10/31
A. Squat: 145x5, 165x3, 185x3
B. Lunges: 88 paces
C. Back Extensions: 6x10
I’m wondering how long it’s going to take before some kid steals all the candy in the bowl I’m about to put out. Probably 20 minutes. I’m going to a “Death Expo” tonight, sort of an interactive play according to what I read. Anything’s better than sitting around the house tonight.
There was nothing better than stealing the whole bowl. I was a rotten child.
Do you have a house? I was under the impression you had an apartment or condo. We never got trick or treaters until we moved into the house.
I live in a pretty new townhome community, and now that I think of it, this is my 7th anniversary living here. I went to closing and slept on the floor Halloween night. When I went out to get some foods and boozes that evening, a few trick or treaters came by, which shocked me because most of the houses didn’t sell yet. We didn’t even have front lawns yet!
The play was really cool tonight. It’s was a murder mystery where all the actors sat down and chatted with the audience. Would’ve been more fun if they had alcohol, but it was at a church.
11/01
A1. Bench: 160x5, 180x3, 205x4
A2. Band Pullaparts: 7x10-12
B1. Chins w/ Green Band: 11 sets of 4
B2. Pushups: 56 reps
B3. Dead Bugs: 3x10/side
For next week I think I’m going to do some chins before the deload bench, and then do the rest afterwards. Plus I’ll cut out the pushups and do some rows or something to give my wrists a break.
11/03
A. Deadlift: 225x5, 255x3, 285x4
B. Walking Lunges: 96 paces
C. Back Extensions: 6 sets of 10
The number of lunges keeps going up because I can feel my hips loosening up, and that’s making them easier. Those back extensions are still pretty hard though. I think on the next cycle I might switch the order I do these assistance movements.
11/06: No Rest For The Wicked
A. Military Press: 85x5, 95x3, 110x7
B1. Cable Rows: 80x10,10,10,10,10
B2. Pushups: 58 reps- 12,12,12,12,10
C. Incline treadmill: 11 minutes
I am sooo happy the 5/3/1 week is done. My brain is fried and I really need a break. Unfortunately the first part of the deload week won’t be too easy, as I have to lump my squat and bench workouts together tomorrow. I have to be on set for this monster movie shoot at 7am on Sunday, and it’ll probably go to at least 7pm.
11/07: Pfft, Who Needs Cardio?
A. Green Band Pullups: 22reps
B. Bench: 85x5, 115x5, 130x5
C. Squat: 80x5, 105x5, 115x5
D. Mo’ Green Band Pullups: 22 reps
E. Ghey Eliptical Intervals: 12ish minutes
I did the eliptical today because the gym was holding a charity event to raise money to fight diabeetus. I chipped in $10 and hopped on at the end of my workout. Now other than light walking I haven’t done a real post workout cardio session since I started 5/3/1.
Normally intervals on the machine after lifing kill me after 7 minutes or so. I’d “sprint” for 20 seconds per minute and at the end I’m holding onto the handles for dear life and hacking up a lung. You’d think I wouldn’t be able to survive after a month of cardio, right?
Ha! Not so much. I did all 12 of those intervals and I wasn’t even fucking breating hard at the end. I stopped because I reached my target calorie level and I had other shit to do. What’s the big secret? I’m positive it’s a combo of doing the rope jumping before I lift, and gasp! getting stronger! It’s total frickin’ magic I tell ya.
11/10:
A. Deadlift: 135x5, 160x5, 200x5
B. Seated Calf Raise: 90x15,15,15
C1. Leg Curl: 45x5,5,5
C2. Leg Extension: 35x8,8,8
I decided since it was a deload week I’d switch up the assistance lifts by dicking around with the machines I use to use all the time.
I’m glad this was still part of the deload because due to a less than stellar diet the past couple days (not enough protein, too many simple carbs) I was feeling like a bag of asses. Starting today I go back to eating like it’s my job.
11/11: A Record: I Believe I Set One
I think this may have been my shortest workout ever. Deload complete!
A. Military: 50x5,5, 70x5
B. One Arm DB Row: 40x10,10,10
C. BB Curls: 60x10,5,6
And I’m spent. Tomorrow night is an audition, and then back to kicking ass and chewing bubblegum Saturday.
11/14: fuck
That’s really the best way I can describe the workout today.
A. Squat: 130x5, 150x5, 170x5
B. Walking Lunges: 84 paces over 5 sets
C. Back Extensions: 5x10
I’m only going to do 5 sets of these lower body assistance lifts, as the gym time is getting a little too long. I also started doing 50 more rope jumps before I lift, bringing the total to 350. They really kicked my ass today too. I think it’s a combination of diet (didn’t buy/eat red meat last week) and having a few adult beverages last night. But hey, I still beat the 5 rep max in cycle 1. 
