[quote]phlegms wrote:
Was getting all pumped up to hit the gym tomorrow then remembered its a deload week… Boring! [/quote]
But big!
[quote]Oregand wrote:
Glad your done with the exams man.
We should really go airsofting soon. Im dying to hit the office block![/quote]
Yeah for sure man, give me a shout when you’re thinking of going and I’ll try fit it in
5/3/1- Cycle 3- Week 2- Military Press day:
A. Military Press:
30kgx5
32.5kgx5
35kgx3
42.5kgx3
47.5x3
52.5kgx4
52.5kgx3
B. Dumbbell Shoulder Press:
20kgx10r
22.5kgx5r
22.5kgx6r
23.5kgx3r
23.5kgx3r
20kgx8r
C. Front/Side Lateral Raises (to 90 degrees):
4 sets of 16r @ 9kg
D. Ez Curls:
25kgx12r
27.5kgx10r
30kgx6r
32.5kgx5r
30kgx7r
E. Cable Curls
Somexsome
Notes:
Good workout today. Military press wasn’t feeling hugely strong, the 4th rep was quite the grinder. Switched in some lateral raises instead of arnold presses for a change. They felt good. Didn’t go above 90 degrees so I could keep the tension on my delts. I never understand why people take them way above 90 until they are almost vertical…
5/3/1-Cycle 3-Week 2: Deadlift:
A. Deadlift:
70kgx5
77kgx5
85kgx5
102.5kgx3
117.5kgx3
132.5kgx5
B. Single Arm DB Rows:
12r@35kg
10r@35kg
9r@37.5kg
7r@40kg
15r@30kg
C. BB Rows:
10r@40kg
10r@50kg
10r@50kg
6r@55kg
10r@50kg
D. Romanian Deadlifts (From platform):
10r@50kg
10r@55kg
9r@60kg
10r@60kg
8r@65kg
Notes:
Good session today, tried out some Barbell rows which made a nice addition. They felt good, did very slow, strict form and my gripped got worked really well from it. Also added in some Romanian Deadlifts from a 6 inch step. These I loved! Was able to drop the weight low and really work my hamstrings way more than a regular RDL. Once again though, my grip was failing before my hamstring and lower back strength was.
5/3/1-Cycle 3-Week2-Bench day:
A. Benchpress:
35kgx5
40kgx5
45kgx3
52.5kgx3
60kgx3
62.5kgx6
B. Incline Benchpress (DB):
20kg(x2)x15r
22.5kg(x2)x10r
22.5kg(x2)x10r
25kg(x2)x7r
25kg(x2)x8r
C. Dips:
9r+10kg
6r+15kg
6r+15kg
4r+17.5kg
4r+20kg
4r+20kg
D. Triceps:
9 sets of various stuff, good pumpage.
Notes:
Good session, bench was feeling good. Perhaps could have grinded out a 7th rep on the last work set but didn’t have a spotter and I didn’t want to die…
5/3/1-Cycle 3- Week 2: Squats:
A. Squats:
40kgx5
50kgx5
60kgx3
70kgx5(messed this up, was supposed to do 3…)
80kgx3
90kgx6
B. Leg Extensions:
6 sets, felt good.
C. Goblet Squats:
15rx35kg
12rx37.5kg
10rx40kg
10rx40kg
7rx42.5kg
D. Calf Raises:
6 sets (3 lighter for reps, and 3 heavy)
Notes:
Good session today. Started off by foam rolling the shit out of my legs which felt oh so good. Had a bit of tightness in my hams and glutes from deadlift day so wanted to sort that out first. Definitely worth it, foam rolling is something I need to do more regularly. Squats felt good, again could of gone for a 7th rep on the final work set but didn’t have any safe way to dump the weight if my legs gave way. Goblet squats were fucking awesome. These still destroy me, if you don’t have these in your leg routine, man the fuck up and put them in. They work wonders for conditioning and squat mobility/depth.
On another note, am going to be switching to an intermittent fasting style bulk. This is something I have been researching and reading up on for a few months now and it definitely seems in line with my goals. Have been putting on a fair bit of fat the last few weeks and its making me feel uncomfortable. I figure why follow the traditional bulk and cut cycle when that in no way is in line with my goals. I lift to get strong and eat to complement that. Feeling shitty all the time about the fat I’m putting on while gaining muscle is not the way I want to do this if it is a long term lifestyle change.
First day of intermittent fasting went pretty well. Surprisingly didn’t get too crazily hungry waiting for 1pm to come around so I could break the fast. Broke it with a delicious meal of bagels, milk and chicken. I much prefer having fewer but much larger (1000-1200 kcal) meals throughout the day. Keeps me much fuller and obsessing about food much less.
