Here’s my workout log from yesterday:
A. Zercher Squats:
Warm:
20kgx5
35kgx5
45kgx3
Work:
50kgx5
60kgx3
65kgx5
B. Good Mornings:
5 sets of 10 reps at 47.5 kg
C. Goblet Squats:
5 sets of 10 reps at 32.5kg
D.Abs:
Hanging Leg Raises 3 sets of 10 reps
Weighted Crunches 3 sets of 15 reps
Planks 3 sets of max
Ugh. 2nd day of eating like crap and drinking tonnes of booze, really glad its over now and I can get back to my clean eating plan. Feeling pretty pudgy, bloated and over all sorry for myself. This has reminded me why I like eating clean. Carb heavy meals really don’t sit well with me, nor do deserts loaded with sugar. Tasty in the short term, but in the long run feeling like crap after eating just is not worth it. Can’t wait to get back to veggies and chicken breasts tomorrow!
This week is a deload week (booooo!) so my logs will be fairly boring for the next week… Hopefully I can stick to it and stick to the assigned weight.
A. Military Press:
30kg x 5
30kg x 5
35kg x 5
35kg x 5
37.5kg x 5
37.5kg x 5
B. Dips:
5 sets of 10 reps with 7.5kg added
C. Db Rows:
5 sets of 10 reps at 31.5kg
D. Tricep Pull Downs:
5 sets of 10 reps at 25kg
E. Bench Leg Raises/ SS / Knee Tuck in crunches:
15 reps and 12 reps (for 5 sets)
Good session despite being a deload week.
The fucking lulz of that man. Whats your 1RM looking like ATM?
Btw did you see Lowerys new article? I cry every time I see shit like this, like who the fuck are these poeople that cant eat enough? Its fucking beyond me man.
[quote]Oregand wrote:
The fucking lulz of that man. Whats your 1RM looking like ATM?
Btw did you see Lowerys new article? I cry every time I see shit like this, like who the fuck are these poeople that cant eat enough? Its fucking beyond me man.[/quote]
Just hit a 140kg 1rm on the deadlift this afternoon, supposed to do a deload this week but fuck it 
And yeah, I saw Lowery’s new article…shit was depressing son!
Stats from today anyway:
Deadlift day: 5/3/1 Cycle 1: Week 4: Deload…
A. Deadlift:
2 sets of 5 reps at 50kg
2 sets of 5 reps at 70kg
2 sets of 1 rep at 140kg
2 sets of 5 reps at 85kg
B. Good Mornings:
5 sets of 10 reps at 47.5kg
C. Barbell Lunges;
5 sets of 10 reps at 50kg
D. Leg Raises:
5 sets of 10 reps
Notes:
Good session, tested my 1 rep max on my deadlift and hit 140kg which is just over double body weight. It was supposed to be a deload week but I thought “sure feck it” and did 2 working sets. My form wasn’t perfect on the max sets but your form never will be testing your max! Feels good finally hitting double body weight on the deadlift, now I have a very basic base of strength and can start getting strong. Onwards!
My new goal is to hit a 185kg deadlift by the end of the summer. Lets make this shit happen!
Good session today!
5/3/1 Bench Day: Cycle 1: Deload:
Warm Up:
Push Ups 3 sets
A. Bench Press:
10r @ 30kg (2 sets)
5r @ 40kg (2 sets)
5r @ 50kg (2 sets)
B. Incline DB Bench Press:
5 sets of 8 reps at 22.5kg
C. Pull Ups:
5 sets x (14,10,10,10,9) reps
D. Ez Bar Curls:
5 sets of 8 reps at 25kg
E. Hammer Curls:
3 sets of 8 reps at 10kgx2
Decided to repeat the 3rd week structure of my squat session to do as I am a week behind on my rep structure for the zercher squats. Will fix this fuck up fresh when I start my next cycle so everything will be on a par.
