12/4/22
Prepping for 5/3/1 return. Debating the actual program I will pick and measuring anything I can do smarter/better this time. Did a comfortable 1 RM testing, except I am again subbing V-hammer squats facing pad vs barbell squat. I’ve hurt my back so many times over the years with heavy barbell squats I’ve given them up permanently.
Maxes in good form:, no belt, no wraps
Barbell overhead press: 135lbs x1
V-Hammer squat machine: 374lbs x1
Barbell bench press: 180lbs x1
Barbell deadlift: 245lbs x1
Did the assistance biceps workout superset, which felt better than usual. Probably due to extra holiday garbage calories.
Chin-up (BWT) x9, x7, x4 (30 sec rest)
Cybex low cable wide biceps curl (10 seconds rest) (2 handles), 25lbs x10x2
Cybex low cable narrow biceps curl (2 handles), 25lbs x10x2
12/6/22
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 80lbs x5, 90lbs x5, 105lbs x5, Joker sets: 110lbs x3, x3, x3
B1) Barbell Deadlift: (warm up sets) 145lbs x5, 165lbs x5, 190lbs x5, Joker sets: 200lbs x3, x3
C1) Dips (bodyweight): x8, x7, x6, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 60lbs x6, x6, x6 (each leg)
E1) Close Grip Low Cable Row (seated) 50lbs x10, x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 45lbs x10, x10, x10, x10
G1) Incline Dumbbbell Curls (45 degrees) 25lbs each x10, x10, x10, x8
I tried to make all assistance work reps have a 2-3 second eccentric. Rest periods varied, sometimes a minute or less, but pretty low resistance overall. My warm-up mobility is shit, I need to put together a better plan there. Diet was good yesterday, 16 hour fast, check.
12/8/22
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 220lbs x5, 250lbs x5, 285lbs x5- did minimal sets, low back a little suspect
B1) Barbell Bench Press: warm up sets x3, 105lbs x5, 120lbs x5, 140lbs x5, Jokers 145lbs x3, x3
C1) Chin-ups (Bodyweight): x9, x6, x5, x5, x5
D1) Seated Leg Curl Machine: 70lbs x10, x10, x10, x10
E1) Seated Cable Face Pull (with rope): 27.5lbs x20, x20
F1) Straight Knee Seated Calf Raise Machine: 145lbs x10, x10, x10, x10
G1) Standing Straight Bar Reverse Curls: 40lbs x10, x10, x10, x10
Energy still terrible at night, my reaction is to chow on junk and stream series.
12/11/22
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 85lbs x3, 95lbs x3, 110lbs x3, Joker sets: 115lbs x1, x1, x1
B1) Barbell Deadlift: (warm up sets) 155lbs x3, 175lbs x3, 200lbs x3 Joker sets: 210lbs x1, x1, x1
C1) Dips (bodyweight): x8, x7, x6, x5, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 60lbs x6, x6, x4 (each leg)
E1) Close Grip Low Cable Row (seated) 50lbs x10, x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 45lbs x10, x10, x10, x10
G1) Incline Dumbbbell Curls (45 degrees) 25lbs each x10, x10, x10, x8
12/13/22
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 235lbs x3, 270lbs x3, 305lbs x3- filled my cookie bag deep with air for this one
B1) Barbell Bench Press: warm up sets x3, 115lbs 3, 130lbs x3, 145lbs x3, Jokers 155lbs x3, x3
C1) Chin-ups (Bodyweight): x8, x6, x5, x5, x5
D1) Seated Leg Curl Machine: 70lbs x10, x10, x10, x10
E1) Seated Cable Face Pull (with rope): 27.5lbs x20, x20
F1) Straight Knee Seated Calf Raise Machine: 145lbs x10, x10, x10, x10
G1) Standing Straight Bar Reverse Curls: 40lbs x10, x10, x10, x10
Meh
12/27/22
Alright… took a long break from lifting (2 weeks) due to another virus hitting me hard two weeks after covid… completely wiped me out with a fever and took a few days off of work. Hopefully I’m done with viruses until next year and focus my energy on workouts and recovery.
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 90lbs x5, 105lbs x3, 115lbs x1, Joker sets: 120lbs x1, x1, x1
B1) Barbell Deadlift: (warm up sets) 165lbs x5, 185lbs x3, 210lbs x3 Joker sets: 220lbs x1, x1, x1
C1) Dips (bodyweight): x10, x6, x5, x4, x3
D1) Rear Foot Elevated Split Squat with Dumbbells: 50lbs x10, x10 (each leg)
E1) Close Grip Low Cable Row (seated) 50lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 45lbs x10, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 25lbs each x10, x10, x10, x8
Low back feeling better than it has with these weights
12/31/22
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 250lbs x5, 284lbs x3, 320lbs x1, x1, x1 deep breath hold really helping the bottom position
B1) Barbell Bench Press: warm up sets x3, 120lbs x5, 140lbs x3, 155lbs x1, Jokers 165lbs x2, x2, x2
C1) Chin-ups (Bodyweight): x7, x6, x5, x5, x5
D1) Seated Leg Curl Machine: 70lbs x10, x10, x10, x10
E1) Seated Cable Face Pull (with rope): 27.5lbs x20, x20
F1) Straight Knee Seated Calf Raise Machine: 165lbs x10, x10, x10, x10
G1) Standing Straight Bar Reverse Curls: 40lbs x10, x10, x10, x10
Back to the ol’ calorie tracking Monday. Happy New Year.
