Nothing to see here, just logging my progress so I don’t have to keep a written log. Bumped all my maxes way down and started over.
I was trying Intermittent Fasting but I don’t care for it too much.
Trying to own all the weights I lift. While the numbers are low, I feel the quality of the movements has improved.
GOALS:
To look like Wolverine
Bench 315
Squat 405
Press 225
Deadlift 500
Accidentally slept in till 1245PM I’ve been skimping on sleep and it caught up to me.
Going low carb today since it’s a non-lifting day. I do a lot of little stuff at home throughout the day which I will try to log as I do. I am trying to get an HIIT workout in tonight after the wife gets home from work. I know it looks like I sit at home all day but my weekend is Tuesday/Wednesday and then I work 3-11pm Thursday-Monday. Not sure how to arrange my diet when I go back to work since I won’t have a chance to eat more than once at work. I’ll figure something out.
1PM one serving MAG-10
2pm farmers market omelette at Bob Evans (Sausage, smoked ham and bacon is cooked into a 3-egg omelet with diced tomatoes, onions and fresh baby spinach. Then it’s stuffed with Monterey-Jack cheese and topped with hollandaise sauce, shredded cheddar cheese and scallions)
515PM 4 meatballs, 2 pieces of baked chicken, green beans, glass of milk
715PM 2 scoops Metabolic Drive + 2 scoops superfood
900PM steak bowl from Qdoba - steak, rice, pinto beans, guacamole, pico de gallo + celery and hummus + glass of milk
Feeling pretty sore all over from my workouts this week even though I bumped all my poundages down. Lats especially, I can really get a good contraction with the hammer strength lat pulldown. Abs are sore from the banded ab roller, thanks to Eric Cressey for that one.
He has a lot of great free information on his website and youtube channel.
The BBB variation 2 program calls for 5x10 on Deadlifts and Abs but I figure if I’m working the muscle groups and hitting the same amount of reps its the same thing essentially. I know its not technically the BBB program but I’m still getting the work in and am excited to go to the gym every workout.
Training:
900AM
Warmup:
10 mins treadmill
3x5 box jumps
A) 5/3/1 Squats
65%x5, 75%x5, 85%x5+
165x5, 190x5, 215x10
Diet: Screw intermittent fasting, I enjoy eating breakfast in the morning and a protein snack before bed.
1130am 1 serving MAG-10
1230pm pesto chicken wrap - chicken breast, provolone cheese, mushrooms, sundried tomatoes, onions, pesto sauce
230pm 2scoops Metabolic Drive + 1/2c pumpkin + 1/2tsp all spice
530pm 1 cup pistachios
Feeling sick tonight not sure if I ate something bad or coming down with a bug so I skipped dinner.
1000pm 1 serving MAG-10
Stomach is a little iffy but I’m going to try and eat anyway. Hopefully won’t see it again later.
Diet:
1130AM 1 cup oats with sugar free strawberry preserves + 2 duck eggs + 2 slices ezekial bread + 1 scoop Metabolic Drive and 1 scoop superfood
well so far I haven’t gotten sick, stomach still feels weird so I called into work but I’m going to try to get my bench workout in and get out.
330PM 2 doses of Plazma pre/peri workout
500PM PWO meal - Stuffed pepper (rice/ground turkey/tomatos/feta cheese/other goodies) + celery and hummus + glass of milk
9PM 2 Big King’s from Burger King
Training:
4PM
5/3/1 BBB Bench day
warm up with some rotator stuff and pushups
A) 65%x5, 75%x5, 85%x5+
135x5, 155x5, 175x10
B1) 1 arm landmine press 5x10 25lbs
B2) 1 arm landmine rows 5x10 50lbs
that workout was a grind. I definitely have some kind of bug. Still hit my numbers though.
not the best diet today but not terrible either. Going to start trying to add some more protein somehow. Its real tough while at work I am allowed to bring in 2 protein bars but those darn things are expensive to eat every day.
