Any help appreciated, getting back on the wagon

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

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

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

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

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.

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

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

[quote]EndersDrift2 wrote:
Any clue who the incredibly hot girl in your current avatar is?[/quote]

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

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.

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.

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

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

Swim practice: 2450 yards
Slow start but strong finish

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

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

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

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

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.

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.

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