A. Zercher Squats:
Warm up:
20kg x 5 reps
35kg x 5 reps
45kg x 3 reps
Work Sets:
60kg x 5 reps
65kg x 3 reps
70kg x 5 reps
B. Good Mornings:
5 sets of 8 reps at 50kg
C. Goblet Squats:
5 sets of 8 reps at 35kg
D. Abs:
Hanging leg raises - 3 sets
Weighted Crunches - 3 sets
Swiss Ball Knee ins - 3 sets
Good Session today, went for a wider stance on the zercher and went deeeep. Definitely felt it in my lower back and legs more. Forgot to throw in some calf work at the end and was fairly lazy with the ab stuff because after the zerchers and goblet squats I was really feeling it in my core.
Loving the 5/3/1 man.
Seriously awesome to see you really sticking with the weight training.
A lean 200 lbs ftw!
[quote]Oregand wrote:
Loving the 5/3/1 man.
Seriously awesome to see you really sticking with the weight training.
A lean 200 lbs ftw![/quote]
Yeah man I’m loving the training at the moment.
My goal is to reach a fairly lean 12 stone by the end of the summer, at about 11 stone 1 lb at the moment so I have a way to go yet!
Cycle 2 baby!
5/3/1 Cycle 2: Week 1: Military Press:
A. Military Press:
Warm Up sets:
20kg x 10 reps
25kg x 5 reps
30kg x 3 reps
Work Sets:
37.5kg x 5 reps
42.5kg x 5 reps
47.5kg x 6 reps
B. Dips (B.W + 10kg):
5 sets of 8 reps
C. DB Rows:
3 sets of 8 reps at 32.5kg
2 sets of 9 reps at 32.5kg
D. Tricep Cable rope Pushdowns:
4 sets of 10 reps at 27.5kg
2 sets of Drop Set Rope pushdowns (20reps @ 22.5kg-20 reps @ 20kg-20reps @17.5kg)
E. Lying Bench Raises/superset/Bench knee tucks:
5 sets of 17 reps + 12 reps
Notes:
Good session today, really wanted to throw in some extra work sets on the Military press but restrained myself and stuck to the programme. BORING. Mixed up the tricep work with some drop sets, gave me a nice burn. Cycling home on my road bike after the gym was lol-worthy as I didn’t have the tricep strength left in me to keep my bike cycling straight!
Triceps really feeling it today, definitely to try out some more dropset work for my assistance work. Might add some in when I do biceps.
Pissed the fuck off this morning. Weighed myself this morning and am still at 10 Stone 13lbs. Thought I went up to 11 Stone 1lb over the last week and a half but obviously the scales were bullshitting me. Going to need to change my controlled calorie surplus into an all out frenzy, upping calories to 3,400-3,500 a day. Not trying to sound like a whiny hard-gainer bitch, but fuck man, gaining is hard. Was hoping I wouldn’t need to full on bulk and could make steady progress on a controlled surplus to help stay lean. Obviously not…
[quote]phlegms wrote:
Pissed the fuck off this morning. Weighed myself this morning and am still at 10 Stone 13lbs. Thought I went up to 11 Stone 1lb over the last week and a half but obviously the scales were bullshitting me. Going to need to change my controlled calorie surplus into an all out frenzy, upping calories to 3,400-3,500 a day. Not trying to sound like a whiny hard-gainer bitch, but fuck man, gaining is hard. Was hoping I wouldn’t need to full on bulk and could make steady progress on a controlled surplus to help stay lean. Obviously not… [/quote]
Dont lose the faith man, obviously you have a fast motabolisim and that will keep you relivily lean anyway when bulking. Remember Tibs article, you should only be shooting for .5 lbs a week.
I have full faith in you lean bulking, as a matter of fact your lean gains are whats keeping me from turning into a fatass:P
Just keep the surplus there but only bump it 250 kcals a week until you see the scales moving and remember that for every bit of muscle you gain the more KcLAS you need anyway. Oh and Id say those extra Kcals should come from carbs after your workouts.
Who thought this shit was gonna be so hard huh? Lol, naw we knew but thats why we love it. While everyone else is pansying around where gettting bigger and stronger.
Keep the faith man, I know you can do it.
