T Nation

Pauls FFB Log

Feel free to comment, opine or criticize. I wont learn if Im not made to rethink some of my concept/ideas and challenged to prove that something is working.

Statistics such as they are:
Gender: Male, 35 yrs.
Weight: 191 lbs as of 2 weeks ago 20% BF (as measured through an Bioelectrical Impedance Bodyfat scale, its a start)
Goal: Drop to 13-15% BF before starting a new strength / gain cycle. Attempting to maintain strength on 4 core movements while dropping the lbs.

Program: 5/3/1 by Jim Wendler with slight modifications. (Google the name or the program name if you want to know more). Add: blackironbeast.com/5/3/1/calculator <-- great calculator for figuring out your weights for the program.

Diet
Following a modified version based on Lyles recommendations across his articles and books. The basics are:
Training Days - 2600 calories, with an upper limit of 20% carbs, 1.5 g / lb of LM of protien and the rest made up of dietary fats.
Off Days - 2200 calories, with an upper limit of 12% carbs, 1.5 g / lb of LM of protien and the rest made up of dietary fats.
Re-feed: 5 hour, 3 meal high carb / low fat once a week.

Worth noting: I started this a month ago with a 3 week long run before the first re-feed. Plan to run this into mid Sep. before evaluating next steps.

Note: Was off for 2 weeks on a trip. Mostly performed body weight work and a lot of swimming. Diet was poor in the sense that I was definitely under-eating in attempt to keep a clean diet and with the activity level. Felt great to get in, but weak on the lifts. Not good.

Military Press

Weighed in at 186.5 lbs this morning post workout.

Warmup: Skipped the bike in and did 3min on the row and 10 pushups, 10 pullups

Military Press: 2 min rest / sets
Warm-up: 10xbar, 6x65
Working Sets: 5x85 | 5x120 | 5x130 | 6x135

Seated Cable Rows: wide D handle bar
10x42.5 | 11x50 | 11x60 | 10x70 | 9x80

DB lateral raise, to front raise to bent over raise: (app 5-10 sec rest between movements)
LR: 15x20 | 15x20 | 16x20
FR: 12x22.5 | 12x22.5 | 12x22.5
BR: 15x22.5 | 15x25 | 15x25

Upright Row:
11x85 | 11x85 | Dropset 10x105, 8x85, 10x65

Close grip bench superset with hanging leg raises
CGB 17x115 | 15x125 | dropset 10x135, 6x115
HLR 16 | 13 | 10

Deadlift

Rained today, no bike. Normally have a day off between overhead and deads, but a short week due to a holiday is messing with the schedule.

Weighed in at 185.1 on the bio-imp scale (more on this at the end) and 186.4 on my normal scale pre-workout.

Warm-up: Skip 3:00 min, 15 push-ups, 10 pull-ups, Skip 3:00, 15 push-up, 10 pull-ups wide-grip

Deadlift super-set with seated machine flat bench press: 30 sec rest between movement, 2.5 min between sets
A1 Dead: 12x95 | 8x155 | 6x195 | 5x235 | 5x255 | 5x295 | 6x345
A2 Press: ----- | 12x60 | 12x80 | 9x90 | 6x100 | 5x100 | -----

T-Bar Row: 1.5 min between sets, 2.5 min for last set:
15x1 plate | 15x2 plates | 11x3 plates | 7x4 plates | 3x5 plates | Drop 3x5, 3x4, 3x3 plates, crash, burn, ugly WTF

Seated legs curls super-set with wide false grip lat pull-down:
C1 SLC: 20x145 | 16x160 | 13x175
C2 LPD: 10x70 | 10x80 | 7x90

Hanging leg raises super-set with DB side bends:
D1 HLR: 12xbw | 12xbw | 12xbw
D2 WSB: 10x60 | 10x60 | 10x60

Disappointing day.

Stepped on the bio-imp scale. BF went up be 1.1% to 20.1%?, Lost almost 4 lbs of LM while gaining under a lb of fat? REALLY? Diet has been meticulously tracked and if anything I have been below the 20% hypo-calorie mark with 1.25 to 1.5 gm of protein / lb of LM and this is the result? A case of the WTF’s mate! FWIW, the resistance was 410 ohms today versus 380 2 weeks ago, not that that should make a big difference.

