T Nation

Trying to Get Mine with 5/3/1


#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.


#2

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


#3


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...


#4


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.


#5

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.


#6

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


#7

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:


#8

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?


#9

Nikki, definitely not a psycho moment.

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


#10

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


#11

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.


#12

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


#13

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


#14

yummy yummy yummy

yummy


#15


Bench:

180x5
205x5
225x8

Incline DB Alternating:

55x8
65x8
80x6

Incline Flyes:

30x8
40x8
50x8

Feeling good, feeling right.


#16

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


#17


You're mocking me, aren't you?
:slightly_smiling:


#18

Buzz Lightyear is swole.

Here2grow, thanks man appreciate it.


#19

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


#20

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

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