[quote]phlegms wrote:
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…[/quote]
Funny how this shit affects you mentally isn’t it?
Best advice I ever heard on “ruining” a meal or fucking up is too simply forget about it and move. You messed up, ok it happens. Move on like normal and put that shit out of your mind.
People may think were a bit crazy, feeling crap over a beer or a slice if pizza but like Shugart says “I’d put my money on the crazy guy every time because crazy people get shit done!”.
[quote]Oregand wrote:
Funny how this shit affects you mentally isn’t it?
Best advice I ever heard on “ruining” a meal or fucking up is too simply forget about it and move. You messed up, ok it happens. Move on like normal and put that shit out of your mind.
People may think were a bit crazy, feeling crap over a beer or a slice if pizza but like Shugart says “I’d put my money on the crazy guy every time because crazy people get shit done!”.[/quote]
Amen bro!
5/3/1-Cycle 2- Week 1- Zercher Squats:
A. Zercher Squats:
Warm up:
30kgx5
40kgx5
47.5kgx5
Work Sets:
50kgx5
60kgx5
67kgx12 (Still had a couple left in the tank!)
B. Good Mornings:
5 sets of 8-9 reps at 52.5kg
C. Goblet Squats:
3 sets of 12 reps at 35kg
2 sets of 9 reps at 37.5kg
D. Calf Raises (Smith Machine):
3 sets of 10 reps at 50kg
2 Dropsets at 50kg/40kg/20kg at 10/10/15 reps
E. Lying Bench Raises (Super Set) Knee Tucks:
5 sets of 17reps/ss/17reps
Notes:
Good session today. Left calf wasn’t annoying me or hurting like it was yesterday, it was still a bit tender so I played it safe and made sure I didn’t just keep pushing myself if things got uncomfortable. Just felt super strong over all, felt really good.
Been tweaking my assistance stuff based on how I got on in the first cycle and heres what I’ve settled on. It seems to be much more logical than what I had previously.
Day 1: Shoulders and Biceps:
-Military Press (5/3/1)
-Dumbbell Military press (3x12 and 2x5)
-Arnold Press (4x12)
-Barbell Curls (3x10 and 2x6)
-Dumbbell Preacher Curls (4x12)
Day 2: Back and Abs:
-Deadlift (5/3/1)
-Dumbbell Rows (3x15 and 2x10)
-Weighted Pull Ups (3x8 and 2x5)
-BB Good Mornings (3x12 and 2x8)
-Abs
Day 3: Chest and Triceps:
-Bench Press (5/3/1)
-Weighted Dips (1 xBW, 2x10, 2x5)
-Db Incline benchpress (3x12 and 2x8)
-Trciep Push Downs (3x12 and 2 dropsets)
-Lying Tricep extensions (4x12)
Day 4: Legs and Abs:
-Zercher squats (5/3/1)
-BB Lunges (3x30 and 2x16)
-Goblet Squats (3x15 and 2x10)
-Smith Calf Raises (3x10 and 2 dropsets)
-Abs
Training looks great man. Get that calf healed up!
[quote]pbclax1 wrote:
Training looks great man. Get that calf healed up![/quote]
Thanks man! Yeah its on the way there, still a little bit tender but its definitely going in the right direction. Foam rollers really are a cure all.
5/3/1: Cycle 2: Week 2: Military Press:
Warm Up:
20kg x 5 reps
30kg x 5 reps
33kg x 3 reps
Work:
40kg x 3 reps
45kg x 3 reps
50kg x 4 reps
B. DB Press:
3 sets x 12 reps at 12kg(x2)
1 set x 12 reps at 16kg(x2)
1 set x 8 reps at 18kg(x2)
C. Arnold Press:
4 sets of 12 reps at 12kg(x2)
D. Barbell Curls:
1 set @ 20kg x 10reps
2 sets @ 25kg x 10reps
2 sets @ 30kg x 6 reps
E. Dumbbell Preacher Curls:
2 sets @ 9kg x 12 reps
1 sets @ 10kg x 12 reps
2 sets @ 12kg x 6 reps
Notes:
Good Session over all, got a great pump with the Bicep stuff, felt like my forearms were going to freaking explode! I did feel like a douche-bag curling with the Olympic barbell though…
Military press was feeling fresh, wanted to get 5 reps at 50kg but my shoulders gave out half way through the rep. Dumbbell shoulder presses felt very strong. Haven’t done them in a good few weeks and I have improved hugely. I remember just a few weeks ago I could barely knock out 8 reps with 12kg dumbbells and now I busted through my sets with the 20kgs and felt like I had more in me. Felt great being able to see my progress like that.
