So i have been off from training for the past five days due to having job training at school and the gym not being open. So tomorrow I should be able to get back at it. I’m not doing this for people to specifically follow me, because honestly I don’t think people care, it is more for myself to be able to track my progress and to keep myself accountable.
Hopefully I will be posting tomorrow with tomorrows workout.
Things will get crazy at school but my goal is to post as often as I can.
So I have just started 5/3/1 and I have just completed week 1. I will be taking tomorrow off and probably start up monday night when i can lift with the powerlifting team here at school due to the gym that they use is better IMO. I weighed in at 191 this morning. I am feeling a tad soft but i really feel like have have made some major progress the past few months. the fat is always easier to diet off. i will be posting my workouts from this week in a bit, i just have to go and get my training log but this is how my week went.
Tues: Military press — My max 155 x 3
Wednesday: Deadlift — My recent max is 375 x 2
Thursday: off
Friday: Bench press — Recent max of 255 x 3
Satursay/today: Squat — 345 x 2
The reason i say recent max is because these are numbers i hit over the past month that i am using to base 5/3/1 off of. Hopefully I will post some pictures from a bodybuilding competition that i competed in back in early august and them maybe i could get a few from now up at some point. I have decided to run 5/3/1 because i would like to increase my strength(dont we all) so i can possibly do some higher volume work in the future. It is more of a change for me because i have been using CT’s methods as far as ramping and sets of 3 for basically the past year. I would love to run his latest program that he released but it is unrealistic for me to do here at school especially without access to a prowler.
1-18-2011
Standing BB Press
5 x 65
5 x 80
3 x 95
5 x 100
5 x 120
8 x 135
2 sets of 10 reps with 95, and another set of 8 reps
DB Shoulder Press
4 sets of 12 reps
47.5, 52.5, 52.5, 60
Bent-over row SS w/ Lateral Raises
2 sets 10 reps for each with 17.5
DB Hammer Curl
4 sets of 12 reps with 30
1-19-2011
Deadlift
5 x 145
5 x 180
3 x 220
5 x 235
5 x 270
6 x 310
Chin-Ups
Attempted to get 40 reps for the day and will look to improve from week to week by using less sets.
5,6,6,4,4,4,3,3,5 for a total of 40 reps for 9 sets
DB Rows
10 x 75
10 x 80
10 x 85
10 x 90
Back Extensions
4 sets of 15 reps with bw
Pallof Press
4 sets of 20seconds each side with 20 pounds
1-21-2011
Bench
5 x 95
5 x 110
5 x 125
5 x 145
3 x 160
5 x 180
5 x 195
8 x 210 This was a lot of warm-up sets but this is because i forgot my logbook
Dips
3 sets of 10 reps and 1 set of 7
DB Flyes
4 sets of 10 reps
1-22-2011
I once again forgot my note book so i didnt get the exact weights but did the prescribed all out set
Squat
5 x 135
5 x 185
3 x 205
5 x 225
5 x 255
10 x 285
3 sets of 10 reps with 135, really close stance
Leg Curl
2 sets of 10 reps
Didn’t feel too well, working on a few hours of sleep and decided to cut the workout fairly short but the squats felt great.
Jan 24, 2011
Shoulder Press
5 x 65
5 x 80
3 x 95
3 x 110
3 x 125
6 x 140------> this may have been 7, but I thought i may have lost count.
10 x 95 5 chins
10 x 95 5 chins
10 x 95 5 chins
10 x 95 5 chins
DB Shoulder press
10 x 55s 5 chins
10 x 60s for 3 sets
Some side laterals.
Had to cut workout a little short, had to run to a meeting.
waves bag of drugs in mr straigt edge’s face
I don’t give two shits what other people decide is right for them. I’ve made my decisions and people make their own and I have no problem with that. I’m not the type of person to hate people because they drink or smoke weed; its just not for me. I’ve seen too many people in my family throw their lives away due to drugs and alcohol, and I have felt the impact that it can have on families.
Just my 2 cents, I respect other peoples decisions and I hope other people respect mine.
Well I have been very busy with school as of late so I have been lagging on updating this log so I’m going to post my workouts right now.
