This is for yesterday.
Did my last day of deload for my first cycle of 5/3/1. Cycle 2 coming on Monday.
Morning Weight : 206.6lb.
1/14/23 Nutrition :
Hosting friends this weekend. Didn’t track anything but just followed generally good principles with what I ate.
Been maintaining good habits, even if life has been hectic. Tried to start but couldn’t finish my first workout of my second cycle of 5/3/1. I’ll hopefully start tomorrow.
Morning Weight : 205lb.
My calories for the day are roughly 2300 with roughly 150g of protein.
5/3/1 C2W1D1&2 Deload Week
Squat :
135x5
155x5
185x5
205x7
AN Bench :
80x5
95x5
115x3
135x5
155x5
175x8
Giant Set :
Dips 10, 10, 10
Ghetto Cable Row 100x10, 100x10, 100x20
Side Bends 45x10, 45x10, 45x10
Crunches 12, 12, 12
Morning Weight : 204.6lb.
1/19/23 Nutrition :
Calories - 2146
Protein - 167g
Carbs - 224g
Fat - 67g
Notes :
Had a great start to my 2nd cycle! Due to how this week has gone, had to condense my squat day into today because of how busy this week has been. Going to have a workout tomorrow and Saturday too to make sure I get it all in. That being said I’m having a ton of fun between training and cooking myself meals to meet the fat loss goals. So all around doing well!
5/3/1 C2W1D3
Deadlift :
135x5
160x5
190x5
220x5
250x10
Giant Set :
Barbell Row 135x10, 135x9, 135x9
DB Curl 25x10, 25x9, 25x8
Lateral Raise 15x10, 15x10, 15x10
Tricep Pushdown 40x10, 40x10, 40x10
Morning Weight : 204lb.
1/20/23 Nutrition :
Calories - 1915
Protein - 147g
Carbs - 184g
Fat - 65g
Forgot to post this last night.
5/3/1 C2W1D4
Barbell OHP :
55x5
65x5
75x5
90x5
100x5
115x7
Giant Set :
Barbell OHP 95x10, 95x10, 95x10
NG Pullups 9, 8, 8
Side Bends 45x10, 45x10, 45x10
Cable Crunches 50x30, 60x20, 60x20
Morning Weight : 203.4lb.
1/21/23 Nutrition :
Calories - 2271
Protein - 177g
Carbs - 230g
Fat - 73g
Morning Weight : 204.6lb.
1/22/23 Nutrition :
Calories - 1613
Protein - 133g
Carbs - 125g
Fat - 62g
Here’s my post for yesterday.
5/3/1 C2W2D1
Squat :
95x5
120x5
145x3
170x3
195x3
220x5
Giant Set :
Front Squat : 135x10, 135x10, 135x10
Hamstring Curl : 80x10, 80x10, 80x10
Lateral Raise : 15x10, 15x10, 15x13
DB Curl : 25x10, 25x10, 25x12
Morning Weight : 203.4lb.
1/23/23 Nutrition :
Calories - 1955
Protein - 185g
Carbs - 137g
Fat - 71g
5/3/1 C2W2D2
AN Bench :
80x5
100x5
120x5
155x3
165x3
185x6
Giant Set :
Dips 10, 10, 12
Ghetto Cable Row 125x10, 125x10, 125x13
Side Bends 45x10, 45x10, 45x10
Crunches 15, 15, 15
Morning Weight : 204.8lb.
1/24/23 Nutrition : Not tracking for today. Had a healthy first meal, second meal going out on a date with my wife and going to follow general principles there, but probably going to eat enough to exceed my calorie limit for the day. That being said, probably gonna get a lot of protein too. I’m definitely eye balling the steak, or maybe some Cajun chicken.
Aside from that I have noticed a slow down in my weight loss, or rather more of a stalling. I have reassessed and reduced my total calorie goal for the day down to an absolute maximum of 2000 calories a day, aiming for as low as 1700. Intermittent fasting seems to be working very well for me as a method of reducing my total calories for the day, provided I make sure my meals are high quality (protein, veggies, fruits). So gonna keep that up to make this easier for me.
Morning Weight : 203.8lb.
1/25/23 Nutrition :
Calories - 1687
Protein - 152g
Carbs - 162g
Fat - 49g
5/3/1 C2W2D3
Deadlift :
Jump Rope 30-60 seconds
135x5
Jump Rope 30-60 seconds
145x5
Jump Rope 30-60 seconds
175x3
Jump Rope 30-60 seconds
205x3
Jump Rope 30-60 seconds
235x3
265x8
Giant Set :
Barbell Row 135x10, 135x10, 135x10
DB Pullover 30x10, 30x10, 30x10
Lateral Raise 15x10, 15x10, 15x15
Tricep Pushdown 40x10, 40x10, 40x15
Morning Weight : 203.6lb.
1/26/23 Nutrition :
Calories - 1721 (Probably closer to 1900 tbh)
Protein - 135g
Carbs - 155g
Fat - 63g
Notes :
Tried doing jump rope before and in between sets. It felt great! Also helped me to not feel like I’m freezing.
5/3/1 C2W2D4
Barbell OHP :
55x5
65x5
85x3
95x3
110x3
125x4
Giant Set :
Barbell OHP 95x10, 95x10, 95x12
NG Pullups 9, 7, 7
Side Bends 45x12, 45x12, 45x12
Cable Crunches 65x25, 65x25, 65x25
Morning Weight : 203.2lb.
1/27/23 Nutrition : Not recording strictly today. Just enjoying experimenting with cooking a bit. If I were to guess, probably about 2000 calories and 160 grams of protein.
Short Conditioning Workout :
9 Rounds of 20 seconds on 10 seconds off burpees.
25 Kettlebell Swings
Morning Weight : 202.8lb.
1/28/23 Nutrition :
Calories - 1887
Protein - 162g
Carbs - 193g
Fat - 54g
Forgot to add this for yesterday.
1/29/23 Morning Weight : 202.2lb.
Didn’t track what I ate closely. Just followed mostly good principles.
Didn’t add this yesterday because I was exhausted. Being a parent just does that sometimes.
5/3/1 C2W3D1
Squats :
95x5
120x5
145x3
185x5
205x3
230x3
Didn’t do anything else because of lack of time.
Morning Weight 1/30/23 : 202lb.
Didn’t strictly track macros or calories because we had to eat out and stuff. I’m mentally estimating a little over 2000 calories and around 140 grams of protein.
5/3/1 C2W3D2
AN Bench :
80x5
100x5
125x3
155x5
175x3
195x3
Giant Set :
Dips 10, 10, 13
Ghetto Cable Row 125x10, 125x10, 125x13
Side Bends 45x12, 45x12
Crunches 15, 15
Morning Weight : 200.4lb.
1/31/23 Nutrition :
Calories - 1861
Protein - 169g
Carbs - 163g
Fat - 60g
This past week was hectic! I did the last 2 workouts for the end of this 2nd cycle of 5/3/1 (with the exception of the deload week). They went well, I just don’t feel like writing them down cause it’s late haha.
To recap what has happened though, I had some cheat meals because I was the best man for a wedding. But I still followed generally good principles.
This morning I weighed in at 199.6lb! So for the first time since around last year I’m under 200lb!
This upcoming deload week I’m going to just focus on getting the minimum 5/3/1 lifts in and doing some fun conditioning stuff. I’ll play around with burpees, kettlebell swings, and probably some calisthenics stuff.
People are starting to comment on how they’re seeing a difference in my face. I’m also noticing pants fitting easier, or even being loose around the waist.
One of my favorite changes so far has been starting to see definition come in around my shoulders. Flexing my shoulders before my shower has become almost a ritual for me haha.
I figure I’m just going to keep moving forward continuing to do what has been working. And that has been tracking (most days) what I eat, making sure to keep my calories low and my protein high. Then doing 5/3/1 training. This next cycle I’m gonna experiment a little bit, do some 3/5/1 FSL that I read about in 5/3/1 Forever. It just sounds fun so I’m gonna do it. Then I’m also gonna apply a principle from Wendler’s Prep and Fat Loss plan by super setting the accessories with the main lift so I can get a little extra conditioning. I’ll also warmup with about 5 minutes of jump rope each workout.
Honestly super excited for this upcoming cycle. I would start it tomorrow except I think the deloads have been allowing my body to handle this lifting while on a cut so I’m not gonna skip the deload and drive my body into the ground.
That’s my abnormal update and I’m excited to get back to my usual logs moving forward.
Finished up my deload week. Didn’t feel like taking the time to log everything here. Still tracked my meals most days. Down to 196.2lb! That means I’m down about 15 pounds since the beginning of the year!
Today I started 5/3/1 Cycle 3. This cycle I’m doing FSL 5x5 so I’m doing 3/5/1 because it seemed like a fun way to mix things up. I’m also super setting throughout the workout so I can get more accessory volume within a shorter period of time. Today looked like this.
OHP : 55x5
Pullups : 7
OHP : 70x5
Pullups : 6
OHP : 85x5
Pullups : 6
OHP : 100x3
Pullups : 6
OHP : 115x3
Pullups : 6
OHP : 125x3
Pullups : 6
OHP : 100x5
Pullups : 4
OHP : 100x5
Pullups : 5
Cut things a little short here because I was dropping in at a super sweet little hard core gym near my in laws. Thanks to this little place I think I’ll look forward to visiting my in laws from now on! Anys followed this with some ab work.
Decline Situps : 20, 15, 15
This week I’m in town (I live an hour and a half drive outside of Salt Lake City, clear up in the mountains) for training for a new Network Engineer job. So my gym access will be a bit uncertain this week. But I’m determined to get each of my workouts in this week.
I didn’t realize we are practically neighbors. Hello fellow Utahn!
Hello! Yeah the gym I referred to is called the Lions Pride and Barbell gym up in Layton. If you like the hard core lifting scene check it out, it’s super cool.
Is does look pretty sweet. If I had a garage and the funds, that is what my dream home gym would look like. Every weight implement you can imagine and no cardio equipment in sight. That does soften visiting the in-laws…