Ok so I’m basically forced to take the next two days off. The reason is that my gym is a 24 hour gym, meaning that the only way to get in is a little key thing. For some reason my key stopped working, even though my renewal date was the 23rd of this month. I managed to get someone to open it for me. I then told the staff yesterday that I was going to be back today at 3pm to clear the whole issue,as the guy there wasnt able to do it himself. I show up… nobody there, which is retarded as they say they have staff from 12-4. And now cuz tomorrow’s a sunday only people with the key can get in, forcing me out of the gym for another day. Fuck.
Ok so today I basically went to my old gym and paid 15 bucks for a day pass. forget the women, glory, personal achievement and health benefits, if I’m droppin 15 for a single workout it better be good.
5/3/1 Cycle Three Wave Three Shoulders
DB Press
30xsome
40xsome
50xsome
60x5
70x3
80x13 (PR) The DB’s and Bench are different so I took this with a grain of salt.
85x5
Top Half Press
135x5
185x4
205x3
225x2
245x1
The slight differences in the weights, rack, pins, bar, bench etc. made for a huge difference in the movement. I nearly fucked up my wrists doing these.
Hammer Strength Press (I miss the hammer strength soooooooooooooo much)
All reps paused at the bottom (deadstart)
All sets for 5 reps
1pps+10
1pps+25
2pps
2pps+10
2pps+25
Wanted to hevier but some guy wanted the machine and I didn’t want him breathing down my neck
Military press
(115x3)x2
95x3x2
Finished off with some rope and DB curls
Blitz Deload <----- badass name huh?
Circuit one
Wieghted hangs
Pullup
Top half pulldown
Lat pulldown
Circuit two
Straight arm pulldowns
Keeling pulldowns
Lat pulldowns (Neutral Grip)
1.5 reps Assisted pullup
Ab and calf work
Arm Workout
Don’t really keep track of sets and reps
Focus on heavy compound movements
Basically forcing myself to take the day off today. I was ready, but life simply got in the way.
Tomorrow’s a friday, might contemplate doing a two a day session tomorrow make up for it. A fullbody afterschool, and a back workout at night.
Just thought I would give a comparison of my lifts from the begining to what they are currently. Now that my 5/3/1 maxes have reached my max from the beginning, this should give a fair comparison.
Copay and paste from first post in the log
Current lifts (All lifts have been done; not from calculator)
Bench Press: NA
Floor Press: 225x2
DB Bench Press: 95’sx4
Military Press: NA
DB Shoulder Press: 80’sx5
Deadlift: NA
Clean: 165x1
Squat: 300x2
Current
Bench Press: 245x1
Floor Press: 210x7
DB Bench Press: 100’s x 5
Military Press: Still NA
DB Shoulder Press: 80’s x 15, 85’s x 5
Deadlift: Still NA
Clean: 165x1
Squat: 290x7 (Had to stop these though)
Am: did a fullbody workout, complex style
Complex one
Ez bar shrugs, holding the plates
Military Press, With reverse bands as a catch
Leg extensions (Low Rep)
Top Half Lat Pulldown
Complex Two
Low incline Bench
Leg Extensions (high rep)
Leg Curl Machine
Bottom Half Lat pulldowns
I would ramp up the weight and drop the exercise from the complex after the reps felt too forced.
Gonna go back to do some more work later
So yesterday, I went back to the gym and found that a group of people taking up nearly every fucking machine, cable or freeweight in the entire gym. Since it was my second workout of the day, I decided not to push the matter. I just did some deadstop DB rows and front squats and left.
Today, it sort of hit me that I was getting too complacent in my actions. Normally, I found that I would have a borderline panic attack when I missed a workout. Nowadays I’m finding that I’m just… fine with it. Personally I think this behavior is unacceptable and lacks discipline. The first thing that I’m doing to correct this is to set some goals.
Due December 25th 2011
bench press 275
db bench 100’s for ten reps
db shoulder press 90’s for reps
Pin press 275
When healthy, be able to squat 350
Focus on weak areas
- Lack of calf, hip and groin mobility
- lagging upper chest
- Lagging forearms
I’ll add to this as I see fit.
Did a lat workout today
Basically follows the same model as the one I did a couple days ago.
I plan on giving myself a day of complete rest and then hitting the 5/3/1 cycle four as hard as possible.
Hit up a light arm workout for today, nothing fancy.
I have a test and project tomorrow, as well as a graduation photo and a university presentation to I planned to rest tomorrow. On Tuesday I plan on destroying my chest.
Took the day off today.
Tomorrow I was scheduled to work out early in the morning, but I was planning to late at night instead. Chances are I’ll have the gym to myself and that is when i perform my best.
Alright The Mighty Return Of the 5/3/1
Cycle Four Wave one
Floor Press
95x5
135x5
145x5
175x5
190x10
High Incline DB Press
70x6
80x5
Low incline DB Press
90x5
90x3
90x3
90x3
90x3
BB Decline Press
135x5
155x5
Rest Pause
175x3/3/2
1 sets of cable crosses
I filmed the entire workout. Will have an awesome video up tomorrow!
Legs
Leg Extension Superset with “Lockouts” (more or less me standing with a bar on my back)
6 sets ramping to 250 and 275 respectively
I won’t say what I did next, lets just say I fucking hate front squats.
Sumo squats
135x3
185x3
225x3
245x3
275x3
Then I did 4 sets of leg curls
Arms
Mostly just trap and triceps work. A little biceps at the end.
5/3/1 Cycle Four Wave One
DB Press
25x5
35x5
45x5
55x5
65x5
75x17 (PR)
Top Half Press From Pins
135x4
155x4
185x3
205x3
225x5
245x2 (PR)
Split Stance Smith Machine Press (Surprisingly good exercise)
I did three sets with 50-70lbs going until technical failure
SUPERSET WITH
Lateral Raises using 10lb plates
5/3/1 Cycle Four Wave Two Chest
Floor Press
95x5
115x5
135x5
155x5
180x3
205x8 (extremely disappointing; easily had 1-2 more reps the false grip just screwed me over.
Bench
135x3
185x2
205x1
225x1
245x1
DB Press Incline
75x5
90x5
90x5
90x8
100x3 (PR)
Smith Machine Press Superset with Cable crosses
3 sets
Didn’t get enough Sleep last night, but tried to hit an arm workout in the morning. It was ok; probably should have rested though. All I did were DB Curls and rope Pushdowns.
Legs
Reverse Band Squats
135x5
165x5
185x5
205x5
225x5
255x5
275x5
295x5
315x3
335x3
365x2
Leg Extensions
6 sets of 10
So I decided to actually get the 5/3/1 full E-book. Some of the things there are pretty awesome. I’ve decided that I’m going to re evaluate some shit, mostly about keeping in shape. Since I started gaining weight my cardio has gone to shit so starting now, I’m gonna implement a one per week Conditioning sessions.
As well I looked at what he prescribes for stretching an decided that I’ve really underdone it in terms of how much I need. Gonna change that as well.