Thanks for that.
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What program/website do you use to track your macros?
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[quote]theBird wrote:
What program/website do you use to track your macros?
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Livestrong.com - MyPlate; most of the foods are already in their database and verified.
Workout #22, Week #6, Cycle II - Saturday (07/05)
Deadlift - 225 x 3, 260 x 3, 290 x 8, 1 (70%, 80%. 90% 1 RM respectively)
DB Romanian Deadlift (75 lbs) - 1 x 15, 4 x 10 = 55 total
BW Hanging Leg Raises - 1 x 12, 1 x 7, 1 x 6, 2 x 4 = 33 total (not sure why these sucked today)
Conditioning:
Friday, July 4th - 3 mile fasted brisk walk at 14:44/mile early AM; PM 3.5 mile elevated hike in local forest preserve + reservoir land
Saturday, July 5th - 3 mile fasted brisk walk at 15:36/mile early AM
Workout #23, Week #6, Cycle II - Sunday (07/06)
Barbell Flat Bench - 130 x 3, 150 x 3, 170 x 4 (70%, 80%. 90% 1 RM respectively)
DB Flab Bench (45 lbs) - 3 x 15, 2 x 12 = 69 total
Barbell Bent Over Rows (straight bar / 95 lbs) - 2 x 10, 2 x 8, 1 x 6 = 42 total
Workout #23, Week #7, Cycle II - Monday (07/07)
Squat - 210 x 3, 240 x 3, 270 x 2 (70%, 80%. 90% 1 RM respectively)
Quite frankly, today just f****** blew. I’m not sure why the last set has sucked on this lift the last two times, assuming it’s the reduced cals and lack of decent sleep. I didn’t even feel like doing any assistance work today, so just hit the main lift and left it at that.
Workout #24, Week #7, Cycle II - Thursday (07/10)
Standing Overhead Shoulder Press - 105 x 5, 115 x 3, 130 x 1 (75%, 85%. 95% 1 RM respectively)
Bodyweight Dips - 4 x 15, 1 x 16 = 76 total
Bodyweight Chin-ups - 2 x 5, 1 x 4, 5 x 3, 1 x 2 = 31 total
Getting ready for another vacation to Glacier National Park and Yellowstone next week (no updates on here till I get back), so since next week will be body weight workouts on the fly, I combined these next two days and focused on assistance work for chest only.
Workout #25, Week #7, Cycle II - Friday (07/11)
Deadlift - 240 x 5, 275 x 3, 315 x 4 (75%, 85%. 95% 1 RM respectively)
*Was supposed to be 305 on the last set, no 35 lb plates available, so I said f-it and went with two more 45s instead.
Barbell bench press - 140 x 5, 160 x 3, 175 x 3 (75%, 85%, 95% 1RM respectively).
DB flat press (45 lbs) - 4 x 15, 1 x 12 = 72 total
DB One arm Rows (75 lbs) - 5 x 10 = 50 total
Conditioning work: 2.91 mile fasted walk as soon as I got up this morning, 15:19 min/mi, 44 min total.
Back from vacation, back at it with the final week of Cycle II, which is standard 5/3/1 de-load work.
Workout #26, Week #8, Cycle II
Standing OHP - 60 x 5, 70 x 5, 85 x 14 (40%, 50%, 60% of 1 RM respectively)
Weighted Dips (40 lb DB held between the knees) - 2 x 10, 2 x 8, 1 x 6 = 42 reps total / 5 sets
BW Chin-ups - 2 x 5, 1 x 4, 3 x 3, 4 x 2 followed by 1 x 1 R-P-R after the last set of 2 reps = 32 total reps
Note: Chin-up performance was down from two weeks ago, though was satisfied with performance on the first week of using weights on the dips.
Workout #27, Week #8, Cycle II
Deadlift - 135 x 5, 160 x 5, 195 x 25 (40%, 50%, 60% of 1 RM respectively)
DB Romanian Deadlifts (75 lbs) 4 x 15, 1 x 10 = 70 reps total
Knee/Hip Raise on Parallel Bars (BW) - 4 x 10, 2 x 15 = 70 reps total
Workout #28 - Week #8, Cycle II - Friday, July 25
Morning conditioning: 2.27 mile hike (fasted state) up Black Mountain in Cave Creek, AZ @ 30:23 min/mi; 1085 ft elevation gain.
Bench Press - 75 x 5, 95 x 5, 115 x 22 (40%, 50%, 60% of 1 RM respectively)
DB flat press (45 lbs) - 3 x 15, 1 x 14, 1 x 10 = 69 total
DB Row (80 lbs) - 2 x 10, 1 x 8, 2 x 6 = 40 total
Workout #29, Week #8, Cycle II - Saturday, July 26
Morning conditioning: 2.54 mile run (fasted state) on Apache Trail in Cave Creek, AZ @ 10:18 min/mi; 300 ft elevation gain.
