Jake's Road to Bodybuilding

Training Training Logs
361

Military Press/Shoulder & Biceps day - (5/3/1 w/ bodybuilding assistance: 3 week)

Military Press
Warmup: bar x many - 30/66 x 5+ - 40/88 x 3+ - 45/99 x 1

Work Sets: 47.5/105 x 3 - 50/110 x 3 - 55/121 x 6

DB Seated Military Press (full rom, fully upright)
24/53s x 9 - 26/57s x 8 (pr for sequencing) - 28/62s x 3 (sequencing pr) - 22/48s x 11

Seated DB Laterals (feet up on bench as John Meadows reccomends = feel amazing)
16/35s x 13 (set 1 pr) - 18/40s x 13 (set 2 pr) - 20/44s x 12 PR - 22/48s x 5.5 PR

^ The above are SO good as lateral delt movements go, definitely my favourite

Incline Bench R.Delt Flyes
14/31s x 10, 12, 15 PR

DC-Style Shoulder Stretch x some

Seated DB Hammers
18/40s x 9 - 20/44s x 9 (set prs) - 22/48s x 6 PR

Incline DB Curls (version w/ arms locked in place/constantly supinated/fully extended)
12/28s x 10 - 14/31s x 7 < felt good but sooo humbling…

Preacher DB Curls
16/35s x 9

DB Hammers (standard standing form)
24/53s x 6

DB Alt. Curl (controlled, suprinated eccentric)
18/40s x 6

Cable Drag Curls (straight bar,)
20/44 x 10 - 25/55 x 8 - LR (reverse curls) 15/33 x 10 - 17.5/39 x 11

Dc-Bi x some

^ decent session even though the reps are still a little too low on military, they felt really great form/feel wise though today… which is so different from my squats/benching. as you can see biceps was somewhat experimental. definitely don’t mind that my side/rear delt strength is shooting up still, making my shoulders look pretty cool/be more balanced.

funny how lean I continue to get, doubt if it will be much more now though…

362

Good stuff all round. Looking forward to seeing you putting on some weight though!

363

dang man looks like you’ve pumped up the volume lately. Hows that working out for you?

364

@phlegms: we all are man! miss my luv handles (jk), I’m assuming the strength levels will creep up quickly with the weight since if anything I’ve carried on getting bigger whilst getting leaner. I’m leaner then I’ve been in literally a couple of years whilst being a ton bigger, feels satisfiying to see what I’ve gained come through! Shoulders/traps/arms have really improved a lot just in past 2-3 months, happy with that!

@gregron: To be honest, I’ve just gone 5/3/1 + what feels appropriate volume of “quality” sets for each bodypart assistance wise, it does tend to be quite a lot though! My response to phlegms above is kind of where I’m at with it all.

365

Sup guys, amazing back session today. I thank Kai Green’s “train with kai” series…

Back Day - 5/3/1 Deadlift w/ bodybuilding assistance- Episode Three: God damn I’m a more natural deadlifter then anything else (1 week)

150/330 x 5 - 170/374 x 3 - 190/418 x 5 PR (for 5RM, 3 @ 440 may still be better, debatable)

Pull-ups
Medium Grip - BW x 8 - Neutral Grip - BW x 8 + 10/22 x 8 - BW + 20/44 x 4 < last two sets w/ dumbbell between feet because I forgot my dip belt, awkward. Doing them neutral presented a new challenge and debatably more lat involvement…

Lat Pulldown (2-3 second eccentric, super beaut form today)
V-Handle/CG - 70/154 x 10 - 80/176 x 6 < WILL carry on doing them like this, means I’m further away from doing the stack properly so more progression possible. also far better contraction.

Seated Cable Row (form sexy again, good contractions)
50/110 x 10 - 55/121 x 5

Seated Wide-Grip Cable Row (super strict form, pulling far higher and elbows out/flared for rhomboids/rear delts)
20/44 x 12 - 25/55 x 12 - 30/66 x 9 < these are definite keepers, never had that area pumped so nicely before

HS Low Row (good form & eccentrics again, lat contractions are easy on these)
2pps x 10 - 2 1/2 pps x 8

DB Pullover (mainly focused on not letting the triceps get too involved)
32/70 x 10 - 34/75 x 10 - 36/79 x 10 PR - 38/84 x 5 PR < felt great today.

