2/25/20
Bodyweight 203lbs
5/3/1 Supersets (3 sec eccentric)
A1) Barbell bench press: (ramp sets): 130lbs x3, 150lbs x3, 165lbs x3, x7, x3
A2) One arm dumbbell row (alternating arms): 80lbs x10, x8, x8, x8
B1)RESS in smith machine (arm supporting, alternating legs, holding 50lbs dumbbell) x10, x10, x10 each
B2)Standing close grip reverse EZ bar curl (slow eccentric) 60lbs x8, x6, x6
C1) Supported hanging knee tucks x15, x12, x10
C2) Seated calf machine (knees straight) 180lbs x10, x10, x8
2/28/20
5/3/1 Supersets
A1) Deadlift pronated grip(ramp sets) 175lbs x3, 200lbs x3, 225lbs x3, x7, x3, x3, x3
A2) Barbell overhead press (ramp sets): 95lbs x3, 110lbs x3, 125lbs x3, x5, x3, x3, x3
B1) Incline dumbbell curls (wide angle) 35lbs x10, x6, x6, x5, x4, x4
B2) Good morning skipped
C1) Seated calf raises (knees bent, 2 sec pauses) 50lbs x12, x10, x10
C2) Side plank holds bodyweight, 20 sec each side x5
Feeling a little comfortable with the workout (with the exception of overhead pressing, which is feeling harder) and diet, which may be a problem for progressing body comp. Not necessarily feeling stronger, but based on my numbers I am stronger. Prepping a new workout plan and macro breakdown for next week.
3/1/20
5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)
A1)Barbell front squat: (ramp up sets/calf stretch) 145lbs x5, 165lbs x3, 185lbs x1, x3, x2, x2, x2 (quite a grind staying tight on these)
A2) Single leg calf raise with 2 sec pause elevated Bwt+25lbs x10, x10, x10, x10, x10(ea)
B1) Chin up (2 sec pause at top, 3 sec eccentric) Bwt x12,(got 6 reps 2 months ago with no pause) x6, x5, x4, x3
B2) Ab wheel rollout from knees: x15, x12, x10, x10, x8
C1) Lying hamstring curl machine 120lbs x6, x6, x6, x5
C2) Standing dumbbell lateral raise 30lbs (ea) x8, x8, x7, x6
3/1/20
Monthly measurements/ pic updates
Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs—(3/1/20) 203lbs
Height: 6 foot and a half
Circumference (all relaxed):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches—(3/1/20) 14.75"
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches—(3/1/20) 48"
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches—(3/1/20) 37"
Arms at mid-lateral triceps head: (1/1/20)14.5 inches—(1/30/20)14.5 inches—(3/1/20) 14.5"
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches—(3/1/20) 12"
Quadriceps at inch above patella: (1/1/20)17.25 inches—(1/30/20) 16.5 inches—(3/1/20) 16.75"
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches—(3/1/20) 15.5" ?
Phase 2 coming this week, where I continue 5/3/1 but adjust macro breakdown and add some cardio
Solid progress dude. Just keep plugging away and you’ll get where you want to go
3/3/20
5/3/1 (3 sec eccentric for all, explosive concentric, 1-2 min rest periods)
A1) Barbell Overhead Press (ramp sets): 100lbs x5, 115lbs x3, 130lbs x1, x5, x2, x2
B1) Deadlift Pronated Grip(ramp sets):185lbs x5, 210lbs x3, 235lbs x1, x5, x2, x2
C1)Dips (bodyweight) slightly wide grip x5, x5, x5, x5
D1) Seated Cable Crunch (lat pulldown machine) 50lbs x15, x15
E1) Single-Leg Prone Hamstring Curl (alternating) 40lbs x8, x8, x8
F1) Single-Arm Dumbbell Row: 80lbs (alternating) x8, x8, x8
G1) Barbell Preacher Curl: 50lbs x10, x8, x8
New routine, new diet. Feeling out things and adjusting along the way. I didn’t add a lot of volume sets for the main lifts, but I may start doing this. Today took about 70 minutes without much of a warm-up other than ramp sets.
Going to stick to 3 lift sessions per week pairing OHP/Deadlift days and Front Squat/Bench Press days. Doing my best to add assistance for mostly the “beach muscles”, but always feel I’m missing some muscle group.
Two to three days per week I’m doing steady state cardio or interval conditioning with maybe some abs and extra hip/shoulder work. Yesterday I did 15 minutes of boring-assed elliptical and wanted to about shoot myself. I think I’ll be choosing something else and listen to a podcast next time to distract me from the monotony.
Take a walk if you have some decent places to walk around.
And you can super or giant set the assistance.
You’re hitting just about all muscles doing the big 4, not like bodybuilding style but you’re fine with the assistance you’re doing.