Barbell Squat - 120 x 5, 150 x 5, 185 x 20 (40%, 50%, 60% of 1 RM respectively)
Leg Press (5 pps) - 2 x 15, 3 x 10 = 60 reps total
Seated Leg Curl - 125 x 3 x 10; broke the POS machine, so I switched to the pron., lying leg curl machine - 130 x 2 x 10.
I did just conditioning work this morning, and it was a bear to complete after leg day yesterday.
I went early and hiked the Echo Canyon trail at Camelback Mt. in Phoenix, AZ. It’s a 1.2 mile hike each way (2.4 miles total) and quite strenuous - total elevation climb is app. 1200 feet. My round trip time was 1:20:09, averaging 41:32/MIN/MI (30:13 for ascent only - descent was longer due to slippery, monsoon rain conditions). This place is the ultimate hill sprint adventure.
I did a combination of hiking and hill sprints yesterday, a conditioning day only, with sprinting along the trail where major inclines were located (Apache Wash trail - Phoenix Sonora Desert Preserve area). The total elevation gain for this trail was just under 600 feet from the parking area. The total distance covered was 3.20 miles in less than 1 hour. As you can see from the photo, I wasn’t the only one out looking for vitamin D today.
Workout #30, Week#9, Cycle III - Wednesday, July 30th
Standing BB shoulder press - 95 x 5, 105 x 5, 120 x 3, 2
Didn’t have access to regular pull-up bar, so just did dips - 5 x 10 (BW) = 50 total
Had to pretty well write this week off too, due to vacation, visiting the parents and my sister having a baby (I’m in AZ till Aug 14). I haven’t been on the “gotta find a place to train” kick right now, though I have been getting out and doing some sort of a local hike a,most every day for at least an hour or two for the conditioning work benefit. I mix in hill sprints where appropriate on the trails.
Thursday, July 31st - 2.86 mile hike at 37:21 min/mi with 1240 ft elevation gain. The 110 degree heat didn’t bother me since there was no humidity, but I was one of 3 “fools” on the trail.
Saturday, August 2nd - 2.18 mile hike at 47:20 min/mi with 1300 ft elevation gain. Much cooler and tolerable hike, though not as conducive to hill sprints due to the vertical nature of the climb and all of the large boulders to navigate.
Just popped in to say hi!
5/3/1 is a great way to regain and surpass previously attained strength levels. I loved it but I don’t make it to the gym on a consistent enough basis to properly run a split program. Total body is a must.
For the 6 months or so that I was able to actually make it to the gym with some consistency I made great strength gains, especially with my deadlift and OHP.
Best of luck on your strength journey!
[quote]The_Jed wrote:
Just popped in to say hi!
5/3/1 is a great way to regain and surpass previously attained strength levels. I loved it but I don’t make it to the gym on a consistent enough basis to properly run a split program. Total body is a must.
For the 6 months or so that I was able to actually make it to the gym with some consistency I made great strength gains, especially with my deadlift and OHP.
Best of luck on your strength journey![/quote]
Thanks for stopping by. I travel a lot since I have summers off, but I am able to run a very consistent 4 day/week split when the school year is in session, so I’m looking forward to seeing better growth once the fall semester starts. I’ve already seen improvements since I started the cycle in May, even though I’ve had a few weeks off due to vacation.
Workout #31, Week#9, Cycle III - Tuesday, August 5th
Deadlift - 225 x 5, 250 x 5, 280 x 2, 1* (65%, 75%, 85% 1 RM respectively)
*last set sucked today, simply could not get to 5+ reps…haven’t been getting quality sleep/rest lately, which may be a mitigating factor?
BW Chin-ups - 1 x 6, 2 x 5, 1 x 4, 5 x 3 = 35 total
Good Mornings - 105 x 5 x 12 = 60 total
Knee/Hip Raise on Parallel Bars (BW) - 5 x 15 = 75 total
Workout #32, Week #9 - Cycle III - Wednesday, August 6th
Barbell Bench Press - 125 x 5, 145 x 5, 165 x 5 (65%, 75%, 85% 1 RM respectively)
DB Flat Chest Press (45 lbs) - 3 x 15, 1 x 14, 1 x 11 = 70 reps total
Lying T-Bar Row/Chest Supported Row (45 lb + 25 lb plates) - 1 x 10, 4 x 6 = 34 reps total
Kettlebell swings (for the hell of it) - 24kg x 2 x 15, 45 sec rest between sets
Conditioning work:
Monday, August 4th - 4.73 mile hike/trail run, avg. 15:52 min/mi, 746 ft elevation gain, app. 6-8 sets of hill sprints intermixed with fast paced walks, jogs and slow walks.
Tuesday, August 5th - 2.26 mile hike, avg. 40:56 min/mi, 1353 ft elevation gain, app. 5-6 sets of hill sprints intermixed with incline/decline sprints.