[quote]phlegms wrote:
First day of intermittent fasting went pretty well. Surprisingly didn’t get too crazily hungry waiting for 1pm to come around so I could break the fast. Broke it with a delicious meal of bagels, milk and chicken. I much prefer having fewer but much larger (1000-1200 kcal) meals throughout the day. Keeps me much fuller and obsessing about food much less. [/quote]
Cool that you’re trying out IF. The whole idea behind is appealing for when I’m busy for most of the morning/afternoon with classes.
Also, keep putting in good work man!
[quote]AquaCruzer wrote:
[quote]phlegms wrote:
First day of intermittent fasting went pretty well. Surprisingly didn’t get too crazily hungry waiting for 1pm to come around so I could break the fast. Broke it with a delicious meal of bagels, milk and chicken. I much prefer having fewer but much larger (1000-1200 kcal) meals throughout the day. Keeps me much fuller and obsessing about food much less. [/quote]
Cool that you’re trying out IF. The whole idea behind is appealing for when I’m busy for most of the morning/afternoon with classes.
Also, keep putting in good work man![/quote]
Thanks for checking in! Yeah IF is gonna be an experiment while I’m off college for summer, hopefully if it works out well I can carry it on when I return in October.
5/3/1- Cycle 3- Week 3: Deadlift day:
A. Deadlift:
70kgx5
75kgx5
85kgx3
110kgx5
122.5kgx3
137.5kgx3
137.5kgx3
B. Barbell Rows:
55kgx10
55kgx10
60kgx8
60kgx7
65kgx5
65kgx5
C. Romanian Deadlifts (From platform):
60kgx10
65kgx10
70kgx9
75kgx6
80kgx5
D. Dumbbell Rows:
35kgx8
37.5kgx7
40kgx6
40kgx5
30kgx13
Notes:
Good session today I guess. Deadlifts felt week as shit, could just about get the lockout on the 3rd rep of the 95% work sets. And even then my form was less than stellar. Numbers on the single arm rows were down a bit as I left them until last instead of first thing when I usually do them. Intermittent fasting went well today, was starving come 1pm but then after my first meal and protein shake I was completely full. My post workout meal is where most of my calories are centered around, took in (well basically choked down as I was still full…) about 1600 calories. Anyway, I quite like the IF so far. I have adapted to not eating breakfast pretty easily, I have never been a big breakfast guy and it’s kind of something I forcefully adapted to over the years.
5/3/1-Cycle 3- Week 3- Military Press;
A. Military Press:
20kgx5
30kgx5
35kgx3
45kgx5
50kgx3
55kgx3
B. Dumbbell Press:
6 sets
C. F/S Lateral Raises:
3 sets of 16 @ 9kg
3 sets of 14 @ 10kg
D. Power Shrugs:
4 sets of 8r @90kg
E. Ez Curls:
5 sets
F. Cable Curls:
SomexSome
Notes:
Strange session today… Felt pretty strong on the military press, almost gritted out a 4th rep but it really wasn’t happening with strict form. Other work sets felt super easy. Came to do the dumbbell presses and was seriously under performing. Was trying to figure out why over the course of 2/3 sets of 22.5kg, could barely crank out 5 reps with them when I should of been looking to get at least 7/8. Eventually realised that some douche bag had mixed all the dumbbells up so I was actually using one 22.5kg and one 25kg dumbbell. I hadn’t been able to tell as the label marking it had worn off. So that pretty much put me in a terrible mood doing the rest of my assistance work. The fasting is still going well. Made it through today no bother, feeding period went fine with a nice couple of feasts. Only problem is, its now 11pm (stopped eating at 8:30pm…) and I’m fucking starving beyond belief. Can’t break my fast until tomorrow at 1pm and the wait until then is going to be painful…
5/3/1- Cycle 3- Week 3- Bench Day:
A. Bench Press:
35kgx5
40kgx5
47.5kgx3
57.5kgx5
65kgx3
72.5kgx3
B. Incline Bench Press:
22.5kgxx10r
25kgx8r
25kgx8r
30kgx3r
25kgx8r
C. Dips:
10r+10kg
8r+15kg
6r+17.5kg
5r+20kg
5r+20kg
D. Tricep Cable Pulldowns:
3 heavy sets
E. Standing overhead tricep extensions:
3 dropsets (12 reps per set)
F. Close Grip Benchpress:
10rx20kg
8rx40kg
8rx40kg
6rx45kg
6rx45kg
Notes:
Great session! Bench was feeling very solid, the 3 reps at 72.5kg went up super smooth. Almost got a 4th rep but had to dump it on the pins halfway up, couldn’t get the lock out. Dips were also feeling very strong, much more so than last week. Also threw in a close grip bench press with a very narrow grip, this felt awesome, especially as my tris were pretty fatigued by that point. Could definitely go heavier on it but I was keeping set break short on it. So yeah, awesome session. Fasting is also going pretty well, stomach seems to be adapting to skipping breakfast pretty well, don’t start getting majorly hungry until 12pm or so.