Rule #1 - Cardio
For those who’ve seen Zombieland, they’ll get it, for those who haven’t linky goodness --> http://www.zombielandrules.com/zombieland-rule-1-cardio/

Running at app. 9km/hr for 5 min, walking for 5 min, rinse and repeat for 40 min.
Sprints for 1 min on, 2 min walking for 12 min.

6.75km covered in 52 min, 500 cal consumed.

Bench

Weighed in at 186.25 lb on the normal scale (down 0.15 from deadlift day)

Warm-up: 15 min 6.5 km bike in.
Bench super-set with Pull-ups: 30 sec rest between movement, 2 min between sets
A1 Bench: 20xBAR | 12x95 | 8x125 | 5x155 | 5x185 | 5x205 | 5x235 | 2x250
A2 Pull-up: 8xBW | 7x20 | 8x20 | 7x20 | 7x25* | 6x25 | 6x25 | ------

  • Switched from wide-grip pronate to narrow-grip neutral

Flat DB Press, 1.5 min between sets
14x70 | 11x75, rest-pause 2x75 | Drop-set 8x80, 5x60, 6x40

Standing Cable Fly, 1.5 min between sets
15x27.5 | 15x27.5 | 12x32.5

Seated Rear Delt Cable
22x12.5 | 15x17.5 | Drop-set 12x22.5, 6x17.5, 12x12.5

Lying overhead DB extension superset with leg raises
E1 DBE 10x70 | 8x80
E2 LOP 12xbw | 12xbw

E-Z Bar Curls, slow eccentric, 3-4 sec.
11x80 | 10x90 | 9x90

Bike the 6.5 km home

:slight_smile: Re-feed day, wooo-hooo, not usualy a carb craver and no sweet tooth to speak of but man, that bowl of oatmeal and another small one of cheerios was just fantastic.

Squat

Weighed in at 187.25 lbs, I imagine that yesterdays re-feed had something to do with the additional 1.25 lbs :slight_smile:

Warm-up: Biked in the usual 6.5km

Squat, 2.5 min rest between sets, first 3 sets are warm-up
15xbar | 15x135 | 9x185 | 5x225 | 5x265 | 5x275 | 3x285 | 10x225* | 10x135*

  • Wasn’t happy that I didn’t nail five on the last set, lowered the weight and focused on form and depth across 2 sets

Lunges w Dumbbells, rest period varied based on partners time lunging. # represents lunges on one side.
20x110 | 20x110 | 20x110 | 10x110

Leg Press, 2.5 min rest
14x360 | 13x450 | 10x540 | 7x630

Single leg curls, upright, super-set with dumbbell lateral raises. 30 sec between movements, 2 min between sets
D1 USLC 12x80 | 12x90 | 11x90
D2 DBLR 10x30 | 10x30 | 10x30

Biked home, longest ride home yet, legs were spent.

Rule #1 - Cardio

Narrow Grip Pull-Ups 15xbw | 15xbw | 15xbw

Running at app. 11km/hr for 6 min, walking for 4 min, rinse and repeat for 30 min.

4.5km covered

Military Press

Weighed in at 186.5 lbs this morning pre-workout.

Warmup: Biked 6.5 km in, 19 min.

Military Press: 2 min rest / sets
Warm-up: 10xbar, 8x85, 4x115
Working Sets: 5x120 | 5x135 | 5x145 | 4x150, RP 1x150 | 11x115

Upright Row
13x115 | 12x115 | 9x125

DB lateral raise, to front raise to bent over lateral: (app 5-10 sec rest between movements)
LR: 20x20 | 20x20 | 15x22.5 | 10x30
FR: 15x20 | 15x22.5 | 12x22.5 | 8x30
BR: 20x20 | 17x25 | 15x25 | -----

Calves, 50 reps per movement, minimal rest
Hack Squat 50x180
Seated Calf 50x55
Hack Squat 20x180

Hanging leg raises super-set with hyper-extensions
HLR 20xbw | 18xbw | 10xbw
HEX 14x10 | 13x10 | 10x25

Bike home.

Pre-Training Meal
Cal 358 | C 32 | F 9 | P 31
Post-Training Meal
Cal 468 | C54 | F8 | P 43

ARMS

Raining here this morning, no running so I decided to head into the gym to train arms with a friend. It has been a long time since I did a focused arm routine.

