Old Guy Doing 5/3/1

Training Training Logs
842

I prefer looking at it as 3 of those 5 lb tubes of ground beef they sell at the grocery store. That’s the image I always use when I’m explaining fat loss to someone, it’s something everyone can easily visualize.

3/12/19 5/3/1 full body giant sets cycle 2 day 9 press primary/squat secondary

Warmup: barbell complex x3 with chin-ups 1/1/1

Main giant set:

Press:
10x45#
5x65#
5x95#
working sets:
5x120#
3x140#
5x155#

25# weighted chin-ups 1/2/3/4/5/6

Squat:
10x45#
5x95#
5x135#
5x185#
Working sets:
5x225#
3x255#
1x285#

Accessory giant set:

1 arm DB press:
10x65#
10x65#
10x65#

Krok rows:
10x75#
10x75#
10x75#

Zercher squats:
5x155#
5x185#
5x215#

Conditioning: 20 minutes on the elliptical, 246 calories, top heart rate 168.

5th rep of press at 155# went up slow, there wasn’t a 6th rep there. Accessory DB press felt better than last week, though. Everything else felt good. Conditioning went up in total calories again, plus a lower peak heart rate, I’ve been hitting 170.

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843

3/12/19 food for yesterday

Breakfast: Shake = 1 cup whole milk, 1 large egg, 1 scoop quick oats, 1 1/2 scoop protein powder.

Lunch: Large salad = spinach, broccoli, bell pepper, snap peas, cherry tomatoes, broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 1 tbsp of olive oil, 1 tbsp balsamic vinegar. 1 can of tuna with Frank’s Red Hot.

Snack: 1/2 cup of unshelled cajun peanuts.

Post workout: 1 scoop protein powder with creatine. 1 homemade peanut butter cookie.

Dinner: The wife’s leftover lunch = 1 small chicken fried steak with gravy (store-bought frozen). 3 baked new potatoes. 10 oz milk.

Dinner take 2, at 10:00: 4 oz. pork roast. 2 oz. green beans. 2 oz. sweet potato casserole.

Totals for today 2388 calories, 199g protein, 170g carbs, 96g fat. This was 198 calories over baseline, 739 calories below corrected for exercise. Eating was all messed up today. First, I didn’t get a proper chance to eat something pre-workout because I was too busy all day. Then, for some reason our oven wasn’t working right so the roast my wife was making for dinner was just sitting in the oven not cooking when she checked it, so dinner got pushed way late. Scarfed some leftovers since dinner wouldn’t be ready until about 10, and I figured I had the calorie room since I trained today. Went lighter on the actual dinner. Stomach is a little messed up this morning, I’m blaming the crappy frozen chicken fried steak that I reheated that was still sitting on the stove in the pan from the wife’s lunch.

3/13/19 morning weigh-in 189.4# Probably lower than it would have been, but let’s just say my bowels are very empty right now…

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844

Whatever it takes!

845

I guess it’s only fair, if I count the super high water weight weigh-ins after I eat 5000 mg of sodium in a day, I get to count the post-purge numbers as well.

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846

Got a couple of update pics that I decided to take while changing out of my work shirt. Upper body only, not pumped at all, just to get an idea of progress in the last 2.5 months.
3/13/19

3-13%20front%20edited%20down
3-13%20front%20edited%20down1577×1293 356 KB

3-13%20side%20edited%20down
3-13%20side%20edited%20down932×1392 193 KB

1/1/19 for comparison

20190101%20before%20front
20190101%20before%20front784×2082 250 KB

20190101%20before%20side
20190101%20before%20side681×1891 236 KB

Still sporting too much gut, but it’s better than it was at the first of the year.

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847

Looking awesome Steve! You can see the fat loss everywhere. Your arms appear much bigger now that they have definition. Looking great man, even quite the difference in your face!

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848

Looking good.

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849

Looking great and shaving that beard took 10 years off you.

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850

Nice work man. Hard dieting is paying off

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851

Looking great! 180 is going to be a great place to be.

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852

Your delts and traps look much better now! And you were worried you’d lose your power look.

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853

Thanks, man. I hate how much fat I had available to lose, that I still have more to lose after dropping 15 lb, but I’m well on the way.

Thanks, Myth.

Thanks, the beard is a Christmas only thing, and I know it makes me look old.

Well, the training helps, and I’ll never get to Jackolee level leanness, but I’m pretty happy when I look at the before picture compared to now.