1/1/23
Front and back pics…here we go again…why not…
About 212 lbs this morning.
Relaxed tape circumference measures:
Neck: 15 inches
Mid-shoulders/upper chest: 49.5 inches
Upper arms : 15 inches
Belly/umbillicus: 41 inches
Quad/distal: 17 inches
Calf: 15.25 inches
1/3/23
Logging food, check. Increased lean protein, check. Eliminating most tempting processed food and alcohol, check. Intermittent fast day 2, check. A little hungry, a little gassy from the changes.
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 40lbs each arm x5, 95lbs x5, 110 lbs x5, Joker sets: 120lbs x4, x4, x4
B1) Barbell Deadlift: (warm up sets) 150lbs x5, 170lbs x5, 195lbs x5 Joker sets: 180lbs x4, x4, x4
C1) Dips (bodyweight): x9, x7, x5
D1) Rear Foot Elevated Split Squat with Dumbbells: 80lbs x3, x5, x4 (each leg) lost my balance a bit, may have to decrease weights
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x10, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 30lbs each arm x10, x8, x7, x6
1/5/23
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 224lbs x5, 260lbs x5, 294lbs x5, x5 x5 - light headed, feel it in my quads now
B1) Barbell Bench Press: warm up sets x3, 110lbs x5, 125lbs x5, 145lbs x5, x5, x5 Jokers 165lbs x3, x3
C1) Chin-ups (Bodyweight): x8, x7, x5, x4, x5
D1) Seated Leg Curl Machine: 90lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x15, x10
F1) Straight Knee Seated Calf Raise Machine: 190lbs x8, x8, x8
G1) Standing Straight Bar Reverse Curls: 40lbs x10, 50lbs x8, x8, x8
Added overhead press to the seated face pull for more rotator cuff fun. Burns a bit
1/8/23
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 90lbs x3, 100lbs x3, 115lbsx3, Joker sets: 120lbs x4, x4, x4, x3
B1) Barbell Deadlift: (warm up sets) 160lbs x3, 185lbs x3, 210 x3, Joker sets: 210lbs x3, x3, x3
C1) Dips (bodyweight): x10, x8, x5, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 60lbs x8, x8, x8 (each leg) dropped the weight, balance a bit better.
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x10, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 30lbs each arm x8, x8, x7, x8
1/8/23
Bodyweight: 210lbs (-2 since last week)
Relaxed tape circumference measures:
Neck: 15 inches
Mid-shoulders/upper chest: 49.5 inches
Upper arms : 15 inches
Belly/umbillicus: 40 inches (-1")
Quad/distal: 17 inches
Calf: 15.25 inches
Lost some water bloat around the belly, nice feeling. This week was a little tough at times, no cardio or added metabolic work. I still have to address direct ab training and conditioning in the next week or two. Energy levels dipped quite a bit in the evenings I lifted and worked, especially. Intermittent fasting (stopped eating at 8:30 PM and start eating at 12:30 PM) is pretty tolerable so far. I hit about the macro range I wanted to this week, but will adjust as the months go on. The fasting might end too if body comp changes fall, where I might add breakfast. Calories are probably too low, but I could bump them up again.
A sample diet day this week included:
Coffee (black)/water in AM
4 scoops vegan protein, water and a half cup of pomogranate seeds for lunch
A piece of fruit or kale salad with balsamic for snack, green tea with honey
Grilled chicken breast, sweet potato, broccoli, black beans for dinner
Magnesium blend, zinc, and Vit D3 before bed
Summary for the week.
1/10/23
Looking for little dopamine hits throughout the day to feel good about what I’m trying to change. Not much so far. Work is a little stressful to me and I deep breathe a lot to relax. I’m aware I haven’t laughed too much lately… maybe I find nothing funny? Oh well. Diet and workouts going well. Joint pain in check.
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 239lbs x3, 274lbs x3, 309lbs x3, Jokers 249 x5 x5
B1) Barbell Bench Press: warm up sets x3, 115lbs x3, 135lbs x3, 150lbs x3 Jokers 150lbs x3, x3
C1) Chin-ups (Bodyweight): x10, x6, x5, x4, x4
D1) Seated Leg Curl Machine: 90lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x15, x12
F1) Straight Knee Seated Calf Raise Machine: 190lbs x8, x8, x8
G1) Standing Straight Bar Reverse Curls: 40lbs x10, 50lbs x8, x8, x8
1/12/23
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x5, 115lbs x3, 125lbsx1, Joker sets: 125lbs x3, x1, x3, x1
B1) Barbell Deadlift: (warm up sets) 170lbs x5, 195lbs x3, 220 x1, Joker sets: 220lbs x3, x1, x1, x1, x1
C1) Dips (bodyweight): x10, x8, x6, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 70lbs x6, x6, x5 (each leg) dropped the weight, balance a bit better.