5/3/1-Cycle 2: Week 2: Deadlift:
A. Deadlift:
Warm Up:
70kg x 5
75kg x 5
85kg x 3
Work Sets:
105kg x 3
120kg x 3
135kg x 3
B. DB Rows:
3 sets of 15reps at 30kg
2 sets of 9 reps at 35kg
C. Pull Up:
2 sets of 8 reps +7.5kg
2 sets of 5 reps +15kg
1 set of 13 reps at Bodyweight
D. Good Mornings:
3 sets of 12r at 45kg
2 sets of 8r at 55kg
E. Abs:
Planks; 5 sets at max
Notes:
Good session today. Fucked up my deadlifts unfortunately. I used too high a number for my rep max (used 150kg instead of 140kg…) so the weights were too high on the work sets. Only realised after I nearly killed myself getting the last rep on the work set up. That last rep at 135kg was such a grinder but I just about got it up there. DB rows were humbling, really a test of my testicular fortitude going for reps!
Fuck, still have 500 calories left to fit in today and I’m out of peanut butter. Few tablespoons of olive oil it is…
Lats are really feeling it today, kroc rows are awesome! Wish I had started doing DB rows for reps much sooner than I did.
5/3/1: Cycle 2: Week 2: Benchpress:
A. BenchPress:
Warm Up:
2 sets of widegrip pushups super setted with 2 sets of trciep pushups
30kgx5
35kgx5
42kgx3
Work Sets:
50kgx3
57.5kgx3
62.5kgx8
B.Weighted Dips:
1 Set x Bodyweight
2 sets(10reps) + 10kg
2 sets(5reps) +15kg
C. Incline Benchpress:
8reps x 22.5kg(x2)
6reps x 22.5kg(x2)
10reps x 18kg(x2)
11reps x 18kg(x2)
8reps x 20kg(x2)
C. Tricep Rope Pushdowns:
3 sets of 12 at 22.5kg
2 dropsets (4sets each)
D. Lying Tricep Extensions:
3 sets x8reps at 7kg(x2)
Notes:
Very mixed session today. I felt like I absolutely killed it on the benchpress, and really pushed myself on the dips. But when it came to the Incline DB benchpress I just didnt have it in me for whatever reason. Have been stuck on this weight for 3 weeks now for this exercise and struggled to get a weight I was doing 2 weeks ago for 10reps for more than 6reps today. It really bummed me out, but I hope it was just me chest being so fatigued from the dips and benching. Triceps got destroyed today! By the time it came round to the lying tri extensions, the 7kg weights felt like 30kg weights, it felt awesome.
Also had a wonderful cheat meal today and absolutely stuffed myself. Consumed about 2,000 calories in one meal which consisted of mostly steak and angus burgers. So, so, so good!
[quote]phlegms wrote:
Lats are really feeling it today, kroc rows are awesome! Wish I had started doing DB rows for reps much sooner than I did. [/quote]
Mu hahahahaha. Come to the darkside that is krock rows, they will destroy your back!
In a good way though.
Think I’ve figured out why my incline DB presses were so weak. Have a lot of doms in my front delts, which would hint that maybe I was bringing to much shoulder into the movement rather than chest. Will definitely have to watch my form.
