Haha genetics has made it highly unlikely that I will ever have flowing locks again…unless I decide that the skullet is worth ruining any and all personal relationships for haha
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My training in a nutshell. Also, ya look great fullhomo
Hahaha “I dunno what I’m doing, but I do a lot of it!”
Thanks man! As much as we (I) say I don’t need external motivation…it always seems to move the needle up a notch in the right direction as far as motivation is concerned.
Also…when you startin’ your log?
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When I get the motivation to train again. Ha been in a real deep funk lately with maybe one or two sessions a week. I just live vicariously through you other strong guys
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2/22/18
OFF
Weight: 199.0
Skwaat tomorrow morning
2/23/18
Weight: 197.6
Squats
2 x 10 x Bar
5 x 135
5 x 185
5 x 225
3 x 275
3 x 315
3+ x 345 (5 total)
BBB
5 x 10 x 195
SSB Good Mornings
4 x 10 x 115
Single Leg Leg Press
3 x 15 x 45lbs (plate weight only)
Superset:
Standing Calves
3 x 10 x 90
Lilly Shrugs
3 x 10 x 50lb DBs
Not a great day, got my calculations off somewhere… 345 is 85% of my 1RM (405) and that shouldn’t be the case on my 3s week. I mean, it moved, but 5 sucked a fatty. Ah well, one more week, then a mini deload, reset the numbers, do it right(ish). 195 sets moved really, really well, though, so there is that.
Note: Squat twice a week, everything felt out of the groove, attributing it to lack of squatting (6 days between sessions?)
Weight: Good, ate a bit more than usual last night, expected a bit higher, but I like it.
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2/24/18
Weight: 196.4
Shoulders
OHP
5 x 95
5 x 115
5 x 135
3 x 155
3+ x 175 (4 total)
BBB Sets
5 x 10 x 105
Poor recall, so highlights
4 x 8 x BW pull ups in a superset
SSB x 5 up to 185 for 5-6 sets as part of two giant sets.
Great shoulder pump. Good weight. Good everything. Home to eat Cheerios and bon bons and erase my small ab definition.
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2/26/18
Weight: 201.2
Back
Deadlifts
10 x 135
2 x 5 x 225
5 x 315
3 x 365
5+ x 395 (9 total)
NG T-Bar Row (plate weight only)
15 x 45
12 x 90
3 x 10 x 125
12 x 90
2 x 15 x 70
Pull Ups/Chin ups
3 x 5 x BW
SA Chest Supported Row
2 x 12 x 50
WG Lat Pulldown
4 x 12 x 120
NG Lat Pulldown
3 x 15 x 90
Superset:
Straight Arm Lat Pushdown (?) (w/ rope)
3 x 12 x 80
DB Curls
3 x 8 x 40
Drop set
3 x 8/8/8 x 40/30/20
A meh kinda day, lifted a bit later than usual, not a ton of gas in the tank, not a ton of focus once I got done with deadlifts. The top set moved so-so, little disappointed, pretty sure I got 385 x 13 pre-hamstring malarkey, ah well.
Weight is where I expected it to be, I had a very hearty helping of spaghetti last night (over ate type of hearty) and feel all bloated as shit, wouldn’t have surprised me if it said 204-206, guess I’ll take the little victory.
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Musing: Rather than using regular water to filter through coffee grounds and make coffee…would it work to brew a pot of coffee…put it back in the “water tank”, put fresh grounds in, and re-brew it? This has been stuck in my head for about a week, I feel like it should work, and make a nice dark roast out of my Folger’s haha
I’ve thought about this too but never tried it. Seems like it would be a good way to make double strength, also seems like a good way to wind up with some rank ass coffee.
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Only one way to find out…
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Well the coffee that you’re using to make more coffee would then be heated twice, making it burnt and ruining the taste. Maybe.
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I think @lord_humongous is spot on.
Put the coffee in a pot or kettle bring it to near boiling. NOT boiling.
Pour it manually in the filter with nes ground.
In the old days (that would be under the great war) people did that, but did pour the coffee throug the same ground again.
