checked every corner of jims house.
didnt find any birthdays.
i’ll bill u for the hour.
[quote]CBear84 wrote:
checked every corner of jims house.
didnt find any birthdays.
i’ll bill u for the hour. [/quote]
Did you find the birthday? Thought soooooooooooooooo! Hope you enjoyed it
Yesterdays workout
plate slides
broomsticks
Deadlift
121 lb x 5, 143 x 3, 154 x 1
Good Mornings
5 sets of 12 @ 33lbs
Ab roller
5 x 10
I also decided to give the Cosgrove complex a try
Todays workout
Plate slides
broomsticks
Bench Press
73 x 5, 84 x 3, 95 x 1 (struggle)
DB Bench
5 sets of 15 @ 22 lbs
Single arm standing db row ( both feet on floor)
5 sets of 8 @ 31 lbs
OUCH!!! My body wanted today to be no weights. I can see why Wendler recommends every other day!
Been foam rolling
Been aiming to keep cals at 15 x LBM…does this sounds okay??? Too high, too low? I went a bit higher than this on the day I had my cheat meal (Sat) but I went a bit below this on sunday, day after cheat.
Is this logic wrong? I figure I should not eat the exact same amount of calories everyday, isn’t this what the body gets used to? Anyway, I thought maybe instead of carb cycling, it is kinda like cal cycling. Good or no good???
Also, For those who don’t know me very well, probably most of you, I am a planner. I need to have a plan of action. So, if this is like my mini 4 month challenge until the end of the year, )then re-evaluate and create new goals with new challenges) I should not be doing a ketogenic diet the entire 4 months, RIGHT???
Well, If I am right, then I assume I will need a week or so “off” the diet (still clean, but with carbs) somewhere within the 4 months. Or do I just wait and see what happens. If I stall in my progress, then make the changes???
Sorry. Not to over analyze. Just want to be prepared in order to reach THE BEST I can within these 4 months.
If my ultimate goal is fat loss then strength, how long should I follow 531 until I change it up? I really like 531 and plan to at least do it for 1 more round. Then I may do 4 weeks of something else, then back to 531. Hmmmmmmmmmmmmmm, just thinking out loud.
Would apologize for the ramble but since I am trying to borrow the “CBEAR attitude”, the ^^^^ is not apology worthy 
just for shits and giggles my opinion is to take your week off the diet in the middle.
also, if/when fat loss stalls, play with your diet first, cardio second.
u cant borrow my attitude. id be lost without it.
oh and btw, polo, i got my shipment of couric shits today. they don’t seem pleasant.
[quote]CBear84 wrote:
just for shits and giggles my opinion is to take your week off the diet in the middle.
also, if/when fat loss stalls, play with your diet first, cardio second.
u cant borrow my attitude. id be lost without it.
oh and btw, polo, i got my shipment of couric shits today. they don’t seem pleasant. [/quote]
HAPPY BIRTHDAY!!!
Today was the first day of my deload week for 5/3/1…next week I will start round 3. I feel that I went too high on weight today. Was def not 60%, 65%, 70%…NO WAY
So here it went:
Plate slides and broomsticks
Squat 3 x 5
95, 117, 161
extended sets - front squats
55lbs (5 sets of 8)
Bulgarian split squats
11 lbs each hand (5 sets of 5/leg)
Cosgrove complex
I swear my muscles are still shaking…
Diet is going really well. Keeping the carbs low.
Tuesday and Wednesdays are the most difficult. That mid-week sugar craving YIKES!!!
I have the biggest sweet tooth. I have come up with different protein powder desserts with capella drops. It does not feel diet friendly…but it is 
At the gym there are 2 guys that are always there when Chris and I are. I started talking with them a few months back. Small talk etc. Chris and I always make a point to say hi when we see them. The only 2 other people in the gym that appear to get out of breath like we do while strength training. I swear the others are just there to flex in the mirror.
Anyway, today they came to talk to me after I finished my front squats. They were impressed! Even though it was my ext set with lower weights, they still gave be props for doing them as they admitted they “can’t” do them.
I suggested they give them a try because it is the front squat that really increased my range of motion. Anywho…
Other recent news---------------------------
Cold here in OZ
Labradors shed WAY too much
the new guy at work has a “blender bottle” shaker just like me. Now I will not be the only nerd who has a protein shaker at work
i think deload week is 40%…
u and the blender bottle guy should start a club. decorate your shakers with hello kitty stickers.
[quote]CBear84 wrote:
i think deload week is 40%…
u and the blender bottle guy should start a club. decorate your shakers with hello kitty stickers. [/quote]
I don’t really like him that much. Have a feeling he will end up being a sexist, arrogant pig…
in which case my boss won’t end up liking him either. Let’s hope my suspicions are wrong, maybe then he can join my club. Until then keep it on the DL…
[quote]sarahdawn wrote:
CBear84 wrote:
i think deload week is 40%…
u and the blender bottle guy should start a club. decorate your shakers with hello kitty stickers.
I don’t really like him that much. Have a feeling he will end up being a sexist, arrogant pig…
in which case my boss won’t end up liking him either. Let’s hope my suspicions are wrong, maybe then he can join my club. Until then keep it on the DL…[/quote]
If by keeping on the DL you mean posting it on a public internet website browsed by thousands upon thousands then you’re doing a great job … keep it up
Now where do I acquire these so called “Hello Kitty” stickers and is that the only entrance requirement into your exclusive club?
Polo, If you promise to put the hello kitty stickers on your protein shaker, then you can be part of the club too.
So, just went to the gym. Forgot my freakin shoes at home. Had to race home and do sprints. Just finished the sprints, off to a concert. WIll update my last 2 lifting days when I get home.
Also, I have very pathetic definition in my calves. I know I need to lean out more before they get better but they sure are sore today. I did box jumps yesterday…I think that is what did it. I want nice calves almost as bad as I want nice abs.
Okay…gotta go
Keep doin what you’re doin and you’ll get both … have you ever tried Donkey Calf Raises? That’s my favorite calf exercise … and my shaker is now decorated with Hello Kitty paraphernalia now what’s the secret hand shake and password?
I started 5-3-1 in April/may. It works pretty well for me.
I only started lifting in january and I am up to 1 pull up unassisted and up to 7 pushups. And I definatly see a difference in how my cloths fit.
It can be done! Keep it up!
Nice work WhiteK … you take your own advice and keep it up as well
[quote]polo77j wrote:
Keep doin what you’re doin and you’ll get both … have you ever tried Donkey Calf Raises? That’s my favorite calf exercise … and my shaker is now decorated with Hello Kitty paraphernalia now what’s the secret hand shake and password?[/quote]
you knew we were gonna ask for picutres, and you neglected to post the evidence. you’ll now be required to send both of us a picutre of the decorated shaker, and a tushe shot.
[quote]CBear84 wrote:
polo77j wrote:
Keep doin what you’re doin and you’ll get both … have you ever tried Donkey Calf Raises? That’s my favorite calf exercise … and my shaker is now decorated with Hello Kitty paraphernalia now what’s the secret hand shake and password?
you knew we were gonna ask for picutres, and you neglected to post the evidence. you’ll now be required to send both of us a picutre of the decorated shaker, and a tushe shot. [/quote]
I’ll oblige the decorated shaker, but the tushy shot’ll take a little more effort CBear than just askin…I ain’t that easy
bitch where have you been
Apparently you scared her away … typical CBear
ouch!
who else did i scare away?