Diet:
11AM 1 scoop Metabolic Drive + 1 scoop superfood and a banana
12PM 2 doses Plazma pre/peri workout
130PM 1 dose MAG-10
200PM not even sure what I ate but it was good! Went to a Christmas lunch at my co-worker’s.
630PM 2 beef tacos, half a tamale, half enchilada, half beef burrito + glass of whole lactaid milk
B1) Bench 5x10 95lbs
B2) Hammer Strength Lat Pulldown 3x10 140lbs
C) kettle bell shoulder press drop set 35x10 25x10 20x5
did some of my bench sets with 1 20lb chain on each side and threw in a couple sets of regular chins and some 1 arm dumbbell presses with 70lbs.
Diet: Christmas food!
10AM Metabolic Drive + superfood and an orange
11AM plazma peri-workout
1PM 1 dose MAG-10
4PM Christmas meal #1 - 2 plates full of sweet potatoes, turkey, stuffing, gravy, and green bean casserole
8PM Christmas meal #2 - 1 plate of some kind of roast beef, green bean casserole, cheesy potatoes, asparagus and celery
1 slice of pecan pie, 1 slice of banana creme pie, and a cookie or two
Diet:
Breakfast - 3 duck eggs scrambled with spinach and red pepper + 2 slices of bacon + bowl of oatmeal w/ sugar free preserves
Snack - 1 serving MAG-10
Dinner(post-workout) - Leftover turkey, stuffing, gravy, sweet potatoes + glass of milk
damn didn’t eat nearly enough yesterday. That’s why we log things isn’t it?
Training:
Played pickup hockey for 2 hours.
I miss playing. I used to play 2-3x/week and my team won the adult league state championship last season and now I can’t play because of my work schedule. But I am feeling healthier than ever, just some minor back pain sometimes. My elbow tendonitis has all but disappeared which really affected me last year.
I’m starting to experiment with the 1st set last thing instead of going balls out on the 3rd set. Just shaking things up see how I like it. I also have to switch to a trapbar for deadlifting because using the straight bar aggravates my lower back.
Diet:
11AM pre-workout 1 scoop Metabolic Drive + 1 scoop superfood and an orange and a cup of coffee
12PM 2 doses of Plazma pre/peri workout
130PM 1 serving MAG-10
2PM Steak, rice, peppers, cheese bowl
7PM Turkey, stuffing, green bean casserole
1130PM 1 1/2 cup pistachios, 1 glass of milk, 2 sticks of hunter sausage and a slice of cherry pie and a slice of cheesecake, god damnit.
Warm-up: jump rope 5 mins
pin presses from halfway 135x5, 185x5, 205x3
A) Bench
145x3, 165x3, 185x3, 145x15
B1) DB row 70lbs(each arm) x 10,10,10,20
B2) KB military press 35lbs(each arm) x 10,10,10,19
Threw in 3 sets of incline cable flyes at 30lbs, 2 sets of incline dumbbell curls with 20lbs, and 30 reps of bent over flyes with 15lbs and called it a day.
Diet:
7AM 2 doses of Plazma pre/peri-workout and a cup of coffee
830AM 1 serving of MAG-10
1130AM took a nap so breakfast was delayed. 4 eggs scrambled with spinach and feta cheese, 4 slices bacon, 2 slices ezekial bread, 1 cup oats with sugar free preserves, 1 glass of milk
230PM 2 scoops Metabolic Drive + 2 scoops superfood
730PM homemade chicken noodle soup + glass of milk
1000PM 1 cup pistachios + banana
This is my actual 5/3/1 week. I think I’m going to push singles as far up as I can go just to see where I’m at with the trap bar deadlift. My best was 405x3 a while back (over a year ago). I should have just been using the trap bar this whole time, I never could do regular deadlifts without back pain.
Warm-up: 10 mins treadmill, mobility work
Box Jumps 3x5
A) Trap bar deadlift
5x215, 3x245, 270x1, 315x1, 350x1, 375x1, 405x1