[quote]Oregand wrote:
[quote]phlegms wrote:
Pissed the fuck off this morning. Weighed myself this morning and am still at 10 Stone 13lbs. Thought I went up to 11 Stone 1lb over the last week and a half but obviously the scales were bullshitting me. Going to need to change my controlled calorie surplus into an all out frenzy, upping calories to 3,400-3,500 a day. Not trying to sound like a whiny hard-gainer bitch, but fuck man, gaining is hard. Was hoping I wouldn’t need to full on bulk and could make steady progress on a controlled surplus to help stay lean. Obviously not… [/quote]
Dont lose the faith man, obviously you have a fast motabolisim and that will keep you relivily lean anyway when bulking. Remember Tibs article, you should only be shooting for .5 lbs a week.
I have full faith in you lean bulking, as a matter of fact your lean gains are whats keeping me from turning into a fatass:P
Just keep the surplus there but only bump it 250 kcals a week until you see the scales moving and remember that for every bit of muscle you gain the more KcLAS you need anyway. Oh and Id say those extra Kcals should come from carbs after your workouts.
Who thought this shit was gonna be so hard huh? Lol, naw we knew but thats why we love it. While everyone else is pansying around where gettting bigger and stronger.
Keep the faith man, I know you can do it.[/quote]
Thanks for keeping me in check buddy!
Yeah I’m bumping to about 3,500 a day. Which is going to involve a banana or two after my workout. I know getting carbs after my workout is something I dont really do, usually just have two scoops of whey with about 3/4 net grams of carbs in it…which is silly. So yeah, just going to have a couple of bananas PWO and see where that gets me. I still have issues making carbs a part of my meals in general as I was low carb for so long when I was cutting.
Also sleep, I need to get more sleep. 7 hours a night just isn’t enough, will try to bump it to 8 or 9 if I can. Gonna be hard during exams though…
5/3/1: Cycle 2: Week 1: Deadlift:
A. Deadlift:
Warm Up:
60kg x 8
70kg x 5
85kg x 3
Work Sets:
90kg x 5
105kg x 5
120kg x 8
B. Good Mornings:
5 sets of 8 reps at 50kg
C. BB lunges:
5 sets of 16 reps at 55kg
D. Calf Raises (Smith Machine)
5 sets of 10 reps at 50kg+bar (was unsure of the bar weight so I didn’t count it) last 2 sets were drop sets
Notes:
Good session today, didn’t feel particularly strong, but didn’t feel particularly weak. Last set of deadlifts were tough, form went a little off for 2 or 3 reps but I corrected it and continued on. Threw in some calf work at the end as I feel like I’ve been neglecting them for a while. Usually I wouldn’t go near the smith machine, but for calf raises it works fine. Would usually do abs today, but they are still destroyed from my last work out, feels good man!
Having some great DOMS today, can tell I really worked it yesterday. Calves are feeling it!
Lifting is the only thing keeping me sane at the moment, have end of year exams in 2 weeks and all this studying is going to kill me…
5/3/1 Cycle 2: Week 1: Bench Press:
Warm Up:
4 sets of widegrip push ups, 2 sets of tricep push ups
A. Bench Press:
Warm Up:
20kg x 10
35kg x 5
45kg x 3
Work Sets:
47.5kg x 5
55kg x 5
62kg x 7
B. Incline Bench Press:
5 sets of 8 reps at 22.5kg
C. Pull Ups:
3 sets of 8 reps +10kg
2 sets of 4 reps +15kg
D. Ez Curls:
3 sets of 10 at 25kg
2 Drop sets at 25kg/20kg/10kg at 8r/8r/20 reps
Notes:
Very average session, didn’t feel very strong at all. Over did it on the push ups as a warm up. Also, I felt really weak on the assistance work in comparison to last week, was wondering why and then I remembered last week was a deload but I upped weight and didn’t deload on the assistance stuff. Hence why I felt like I was stronger last week.
Ruined a week of clean eating with a few beers and a couple of slices of pizza tonight. Funny how I only eat shit when I’m socially obligated to…
Left calf is absolutely killing me. It just felt like DOMS yesterday, but the tenderness hasn’t gone away at all in the left while it has faded in the right. Definitely going to have to play it safe tomorrow on leg day…