Looking at where my gut situation is, I may have to push through to 175 to really see my abs.

Well, by January 1st I had already pretty much lost the power look I was rocking back in October, from a combination of crappy diet and lack of training. I’m actually getting it back right now. I’m not sure, but I may actually be building some muscle back in addition to losing fat. I think it was just my body dysmorphia messing with me.

3/13/19 food for today

Breakfast: Shake = 1 cup whole milk, 1 large egg, 1 scoop quick oats, 1 1/2 scoop protein powder.

Lunch: 5 oz. pork roast. 3 oz. green beans. 3 oz. sweet potato casserole.

Snack: 1/4 cup of unshelled cajun peanuts.

Snack: 4 oz. pork roast. Small bowl of ramen.

Dinner: Homemade shrimp fettuccine Alfredo. Small salad = spring mix, spinach, tomatoes, cucumber, broccoli, onion with ginger dressing. Small piece of garlic bread.

Bedtime: 1 scoop protein powder with creatine.

Totals for today 2089 calories, 185g protein, 172g carbs, 71g fat. Ate good food today, but controlled portions and still came in under budget by 101 calories. I went to work in the afternoon, my credit card accounting for the last month is due tomorrow so I had to finish that, sick or not.

854

That’s an awesome change. Looking significantly more muscular overall. Core has tightened up a lot and arms are looking bigger. :+1::muscle::+1:

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855

I can relate to that.

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856

Another old guy checking in. Good job Steve, much improved!!!

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857

Yeah, for bottom 2 all day clarity. Remember, a shave and tan is like auto -10 lbs! Crazy game changer.

What is your height? You carry a lot of muscle.

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858

Thanks, guys. I’m happy with my progress so far, but I have a fair way to go to be anywhere near as ripped as you two.

I don’t know if I’ll ever do the full manscaping thing, and as far as a tan goes, I’ll be working outside on the house all Spring and Summer, so I’ll be sporting a good arm and back tan, but my chest will probably still be pasty white…

I’m only 5’7", but most people don’t see me as being as short as I am, probably because of how thick I am.

3/14/19 morning weigh-in 190.2# I did a lot of filling myself back up yesterday, and drank a ton of water to combat dehydration, so no real surprise that I jumped back up a little.

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859

Huge progress. Awesome

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860

Thanks, rat!

3/14/19 5/3/1 full body giant sets cycle 2 day 10 Deadlift primary/Bench secondary

Warmup: Barbell complex x3 with chinups 1/1/1

Main giant set:

Deadlift:
5x45# +2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
Work sets:
5x285#
Switched to mixed grip
3x325#
5x365#

Bench:
5x45#
5x65#
5x95#
5x115#
5X135#
Work sets:
5x165#
3x185#
1x215#

Chinups: 2/3/4/5/6/7/8/9

Accessory giant set:

Front squat: 5x135#, 5x185#, 5x205#

35# weighted dips: 10/10/15

Barbell rows 185#: 10/10/10

Conditioning: 115m intervals x10, :45 rest between laps. Splits - :36, :31, :29, :27, :27, :26, :25, :24, :24, :40.

Deadlift felt good today, and 215 on bench felt easy. I bumped the weight up quite a bit on rows for the accessory set, I’ve been slacking there, 185 wasn’t bad at all. Conditioning wasn’t super fast, I just started at a moderate pace, and tried to go a little faster each lap, mostly succeeded, the backed off for the last lap. Happy with today’s effort.

3/14/19 food for today

Breakfast: Shake = 1 cup whole milk, 1 large egg, 1 scoop quick oats, 1 1/2 scoop protein powder.

Lunch: Large salad = spinach, broccoli, bell pepper, cherry tomatoes, broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 1 tbsp of olive oil, 1 tbsp balsamic vinegar. 1 can of salmon with Frank’s Red Hot.

Snack 1 hour pre-workout: 1/2 cup of unshelled cajun peanuts. 3 boiled eggs. 12 cherry tomatoes.

Post workout: 1 scoop protein powder with creatine.

Dinner: 4 oz. pork roast. 3 oz. green beans. 3 oz. sweet potato casserole.

Totals for today 1968 calories, 176g protein, 158g carbs, 74g fat. Light on food all around today, but put most of it right before and after training, and I’m not hungry at all right now. We’ll see how I feel tomorrow.

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861

That’s a great workout. Good effort on the conditioning!