A1) Push Press: 175x6x6
A2) Deficit Deadlifts: 285x6x4
Mountain Climbers: 2min
B1) BB Bent Over Rows: 155x5x5
B2) Front Squats: 155x5x5
B3) Push-Up Position Plank: 5x45sec
C1) Alternating Reverse Lunges: 2x25
C2) Explosive Push-Ups: 2xAMRAP
Jumping Jacks: 500
After today’s workout it is super obvious to me how much better shape i’m in now than I was two weeks ago. Its ridiculous. Last time during Workout #1 I thought the mountain climbers were going to kill me. I had to stop 3 or 4 times just to make it to 2 minutes. This time I busted through 2 minutes of mountain climbers without much struggle at all. Now, my body fat levels just need to catch up to my conditioning. Oh ya, and I also found myself actually reducing the prescribed rest periods! Last week I never would have thought I’d do that.
Whats your diet like? Sounds like your conditioning is really improving, but are you meeting your body comp goals?
Voodoo: The diet has been solid. I’ve been getting in about 2500 cals a day. I consume carbs + protein the first half of the day, and fat + protein the second half of the day. I usually get about 100g-120g of carbs, 300g protein, and 100g fat. All this is spread out over 6-7 meals a day. Carbs are coming from oatmeal and some fruit, fat is coming from meat and olive oil.
Breakfast: Egg Whites + oatmeal
PW: Protein shake + oatmeal
Brunch: Chicken + Apples
Lunch: Hamburger + Veggies
Dinner: Hamburger + Veggies
Pre bed: Eggs or Chicken and olive oil
Thats pretty much how I eat everyday. Carb ups for a meal or two one day a week.
Am I seeing the progress I want? Its hard to say… I feel like I look leaner. the progress pics show some change, but I feel like I should have more progress with as hard as i’m working. The weight has been coming off. I think i’m just at that point where progress is hard to see for now. Once I drop a few more pounds the impact on my physique should look like much more.
Right now I’m on vacation in Florida. I was told that the timeshare I’m staying at had a workout facility… It doesn’t. I was pretty pissed when I found that out, because i’m going to be here for the next 7 days, and no good place to workout. I guess i’ll just have to make up my own bodyweight complexes and do those over the next few days. I’ll drop my caloric intake to about 2200 cals a day to sort of adjust to the lower energy demands and to help me continue to make progress. Hopefully I’ll still come back from vacation a little leaner than I was before I left.
I just looked through today’s articles here on tmuscle and I’m definitely going to be trying out some of Nick Tumminello’s leg complexes, as well as throwing in some upper body complexes of my own.
After this past week I feel like a complete waste of space… I took pretty much the entire week off, I ate like crap. My calories were probably pretty close to what they should have been, but they came mostly from dessert foods. I’ll be starting a really intense manual labor job Friday, and I dont think my body will be able to handle BCB along with the job.
I’m thinking that I will have to go back to 5/3/1 starting next week. I’ll play around with the diet in order to find out what will be best for me. I have a feeling that if I continue to eat at the calorie range that I have been that I will reach over training really fast, so I’m probably going to up the cals a bit.
I really hate to end the BCB early. I was making decent progress, and I really wanted to see how far it would take me. Unfortunately/ fortunately I had a much needed job opportunity come up, and I know I will not be able to recover from three full body workouts a week, plus cardio while doing this job. I really don’t have much of a choice but to change up my routine.
Well since my BCB plans got thrown in the shitter, I’m going back to 5/3/1 with a few small tweaks. I’ll be using BBB for accessory work.
Day 1:
Bench from pins: 2x3x1
Bench Press: 5/3/1
DB Bench: 5x10
Kroc Rows: 5x10
Tricep Ext: 3x12
Day 2:
Top Half Squat from pins:2x3x1
Squat: 5/3/1
olympic squat:5x10
GHR:5x10
Day 3:
Top Half Shoulder Press from pins: 2x3x1
Military Press: 5/3/1
Dips: 5x10
Chin ups:5x10
Curls:3x8-12
Day 4:
Cleans:2x3
Deadlifts: 5/3/1
Good Mornings: 5x10
Hack Squat:5x10
I probably shouldn’t add anything to 5/3/1, but I really like the activation clusters from I’BB so I added those in before the main lift each day. I’m fairly certain that recovery won’t be too much of an issue. If it is, I’ll cut down on some of the accessory work. After a cycle or 2 the assistance exercises will get switched out for something new, depending on what I feel like I need work on.
Oh ya, basing the 5/3/1 template off of a max of:
Squat: 385
Bench: 330
Military: 185
Deadlift: 400
so training maxes will be:
Squat: 345
Bench: 295
Military: 165
Deadlift: 360
I know i’m not supposed to, but after the first cycle I will probably increase the weights more than prescribed by Mr. Wendler, but after that I’ll be sticking to 5lbs for bench and military and 10lbs for squat and deadlift.
