T Nation

Any help appreciated, getting back on the wagon


#1

Background:
I did wrestling, swimming, and bodybuilding in high school (I did a show my senior year). I had previous been up to 210/215lbs @ 6 foot when I was 19 with all-time bests of
Bench: 275 or 225x8
Squat: 340
Deadlift: 405

I've fallen quite a ways due to inconsistency and just not focusing enough. I spent this summer doing some linear progression and have some strength now, but not where I once was. I'm currently weighing in at 193.4 lbs, am 21 years old, and probably couldn't bench 225. Bleh

Recent lifts:
Bench 185x3
Squat 265x3
Deadlift 295x3
Press 145x3

I also recently got braces so eating has become somewhat problematic. I'm trying to maintain a schedule of eating so I have a plan that will get me eating regularly. This is not a cutting blog, but the past few months have seen me lose some bodyfat. I'm going to stick with Jim Wendler's 5/3/1 with healthy joints, flexibility, and strength gains as a focus. The plan is to do this for a year straight. No on-and-off bullshit. I'm in a swimming club at the University and I do that 4 days a week. Hopefully I'll be eating enough to offset that and be able to pack on some muscle. I'm taking a big course-load this semester in my senior year so I'm kept quite busy with schoolwork so my weight workouts are kept to 3 day a week.

Pix:
9/17/2011


I'll be posting my first two 5/3/1 workouts in subsequent posts with leg day coming in tomorrow.

edit: Measurements R and L
Chest 42
Shoulders 47
Upper Arms are 15 & 1/2 and 15 & 1/8ths
Forearms are 12 & 3/4ths and 12 & 5/8ths
Waist/Hips 34/36
Thighs 24 & 1/2
Calves 16


#2

Wednesday 9/14/2011

warm-up include foam-rolling and 2 minutes on the rowing machine
I used to do barbell complexes with just 95 pounds and i don't feel it was thorough enough

Standing Barbell Shoulder Press:
90 lb x 5 reps
100 lb x 5 reps
115 lb x 8 reps

Pull-Up:
10 sets of 5 reps

Dips - Triceps Version:
5 sets of 10 reps

Barbell Shrug:
155 lb x 10 reps
185 lb x 12 reps
225 lb x 8 reps
this is mostly for training my grip, not for traps. if i wanted my traps to grow, i'd use straps and like 400 lbs lol

Dumbbell Side Lateral Raise:
25 lb x 20 reps
25 lb x 15 reps
25 lb x 12 reps

Done in the evening:
Swimming:
1:00:00 || 2100 yd


#3

Saturday 9/17/2011

foam rolling and rowing machine for 2 minutes

Seated Cable Rows:
5x10x180

Barbell Bench Press:
120 lb x 5 reps
140 lb x 5 reps
155 lb x 11 reps

Push-Up: 100 total
20 reps
4x15 reps
2x10 reps

Alternate Hammer Dumbbell Curl:
3x10x35

Triceps Pushdown - Rope Attachment:
100 lb x 15 reps
100 lb x 15 reps
80 lb x 5 reps
50 lb x 3 reps
Yeah, there was nothing left after that second set

Post-Workout Stretching
10 seconds on unilateral stretching
Next time, I'll move up to 2 sets


#4

Hi little buddy,

Im theBird. You lift similiar numbers to me, so hence we should try and support each other through our journey.
You do lots of swimming. I hope your not making yourself too tired. Whats the diet like?
I like the girl in your avatar. She has quads that I would love to have, do you know who she is??

tweet tweet


#5

Sunday 9/18/2011
2 minutes rowing warm-up
I felt like shit today so I just did the main lifts and got out.
Back Squat barx10,95x5,115x5,145x5,170x5,190x10 (easy low-intensity set)
Deadlifts 135x10,190x5,225x5,245x5 (easy enough, grip was a little sweaty cuz i didn't bust out the chalk)

Hello! For sure, I'll definitely be checking your log. I'm kinda jealous of your bench and press atm. Best of luck in your soccer season!
Weekday-diet is along the lines of:
Breakfast(6/8AM): 3-egg omelete, 1/2cup oatmeal, OJ/milk, sometimes toast w/PB
9/11AM: Whey in water shake
Lunch(2pm): Can of baked beans, fruit, milk, and sandwich (PBJ or ham)
6PM: banana/fruit for swim practice
9PM: Dinner - varies, generally chicken and carbs and veggies w/ milk

Alas, I do not know. I think I got her picture somewhere on reddit, but I'm unsure. Apparently she's a cyclist of some sort.


#6

9/19 Monday
Swam 2100

9/20 Tuesday
Swam 2500

@home:
ice pack/heating pad on right shoulder
wall slides
bar dislocates
Fish oil

Just making the shoulders feel better. Felt a small impingement in the right shoulder from laying too much into my right arm and not switching breathing sides evenly. Not a big deal. Delts tomorrow


#7

Any clue who the incredibly hot girl in your current avatar is?


#8

Not to be rude, but this was already answered above.


#9

Ah my bad I did read your workout, I just didnt read the birds post or the stuff about your diet where you answered him.