3/4/20
Treadmill walk (3.5 incline) 3.5 MPH, 30 minutes
Cable face pulls to forehead, long sitting 32.5 lbs x20, x20, x20
3/6/20
A1) Front squat (ramp sets): 135lbs x5, 150lbs x5, 175lbs x5, x4, x3
B1) Barbell bench press (ramp sets): 140lbs x5, 160lbs x3, 175lbs x1, x4, x3
C1) Pull-up with pronated grip (Bwt) x5, x5, x5, x5
D1) Reverse elevated split squat with dumbbell (in Smith Machine) 50lbs x20, x15 (alternating)
E1) Incline reverse crunch x20, x12, x9
F1) Seated soleus raise: 50lbs x12, x10, x10
G1) Seated Zottman curls: 25lbs ea x10, x10, x10
3/8/20
Bodyweight: 205lbs (+2, which I will account for re-introducing carbs to 30-35% of cals)
5/3/1 (3 sec eccentric for all, explosive concentric, 1-2 min rest periods)
A1) Barbell Overhead Press (ramp sets): 90lbs x5, 105lbs x5, 120lbs x5, x5, x5, x5, x4
B1) Deadlift Pronated Grip(ramp sets):165lbs x5, 195lbs x5, 220lbs x5, x5, x5, x5, x5
C1) Dips (bodyweight) narrow grip with hollowed hold x5, x6, x5, x5, x4
D1) Seated Cable Crunch (lat pulldown machine) 50lbs x15, x15
E1) Single-Leg Prone Hamstring Curl (alternating) 40lbs x8, x8, x6
F1) Single-Arm Dumbbell Row: 80lbs (alternating) x8, x8, x6
G1) Barbell Preacher Curl: 50lbs x10, x10, x9
Maybe a tad stronger on the overhead press, some leaning back, but the latter assistance sets felt weaker.
Weekly macro breakdown (trying for the 40:30:30 split)
Did about 90 minutes of indoor tennis doubles and a 15 min walk to the park today later after the weights. Gotta up my cardio game to 3x week
3/10/20
5/3/1 (3 sec eccentric for all)
A1) Front squat (ramp sets): 140lbs x3, 165lbs x3, 182lbs x3, x4, x3, x3
B1) Barbell bench press (ramp sets): 132lbs x3, 150lbs x3, 170lbs x3, x6, x3, x3
C1) Pull-up with pronated grip (Bwt) x6, x5, x5, x5
D1) Reverse elevated split squat with dumbbell (in Smith Machine) 50lbs x20 (alternating)
E1) Incline reverse crunch x20, x15
F1) Seated soleus raise: skipped today
G1) Seated Zottman curls: 25lbs ea x10, x10, x10
A little too much warm up time, rest time between front squat sets. Might have to properly start timing myself. Took about 70 minutes this morning before work.
3/11/20
Morning
Coffee with cream, 1 scoop of Mag-10 with water
About 10 minutes of indoor running/walking intervals-not ready for full on sprints
Seated calf machine, straight knees 190lbs x10, x10, x10
Seated cable face pulls with rope: 27.5lbs x20, x20, x20
3/13/20
A1) Barbell Overhead Press (ramp sets): 100lbs x3, 115lbs x3, 125bs x3, x5, x3, x3
B1) Deadlift Pronated Grip(ramp sets):180lbs x3, 205lbs x3, 235lbs x3, x7, x3, x3
C1) Dips (bodyweight) narrow grip with hollowed hold x10, x7, x5, x5
D1) Seated Cable Crunch (lat pulldown machine) 70lbs x15, x15, x15
E1) Single-Leg Prone Hamstring Curl (alternating) 45lbs x8, x8, x8
F1) Single-Arm Dumbbell Row: skipped
G1) Barbell Preacher Curl: 60lbs x10, x9, x8
Hoping my gym doesn’t close soon like everything else. Making a home program without a barbell might be a chore…
3/14/20
Treadmill walk (5.0 incline) 3.5 MPH, 20 minutes
Cable face pulls to forehead, long sitting 32.5 lbs x20, x20, x20
Boring cardio day; still trying to get the soreness out of my shins from the run this week.
Random resting blood pressure check before: 115/81; HR: 56. Lowest I can remember in months…
Really consistent workouts for a long time Trim. Quality.
And 70 minutes isn’t that long, you had two big compounds (3 if you count pull ups as compoung)
Then split squats for high reps (sucks)
All in all you’re good.
Expect the gyms to close, in Denmark everything is shut down.
3/15/20
Bodyweight: 201lbs
5/3/1 (3 sec eccentric for all)
A1) Front squat (ramp sets): 155lbs x5, 175lbs x3, 195lbs x1, x2, x2, x1
B1) Barbell bench press (ramp sets): 145lbs x5, 160lbs x3, 180lbs x1, x3, x1, x1
C1) Pull-up with pronated grip (Bwt) x7, x5, x4, x4, x3
D1) Reverse elevated split squat with single dumbbell (in Smith Machine) 55lbs x20 , x20 (alternating)
E1) Incline reverse crunch x20, x15
F1) Seated soleus raise: 50lbs x15, x12, x10
G1) Seated Zottman curls:30lbs ea x10, x10, x10
Feel the gains are slowing as are the inches. I have this sinking feeling that 1) I’ve been here before, and 2) things are only gonna get harder in the next two months.
The good news is that if the strength gains stall, I’ll only have to maintain them (at that point) until my caloric deficit is over.
My experience is that when I’m dropping weight, even maintaining strength is hard. If the goal is to lean out, be prepared to take a beating in the strength.
3/16/20
Speaking of things getting harder, as I was rolling through my program, it looks like traditional 5/3/1 is going to be put on pause thanks to my gym closing for at least 2 weeks, maybe longer. Really can’t afford buying an Olympic bar and plates right now, so I’m going makeshift with some 50lbs kettlebells, adjustable dumbbells, and an ab wheel.
Wish me luck. Don’t feel great about this…
Good luck Trim, I’m sure you’ll figure something out.
