Monday 8/29/11
BB Rows: 6x185, 6x205, 2x5x225, 4x245
Neutral Grip Lat Pulldown: 6x170, 6x185, 6x200, 22x140
60 sec rest
Alt. Sets
BB Curl: 8x75, 3x6x95
DB Rear Delt Flyes: 4x8x30
30 sec rest between, 60 after
Standing Calf Raise: 10x200, 220, 240, 260, 280
60 sec rest
Seated Calf Raise: drop set 80,70,…don’t remember numbers
Tuesday 8/30/11
Bench Press: top set 6x255
High Incline DB Press: 6x50, 6x55, 6x60, 6x65, 6x70, 6x75
Complex: 4 rounds
Close Grip Bench: 8x155, 6x165, 6x175, 6x185
DB Tri Ext.: 4x6x35
Pec Fly: 4x7-8x40
Wednesday 8/31/11
Deadlift: top set 9x405
Bulgarian Split Squats: 8x115, 3x8x135
45 sec rest between legs
Hamstring Curls: 4x8x50
60 sec rest
Superset:
Ab Wheel Rollout: 3x10
Side Plank: 2x30 sec/side
30 sec rest
According to Shelby I already look leaner and fuller. My weight has dropped 1lb though…lol. I really think that’s what Shelby was after…just trying to gauge where my maintenance level is.
I agree with him. You definitely look better after only a week. Dude knows what he’s doing! Keep it up man.
Yeah the change is very frank after only a week.
Looks like you picked a winner going to Shelby.
Btw, your glasses arnt as cool as mine son!
[quote]hlss09 wrote:
I agree with him. You definitely look better after only a week. Dude knows what he’s doing! Keep it up man. [/quote]
Thanks. I wasn’t expecting to see anything after a week, so it’s nice validation of money well spent. So it looks like you’re getting on the lean gains wagon as well.
I promise, I didn’t just pic these up online. They were taken with my very own camera…lol. Cardio is very easy when you have this kind of scenery 10 min from your house.
Thursday 9/1/11
Lat Pulldown: 6x175, 6x185, 6x200, 4x215, 5x215
60 sec rest
Neutral Grip Cable Row: 6x185, 6x200, 6x215, 6x230, 25x155
don’t really remember rest…some guy was looking at my form and whatnot
Alt. Set:
DB Hammmer Curl: 3x6x45, 10x45
Straight Arm Pulldown: 10x80, 10x90, 8x100, 7x110
60 sec rest between
Seated Calf Raise: 5x20x50 (ouch!)
Alt. Sets:
Ring Pull Ups: 5x6 (training at a different gym this week…they looked fun…what the hell!)
Standing Calf Raise: 5x10x100 (slow 3 sec up, 3 sec down…ouch!)
I’m not trying to be overly detailed in my diet, it’s just turning out that way. I’m making good strength gains, but my weight hasn’t really taken off. I’m probably going to stick with it another week then adjust. But if it ain’t broken, why fix it?
Beautiful scenery man. Where are you from again?
And what are you studying in school?
[quote]hlss09 wrote:
I’m not trying to be overly detailed in my diet, it’s just turning out that way. I’m making good strength gains, but my weight hasn’t really taken off. I’m probably going to stick with it another week then adjust. But if it ain’t broken, why fix it?
Beautiful scenery man. Where are you from again?
And what are you studying in school? [/quote]
I’m in santa barbara, working on a phd in theoretical physics…specifically black holes and quantum gravity.
santa barbara is awesome. very beautiful/fun. The phd thing…I don’t know! Hard? What’s your work load like in school? And do you have a job or just school? What do you want to do when you grow up?
/21 questions.
[quote]hlss09 wrote:
santa barbara is awesome. very beautiful/fun. The phd thing…I don’t know! Hard? What’s your work load like in school? And do you have a job or just school? What do you want to do when you grow up?
/21 questions. [/quote]
I’m actually very bored with it at the moment and not sure I’m going to stick with it. School is my job. We get a stipend for doing research. I have no fuckin’ clue what I want to do when I grow up…lol. It’s not physics though.
Some quick notes for my next few cycles of 5/3/1…
Volume: going up…across the board. This means more sets at the lower weights.
Back: taking the focus off of just throwing more weight on the bar, and focusing on higher rep work…dialing in the MMC. I seriously feel like I get more out of a 95lb BB Row than with 225.
Isolation: no more lumping my isolation work into supersets or complexes. They will get their own attention now as straight sets with 2 build up sets followed by 2 sets to failure.
Additionally, I may be ditching 5/3/1 soon enough. The max rep sets are negatively affecting the rest of my workout and not all that great for stimulating growth since the 3 working sets require such a small amount of volume. Plus, I really really really miss pulling/pushing some heavy ass doubles and triples on the big lifts!
Summary of strength stats over last two months:
OHP: 7x150 to 7x160
Box Squat: 4x325 to 10x325
Bench Press: 8x245 to 6x255
Deadlift: 3x405 to 9x405
BB Row: 6x185 to 4x245
Cycle 7 Week 1 Push 1
OHP: top set 11x145
Close Grip Floor Press: 8x(135, 145, 155, 165, 175), 4x185
DB 1 Arm Press: 10x(35,40, 45, 50)
Lateral Raises on Incline Bench: 4x12
Front Raises on incline bench: 4x12 + drop set
Face Pulls:2x15-20, then a drop set
9-7-11 Front