#10

9/21 Wednesday
Warmed up w/ 2 minutes on the rowing machine and some minor stretching
Press (5/3/1) 95x3,110x3,120x5 (not straining here)
Hang Clean 3x5x115(Felt like throwing these in today, I liked 'em)
Lateral Raises 3x15x25 (supersetted with the HCs, and dang what a pump)
Pull Ups 5,7,6,6,6,7,7,6 = 50
Dips 4x12 (supersetted with Pull Ups)
Hammer Curls 40x10,9,7
Kpipe Curls 20x20,15 (left forearm could use some more mind-muscle connection)

I had energy the entire workout and was focused.

No swim practice for me today.


#11

Skipped swim yesterday. Another day of inadequate nutrition and sleep. I'm going to figure a way to get more food with me at school. I have class from 8am to 6:15pm and am at school pretty much all day and i've only been taking so much with me. I'll probably start buying some in addition to what I bring.

9/23 Legs
Standing BB Calf Raises (done in regular cage, not smith)
225x5
275x15
245x15
225x15 //lot harder than i expected but the peak contraction is great this way. never going back to smith

Seated Calf Raises
155x2x15
135x8, 90x10 (drop set thingie)

Leg Curls
2x20x50 //killer, loved it

Back Squats 531
160x3
185x3
205x8

Deadlift 531
205x3
230x3
260x10! //PR and there was some left in the tank

Leg Press
3x10x425 //may move up next week dpeending on how intense the above two lifts go


#12

No protein powder after my workout today so I used peanut butter, oats, milk, and vanilla. I'm gonna buy some protein powder.

5 minutes jump rope warm-up -- in the zone
Seated Row
5x10x190

Flat BB Bench
135x3
150x3
165x11 //yay

Preacher Curls
3x8x35 //no mind-muscle connection

Push Ups
5x20 //yay

Pinwheel Curls
3x12x25 //no mind-muscle connection

Rope Extensions
100x15
100x15
100x8
drop-set:70x12

Stretching
10 seconds each


#13

Swim practice: 2450 yards
Slow start but strong finish


#14

Morning
Press
100x5
115x3
130x5 //better than last week but not any sort of PR

Hang Clean
3x5x135 //sweaty hands made the last set a bit more difficult

Lateral Raise (supersetted with hang cleans)
25x20,20,15 (squeaked out 5 shitty more reps but let's not count those)

Pull Ups
7x7

Dips (supersetted with pull ups)
25x5,10,10,6 //let's move up big time next week

Hammer Curls
40x10,10,8

Kpipe Curls
2x20x20 //want more mm in left forearm, staying with weight for now

Evening
Swam 2000yards


#15

9/29 evening
swam 1500 yards or so

9/30 afternoon
foam rolling
3 minutes of jump rope

Standing Calves in cage
225x15
225x15
245x15
275x8
245x12

Seated Calves supersetted with above
135x5
155x15
155x12
135x12

Leg Curls
2x20x50 //god damn these suck

Back Squats
135x5
135x5
170x5
190x3
215x7 //ow, this really drained me

Deadlifts
185x5
225x5
250x3
275x3 //meh, i was shooting for 8 but after squats i had like nothing left mentally


#16

Seated Row
5x10x200

Bench
warm-ups
140x5
155x3
170x10
135x10
135x10
135x10

T-Bar Rows
1 platex10
2 platesx10
2.5 platesx8

Rope Extension
3x15x100

Hammer Curls
3x10x40


#17

Press
95x5
105x5
120x7

Hang Clean
3x5x140

Lateral Raises
25x20,8,8
15x12,12

Pull Ups
10,10,10,9,7

Dips
3x10x25

Hammer Curls
45x10,8,6

Kpipe Curls
2x20x20


#18

Seated Row
5x10x200

BB Flat Bench
125x5
145x5
160x12 est 1rm 224

DB Flat Bench
50x10
55x2x10
65x2x10

T-Bar Rows
70x10
90x10
115x10
135x5 //losing steam

Rope Extensions
3x15x100 //good lock outs and pump

Hammer Curls
45x10,6,4 //biceps pretty dead after dem rows
35x6 //felt like a pussy doing doing four that last set

Legs to be done tomorrow.


#19

Finally got around to this.
Swam ~2500 yards last night. Getting back into it after a week of tests and no swimming was kinda brutal.

This morning
warm-up
foam rolling
jumping rope
barbell complex w/ 95

Barbell Calf Raises
185x15
225x20
245x15
245x15

Back Squat
135x5
155x5
175x5
200x10

Seated Calf Raises
135x5
155x15
155x15
155x15
135x8
90x10

Deadlift
135x5
195x5
225x5 //double overhand no chalk
255x11 //first 6 done doubleoverhand, last 5 mixed, all chalked

I had to get out early to study for a test later today so no leg curls nor leg press.


#20

BW 197

Press
100x3
110x3
125x8

Hang Clean
145x5
145x5
145x2
135x3

Lateral Raises
25x20,20,12

Pull Ups
8,8,8,8,8,8,6,4=58
definitely going for 5x10 next time

Dips
3x10x35

Hammer Curls
45x10,10,5

Kpipe Curls
no energy left for these