Today’s workout was pretty nice. I felt dead after my last set of deads, but I made it the rest of the way through, sweating like crazy.
Power Cleans: 155x3,175x3
Deadlifts: 235x5, 270x5,305x12 Rep PR
Good Mornings: 135x5x10
Knees to Elbows: 5x10
The workout doesn’t look too bad on paper. But when you’re going for a rep PR on deadlifts, it kind of wears you down for the rest of the workout. The good mornings were tougher than they should have been. I guess I really need to work on my good mornings. Hopefully they will come up soon. I’m going to try and add 5lbs to them every week for the next few cycles.
Man, you put on a shit ton of size since your last thread. Good luck with everything.
Flash: Thanks a bunch man, its really awesome to see that someone is here watching. I’ve been working my ass off when I can, and always eating a ton. My biggest problem right now is that consistency has become a serious problem. For instance, the entire month of july I will be moving to Florida to put in about 150 heat pumps…
I’m seriously hoping that i can find a gym that does monthly memberships.
No worries man. If you can find a smaller non commercial gym they usually have weekly or monthly rates. Most of 'em don’t have enrollment fees either, but if they do and you let 'em know you’re there for business they might waive 'em and let you pay for the month upfront as is.
Thanks for the advice man. I just hope you’re right, I hadn’t really considered telling them that i’m only there for one month for business. I hope that my boss decides he needs to workout too, because he’ll be driving the only vehicle we have down there.
Bench Lockouts from pins: 275x3,315x3,365x1
Bench Press: 190x5,220x5,250x8
DB Bench Press: 5x10x65’s
DB Row: 5x10x65’s
Hammer Curls w/ fat grips: 3x8,6,4x 45’s
Lateral Raises: 12x25’s
Had a pretty good session today. First time i’ve benched in almost a month, and my strength hasn’t dropped much at all. 365 is the most weight i’ve ever pressed, but it was also the shortest range of motion i’ve ever done on lockouts. I was one pin above a 90 degree elbow angle. next week i’m going to try and move it down one hole to 90 and still hit 365. The hammer curls were alot tougher than I thought they would be with the fat gripz, but I liked it, and i’m definitely going to keep them in.
I feel like I should do some heavy tricep training twice a week, once on bench day and once on military day. The only problem is that I dont think i’ll be able to recover from it. I’m hoping that my dips on military day will be enough tricep work. If I feel like my triceps are my weak point, i’ll change DB Bench Press out for close grip bench bench press after a few cycles of 5/3/1.
I’m stoked about squats tomorrow! Just hoping i havent lost any strength on them.
[quote]legacyfighter wrote:
Thanks for the advice man. I just hope you’re right, I hadn’t really considered telling them that i’m only there for one month for business. I hope that my boss decides he needs to workout too, because he’ll be driving the only vehicle we have down there.[/quote]
I would only tell 'em if you can find a smaller gym. If you go to a commercial gym they may have a monthly rate but it’ll probably come with a shit-ton of hidden fees.
Flash: thanks again man. The advice is definitely a big help. I gotta save money every chance I get, I’m a poor college student.
I missed tuesday’s workout, so I made up for it today.
Squat: 225x5,255x5,290x10
Millitary Press: 105x5,125x5,140x11
A1) Olympic Squat: 185x3x10
A2) Pull Ups: 3x10
A3) Dips:310
Today’s workout was a really good one. I didnt have much time to get the workout in, but I went in and busted my butt. I’m pretty happy with the 290x10, i could have gotten one more, but I was on the verge of blacking out as it was. Next time through this workout, i’ll go up to 5x10 for the accessory work, and add 5 pounds to each lift. If I get two more days to work out this week, i’ll be doing my deadlift day and an arms day. I could use some dedicated arm training. I RARELY train arms, and I need to add some more tricep work to help my bench and military out.
Yesterday, I had to get in and out of the gym FAST. This job isnt giving me much time to do anything, but i’m working out hard when I do get the chance.
A1)Bench Press: 205x3, 235x3, 265x6
B1) DB Bench Press: 3x10x70’s
B2) DB Rows: 3x10x70’s
Next time i’ll be doing 5x10 for the rows and db bench, I just really didnt have time yesterday. Tomorrow I should have enough time for deadlifts and military. Squats will probably come monday.
Squats: 240x3, 275x3, 310x8
Military: 115x3, 135x3, 150x8
Olympic Squat: 190x3x10
Pull Ups: 10lbx3x10
Dips: 10lbx3x10
Today was another quick workout. I went in and got it done pretty quick. I felt kind of weak today, because I hadn’t ate in 12 hours and I had worked a 12 hour shift. Hopefully the next workout will be better.
well, this coming week is the 5/3/1 week. I’m hoping to get at least 6 reps on the 4 big lifts. Accessory work will be back up to 5x10 this week. i’m really looking forward to it, because its the first i’ve lifted what I call heavy in a while.