Warm-Up: none

Close Grip Bench, first two sets warm-up
15xbar | 10x95 | 10x165 | 12x165 | 16x115

Dips
12xbw | 11x20lb | 12x20lb + 2xbw | 5x50lb

Tri Rope Push-down
19x35 | 14x42.5 | 10x50 + 4x35 + 5x25

BB Curls, first set warm-up
10xbar | 10x75 | 12x85 | 9x95 + 4x75

One Arm Preacher, standing
15x22.5 | 15x22.5

Seated Hammer
10x35 | 12x35

DB Curl, walk the rack
7x45 + 5x35 + 6x25 + 5x20

3 sets of 15 leg raises

Might regret this on deadlifts tomorrow.

Pre-Training Meal
Cal 382 | C 34 | F 10 | P 32
Post-Training Meal
Cal 468 | C 54 | F8 | P 42

Stupid, stupid, stupid of me to do arms yesterday! Paid for it today. I shoulda’ just rested and done without any kind of training. Came in strong on the deadlifts, had a rally of sorts for leg press and then just bagged.

Weight: 185.5 lbs at start

Warm-Up: biked in…

Deadlift, first 3 sets are warm-up
16xbar | 12x155 | 8x245 | 5x315 | 5x335 | 5x355 | 5x375 | 16x225*

  • Got pissed at an ugly last set of 5 and hammered until forearms gave out…

Leg Press
10x450 | 10x450 | 16x450 | 15x450

T-Bar Rows, unsupported
15x1 plate | 15x2 plates | 13x3 plates | 8x4 plates | 3x5 plates

Lying Leg Curl
14x115 | 12x110 | 10x100

Dragged my ass home on the bike

Pre-Training Meal
Cal 447 | C 37 | F 11 | P 43
Post-Training Meal
Cal 451 | C 51 | F 9 | P 41

Bench

Yesterday was bench. I spent the day prior trying to keep my shit together and not pass out or toss cookies. Ate a total of 1300 calories and slept like crap. It showed.

Weight: 185.25 lbs at start

Warm-up: Biked in

Bench, 2 min rests between sets
15xbar | 12x135 | 9x155 | 5x205 | 5x225 | 3x240 | 3x245, 4x205 | 9x205, 6x135

DB Incline Bench
10x75 | 80x80 RP 1x80 | 12x65 RP 2x65 | 11x55

Cable Fly then Decline situps
A. 15x27.5 | 15x30 | 12x32.5, 8x22.5
B. 10xbw | 12xbw | 15xbw

DB Rows
15x90 | 14x100 | 12x100 | 10x100

Calves
50 hack squat calves, one set, RP to help with lactic acid build-up, toes extended, OUCH

Hanging Leg Raises
12xbw | 12xbw | 12xbw

Bike home

It was a re-feed day, I hit easily 30% above maintenance. Started first 1.25mg dose of bromo, weird effects, but nothing unexpected.

Squat

Yesterdays squat session wasn’t bad. I imagine Fridays re-feed helped with overall energy, strength and endurance. Lowered the weight and working on a wider stance since working through “The Vault” by Dave Tate has me rethinking my squat work.

Forgot to weigh myself.

Warm-up: Biked in the usual 6.5km

Squat super-set with seated machine military press, 2 min rest between super-sets,
Warm-up: 20xbar | 20x65 | 14x115 | 12x155
Squat: 7x205 | 6x225 | 5x250 | 5x275 | 13x225*
Press: 14x65 | 14x85 | 14x105 | 12x105 | 10x105

Lunges w Barbell, rest period varied based on partners time lunging. # represents lunges on one side.
20x125 | 20x125 | 20x125 | Finished with box jumps x 10

Seated leg curl super-set with wide-grip lat pull down
Leg Curl: 20x160 | 17x16, 4x130 | 14x160 RP 10sec 7x160
Pull Down: 15x60 | 15x70 | 10x80

Straight leg dead-lift
15x135 | 15x135 | 15x155 | 14x155

Bike Home

Nutrition was somewhere around the usual pre / post.

Rule #1 - Cardio

Running at app. 11km/hr for 6 min, walking for 4 min, rinse and repeat for 45 min.

6km covered

Narrow Grip Pull-Ups - 8xbw | 8xbw | 8xbw | 8xbw | 8xbw | 8xbw
Pushup - 15xbw | 15xbw | 15xbw | 15xbw | 15xbw |

Military Press

No cycling in and no warm-up. A less known fact is I co-own a web development and marketing company. One of our providers let us down and I spent the morning submitting trouble tickets, yay! :mad: … Ate into training.

