Great workout LL.
Awesome delts and arms, there must be some girls around your gym that looks with envy (and boys too).
Oh btw Happy birthday to/with? your daughter. In DK she would be official adult.
Nice guns @littlelee, i hope you have a permit to be carrying those around 
And happy bday to ur daughter
@ Training logs. No, not right now. Iāve considered putting up a log again just to be able to talk to people more easily. I asked Chris to delete my old logs because I began to feel uncomfortable having so much of my life up on a BBing site - even though Iāve never had any weird negative experiences. I do miss the camaraderie of it. I learned so much in my first log, and so many people were helpful and encouraging. I go through spurts where reading logs is a favorite time sink.
Youāre look like super hero arms!!! Woohoo
@mortdk @duketheslaya @Spock81
Thank you 
@Powerpuff-if you do re-start one, I am in! Interested in your training
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DIET CRAP
OK, so I donāt talk about my diet much. I generally eat well, but life is too be lived and I also enjoy eating food. I do not diet as a result of doing that dam fitness competition.
My body is adjusting to the 5/3/1- esentially being in āravenous hungry modeā like all the time. I have been listening, and have been eating more (especially protein) but things are weird.
I am āleaning outā and seeing hidden muscles that have not been seen in awhile, but thats not my goal.
I do not weigh myself often, but when I have it has been between 120-125 lbs. I think I have lost some body fat, but weight has been stable.
My MAIN goal is to increase my strength. Which means adding some mass and feuling my body.
I am torn because I was pretty strong at a lower body weight. I do not want to have a caloric deficit, nor do I want to gain unnecessary fat.
I guess I should be keeping a record of my food (so boring)ā¦and I am thinking I should prob increase the calories too, especially as I start lifting heavier weights.
ANY ADVICE IS WELCOME! I am not a diet/bulking guru by any means. Just know I really detest focusing on my diet. I will still enjoy some red wine with friends, and cake! I just donāt want to mess up my goal of getting my lifts back up.
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Squat Day-Cycle Two-Week One- 5/3/1
Squats
1x10- 45 lbs, 65 lbs warm up
1x5- 95 lbs
1x5- 115 lbs
1x8- 125 lbs
** Not bad. New stance is definitely improving my squat. Some residual hip tightness from wearing orthodics the other day reared itās ugly head, but I shot that shit down**
One Legged Leg Extensions
3x10- 25 lbs
** direct quad work made a lightbulb go off. Shit, my quads are weak!!! Is this affecting my squat? Hell yes. Guess I will be doing more quad specific stuff from now on**
One Legged Hammy Curls
3 x10- 25 lbs
Bulgarian Split Squats
3x10
** these made me wanna vomit, particularly hard with left foot forward. Maybe its the stabilization? Or the quad strech, but I hate and love them at the same time.**
Leg Raises
3x12-
** wish I could add weight to these**
Not a bad workout. I was STARVING after leg extensions!!!
Tomorrow will be a calorific day, got a big irish wedding to go too! Gonna look great in my dress, lol.
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The easy way is to look in the mirror, but I guess for you ladies that is very hard.
Try hitting the scale every damn morning at the same time. Donāt panic the first month, find an app, record the weight, youāll see a pattern of the weight going up and down. Some food tends to rise the weight some doesnāt.
If the scale crawls upward, then just dial a bit back with food.
You eat well and know what to eat, so that wonāt be a problem.
The second factor is your lifting as long as the workouts goes well and you progress, no worries.
The tricky part comes when you stall, and donāt know why. Is it lack of sleep, lack of recovery, lack of food or has your body just reached a natural place to be.
But as long as you remember to live your life, eat a cake and drink a glass of wine, well then everything is fine.
They look so cute, and then you try them.
I struggle with this. I canāt seem to live life and eat without tracking and get the results I want. It sucks. Iām so freaking OCD with it. I even try to estimate and track my binge eating at special occasions. I track my beer, whiskey, rum, and wine consumption and make sure it fits into my overall day. I hate myself for it, but I seem to fail without it. 
These should be good for your quads.
These might not be good for your knees. I know itās hearsay but during my recovery from hip surgery these became a staple for my good leg. I started adding them to the repaired leg towards the end of the 12 weeks as well. Now both of my knees hurt like they have tendinitis. I blame leg extensions.
I hope youāre being serious because I love the confidence!
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@mortdk- Thank you for the response. I donāt even own a scale, so daily weigh inās may be an issue. I agree with the mirror, I have never been overally disapointed with what I see. I guess my worry is that I am indeed leaning out, and am fearful I am not eating enough. You are right though, kinda if itās not broke, donāt fix it? I am not seeing much change in my performance yet so why worry?
P.S- I saw thise dam bulgarian squats in your traing log soā¦uhā¦thanks?
@Frank_C - It must be hard tracking everything, and feeling almost consumed by it. I did that prepping for a fitness comp and I literally drove myself crazy. I do not want to get in that habit again. Hope over time you can be a little less OCD about it. At least you still enjoy the libations.
Oh, and I am gonna look fucking hot in my dress.
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Oh and @Frank_C, thanks for the leg extension infoā¦I could totally see how they would mess up knee area, and given that I broke my left knee when I was 18 I should be careful. I hate them anyways.
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picās please nah just kidding.
I think youāre going in the right direction, as long as the performance is good, just keep on.
And youāre welcome those Bulgarian split squats are good I think for the quads.
I just wanted to share my recent experience. Like a lot of lifts, some people love 'em, some hate 'em. I was even using lighter loads and doing a 5 second eccentric. I thought that would remove any chance I had of aggravating the tendons but I guess I was wrong. Perhaps the longer times under tension were the problem?
I guess the sarcasm wasnāt evident regarding the bulgarians, but sigh, they seem effective and challenging so I guess I will keep at themā¦
What exactly did you do to your knee? With my knee my shin bone broke my knee cap almost in half, so more of a bone injury the tendons. I think though with any injured area you should take it easy and not do things that aggrevate it. So, out go leg extensions. Any other recommendations for quads?
Sorry LL I got the sarcasm, it was the reply that was a bit awkward Tried to make a funny answer, but it got lost in the mist somewhere
Bulg.Sp.sq are so not funny
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Iām just kiddingā¦I think one could only be sarcastic when talking about enjoying them!
And so my body is loudly screaming ā eat some leftover chinese food and take a napā
Hoping for a napping pr.
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Nothing recently. My hip surgery is what made me modify all of my training for the past three months. Iāve subluxed both knee caps though so thereās some trauma in there. But simply doing leg extensions to failure appears to have aggravated my patellar tendons.