11/15
A. Chins w/ green band: 25 reps
B1. Bench: 140x5, 165x5, 185x9
B2. Miniband Pullaparts: 5x10-20 reps
C1. Mo’ Chins: 22 reps
C2. Pushups: 58 reps over 6 sets
Those extra 50 rope jumps are seriously beating the crap out of me! I don’t know what the hell is going on.
[quote]Doug Adams wrote:
11/15
A. Chins w/ green band: 25 reps
B1. Bench: 140x5, 165x5, 185x9
B2. Miniband Pullaparts: 5x10-20 reps
C1. Mo’ Chins: 22 reps
C2. Pushups: 58 reps over 6 sets
Those extra 50 rope jumps are seriously beating the crap out of me! I don’t know what the hell is going on.[/quote]
Are you getting sick?
That’s the weird thing. When doing regular day to day stuff I feel just fine. It has to be the lack of red meat for the past week. That’s the only thing that’s really different. I didn’t eat any because I was getting tired of it, but now I’m going to shovel it down whether I want to or not.
11/17: “Why Bother With This Lovely Tan, And It Is A Lovely Tan By The Way, When You Have More Pressing Matters At Hand”
A. Trap Bar Deadlifts: 195x5, 225x5, 255x8
B. Ab Roller Thingies: 5x10
C. Back Extensions: 51 reps
While this was a good workout, my mind was nowhere near the gym tonight. While we’re making progress with our movie, we’re running into some real money problems that require a quick solution. I be stressin’ a bit.
[quote]Doug Adams wrote:
11/17: “Why Bother With This Lovely Tan, And It Is A Lovely Tan By The Way, When You Have More Pressing Matters At Hand”
A. Trap Bar Deadlifts: 195x5, 225x5, 255x8
B. Ab Roller Thingies: 5x10
C. Back Extensions: 51 reps
While this was a good workout, my mind was nowhere near the gym tonight. While we’re making progress with our movie, we’re running into some real money problems that require a quick solution. I be stressin’ a bit. [/quote]
Problem Solved.
11/19: An Owee- I Has One
A1. Military Press: 75x5, 90x5, 100x10
A2. Miniband Pullaparts: Bunch of sets of 10 between press sets
B. One Arm DB Row: 45x10,10,10,10,10
C1. Standing OH DB Press: 25sx10,10,9,9*
C2. 2.5# Plate External Rotations: 10,10,10,10
I couldn’t do all five sets of the assistance DB presses because my upper back on the left side was about to mutiny. I either cramped it up really bad or strained something because I’m feeling constant tension back there and it’s tough to turn my head. I still have the same range of motion in my shoulders though. Quite perplexing. Today will be nothing but rest and foods so hopefully I’ll feel good enough to squat tomorrow.
11/21:
The neck/traps are feeling better so I trained normally, but with one little tweak with the assistance lifts.
A. Squat: 140x3, 160x3, 180x4
B. Lunges: 88 paces
C. One Leg Hip Thrusts: 10,10,10/side
D. Back Extensions: 10,10,9
I was worried having my hands behind my head for a bunch of back extensions would aggravate my back, so I tried those hip thrust things. I felt them more in my hamstrings, but they suck too so it’s all good.
11/22
A. Chins w/ Green Band: 27 reps
B1. Bench: warmup+ 150x3, 175x3, 195x8
B2. MIniband Pullaparts: 7x10
C1. Mo’ Chins: 23 reps
C2. Pushups: 60 reps over 6 sets
FINALLY got 50 chins. Woot! Now it’s time to whittle down the number of sets it takes to get me there. Then the task of getting rid of the band assistance…
Overall I felt really good today. Must’ve been the extra sleep I’ve gotten over this 3 day weekend. If time away from work = gains, then the next couple weeks are going to be great because I’m only working 3 days per week. Gotta burn up this vacation time I have left. Double woot!
11/24: Holiday Traffic Can Suck Mah Balls
Took me 3 hours to get to the damn gym today. Needless to say I wasn’t down with doing a whole lot.
A1. Ab Roller: 5x10
A2. Various warmup stuff
B. Deadlift: 210x3, 240x3, 270x6
Fin
I figured it was ok to stop after the deadlifts since that was a 5/3/1 PR. I might do the back extensions tomorrow when I do presses.
11/26: Turkey Day Edition
A1. Military Press From Das Floor: 80x3, 95x3, 105x8
A2. Miniband Pullaparts: 7x10
B. One Arm DB Row: 45x10,10,10,10,10
C1. DB Overhead Press: 25sx10,10,9,9,8ish
C2. External Rotations: 5x10,10,10,10
All the squat rack curlers were in attendance this morning, I guess making sure they impress grandma with their hyoooge gunz, so I had to clean the bar off the floor. No biggie since the weight ain’t all that much.
I very happy I didn’t strain my neck and upper back again on the DB presses. My form does kind of go to shit in the later sets so I’m going to stick with the 25s until I can do 50 clean reps.
Now it’s time to get ready for T-Day chow, and go see The Blind Side later this evening.