Weight: 186.25lbs at start

Military Press super-set with wide grip, seated rows: Press Warm-up: 17xbar | 10x95 | 6x115
A1 Press: 3x135 | 3x145 | 3x155 | 2x165, 2x155 | 10x115 | 6x115
A2 Rows: 12x50 | 10x70 | 8x90 | 8x90

Upright BB row: | 14x115 | 13x115 | 9x125 | 6x135

DB lateral raise, to front raise to bent over lateral: (app 5-10 sec rest between movements)
LR: 20x20 | 20x20 | 19x22.5 | 10x30
FR: 17x20 | 20x20 | 19x22.5 | 10x30
BR: 20x20 | 20x22.5 | 17x22.5 | -----

Calves, 50 reps per movement, minimal rest
Hack Squat Calves 50x180
Seated Calves 50x55
Leg Press Calves 20x180

Hanging leg raises super-set with hyper-extensions
HLR 20xbw | 21xbw | 14xbw
HEX 16x10 | 15x10 | 13x25

Pre-Training Meal
Cal 349 | C 28 | F 9 | P 34
Post-Training Meal
Cal 471 | C 50 | F 11 | P 41

Deadlift

Weighed in at 185.75 pre-workout.

Warm-up: Biked in, fastest time so far, 14:30

Deadlift super-set with seated machine decline bench press: 30 sec rest between movement,
Deadlift warm-up | 18xbar | 15x155 | 8x255 |
A1 Dead: | 3x335 | 3x360 | 3x375 | 3x395 | 17x225 |
A2 Press: | 14x50 | 11x70 | 11x70 | 11x70 | 11x70 |

Lat pull-down, wide grip:
15x70 | 14x75 | Drop 9x80, 6x60, 6x42.5

T-Bar Row:
15x2 plate | 15x3 plates | 15x3 plates | 8x4 plates | Drop 3x5, 3x4 plates | 12x3 plates |

Bike home

Tore the skin off of my shin on the deads, blood everywhere.
Strength on these is steady even with the weight loss, so there’s some good news.
Training partner has a commitment on the weekend, so, we’re trying to fit in 3 days straight. Deads, legs, chest, that will be the reason for the shortened sessions.


Pre-Training Meal
Cal 318 | C 29 | F 7 | P 29
Post-Training Meal
Cal 498 | C 55 | F 11 | P 43

Total around training window
Cal 816 | C 84 | F 17 | P 72

Squat

Training partner is leaving for the weekend. So we gun-dun-a-stoopid and tried to condense the week into 3 days of deads, squats and bench. Today was day 2 and with the hypo-caloric diet it kicked my ass. Also, lower back was not happy to be squatting after dead lifting. Clearly, I need to work on that as a weak point. In other news, re-feed moved up by 24 hours in hopes of getting some recovery in for tomorrow. I will see if this theory holds tomorrow.

Weighed in at 185.5 Pre-workout

Squat

Warm-up: Biked in the usual 6.5km

Squat super-set with seated machine military press, 2 min rest between super-sets,
Warm-up: 20xbar | 15x135 | 10x185
Squat: 7x225 | 5x255 | 3x275 | 2x290 | 10x225 } 8x225
Press: 14x70 | 8x110 | 8x120 | 8x130

Leg Press
15x360 | 15x450 | 15x450

Seated single leg extensions
12x70 | 12x70 | 12x70

Straight leg dead-lift
15x135 | 15x135

Bike Home

Nutrition was somewhere around the usual pre / post.

Today sucked, plain and simple.

Bench - For Friday Aug 19

Day 3 in a straight stretch of lifts. Felt okay to start but as expected the drive and energy quickly faded

Weight: 186.00 lbs at start, sure Thursdays re-feed helped bring that back up.

Warm-up: None

Bench, 2 min rests between sets
Warm-up - 20xbar | 15x115 | 10x185 |
Bench - 3x225 | 3x240 | 3x250* | 5x225 | 7x205

  • ugly grind on the fourth set, no point in going up.

DB Incline Bench
10x75 | 10x80 | 11x65 RP 3x65 | 16x50

Cable Fly super-set with pull-ups
A. 24x22.5 | 17x27.5 | 15x30.5 | 10x32.5 |
B. 6xbw | 9xbw | 8xbw

Seated Machine Rows
15x115 | 15x120 | 15x120 | 10x100

Hanging Leg Raises
12xbw | 12xbw | 12xbw

Done…

Nutrition was about average, nothing new.