Hanging lat stretch x 40+ seconds

DB Shrug w/ 3+ second hold and some form of eccentric
40/88s x 10 - 42/92s x 6 < felt a little better keeping these stricter but still don’t really feel the contractions strong enough to warrant keeping these in

HS Shoulder Press Shrugs (standing on seat)
2pps x 10 - 3pps x 10 - 4pps x 5.5 < kept these stricter- a decent squeeze and some form of eccentric, feel a little better then the DB shrugs, but still feel I can find better traps exercises.
Leg Raise (kept strict, ss w/ above shrugs)- 8, 10, 11

Standing bent-over R.Delt Raise
12/26s x 12 - 16/35s x 8 PR - drop to super perfect form pump set @ 4/9s x 18

Cable Crunch- 35/77 x 10 - 40/88 x 10 (set pr) - 45/99 x 3

Last week I said here: “I fully intend to hit a rep PR on my deadlift, for it to be a good one I will need at least 5 @ 190kg though.”

I hit that goal this week, and had the best back training probably ever to boot, training/things are looking up again!

366

^^Marathon session fa show!

Sick DLing my man.

367

Good stuff, thats a very solid deadlift!

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@gregron & phlegms: Cheers guys! I’ll consider it a lot sicker when I’m getting 500+ for reps though :wink:

Chest & Tri’s: 5/3/1 : 1 week (kg/lb)

Bench Press
75/165 x 5 - 85/187 x 3 - 95/209 x 4 match PR (hit this on the same day I recorded a 220 and 231 bench singles after… since I’m lighter now this is really a PR though)

Dips
BW + 8 - +10/22 x 8 - +20/44 x 5 < called it there, triceps were very fatigued today!

DB Incline Press
32/70s x 10 - 34/75s x 7 - 36/79s x 3 < tri’s again, not chest failing

DB Incline Power Flyes
24/53s x 10 - 26/57s x 10 - 28/62s x 7 sequencing/recent PR

Cable MM/Flyes
7.5/17 x 12 - 10/22 x 12 - 15/33 x 5

DC Inc. DB Fly Stetch @ 8/18 x some

Kept my tricep work to pump/form mode since my long-head was absolutely dead today already…

OH Rope Extension
20/44 x 12 - 20/44 x 15 - 20/44 x 8

V-Bar Extensions
25/55 x 12 - 25/55 x 11

DC 2-handed tri stretch @ 18/40 x some

^

“I know I will/can get at least this many reps with 95kg on 1 week so I may just leave it” followed through on last weeks quote by hitting 4 today which matches an all time rep PR hit in september (at a heavier weight). Will probably up the bench this “cycle” along with the deadlift, just 1 day for squat then military to go now… looking back at my logs, I’ve managed 60/132 x 4 on the military before anyway, so need some decent reps to PR there, squat is the same story…

369

Good stuff all round. Don’t let up though as I am frantically chasing you on the bench front!

370

@phlegms: There is a lot more to come from my bench but switching to incline benching for a couple of months hasn’t seemed to help it much (though it has helped my chest size plenty). PRed for my bodyweight though so its definitely onwards and upwards from here… handling 100kg for 6+ doesn’t feel too far off now at all. I might even 5/3/1 it all the way until I think I could hit a 125kg/275lb single.

Leg Day- 5/3/1 w/BB assistance: 1 week

Squat
102.5/226 x 5 - 115/253 x 3 - 127.5/281 x 6

^ matched my reps from last week which was “90%” where this is “95%”… I still should be hitting 10 or more with that sort of weight but even this CRUSHED me today physically. Glad my legs look better then they perform… FML watching Pat Mendes squat 800 w/ no belt before this session

Good Mornings
60/132 x 10 - 60/132 x 6 < seem to make these harder every week. I actually think my lower back/hamstring flexibility is still pretty shitty. I will work on it. Taking heed of the PLers saying don’t go heavy on these straight away… my form must have sucked when I used over 100kg on them…

Leg Press
5pps x 15 - 6pps x 12 (set sequencing pr) - 7pps x 5 (sequencing pr)

DB SLDLs (constant tension style)
32/70s x 10 - 40/88s x 10 - 50/110s x 7 < first time tried, felt pretty good. Wouldn’t be long till I could do 3 high rep sets with heaviest dumbbells though (110s) so limited progression possible.

