Training:
5/3/1 1’s
OHP:
5 x 75
3 x 85
10 x 95
Bench - 60%
5 x 10 @ 95
supersetted with
5 sets negative only pullups: 10,10,10,10,5
3 x 10 DB OHP @ 30
3 x 5 DB OHP @ 40
3 x 10 ea arm Landmine press w/25 lb plate
3 x 8 Standing lateral raise @ 20
3 x 8 Rear delt raise @ 20
3 x 10 EZ bar curl @ 60
supersetted with
3 x 10 ea arm incline hammer curl @ 20
3 x 10 Fat Gripz empty barbell curl
20 mins LISS
Damn! I did a lotta shit today!!Had a great shoulder pump too…
Training:
5/3/1 1’s
Deadz
5 x 230
3 x 260
7 x 290
Squats - 50%
5 x 10 @ 85
5 x 10 barbel shrugs @ 185
3 x 10 leg raises
3 x 10 facepulls @ 12
Gonna get an ab wheel see if that increases my willingness to to ab work…cuz right now its atrocious…
Training:
5/3/1 1’s
Bench:
5 x 117.5
3 x 130
10 x 147.5
OHP - 50%
5 x 10 3 sets Kroc Rows @ 65 - 15,12,10
3 x 10 DB Flat Bench @ 50
3 x 8 DB Incline @ 40
3 x 8 DB bench press variation (where u squeeze the DBs together) @ 30
3 x 10 tricep rope @ 5
3 x 10 tricep rope @ 3
I missed friday and monday because i was in England for the weekend.
Todays Training:
5/3/1 5’s
Deads:
5 x 205
5 x 235
10 x 267.5
Squats - 50%
5 x 10 @ 85
3 x 10 abs
5 x 10 other ab stuff
Didn’t have any motivation today, so was a quick workout…
How’s your weight been tracking?
Thanks for asking! I started at 215, and I’ve gone from 203ish to 200 in about 3 weeks, so fairly slow. But I’m not that worried because my strength has gone up a lot to. My diet is very clean on weekdays, weekends are definitely what I need to work on.
I’ll be going down to the Caribbean next Wednesday for a week, and when I get back there will be 8 weeks left and shit will get serious!
Life sounds rough for you.
Congrats on the weight loss. Looks like 20lbs away form your goal.
haha yeah its awesome having friends in far away places!
Yeah I’m not sure how ‘ripped’ I’ll be at 180, probably have to be more like 160 to be shredded which is disappointing…
It’s rough, I went from 235 to 275 to 213, where I currently am. I’m getting closer, I think I will like the results at 200-205.
Keep chugging
wow man that’s some impressive weight loss!
Training:
5/3/1 1’s
Bench
5 x 105
5 x 120
14 x 135
OHP - 50%
5 x 10 @ 52.5
3 x 10 DB Flat bench @ 60
3 x 8 DB Incline @ 40
3 x 8 DB Press Variation @ 30
3 x 10 tricep rope @ 4
Training:
5/3/1 5’s
Squat:
5 x 115
5 x 130
12 x 150
Deads - 60%
5 x 10 @ 190
3 x 10 Kirk Rows @ 110
3 x 12 DB Shrug @ 70
3 x 10 Facepull @ 10
then went and bought an ab wheel and did:
3 x 10 - much harder than i had expected!
Training:
5/3/1 3’s
OHP
3 x 75
3 x 85
7 x 95
Bench - 70%
5 x 10 @ 115
5 x 10 negative only pullups
3 x 8 DB lateral raise @ 25
3 x 10 DB rear lateral raise @ 15
3 x 10 25lb plate raise
3 x 10 EZ bar curls @ 60
5 x 10 fat gripz barbell curl
I’m heading down to St Vincent tomorrow. There is one gym on the island, but it opens real late and its really crappy, so I’m bringing one of those door pull up bars, and I’m just going to focus on push ups and pull ups while I’m there. My goal is to be able to do 10 pull ups in a row by the end of my stay - I can do 7 now.
Thought I’d update:
Unfortunately I couldn’t bring my pullup bar down here, so no pullups. Instead, I’ve done 200 pushups throughout the day everyday, except the weekend. Its actually fairly easy to fit in a set of 10 here and there,and the rack up fast, I might continue to do them when I get home…
BACK TO TRAINING BABY!!!
yup i was excited…and had a pretty shitty workout but hey…its good be back in the gym!
5/3/1 5’s
Bench
105 x 5
120 x 5
135 x 10
5 x 10 OHP @ 50
DB Bench @ 45
3 x 8 Inclince DB Fly superset Sqeeze press @ 25
3 x 10 DB shrugs @ 65
3 x 10 slowwww tricep rope @ 3 - focused on light but slow cos of whats been said in the “things i wish i knew when i started” thread
Ran 1/2 a mile…my journey to a 6:30 mile starts now. I probably can’t even run a mile atm but by end of next week i will.
My actual 5/3/1 cycle starts next week, so I was thinking i might try the deadlift challenge thats been going on, tomorow. I can’t even pull 405 yet so I’ll try it with 315. My 1RM is about 375ish atm. My goal is 15, but we’ll see.
Training:
Did the EMOM challenge w/315 and got 10 reps…was expecting at least 15
3 x 10 ab wheel
ran 0.61 of a mile
Training:
5/3/1 5’s
OHP
5 x 67.5
5 x 77.5
10 x 90
Bench 60%
5 x 10 at 95
3 x 10 negative only pullups
3 x 10 DB side lateral raise at 15
2 x10 DB OHP at 30…did 2 sets and tweaked my shoulder…decided to stop cos i dont wanna mess my shoulder up frm some dumb assistance stuff
3 x 10 EZ bar curl at 60
2 x 10 fat gripz curl with barbell…shoulder was hurting now…cant lift it above shoulder level
Ran .77 of a mile
Training:
5/3/1 5’s
Deads
5 x 205
5 x 225
10 x 267.5
Squats - 50%
5 x 10 @ 87.5
3 x 10 abwheel
Ran/walked .66 of a mile - maybe running after squats isn’t such a good idea