Deadlift

With 2 days off of the gym, 3 days since squats and the training buddy MIA, I decided to re-organize the weekly pattern and start with the pull. Goal is:

Mon: Dead
Wed: Bench
Thur: Squat
Sat: Overhead Press

The logic? To place a day of recovery between the big 3. Not that OHP can’t be taxing, but having squat chase chest always left me a little bagged. Hoping this helps.

Warm-up: Biked in, bloody cold @ 13C with a head wind.

Weighed in at 186.25 - Where the heck I gained weight is a mystery. Both Sat and Sun were sub 2K for calories. Apparently I do not obey the law of thermo-dynamics.

Deadlift superset with seated, machine decline press, 2 min between super-sets
A1: 22xbar | 10x160 | 7x255 | 4x315 | 3x345 | 5x375* | 9x295
A2: ------ | 15x50 | 12x60 | 10x70 | 10x75 | 9x75 | 9x75

  • damn it… left one in the tank, lost focus…

Single leg curls
B: | 15x70 | 15x75 | 15x75 | 12x75 | 12x75

Leg Press, medium stance
C: 20x360 | 16x450 | 15x450 | 15x495 | 10x540

Hanging leg raises super-set with DB side-bends
D1: | 15xbw | 15xbw | 10xbw | 12xbw | 10xbw
D2: | 15x50 | 10x50 | 10x50 | 10x50 | 10x50

Biked home.

Nutrition, nothing new,
Pre-Training Meal
Cal 358 | C 32 | F 9 | P 31
Post-Training Meal
Cal 468 | C54 | F8 | P 43

Bench - for Wed 24th 2011

Weight - 185.1 before training

Warm-up: Skip rope, 7.5 min, 20 pushups x 2, 10 pull ups x 2

Bench super-set with wide grip weighted Pull-ups: 30 sec rest between movement, 2 min between sets
A1: | 20xbar | 10x115 | 7x135 | 5x175 | 5x205 | 3x230 | 2x250 | 1x260 |
A2: | ------ | 5x25 | 6x25 | 6x25 | 5x25 | 4x25 | 8xbw | ----- |

Incline DB Bench
B: | 15x65 | 15x65 | 10x65, rest-pause 6x65 | 11x55, rest pause 5x55 | 13x55 |

T-Bar Rows
C: | 20x2 plates | 15x3 plates | 15x3 plates | 9x4 plates, drop, 4x3 plates | 10x3 plates |

Close grip bench super-set with BB curl
D1: | 14x115 | 12x115 | 12x115 |
D2: | 15xbar | 12x65 | 11x75 |

Nutrition was the same as the previous week.

Cardio, Thur Agust 25th 2011

5 km run/jog @ 9km/hr 32 min.
Nothing to write home about

Considering a diet break for 2 / 3 weeks, bring calories to maintenance and make some decisions. Will use the bio-emp scale tomorrow or sat to see where I am at. I believe things have stalled.

Squat Day

Weighed in at 184.75 before training

Warm-up: biked in 6.5 km

Squat super-set with incline bench work: 2 min between super-sets, first 3 sets are warm-up
A1: 20xbar | 15x65 | 10x135 | 6x175 | 5x215 | 3x240 | 3x265 | 2x285 | 7x225
A2: ------ | 10xbar | 15x115 | 15x135 | 11x155 | 9x175 | 8x175 | 8x175 | 8x165

Good mornings, been a while so first set was a feel
B: | 10xbar | 14x95 | 16x95 | 15x105 | 11x105 | 12x105

Leg Press
C: | 20x360 | 16x450 | 13x500 | 10x540 | 10x590

Leg raises super-set with heavier side bends
D1: | 15xbw | 15xbw | 12xbw | 12xbw
D2: | 10x60 | 8x65 | 8x65 | 8x65

Bike home 6.5 km

  • In addition to the nutrition below, I added 100ml of apple juice to the BCAA drink. With the hypo-caloric state the additional 13g of carbs seemed to help, if nothing else then the psychological boost was nice.

Pre-Training Meal
Cal 318 | C 29 | F 7 | P 29
Post-Training Meal
Cal 498 | C 55 | F 11 | P 43

Total around training window
Cal 816 | C 84 | F 17 | P 72