Friday 5/20/11
Cycle 5
Week 1 Day 4
Deadlift: (went light today - deadlifted on Monday and heavy deads twice a week is asking for a disaster)
135x5
185x5
225x3
275x5
315x5
BB 90 degree Row: (using 5/3/1 system with percentages and what not)
45x20
95x5
135x3
155x5
175x5
195x10
DB Row:
80x10
90x10
100x15
WideGrip Pull Ups:
6,6,6,6,6 (30 total)
Rear Delt Work:
20lb DB x 12,12,12
Monday 5/23/11
Cycle 5
Week 2 Day 1
Press:
45x10
65x5
85x5
105x3
125x3
145x3
165x7 (PR)
DB Arnold Press:
50x10,10,10,10 (short rest periods)
DB Lateral Raise:
30x8,8,8 (PRs)
BB Curl:
85x12
95x10
105x8
120x8 (PR)
EZ Bar Preacher Curl:
75x12,12,12
Comments: Only had an hour to do this workout before the gym closed so I wasted no time and kept the rest periods short. Had to adjust the assistance work in order to finish in time, but managed to set PRs nonetheless.
Wednesday 5/25/11
Cycle 5
Week 2 Day 2
Squat:
45x10
95x10
135x5
155x5
185x3
215x3
250x3
280x3
315x3 (PR)
Seated Calf Raise:
170x20,20,20,20
DB Lunges:
50 per arm x 12,12,12
Smith Calf Raise:
135x12
185x12
225x12
Comments: Was supposed to do 280 as my last set for 3 reps + but decided to put 315 on the bar and forget doing a ~10 rep set with 280. Did 315 for the first time ever, and it was fucking heavy coming out of the hole. ATG squatting 315 was no joke - it was about 30-40lb heavier than I’ve been squatting following 5/3/1 and that weight definitely made a difference. Felt good to rep 3 plates however, not too long ago that seemed impossible. Lunges got me sore already…
After yesterday’s workout, my ass is the most sore, followed by quads. Sitting down on the toilet seat was a problem haha. Loading up on some calories and taking a double dose of creatine today to help the soreness go away. Walking my dog at 8:30 this morning must’ve looked hilarious to anyone watching - he was practically walking me while I was limping. (He’s a 17 pound puppy lol)
Benching later today
Thursday 5/26/11
Cycle 5
Week 2 Day 3
Bench Press:
45x20
95x5
135x3
160x3
185x3
205x5 (Went up quite easily surprisingly… no spotter)
Incline DB Press:
60x5
70x5
75x5
80x5 (PR)
Floor Press:
90x5 (too heavy??)
80x5
80x10 (Failure set)
Weighted Dips:
45x10,10,10,10 (PRs, short rest periods as well)
Tricep 3 Point Extention:
50x24 (PR)
40x24,24,24
Comments: Today was one of the best pressing/upper body workouts i’ve had in a long time. I held my breath for the first 3 reps of 5 on 205 on the bench press, and my form didn’t go to shit, even on the 2 reps after. I am going to keep training bench press that way, because 205 felt so much easier than usually. It probably has a lot to do with getting my diet in check and eating around 4,000 kcals in the last week and a half every day. I feel stronger and bigger, and the scale is moving up. Decided I should implement some sort of incline pressing in my chest day - 80x5 wasn’t failure, which was good. Floor pressing 90’s proved hard - dunno why, seeing as I can Flat press 90’s and there’s more ROM there. 80’s were a good weight. Completely murdered triceps - took short rests and really put effort into them and felt the muscles work. Good fucking day.
11:35pm - body weight is at 202lb… highest its ever been, granted it’s at the end of the day haha. Good to see the scale moving however.
Friday 5/27/11
Cycle 5
Week 2 Day 4
Morning Weight: 197.5lb
Decided to completely skip Deadlifts. Going to be on a 10 hour flight to France and then to Prague, and it seemed like a good idea to not deadlift and be sore and tired while undergoing jetlag and the stress of flying for such a long period of time.
BB 90 Degree Row:
45x20
95x5
135x3
160x3
185x3
205x10 (PR)
DB Row:
90x10
100x10
110x15 (PR) - no chalk no straps!
Wide Pull Ups:
10,10,6,4 (third set was rough lol)
Rear Delt Work: DB’s
20x12,12,12
Comments: Nothing special here, hit a few PR’s but nothing spectacular. 110lb DB’s were slipping a little without any chalk, but managed to knock out 15 anyway.
Taking 5/28 - 6/8 off for vacation, then coming back strong as fuck!
Back from vacation. It was fun but it’s time to get back to business. Going to be logging more things such as diet and going to be adding more cardio because ever since I’ve put on 35lbs and stopped running, I’ve become so out of shape cardio wise and that needs to change.
Getting back into things with lighter weights today and tomorrow…press/bench/row + some assistance today and squat/deadlift + assistance tomorrow
Week 3 of cycle 5 starts Monday.
PRs will be made
Thursday 6/9/11
AM:
30 Pull ups
30 Push ups
30 Lunges
some jogging around the track
PM:
Push Press:
45x10
65x5
95x3
120x5
135x5
155x5
Bench Press:
45x20
95x5
135x3
155x5
175x5
195x5
BB 90 Degree Row:
45x20
95x5
135x3
155x5
175x5
195x5
Weighted Dips:
45x7,10,10,11 (Foam part of the handle on the Roman Chair slipped and almost destroyed my wrist on the first set)
Ez Bar Preacher Curl:
70x12,12,12,12 (2 sec. eccentric portion)
Foam Rolled for the first time today. The Iliotibial Band was painful as hell when I rolled it but hopefully it’ll make everything feel better.
