Just a fat dude, trying to do non fat dude things

Training Logs
81

Deadlift 5/3/1:

  • 75kg x 5
  • 85kg x 3
  • 95kg x 10

Joker Sets:

  • 100kg x 10
  • 105kg x 10
  • 110kg x 0 (Bar didn’t even move)

Leg Extensions:

  • 40kg x 15
  • 40kg x 15
  • 40kg x 15
  • 40kg x 15

Leg Curls:

  • 30kg x 8
  • 30kg x 8
  • 30kg x 8
  • 30kg x 7

Romanian Deadlifts (RDL):

  • 60kg x 8
  • 65kg x 8
  • 65kg x 8
  • 65kg x 7

I do recall reading that you arn’t meant to do Joker sets on the 5,3,1 cycle (is it called a cycle) but it was 30 plus degrees today and even hotter in the garage so I coud not be stuffed reducing the weight so I just added weight. ( have bb jacks but cbf too hot!)

9 Likes
82

Gym Log:

  1. Barbell Bench Press (5,3,1 )
  • 60kg x 5
  • 67.5kg x 3
  • 75kg x 10
  • (FSL: 5 x 5)
  1. Dumbbell Shoulder Press
  • 22kg x 9 (too heavy)
  • 20kg x 11
  • 20kg x 10
  1. Barbell Row
  • 50kg x 10 (3 sets)
  1. Lat Pulldown (Superset with Straight Arm Pulldown)
  • 68kg x 12 (3 sets)
  • Straight Arm Pulldown: 32kg x 12 (3 sets)

Tonights work out was really good, I’ve been focusing alot on controlling the movents and being explosive as well. Tonight everything just clicked and I am really feeling it post work out.

8 Likes
83

This was great to read. Just keep chipping away mate,

84

Good deal!

85

Gym Log

Squat 5,3,1

  • 57.5kg x 5
  • 65kg x 3
  • 72kg x 10

No FSL sets today. While my knee was pain-free, I still felt some tightness or strain. I’m not sure if it’s mental, but I chose not to push it too much. Writing this two days later, and there’s been no pain since.

Leg Press

  • 130kg x 20
  • 130kg x 15
  • 130kg x 15
  • 130kg x 17

Leg Extension

  • 40kg x 12
  • 40kg x 12
  • 40kg x 10
  • 40kg x 11

I’ve been fighting off a cold, so I missed an upper-body workout, but overall, I’m happy with the progress I’ve made.
Today, I completed my cardio session with a 7km walk and a 7km bike ride.

Here’s a clip of me almost falling off my bike when I got home. Not sure how long it’ll stay active, but I think it’s around 30 days.
https://my.arlo.com/hmsweb/users/library/share/link/E12D45353837F3D6_202503

8 Likes
86

Deadlift 5/3/1:

  • 67.5 kg x 5
  • 77.5 kg x 5
  • 87.5 kg x 10

FSL (First Set Last) – 5 sets of 10 reps:

  • 67.5 kg x 10

Leg Extensions:

  • 40 kg x 12
  • 50 kg x 12
  • 50 kg x 12
  • 50 kg x 10

Romanian Deadlift (RDL):

  • 65 kg x 8
  • 65 kg x 8
  • 65 kg x 5
7 Likes
87

Nice job!

88

Flat Barbell Bench Press

  • 52kg x 5
  • 62.5kg x 5
  • 70kg x 12
    FSL (First Set Last) 5 x 6

DB Shoulder Press

  • 20kg x 12
  • 20kg x 10
  • 20kg x 8
    The first set felt easy, but the last set was much tougher.

Barbell Row

  • 50kg x 10
  • 50kg x 10

Yates Row

  • 50kg x 10
  • 50kg x 10
    *Decided to try these out. The movement felt solid, but my grip isn’t good enough to keep doing these.

Dumbbell Lateral Raises

  • 2 sets of 15 reps with 7kg dumbbells

Face Pulls

  • 3 sets of 15 reps at 32kg

The above was last night. Today is cardio day. I did a 10km walk and a 10km bike ride this morning.

5 Likes