lots of busy ness at work this week, so I havent made it in to train yet.
To make up for not training, i am still not dieting.
yeah, that’ll show 'em!
so, i have pissed away another deload week. last month, i tore my calf, so i stayed out of the gym. this month, we had so much going on at the office i couldn’t get to the gym. I am just glad that it fell on a deload.
i only got one deload training session in, and that was military. oh well. cycle 6 starts tomorrow.
11/19/09 5/3/1 Military (5) cycle 6
5x 100/115
130x 11
2a Acc Military supersetted w/ pulldowns
110x 10/10/10/10/10 ^
2b pulldowns
210x 13/13/13/13/10/13 ^
Fatness: 294
Time: 47 min
money set 1rep equiv: 178 (up 1 lb from last, 4 lbs under best)
Felt good. Made some changes, and they are:
- only allow 1 min rest between the accessories, ie military, 1 min, pull down, 1 min, military, etc. Hoping to up my work capacity, cuz i am feeling tres fat and lame
- only allow 2 min between work sets - the weights are low enough that I don’t need that much rest.
- this is the 4th time in a row that i have seen this super hot fitness bunny with great lungs training at the same time as me.
- tightening up on my diet. i came to the uncomfortable realization that I cannot allow myself even the tiniest amount of slack on my diet, or I kill it. I am back on atkins (300g protein/day + veggies) HARD. no coffee, the whole fugging works. got to get this belly gone.
- staying more focused at work so i can get more done. Be a shame to get canned in an environment like this, and I have been letting myself slip on all facets of my life.
train harder,
john
I liked #3 on your list best. How is the lung to waist to hip ratio??
This is just my impression and I know very little about 5/3/1. Seems it will make you stronger but do very little for cardio. Needs to be something outside of it for that. And way to leave us hanging on #3,“this is the 4th time in a row that i have seen this super hot fitness bunny with great lungs training at the same time as me” And? And?
[quote]ecogenx wrote:
I liked #3 on your list best. How is the lung to waist to hip ratio??[/quote]
2-1, otherwise why would i even notice?
[quote]hel320 wrote:
This is just my impression and I know very little about 5/3/1. Seems it will make you stronger but do very little for cardio. Needs to be something outside of it for that. And way to leave us hanging on #3,“this is the 4th time in a row that i have seen this super hot fitness bunny with great lungs training at the same time as me” And? And? [/quote]
Since I wasn’t wearing my “creepy old man” shirt, I did my best not stare openly at her. We were both doing pull downs at the same time, and that is an awesome position for the female form. she was supersetting cable rows and pulldowns while I was supersetting militaries and pulldowns. i figure she was about half my age, which makes her perfect.
I am digging a pit in my basement where she will live.
Today is the 234th Birthday of My Beloved Corps.
234 years of kicking ass and taking names
Everyday is a Parade.
Every Meal is a Feast.
You’re Welcome
Semper Fi from one devil dog to another…
Happy marine Day…
nice work on the Mil presses,
now your “friend” you need her to do some RDL supersetted with
Natural Glute Ham Raises, while you hold down her ankles
Several years ago some friends and I were training together one day. There was a quite attractive young thing working very hard. She was doing dumbell leg curls. She came up to me and asked me if I could position the dumbell for her. My friends were in complete awe. I felt lucky.
I have you all topped. I ‘dated’ a stripper for a week in my mid 20’s. I’m still waiting for the diseases to surface.
i wanna hear Harry’s story. I’m sure there is a “Miss Aleutian Isles” winner that he bedded…
Good day of birth for corp! (had to use one syllable words for you jarheads). My two oldest brothers did their time in the Marines and one of my best friends did his twenty. (See, I’m trying not to say ex or former) He celebrated today hunting bambi, bow season. I spent a lot of time with various expeditionary units. (too much of it in bars!) And yes MJ, Shemya AK, end of the chain, 1979, minus 20 degrees, old WWII pillbox, not Miss Aleutian Isles but she was a damn good RC135 engine mech. Taught me the principle behind all jet engines, “they suck and blow, Harry, just like me”. Pure class. Hey, it was the Aleutians, who could be choosey?
Semper Fidelis Fratres
thanks Harry. I knew you’d have a story to top the stories!
Happy Veterans Day for all my iron brothers that served with anyone anywhere (including canadia, our 51st state!)
11/11/09 5/3/1 Deadlift (5) Cycle 6
5x 225/260
295x 12
2a Accessory Dead supersetted with decline situps
225x 10/10/10/10
2b decline situps
bw x 16/12/10/11
Time 60 min
fatness 294
Money set 1 rep equivalent 413, 5lb PR
the PRs on estimated 1 rep maxes are not really an indicator of how much I can do once, just a good way to measure work at different poundages, but my last pr on deads was in June. Stronger is good. I will take a real max in January I’m thinking, maybe during the (1) week of cycle 7. We’ll see.
deads always kick my butt something fierce. ran out of time so I couldn’t get my last sets of accessories, had to scoot back to the salt mines. I was unable to keep to the 60 sec rest between exercises, just couldn’t recover that fast. I think that will be a rule for upper body days, not skwatts and deads. I did keep them as fast as possible though. Felt strong in the deads, and weak in the situps. typical fat guy with no ab strength.
Little miss fitness hottie wore something special for me today. tight and black with an abundances of white and pink stripes and swooshes. I was very appreciative. this will make it easier to see her at the bottom of my pit.
had an emotional issue yesterday and ate a half gallon of ice cream in the parking lot of my nite job. i am such a pussy. I was hard on the diet monday and today, but tuesday will take a week to make up for.
Trying to grow a spine harder,
john
11/12/09 5/3/1 Bench(5) cycle 6
5x 170/195
220x 12
2a acc bench supersetted with kroc rows
185x 10/10/8/10/10
2b Kroc rowz
115x 10/10/10/10/10
fatness 293
time 59 min
money set 1rep equiv 308, 4 lb pr
I have been having great training sessions, and I am happy about this. in a month or 2, as the weights start to go up, I’ll be hitting fewer PRs, but with the lighter weights, moving in tiny increments and pr-ing most days is fun. I figure I should be able to run the program for at least 6 months before I have to reset my training maxes.
I have abandoned the whole idea of timed rests between my sets. kroc rowz kick my ass, and it took at least 2 minutes for my heartrate and breathing to return to anything close to normal. Also, I had to make a 10 lb jump in db weight, cuz the gym had 115 but not 110. i was surprised I got through those. and happy of course.
I almost did conditioning this morning. phew. that was a close one. i was going to drag my sled, but I didn’t get up early enough. I will drag on sunday for sure, and maybe also on Saturday, depending on whether or not I can drag my ass out of bed early enough.
Live Harder
john
wow. finally brought my balls to the office with me. did barbell complexes, cosgrove style, with 97 lbs. last time at that weight, complexes will now be done with 102 lbs (100 if I use olympic weights). felt pretty gosh-darned good. If I can work my schedule properly, I will do complexes again tomorrow at the gym on my way to the side job. the sunday plan is both draggy sled AND cosgrove complexes. that’s the plan anyway.
3 days “rest” until squats on monday! Have a great weekend, and don’t forget the Geritol (cut that with whiskey).
Cranking along solid mj. How’s the knee treating you?
295 x12 is a cool nice work,
then some nice benching and kroc rows…
complexes…
a good week.