5/3/1: Cycle 2: Week 2: Squat Day:
A. Zercher Squats:
Warm up:
40kgx5
50kgx5
60kgx3
Work Sets:
70kgx3
80kgx3
90kgx3
B. BB Lunges:
45kgx30
45kgx30
50kgx20
60kgx16
60kgx16
C. Goblet Squats:
30kgx20
35kgx13
35kgx15
37.5kgx12
40kgx10
D. Calf Raises:
50kgx15
50kgx15
60kgx10
Dropset (40 reps)
Dropset (36 reps)
Notes:
Not a great session, felt weak on the zercher squats. Was hoping to get at least 5 reps at 90kg and my form seemed a little off. Everything else was alright. Skipped abs today because I was taking ages in the gym and going over time. On a lighter note, I’m really starting to see some separation/definition in my legs. Definitely a big improvement over the last month or so.
Figured I should post my goals for the summer on here so I definitely have to hit them…
Anyway, heres where I want to be at come September:
100kg Bench press
200kg Deadlift
150kg Squat
I WILL hit these numbers.
My legs are really paying the price for those BB lunges I did yesterday. Have been hobbling around like an old man all day. Am not even attempting to climb stairs…
I feel you on leg DOMS man! You gotta love it though. Great work going on in here lately, youre gonna smoke those goals!
[quote]phlegms wrote:
Figured I should post my goals for the summer on here so I definitely have to hit them…
Anyway, heres where I want to be at come September:
100kg Bench press
200kg Deadlift
150kg Squat
I WILL hit these numbers. [/quote]
Youll smoke these goals no bother.
[quote]Oregand wrote:
Youll smoke these goals no bother.[/quote]
[quote]pbclax1 wrote:
I feel you on leg DOMS man! You gotta love it though. Great work going on in here lately, youre gonna smoke those goals![/quote]
Hopefully I will! I figure putting them out in the open like this will give me more motivation to hit them. I also want to add to that list a body weight Over Head press/Military press.
5/3/1: Cycle 2: Week 3: Military Press Day:
A. Military Press:
20kgx10
27.5kgx5
32.5kgx3
40kgx5
45kgx3
50kgx5 (Got 6 reps, but the last was a push press so I didnt count it…)
B. DB Shoulder Press:
12kgx12(x2)
14kgx12(x2)
16kgx12(x2)
18kgx9(x2)
20kgx7(x2)
C. Arnold Press:
3 sets of 10 reps at 14kg
D. BB Curls:
25kgx10
27.5kgx10
27.5kgx10
30kgx8
32.5kgx6
E. DB preacher Curls:
2 sets of 12 reps at 10kg
1 set of 10 reps at 12kg
Notes:
Great session today, shoulders felt strong. DB shoulder press has improved a crazy amount in a short space of time. Got an incredible arm pump too, half way through the workout I had to loosen my watch as my forearms/arms were so pumped up the notch I had it on wasn’t loose enough!
5/3/1-Cycle 2-Week 3-Deadlift:
A. Deadlift:
60kgx5
70kgx5
85kgx3
105kgx5
120kgx3
133kgx4
B. DB Rows:
12x30kg
14x30kg
14x30kg
8x35kg
20x22.5kg
7x35kg
C. Pull Ups:
8reps +5kg
9reps +7.5kg
5reps +10kg
4reps +15kg
3reps +17.5kg
D. Abs:
Hanging Leg raises-Superset-Kneetucks (3 sets)
Cable Crunches (4 sets)
Notes:
Weird session today, I just felt so fucking weak. Really didn’t have it in me today. I was basically tired by the end of the warm up sets, knew at that point this session was going to suck… I got the 133kgx4 reps, but that took so much out of me. I should of been aiming for 5/6 reps today, thats really where I wanted to be. I still hit my on paper target in the deadlift, but not my personal goal. Also tried wearing a belt today for the first time, it definitely helped keep my form in check. Will be using it from this point on. Anyway, by the time I got to my accessory work I was absolutely wrecked. Had to give absolutely everything just to maintain what weight and reps I was hitting last week. DB rows felt week, but I managed to hit a new pr on my pull ups. Got 3 reps with 17.5kg added which was nice. Unfortunately I skipped the BB goodmornings I usually do on my deadlift workout. Just didn’t have the energy at all. I’m gonna put this crappy session down to exam stress. Not getting as much sleep as I’d like to lately due to stress/cramming for university exams.
Sick pull ups man, I’m loving it.