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
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.
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
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??
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)
[quote]theBird wrote:
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[/quote]
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.
@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
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)
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