1-26-2011
Deadlift
5 x 145
5 x 180
3 x 220
3 x 255
3 x 325 -----> 7 reps
Pull-ups
6,6,5,6,5,4,5,3 - 8 sets to get to 40 reps
Meadow Rows
80s x 10
DB Row
85 x 10 set of glute hams
90 x 10 set of glute hams
90 x 10
Shrugs ss Hammer Curls
80s x 10 30s x 12
75s x 10 30s x 12
1-28-2011
Bench
5 x 105
5 x 130
3 x 155
3 x 180
3 x 205
3 x 230------> 6 reps
185 x 7 reps
185 x 9 reps
Dips
10 reps bw
10 reps bw
10 reps bw
10 reps bw
DB Press
60s x 8
Side Raises ss Floor Press DBs
17.5 x 10 55s x 10
17.5 x 10 60s x 10
20 x 7 65s x 10
65s x 7
Farmers Walks
100s 3 sets up and back
Barbell Rainbows
3 sets total 30 reps
1-31-2011
Squat
5 x 135
5 x 170
3 x 200
3 x 235
3 x 265
3 x 300----> 8 reps
10 x 250
10 x 250
10 x 225
Bulgarian Squat DB RDLS
32.5s for 8 each leg ss 80s x 10
45s for 7 each leg ss 80s x 10
2-2-2011
Military Press
5 x 65
5 x 80
3 x 95
5 x 120
3 x 135
1 x 150-----> 7 reps
10 x 95 ss Side Raises with 20s x 10
10 x 95 ss Side Raises with 20s x 10
DB Press
65 x 10
65 x 10
50 x 10 ss Side Raises with 22.5 x 5
Machine Side Raises ss Rear Delt Machine
70 x 10 85 x 10
100 x 10 100 x 7
100 x 7 85 x 10
2-5-2011
Deadlift
5 x 145
5 x 180
3 x 220
5 x 270
3 x 310
1 x 345----> 5 reps
BB Rows
5 sets of 10 reps w/ 135
Shrugs Some low rep pull ups
2-5-2011
Bench
5 x 105
5 x 130
3 x 155
5 x 190
3 x 215
1 x 240----> 5 reps
10 x 135
close grip 10 x 135
bench 5 x 135 then close grip 5 x 135
DB Bench
70s x 6
Eccentric Fly to Close grip bench
40s x 80
DB Bench
70s x 7
Flies
27.5 x 12
Floor Press
135 x 10
165 x 7
185 x 6
2-9-2011
Squat
5 x 135
5 x 170
3 x 200
5 x 250
3 x 285
1 x 315-----> 7 reps
10 x 225
10 x 225
10 x 225 ss GHR x 10
10 x 185 ss GHR x 10
10 x 185 ss GHR x 10
Military Press
5 x 65
5 x 80
5 x 95
2 sets of side raises with 17.5 x 10
Leg Press 2 sets of 8 reps with 400lbs
2-14-2011 Start of 2nd Cycle
New Training Maxes
Military Press 1 x 158
Deadlift 1 x 365
Bench Press 1 x 248
Squat 1 x 330
Military Press
5 x 65
5 x 80
3 x 95
5 x 105
5 x 120
5 x 135----> 12 reps
10 x 105
DB Press
55 x 10
65 x 8
75 x 8
85 x 3
2-16-2011
Deadlift
5 x 145
5 x 180
3 x 215
5 x 240
5 x 275
5 x 315----> 10 reps
Front Squat–>Close Stance–>Power Squat
5 x 135 5 x 135 5 x 135
5 pull ups
Front Squat–>Close Stance–>Power Squat
4 x 135 4 x 135 4 x 135
6 pull ups
Front Squat–>Close Stance–>Power Squat
3 x 185 3 x 185 3 x 185
6 pull ups
Front Squat–>Close Stance–>Power Squat
2 x 215 2 x 215 2 x 215
6 pull ups
Front Squat–>Close Stance–>Power Squat
2 x 235 2 x 235 1 x 235
6 pull ups
6 pull ups
DB Rows
6 x 90
5 x 110
6 x 120 for 2 sets
DB Curls
10 x 30s
8 x 40s
5 x 50s
2-18-2011
Bench
5 x 100
5 x 125
3 x 150
5 x 165
5 x 190
5 x 215—> 10 reps
DB Floor Press F.E. Inverted Row
65s x 12 BW x 18
70s x 12 BW x 12
75s x 12 BW x 18
DB Skulls
30s x 10
30s x 10 ss 10 push ups
Incline DB Press
70s x 6
I’m surprised to find a fellow Rhode Islander logging on t nation.(Felt like i was the only one) Keep up the good work man.