Leg Extension
82.5/182 (stack) x 10, 8

Seated Leg Curl
62.5/138 x 10 - 72.5/160 x 4

HS Calf Raises
2pps x 6 - 2 1/2 pps x few

^called it here for calves and abs, I lacked focus really bad by this stage and would rather hit them hard and properly in 1-2 days time.

Better then last week on the squats but still down over 20lbs from what I’ve previously squatted, not sure whether I’ll up my squat figure for the second “5/3/1 cycle” or leave it be.

371

Moved back home today so only had an hour which isn’t really long enough… still, here concludes first cycle of 5/3/1 (man, that went fast):

Military Press/Shoulder & Biceps day - (5/3/1 w/ bodybuilding assistance: 1 week)

Military Press
45/99 x 5 - 50/110 x 3 - 57.5/127 x 2 - 57.5/127 x 2 < no racks/had to clean weight up BUT no excuses, truly terrible strength on these today, shocked.

DB Seated Military Press (full rom, fully upright)
22.7/50s x 10 - 27.2/60s x 10 (set pr for setup) - 32/70s x 2 (pr for setup/sequencing but 2 reps = daft)

Seated DB Laterals (feet up on bench)
18.6/41s x 12 (set 1 pr) - 21.4/47s x 12 (set 2 pr) - 22.7/50s x 6 PR

Incline Bench R.Delt Flyes
14.5/32s x 15, 20, 18 PR < huge PR day, felt really good today

Reverse Pec Dec (rear delt squeezed)
40/88 x 10 - 60/132 x 7 PR (so it turns out incline bench reverse flyes have made my rear delts much stronger- who would have thought)

Seated DB Hammers
18.6/41s x 10 - 20/44s x 9 (set prs) - 21.4/47s x 9 PR - LR (gym closing) - 22.7/50s x 4 PR

Incline DB Curls (version w/ arms locked in place/constantly supinated/fully extended)

14.5/32s x 6 PR? - 14.5/32s x 5

^ Y U NO INCREASE ANTERIOR DELT STRENF?

Session was dissapointing even though my lateral and posterior delt stuff felt great (as usual). Even if I increase everything else for another “5/3/1” cycle I think I’m going to leave my shoulder 1rm where it is or lower it, even though I’ve been stronger then this in the past on military. Didn’t get time to pump my guns enough, might do some extra bicep work after back day tomorrow.

372

Weighed in this morning at 188. Super-dehydrated and hadn’t eaten enough the day before, but 188 all the same.

Down from 198 top weight. I was 197~ when I hit 95kgx4 bench in the summer and 196~ when I hit 440x3 deadlift so my numbers have actually improved relative to my weight.

But my squat and military now suck… have others noticed having a bigger waist helps these a ton?

Anyway, home for a month or so, should definitely put on 4 pounds or more before I move back… “accidental diet rebound time”

Back/deadlifting soon

373

Were you actively trying to lose weight or did it just sort of “happen”?

374

[quote]phlegms wrote:
Were you actively trying to lose weight or did it just sort of “happen”? [/quote]

Just happened. The result of increasing cardio due to work: Over 10 hours of paced walking p/week… whilst eating the same/less because of less free time. I’ve lost fat due to what I eat being clean and gained some muscle despite the weight change, but perhaps I have lost some size in other areas, it’s hard to say.

All I know is I’m definitely back to gaining mode for quite awhile now, not allowing myself to slack on the eating enough side of things. Anyway just now:

Back Day - 5/3/1 Deadlift w/ bodybuilding assistance- Cycle 2: 5s week

Deadlift
152.5/336 x 5 - 165/363 x 5 - 175/385 x 6 < deadlift refuses to allow me to go over 6 reps, it would seem… wanted 8 as a minimum, should have that easily.

Pull-ups
Medium Grip - BW x 8 - + 10/22 x 8 - BW + 20/44 x 3

Lat Pulldown (2-3 second eccentric)
V-Handle/CG - 70/154 x 10 - 80/176 x 10 - 90/198 x 8 (set pr) - 100/220 x 4 PR

Seated Cable Row
50/110 x 10 - 60/132 x 10 PR - 70/154 x 5 PR

Seated Wide-Grip Cable Row (for rear delts etc, using D-handle bar)
20/44 x 12 - 30/66 x 10 PR - 40/88 x 7 PR

HS Low Row (good form & eccentrics again, lat contractions are easy on these)
2pps x 10 - 2 1/2 pps x 10 - 3pps x 7 PR?

