Trying to Get Mine with 5/3/1

Just started 5/3/1 and I am horrible with keeping track of papers. Figured this was the perfect time to start a log and get down to business.

Here are my stats:

Age:20
Training:1 year and 2 months.
Height:5’10"
Weight:185lbs

Here are the maxes I will be using for 5/3/1 (already did the calculations and testing):

Bench-255
Squat-285
Over Head Press-145
Deadlift-370

Diet so far today: Sausage, eggs, and hashbrowns. Washed down with whole milk.

I do not track my calories on saturdays and sundays because i like to relax. I still make sure my portions are right and i am not under eating.

During the week i will break down my nutrition for the day.

I go to the gym everyday and take a day off as needed, I run off a 5 day split.

Day 1-Shoulders/Tri’s
Day 2-Legs
Day 3-Back/Bi’s
Day 4-Weak Points/Points of Interest (calves, forearms, 1 exercise for back, 1 exercise for shoulders, 1 exercise for traps) Back, shoulders, and traps are not destroyed on this day. Just enough to get them stimulated and not slow down recovery.
Day 5-Chest

Doing shoulders today, I’ll chime in when I’m back from the gym.

I noticed a lot of guys have a lame self shot at the beginning of these so here’s mine.

Decided to throw in my nutrition for the day.

Over Head Press:

95x5
115x5
125x9

BB Shrugs:

225x8
275x12
245x10

EZ Bar Skull Crushers:

80x10
100x8
90x8

Leaning Lateral Raises:

30x8
40x8
35x8

Tricep Push-offs:

3x8 varying heights

Front Raises:

25x8
35x6
30x8

Reverse Flyes:

3x8 with 30’s


Seeing as i only did squats and I’m pretty sedentary here was my diet for the day.

Squatz:

3x200
3x225
8x255

Single Legged Hamstring Curls:

3x10 Each Leg on 50.

My legs were sore as shit from last week…to the point where i thought something might get hurt so i just did Hamstring Curls after this and called it a day.

Random thought: I like doing legs after shoulder day because the heavy bar on your traps/shoulders seems like active recovery for them. Kind of like a deep tissue massage…


Back and Bi’s

Deadlift:

245x5
280x5
315x12

BB Rows (Dead-Stop):

185x8
205x8
225x8

DB Curls:

30x8 with Fat Gripz
40x8 with Fat Gripz

Take off Fat Gripz
50x10

30x8 Alternating Static Hold with Fat gripz

Straight Arm Pulldowns:

3x10 with 42lbs

Close Grip Lat Pulldowns:

60x10
72x10
72x10

EZ Bar Curl:

80x10
100x8
80x10

Face-pulls:
1x10 Number 8 Setting
1x10 Number 10 Setting
1x10 Number 12 Setting

Random Thought: People talk too much in the gym.

Just dropping in to say that I’m following.

Your numbers are awesome and I love that you post the chart and everything for your eats.

[quote]Nikki9591 wrote:
Just dropping in to say that I’m following.

Your numbers are awesome and I love that you post the chart and everything for your eats.[/quote]

Thanks, your doing work yourself. I’ll be sure to return the favor :).

No problem; insert psycho moment for me, but I was always interested to see how you train.
So imagine my pleasant suprise.

Thank you Sir :slight_smile:

I loled when I realized you’re wearing a Hollister shirt in your initial photo. I mean, of course I noticed your purdy muscles first.

Oh yeah, hi.

Insert psycho moment: I don’t post anywhere unless I’ve seen Nikki has posted there at some point. Feels safer. It’s kinda like the buddy system right?

Right?

Nikki, definitely not a psycho moment.

Missplucky. Gotta <3 the buddy system. Keeps our youth safe, right?

Little food porn for you guys.

“Volumized” Pizza

1 Tortino Pizza
1lb Of 85/15 Ground Beef

Brown meat, layer on pizza then throw in the oven for 15 min. :slight_smile:

1500 calories
100g protein
70g carbs
85g fat

Wow. I ate a lot today, I’m stuffed.

Upward Shrugs:

85x8
115x8
155x8

DB Press:

45x8
55x8
45x10

Seated Calve Raises:

3x15 with 115lbs

DB Rows

3x8 with 100’s

PinWheel Curls:

30x8 w/ Fat Gripz
35x8 w/ Fat Gripz

45x10 Normal

Alternating Lateral Raises (Front to Side)

3x10 with 15’s

Gym was packed, got in and got out. Made the rest times short.

Lol you love your fig newtons.
I had pizza today, yours was better though :confused:

Fig newtons + glass of milk = Best pre-workout ever. Koolaid is a close second :).

yummy yummy yummy

yummy


Bench:

180x5
205x5
225x8

Incline DB Alternating:

55x8
65x8
80x6

Incline Flyes:

30x8
40x8
50x8

Feeling good, feeling right.

Psycho moment…nah just playing lol! Looks really good so far man just posting words of encouragement i love the nutrition info and that pizza…now i have to go make food afer seeing that

Il be following

[quote]here2grow wrote:
Psycho moment…[/quote]

You’re mocking me, aren’t you?
:slight_smile:

Buzz Lightyear is swole.

Here2grow, thanks man appreciate it.

Me? No i promise i was just embracing the moment…honest!
Do you believe me?

Buzz is sexy-ness. Brains and brawn, what’s not to love.

I believe you, you’re here2grow, not here2mock :slight_smile: