Hey Dpeels
Didn’t see you log at first.
I’m in, I love a good 531 log.
I’d suspect a rapid increase in strength with your background as well.
Be very careful about the jokers, Jim’s been warning about those, saying that he is sorry putting them in the beyond book.
Track the damn food, get in enough protein at least 1g pr lbs body weight. And the rest from carbs or fat.
And good luck with your goals.
Thank you. I think I am going to start limiting joker sets to my 3’s week. Do you suggest an even split as far as carbs and fat go, or lean more towards one or the other? Thanks for following along.
Thursday 3/21
Deadlift - 155x5, 185x5, 225x3, 275x5, 315x3, 350x5, 365x1, 225 @ 5x10
Stiff Leg Deadlift - 135x10, 155x10, 185x10, 225x10, 245x10
Back Fly’s - 5x10
Crunches - 5x20
Rough day today. Could only get my deadlift as many as possible set for 5 reps so a little disappointed in that. I may start taking some videos and uploading them as well so I can get some form critiques. I will be finishing this week off on my normal diet (keto) then making the switch as I have to go grocery shopping this weekend anyway. Thinking of doing something like this:
240g protein = 960 cal
200g carbs = 800 cal
72g fat = 648 cal
Total calories = 2408
That diet seems sensible - is that based on the link I posted?
yes sir
Something like that looks good, it’ll be a little more a little less of each, but reaching the calorie goal is the most important factor. If weight loss is priority then you could go down to 2000 or less one or two times a week, cutting out carbs and fat.
Friday 3/22
I coach high school football and also teach at the school. Today is our last day before spring break so today is going to be a good day. Wrapped up Week 3’s training today. All PR sets were nice this week except for deadlift. I will be doing another cycle of 3 weeks before I take my first deload week.
Overhead Press - 80x5, 95x5, 100x3, 115x5, 125x3, 145x7, 150x1, 100 @ 5x10
Lateral Raises - 5x10
Front Raises - 5x10
Face Pulls - 5x20
nice shoulder pump after all that
Yes most definitely should be nice and sore tomorrow
Saturday 3/23
Took today off. Was nice and warm today so took my kids to the park and walked a mile while they had some fun. Planning on doing some sort of conditioning tomorrow. Also went grocery shopping for the new diet. Starting it Monday. I’ll post an overview of what I’m eating and also try to start posting videos of a couple of my lifts anyway.
Monday 3/25
Killed it in squats today. Feeling a lot stronger.
Squat - 150x5, 185x5, 225x3, 245x5, 275x5, 315x12, 330x5, 225 @ 5x10
Zercher Squat - 135 @ 5x10
Glute Ham Extensions - 5x10
Crunches - 5x20
Can’t complain about a day off when you come back and squat like that. Good work!
Hopefully bench goes just as good tomorrow.
Also increased my 1RM that my training max is based from.
Squat - 405
Bench - 280
Deadlift - 410
Overhead Press - 190
Tuesday 3/26
Bench Press - 135x5, 135x5, 155x3, 190x5, 205x5, 215x14, 225x5, 155 @ 5x10
Close Grip Bench - 155 @ 5x10
Floor Press - 155x10, 175x10, 175x10, 185x10, 185x10
Crunches - 5x20
Deadlifts felt better than they have in a while. Solid day in the weight room now I’m off to get some cardio in.
Deadlift - 155x5, 185x5, 225x3, 245x5, 275x5, 315x12, 330x5, 225 @ 5x10
Lat Pulldowns - 5x10
DB Row - 100 @ 5x10
Back Fly’s - 30 @ 5x10
Crunches - 5x20
What did you choose to do for cardio?
How’s the new diet?
I went biking on some trails we have around where I live. Took about 50 minutes. New diet is going well. Looks like this today
Meal 1
Oatmeal with 2% milk, PB2 Powder, and a scoop of gold standard protein. 39g protein, 35g carbs, 8.3g fat
Pre-workout
Banana
Post workout
Protein shake with 2% milk
Meal 2
16oz chicken breast
1 cup rice
4 TBSP salsa
Greek yogurt with 1/2 cup blueberries
119g protein, 67.5 carbs, 14.7 fat
Meal 3
8oz NY Strip
1 cup green beans
Slice daves killer bread
2tbsp Jif All Natural PB
58g protein, 35g carbs, 41.8 fat
Total for the day
248 protein
179.5 carbs
71.2 fat
Thursday 3/28
Not a bad day at all had a good shoulder pump after this.
Overhead Press - 70x5, 95x5, 105x3, 115x5, 135x5, 150x10, 105 @ 5x10
Shrugs - 315 @ 5x10
Face Pulls - 5x20
Crunches - 5x20
Friday 3/29
Biceps and Triceps
Tricep pushdown - ez bar curl 5x10
Reverse curl - DB preacher 5x10
Banded DB curl - overhead extension 5x10
Skull crushers- BB curl 5x10
Push ups - crunches 5x20