DB Pullover (mainly focused on not letting the triceps get too involved)
36.4/80 x 10 - 40.9/90 x 6 PR
Hanging lat stretch x 30+ seconds

DB Shrug w/ 3+ second hold and some form of eccentric
36.4/80s x 10 - 40.9/90 x 6
HS Deadlift Machine Shrugs
150/330 x 10 - different handles - 150/330 x 3 < harder then real shrugs, weird.

Leg Raise - 12, 15
Cable Crunch- 35/77 x 12 (set pr) - 45/99 x 12 (set pr) 50/110 x 9 PR

DB Preacher Curls- 14.1/31s x 10 - 18.6/41s x 5
Standing DB Curls - 22.7/50s x 5
DB Conc. Curl - 10.2/22.5s x 12 - 12.5/27.5s x 10

Not nearly as great as last week back training, but back at my home “ghetto” gym so it could be worse considering. Some of the PRs probably aren’t legit due to machines being completely different feel etc. Also saw someone I know who trains there, dude was telling me about doing 3-4 laps of the gym whilst farmers walking the 165lb dumbbells, dudes a machine.

I struggle to high rep deadlift, I feel I will hit 5/6 on my 3 day and my 1 day again no problem but have literally never deadlifted heavy past 6 reps (perhaps this is why some do not like 5/3/1 for deadlift?)

375

Can’t wait for you to bloat up over christmas, get some solid carb backloading going!

376

I don’t know about you but not giving a shit about my weight is the easiest way for me to gain weight.

377

[quote]spar4tee wrote:
I don’t know about you but not giving a shit about my weight is the easiest way for me to gain weight.[/quote]

Wish it was. If I didn’t have training goals I would just eat 3 solid meals a day and call it there (that would be not giving a shit about my weight). I always have to force extra calories down purely because I give a shit! ha

Despite the weight change, I have carried on seeing obvious progress in a bodybuilding sense, but its very hard to quantify strength progress when you drop 8+lbs. I know that to be able to bench/deadlift the same or more after the drop is decent though. I also know I won’t be dropping anymore weight! So next time I’m 198 I will crush my old self strength wise.

In other news: Went to my office christmas party last night and didn’t spend a penny! A grand behind the bar somehow stretched to 7 drinks each so 7 x Jack Daniel’s & Diet Coke (for teh healths) all for free and delicious free buffet pizza. To say I don’t do that sort of thing often would be a huge understatement. But it was fun, and I met tons of guys I’d seen but never talked to. Trying to get that rounded life…

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Chest & Tri’s: 5/3/1 Cycle 2- 5 week (kg/lb)

Bench Press
77.5/171 x 5 - 85/187 x 5 - 90/198 x 3 < called it there, the bench press in this gym sucks badly

DB Incline Press
32/71s x 10 - 35.5/78s x 7 - 36.4/80s x 4 pr of sorts…

Can tell I wasn’t focused/was pissed off about the benching, “forgot” to do dips second…

Dips
BW + 8 < called it there, dip bar in this gym sucks as hard as a dip bar can.

DB Incline Power Flyes
22.7/50s x 10 - 25/55s x 10 - 27.2/60s x 4

stretch x some

EZ-PJRs
Bar + 25/55 x 10 - +30/66 x 8 < called it, everything feels shit in this gym…

OH Rope Extension
30/66 x 15 - 35/77 x 12 - 45/99 x 10 - 50/110 (stack) x 6 < all prs but weight stack is completely different in weight (somehow) to one I’ve been using, so not proper ones.

V-Bar Extensions
50/110 (stack) x 12 - 50/110 (stack) + 25lb DB x 9 < as above

stretch x some

Great triceps pump but the chest work was terrible. I remember why I normally bench in my home gym over holiday periods… I may have not much equipment but at least I can set up for a proper bench press, the one here forces you to go really wide (due to rack stands being so close) and get really loose just to unrack over the massive bar pins… couldn’t be designed less with a strong, solid bench press in mind

379

Shame about the benching dude. I want to see that more than doubled this time next week though!

380

[quote]phlegms wrote:
Shame about the benching dude. I want to see that more than doubled this time next week though![/quote]

That’s the goal !