2/27/18
Weight: 198.0
Chest
Bench
2 x 8 x 135
5 x 185
5 x 225
3 x 240
3+ x 265 (5 total)
Superset:
BBB Sets
5 x 10 x 155
Rear Delts w/ bands
5 x 20 x Black
Dips
2 x 10 x +30
1 x 12 x BW
Superset:
Incline Fly
4 x 10 x 30
Incline Skull Crusher
3 x 25/20/15 x 35/55
Rope Extensions
3 x 20-40 x 60-80
Push Ups
20 x BW
15 x BW
Today was above average, felt grooved for bench, felt tight and fast throughout all my sets. Felt the leg drive for the first time, I think I have my set up kinda consistent finally. Excited to keep my presses moving.
Weight is back where it should be, still don’t feel deprived at all, still feel strong and lean, don’t feel flat.
5 Likes
2/28/18
Weight: 197.0
Legs
Squats
2 x 5 x 135
5 x 185
5 x 225
5 x 275
3 x 315
2 x 345
3+ x 365 (3 total)
BBB
5 x 10 x 195
RDL w/ DBs
4 x 10 x 75s
Calves
4 x 15 x 115
Reverse Lunges
3 x 8/8 x +25
A pretty poor showing today, was mentally prepared for 5, was physically prepared for about 2, apparently. This is a fail, in my mind, and I am very disappointed. Will probably re-do this workout on Saturday after a good night’s rest.
Weight: There it is, right there, have plateued a bit as far as low weight goes, but fully expect to continue with the same intake and see another 2-3 pound drop in the next 2 weeks.
Negatives: Struggled mightily, was not grooved, etc. etc.
Positives: A not-deliberate pause, appeared to maintain form (?) and power through that point, 3rd rep, felt like I folded flat in half, does not appear to be as bad as it felt in video.
Uploaded is a view of my…“effort” for today.
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It just looks like you were loose in your midsection. That happens, especially if you forget to really brace.
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I think you’re right, just a bit off there…unfortunately. Upward and onward!
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3/1/18
Weight: 197.8
Shoulders
OHP
2 x 5 x 95
5 x 135
3 x 155
1+ x 185 (2 strict + 3 push press)
Superset:
BBB Sets
2 x 10 x 105
3 x 10 x 95
BPA
5 x 15-20 x Red
Rear Delt Row
3 x 15 x 20
Lateral Raise
3 x 12 x 20/25
Giant Set
Tricep Extensions
4 x 8-15 x 80-120
Cable High Pull
4 x 12-15 x 70
Hanging Knee Raise
3 x 10-12
Giant Set
Tricep Extension
3 x 15 x 60-80
Hanging Knee Raise
3 x 10-12
Pull Up
3 x 5
Muscle Snatch
4 x 10 x 45/65/85/105
Plate Raise
2 x 12 x 35
Not a great day, shoulders a bit hungover from benching, I believe. Ah well, this cycle was shot anyway as far as plus sets go, ha. Leg DOMS is worse than normal, guessing it is because of the decreased caloric intake, feel like I’m right on the edge of another 1-2lbs being consistently gone, don’t know why, just feel like 195 is just right there for me to grab.
Weight at 197-198, body comp looks good (did abs, so had to have an obligatory ab and oblique check haha) happy with where I’m at, not as happy with my numbers, need to take recovery more seriously.
Plan moving forward, tomorrow will be a back pump day, no pulling from the floor, so relatively low impact. Sleep in a bit on Saturday, redo my leg day or do a leg pump workout, jury is still out, take a day or two, I already have my next 3 cycles of 5/3/1 laid out, so will just start that up again, will basically be repeating the last 3 weeks of workouts (all numbers are within 5lbs of what I was hitting this last cycle) figure that’ll be my “step back.”
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Good formatting but a quantum leap in comprehension would be a one liner above every list of exercise detailing purpose. If not, it’s quite hard to track your goals and idea of programming. You know what I’m saying? Strength endurance? Speed-strength? Hypertrophy?
It’s not a demand, it’s a good-to-have. Sorry I get worn off following the sequence.
I don’t quite follow the one liner portion…but I’m simply following 5/3/1 principles with some standard goals for myself to hit.
DL 550
Squat 405 x 3
Bench 325
OHP 225
Edit: Re-read it, and think I understand, possibly…I follow the 5/3/1 principles with my main lifts with the goal of becoming stronger and meeting those goals I mentioned, I’m not nearly smart enough, nor experienced enough to try and claim I write my own stuff, ha. I think I see what you’re saying though, and I always appreciate input! Will try to take it into consideration and clean up the format a bit.