Good looking day man! Glad to hear IF is going well for you. Keep putting up solid weights!
[quote]pbclax1 wrote:
Good looking day man! Glad to hear IF is going well for you. Keep putting up solid weights![/quote]
Thanks for checking in! Trying out fasted training tomorrow morning, that will be the true test of how viable IF is going to be for me.
5/3/1-Cycle 3-Week 3-Squats:
A. Squats:
Barxsome
40kgx4
50kgx5
60kgx3
75kgx5
85kgx3
95kgx8
110kgx1
B. Leg Extensions:
15rx45kg
10rx65kg
8rx75kg
8rx75kg
8rx75kg/ds/8rx65kg/ds/12rx50kg
C. Goblet Squats:
15rx35kg
10rx40kg
10rx42.5kg
10rx42.5kg
8rx45kg
D. Calf Raises:
5 sets working up to 100kg for 12reps
E. Leg Press:
3 drop sets (12r @ 3pps + 8r @ 2pps)
Notes:
Great workout today, fantastic even. Trained fasted for the first time and it worked out surprisingly well. Had nothing pre-workout except for a cup of black coffee and some BCAA’s. Workout generally felt incredible, I had tonnes of energy and generally felt strong. Squats were nice and smooth. Also, my membership for my shitty local gym ran out today so I’ve started training in my university gym. This means I finally have access to proper power racks and a pretty sweet leg press machine which made for a nice finisher. So overall, great workout.
5/3/1-Cycle 4- Week 1- Military Press Day:
A. Military Pres:
barx10r
30kgx5r
37kgx3r
40kgx5r
47.5kgx5r
52.5kgx5r
52.5kgx4r
B. Db Press:
20kgx10
22.5kgx7r
22.5kgx8r
25kgx5r
25kgx5r
C. F/S Lateral Raises:
16rx10kg(x2)
14rx10kg(x2)
14rx10kg(x2)
14rx10kg(x2) /DROPSET/ 12rx7kg(x2)
14rx10kg(x2) /DROPSET/ 12rx7kg(x2)
D. Power Shrugs:
12rx100kg
10rx120kg
10rx120kg
8rx130kg
E. Ez Curls:
28kgx10r
33kgx8r
33kgx8r
38kgx6r
F. Cross Body Curls/SS/Hammer Curls
5 sets at 12.5kg(x2)
Notes:
Great workout today! Decided to skip the deload week I was due to have at the end of cycle 3 and head straight into cycle 4, really didn’t feel like I was in need of a deload week. This session was done fasted again and it felt awesome. Was feeling pretty fresh, not hungry or lacking in energy at all. Quite the opposite in fact. Got a great overall pump going and wrapped up with a huge pwo meal about an hour after I finished my workout. Good stuff all round!
Ridiculous doms in my traps this morning, my god are power shrugs effective!
5/3/1-Cycle 4-Week 1-Deadlift:
A. Deadlift:
65kgx5
75kgx5
110kgx3
110kgx5
115kgx5
130kgx5
130kgx4
110kgx8
B. RDLS from Platform:
70kgx10r
80kgx8r
80kgx8r
90kgx6r
90kgx6r
C. BB rows:
50kgx10r
60kgx7r
60kgx7r
65kgx6r
65kgx5r
70kgx4r
D. Weighted Pull Ups:
7r+10kg
5r+12.5kg
4r+17.5kg
3r+20kg (straps)
Notes:
Weird session. Trained fasted, but that wasn’t the issue as I still had tonnes of energy throughout the workout. What happened was on the deadlifts, I stuck 2 25kg plates on which fucked up my weight counting as I usually just use 20kg plates. As such, I started out way to heavy on my warm up sets as I was miscounting. This tired me out by the time it came to my last work set. I still hit the required reps, but it was way tougher than it should of been and my form wasn’t really that good. I need to be more careful next week… The rest of the workout was fine, hit some nice PRs with the pull-ups even though I haven’t done them in a few weeks. My work capacity with them has taken a dip but the strength is still definitely there.
Man, you gotta start noting your PRs in here cause I know youre setting em!! Nice work dude!
[quote]pbclax1 wrote:
Man, you gotta start noting your PRs in here cause I know youre setting em!! Nice work dude![/quote]
Hah, yeah I never really thought of adding them in. Will start doing so from now on!
Did you get your neck checked out in the end man?
How are things on your end, I see your doing fasted trainig. Hows thats treating you?
You mentiond IF to me a while back there, any good articles on it as I might look into it for fat loss.
Btw have you seen the Hallowed meme thread? I made a pretty big mess of my keyboard lol