I’m taking the day off. I have PT this afternoon so I won’t be completely sedentary today. Skipping today will put me back on track with the week. I’ll be doing day 5 tomorrow and day 6 on Saturday. I’ll start over with day 1 of week 2 on Sunday and probably take next Thursday off. If I get released and head back to my normal job then I’ll start taking a weekend day off again.
Yesterday’s Food (I can’t refer to Taco Bell as Nutrition)
4604 calories, 494g carbs, 195g fat, 240g protein.
BD 5/3/1 C3 W1 D5
WARM UP
Precor AMT 5 minutes L5
WALKING LUNGES
BW x 25 ea leg x 2
BENCH (5/3/1 + CLUSTERS)
135 x 10 x 2
160 x 3
180 x 3
205 x 12
225 x 1 x 8 sets (probably too light) It just occurred to me as I’m typing this that I should’ve been doing 5’s today. For some reason I thought it was 3’s. Oh, well. It’s not a big deal.
SEATED DB OHP (MYO)
45 x 10
50 x 10
55 x 10-3-2 I’ve been hitting the exact same reps for several weeks now… that’s disappointing.
LEG EXTENSION (mTor & A DROP SET)
100 x 10 mTor
120 x 10 mTor
160-150-140 x 6-8-10
REVERSE CABLE PRESS DOWN 21s
120 x 8T/8B/8F
120 x 8F/8B/8T
Four workouts ago I did 40-45-50 lbs so I bumped it up to 45-50-55 lbs. The sets of 10 at 45 and 50 are really just preparatory sets and helping me with volume. On the last set I go to failure, rest 15ish seconds and do rest/pause sets of 3 until I only hit 2 reps—which has happened on the 2nd set three times now. I’m not too concerned with that. I want to hit 12 reps and then I’ll bump the weight up again. I hit 12 reps the last time I did this workout but I had extended rest periods so it doesn’t count. I’ve been having good progress on most of my exercises that I use the myo reps but this one has been stubborn.
J ROPE PULL (mTor)
150 x 10
160 x 10
180 x 10 + 20 sec stretch
LYING LEG CURL (mTor)
90 x 10
100 x 10
110 x 10 + 20 sec hold
NEUTRAL GRIP PULL DOWN (MYO)
150 x 10
170 x 10
190 x 10-3-3-3-2
MUSCLE SNATCH + OVERHEAD CARRY
95 x 5 + 15-20 sec carry x 4 sets My carry was a short little lap around the weight room. I finally found a clock on my last one and it took me about 18 seconds.
ROPE CABLE CURL 21s
80 x 10B/10T/10F
80 x 10F/10T/10B
I have no motivation today. My workout wasn’t bad but my head was not in it. I have all the time in the world today and I want to do absolutely nothing. I’m not sure if I need more sleep or what, but I’m struggling. I’ve been tempted to call it a day and go home and use some leave time but there’s not even anything that I want to do at home. Luckily the morning went fast and I’m over halfway done with my work day.
This was due to the pizza I had for dinner. It was my dad’s idea but I was more than happy with the choice. We have a place here in town that makes the Superdome pizza. It’s 29 inches in diameter and my dad had to put it in the bed of his truck to get it to the house. They cut it into squares and I had about 14 pieces and I estimate that’s the equivalent of 70% of a large pizza. I’m sure thirsty today lol!!
Yesterday’s Food
4808 calories, 574g carbs, 159g fat, 279g protein… or something like that.
Best Damn 5/3/1 C3 W2 D1
NETFLIX AND WARMUP
20 minutes on the Elliptical covering 1.94 miles
BOX SQUATS (24")
135 x 15 x 2 sets These felt alright in terms of my hip (no pain) but I wasn’t going to push it.
INCLINE (MYO)
135 x 10
150 x 10
165 x 12-3-3-1-1
HAMMER BENCH (SEATED..IT’S HARDER THAN THE OTHER ONE I USE) (mTor)
70 x 8
70 x 8
70 x 10 + 20 sec iso hold
WALKING LUNGES
BW x 25 steps ea x 2 sets I should probably do these no matter what program I’m running.
CABLE LATERAL RAISES (mTor & Drop Set)
20 x 8 x 2 sets mTor
30-20-10 x 6-8-10
CRUNCH MACHINE (DROP SET)
95 x 15
110 x 15
110-95-80 x 15-12-10 LOL I did these backwards. I was supposed to INCREASE the reps as the weight dropped but it was still tough.
That’s ridiculously fantastic and I don’t feel like I’ve been living my life until I find a place that does this!! Adding it to my bucket list of food!
RACK PULL (just below knees)
135 x 10 x 2
185 x 10 x 2
225 x 5 x 2 Everything felt good. I went nice and slow on the eccentric to maximize time under tension. My back is weak or out of shape (hopefully the latter).
REAR DELT MACHINE (MYO)
110 x 10
120 x 10
130 x 11-3-3-3-2
LYING LEG CURL 21s
65 x 10B/10T/10F
80 x 10B/10T/10F This definitely wasn’t to failure and I had more in the tank but I called it. I can hit them again Wednesday and hopefully I’m cleared to do RDLs.
MUSCLE SNATCH + 20 sec HOLD
105 x 5 x 4 sets
MACHINE CURL (mTor)
75 x 10
85 x 10
95 x 10 + 20 sec hold
That’s all I could squeeze in today (wanted to do Netflix and cardio). I killed some time chatting with a co-worker and had to get some cash from the bank before lunch and my son’s nap. Time is short because I’m going to buy supplements (mostly protein) at 2:15. My acquaintance who had the failed supp store wants to dump all of his stock ASAP so he’s done with it. I rounded up some folks to go buy in bulk. I’m getting protein for $4/pound and will be stocking up for the year! I’ll probably have to wake my son up to go but I can’t miss this opportunity. BSN, Optimum Nutrition, and Dymatize are the bulk of his supply. I’ll share my booty (not that one) when I return.
2 x 10 lb bags of BSN Syntha 6 protein powder
2 x 3 lb tubs of BSN Syntha 6 protein powder
5 x 2 lb tubs of Iso Driven Vegan protein powder
2 x 4 lb tubs of Optimum Nutrition Casein
2 x 5 lb tubs of Dymatize protein powder
1 x 5 lb tub of Optimum Nutrition protein powder
2 x Optimum Nutrition BCAAs
1 x BSN AminoX BCAAs
2 x C4 pre-workout
How are you liking the clusters at a heavier weight? I like the sound of that. Could do something like that w other big lifts too. Gets you a good amount of volume at a decent percentage.
I need some pizza like that!! Did you happen to take a picture?!? Very jealous!