Diet:
7am: 12oz milk + 1 scoop whey + creatine (350cal)
10am: 4 eggs in olive oil, oatmeal with apple sauce (600 cal)
11am: 30 pull ups, 30 push ups, 30 lunges and a run around the track
12:15pm: Qdoba Queso Steak Buritto (~1000 cal)
3:15pm: 2 slices bread, 4 slices cold cut meat, slice of cheese, mayo (370 cal)
4:30pm: ½ cup carbo gain (190 cal) Intra-workout
6:45pm: 1 cup milk, 1 scoop whey, 3 tbsp. Peanut Butter, creatine (600 cal)
7:00pm: 2/3 cup oatmeal with apple sauce (300 cal)
8:30pm: 1 cup yellow rice with steamed mixed veggies, 4 oz. tilapia, all cooked with butter (~400 cal)
Total: 3810 cal
Pressing seems to be coming along well. With the weight gain have you noticed much fat gain?
Nice work in here man! That dips accident could’ve been bad, thankfully it wasnt. Yeah man, foam rolling the IT Band for the first time is like torture haha
[quote]AquaCruzer wrote:
Pressing seems to be coming along well. With the weight gain have you noticed much fat gain?[/quote]
Well I am 6’1 and the lowest I weighed was 2 years ago at 158 lb (sad I know)… I am now steadily at 198 lb - fluctuating a couple pounds here and there.
Since I’ve gained those 40 pounds, I did put on fat of course. I can still see my abs however, so I don’t think I’ve gotten too fat. I’ll put up the only 3 photos i’ve ever taken of me “posing”… one is at 170, the other two are around 185. They are about 11 months apart (yeah slow progress… didn’t know what I was doing at all for the first year and a half of “working out”) The two other photos are after joining T-Nation and implementing the big lifts and progressive overload into my routine. I think that it shows.
[quote]pbclax1 wrote:
Nice work in here man! That dips accident could’ve been bad, thankfully it wasnt. Yeah man, foam rolling the IT Band for the first time is like torture haha[/quote]
Yeah I was kind of skeptical to keep doing the dips after that lol, it scared the shit out of me. I just squeezed the bars harder and tucked my elbows closer to my body more so it didn’t happen again.
Foam rolling the IT was rough… I’m sure foam rolling sore hammies and quads will suck too though.
Definitely got bigger dude. Keep at it man! There is fat gain, but still lookin’ good.
[quote]AquaCruzer wrote:
Definitely got bigger dude. Keep at it man! There is fat gain, but still lookin’ good.[/quote]
Yeah fat gain is inevitable if you want to put on some serious muscle in my opinion, and I just had to learn to deal with it and forget about having abs…looking like a twig is no fun haha.
Friday 6/10/11
AM:
31 Pull ups
31 Push ups
31 Lunges
2 laps around the track
Foam rollin’ errywhere
PM:
Squat:
45x10
95x5
135x5
185x3
205x5
235x5
265x5
Deadlift:
135x5
185x5
225x3
275x5
315x5
365x5
Comments: Still got it, weights felt light even though I haven’t lifted anything heavy in a minute… assuming that I’ll be sore as a mofo this weekend. Might switch the PLP/cardio to PM and lift in the morning just to ensure I’m fresh for the weights. Week 3 of cycle 5 starts Monday.
Diet:
9:45am: 1 cup milk, 1 scoop whey, creatine, 3 tbsp. PB (600 cal)
10:30am: 31 pull ups, push ups, lunges and 2 laps around track + foam rolling
11:40am: 4 eggs with EVOO, bagel with butter (700 cal)
4:00pm: 8 oz chicken with vegetables and EVOO, 2 tortillas, 2/3 cup cheddar cheese (900 cal)
5:30pm: 1/2 cup carbo gain (200 cal) Intra-workout
7:00pm: 2 scoops whey in water (ran outta milk), creatine, 2 cups orange juice, fish oil (550 cal) Post-W
9:00pm: 4 eggs with EVOO, Oscar Mayer wiener (530 cal)
9-3am: 7 beers, 5 shotsâ?¦ wonâ??t count the calories in that
3:00am: 3 tbsp. Peanut butter. (~300 cal)
Total : 3780 cal
Saturday 6/11/11
Diet
9:00am: 2 cups whole milk (300 cal)
12:30pm: 4 eggs with EVOO, 2 slices turkey bacon, Peach yogurt (640 cal)
4:30pm: Qdoba Pesto Burrito (~1000 cal)
7:30pm: 2 scoops whey, 2 cups whole milk, 3 tbsp. PB (900cal)
10:00pm: 1 cup rice with veggies, 6 oz. chicken cooked with EVOO (500 cal)
10-3am: More shots than I could remember?
Total: 3340cal
Diet was poor… Always have trouble eating enough after nights of drinking.
Sunday 6/12/11
Diet:
12:00pm: 2 big ass cheeseburgers and some iced tea to help my hangover (no idea how many cals)
4:00pm: 2 cups whole milk, 1 scoop whey, 2 Oscar Mayer wieners (710 cal)
6:00pm: Large banana (100 cal)
6:30pm: PB&J Sandwich (600 cal)
7:15pm: 5 home made chicken wings made by the roommate (cals unknown)
10:15pm: 1 cup cottage cheese with pineapple chunks (400 cal)
10:45pm: 2 cups whole milk (300 cal)
Hangover was rough… had a fun weekend though. Diet wasn’t spot on… Pressing tomorrow