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x10, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 30lbs each arm x10, x8, x8, x6
I didn’t really clock my rest time, but about 1.5 minutes average rest between sets I’d say. I also go for a 2-3 second eccentric on each rep where I can. Periods of light headedness, but I stay hydrated and breathe deep to overcome this.
1 Like
1/15/23
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 264lbs x5, 294lbs x3, 334lbs x1, Jokers 334 x1 x1
B1) Barbell Bench Press: warm up sets x3, 125lbs x5, 140lbs x3, 160lbs x3 Jokers 165lbs x3, x3
C1) Chin-ups (Bodyweight): x11, x6, x5, x5, x4
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x15, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x8, x8, x8
G1) Standing Straight Bar Reverse Curls: 40lbs x10, 50lbs x10, x10, x10
1 Like
1/17/23
Increased training maxes this week: (no de-load week yet)
OH Press: 145lbs
V-Hammer Squat: 394lbs
Bench Press: 195lbs
Deadlift: 265lbs
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 85lbs x5, 100lbs x5, 110lbsx5, Joker sets: 115lbs x5, x5, x5
B1) Barbell Deadlift: (warm up sets) 155lbs x5, 180lbs x5, 205lbs x5, Joker sets: 215lbs x5, x5, x5
C1) Dips (bodyweight): x10, x7, x6, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 70lbs x8, x8, x5 (each leg) super short of breath in between these- long rest periods
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x10, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 30lbs each arm x10, x8, x8, x6
Weekly summary for calories/macros last week:
1 Like
1/19/23
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 230lbs x5, 265lbs x5, 304lbs x5, Jokers 304lbs x5, x5, x5
B1) Barbell Bench Press: warm up sets x3, 115lbs x5, 130lbs x5, 150lbs x5 Jokers 160lbs x5, x5
C1) Chin-ups (Bodyweight): x11, x6, x5, x5, x4
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x15, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x8, x8, x8
G1) Standing Straight Bar Reverse Curls: 40lbs x10, 50lbs x10, x10, x10
So tired this evening. Doctor’s appointment and blood check followed by work. Ate some swiss rolls and a brownie after dinner. It didn’t help but my belly be full. No cardio this week. Need to get on that.
1 Like
1/22/23
Busy day for a quickie workout
Bodyweight: 208.8 lbs
Belly circumference, 39" relaxed
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 90lbs x3, 105lbs x3, 120lbsx3, Joker sets: 120lbs x3, x3, x3
B1) Barbell Deadlift: (warm up sets) 170lbs x3, 190lbs x3, 215lbs x3, Joker sets: 225lbs x3, x3, x3
C1) Dips (bodyweight): x10, x7, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: Bodyweight x20 (each leg)
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10- skipped today
F1) Seated Soleus Raises (with pause each position) 50lbs x10, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 30lbs each arm x10, x10, x8, x8, x8
Seriously though, cardio and abs next week.
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1/26/23
Took Tuesday off, went to the doctor. Blood pressure fine in his office but elevated at work. Went on a low dose statin yesterday due to higher LDL and apo-B lipoprotein, to hopefully lower my heart disease risk, but I will monitor any side effects. I was feeling more dizzy/light headed with different head movements/getting up, so I hope this doesn’t worse. Turning 44 Sunday… must be getting old.
5/3/1 with Joker sets
A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 248lbs x3, 284lbs x3, 319lbs x3, Jokers 319lbs x4, x3, x3
B1) Barbell Bench Press: warm up sets x3, 125lbs x3, 140lbs x3, 160lbs x3, Jokers 165lbs x5, x5
C1) Chin-ups (Bodyweight): x11, x6, x5, x5, x4, x3
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x15
F1) Straight Knee Seated Calf Raise Machine: 205lbs x8, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, x10, x10, x10
Treadmill walk, 3.7 mph, 15 min
1 Like
1/29/23
5/3/1 with Joker sets
A1) Standing Overhead Barbell Press: (warm up sets), 100lbs x5, 110lbs x3, 125lbsx1, Joker sets: 130lbs x2, x2, x2, x2
B1) Barbell Deadlift: (warm up sets) 180lbs x5, 205lbs x3, 230lbs x1, Joker sets: 230lbs x1, x1, x1, x1
C1) Dips (bodyweight): x10, x7
D1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs (each hand) x8, x8, x8, x8
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10- skipped today
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8, x8, x8 (oooh tough)
Air assault bike, 8 minutes, about 18mph
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