. I may front squat first next week.
GHR
bw310 these are coming along nicely and definitely helping my squats and pulls
Bulgarian split squats- I did these holding a dumbbell with one hand and a support with the other and just focused on the stretch
40212 slowly going to up the volume here. Going to be extremely sore anyway
Leg press machine calves
260215, 112, 2402*15 I was still wearing my knee sleeves, so I’m thinking they possibly had an occlusion effect and made these extremely painful. I don’t know
Notes- good workout all around, really going to focus on bringing up my front squat as that always seems to help all my other lower body lifts. They feel much more natural to me. Very happy with my deadlift progress, it seems to be the one lift I’m not incredibly terrible at.