Pick Things Up & Putting Them Down with 5/3/1

Training Training Logs
161

Friday 7/8/11

Took today off…too sore to do lower body. Doing it tomorrow instead.

Diet

8:30am: 4 eggs with EVOO, 1 slice American cheese, 3 slices turkey bacon, 1/2 bagel with cream cheese, 2 cups orange juice (1005 cal, 40g PRO, 77g CHO)
1:00pm: 2 slices bread, tuna can, 2 tbsp. mayo, 1 slice American cheese (470 cal, 34g PRO, 26g CHO)
3:30pm: 10 Turkey meatballs, 8 oz. spaghetti, 1/2 cup tomato sauce (910 cal, 52g PRO, 109g CHO)
6:30pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
9:15pm: 2 eggs with EVOO, 2 cups whole milk (500 cal, 28g PRO, 22g CHO)

Total: 3445 cal, 216g PRO, 256g CHO, 173g Fat

162

Saturday 7/9/11
Cycle 6
Week 3 Day 4

Deadlift:
135x5
185x5
225x3
275x1
325x5
370x3
415x4 (PR +10lb)

Leg Curl:
25x10
45x10,10

Leg Press:
470x10,10,10

Leg Press Calf Raises:
2ppsx15
3ppsx15
3pps+25x15

Foam Rolls

163

[quote]Dlouda wrote:

[quote]AquaCruzer wrote:
Geez you are killin’ it man! Congrats on the 2 plate bench.[/quote]

Thanks man. I’m just tryina get on your bench level ;)[/quote]

Well with all these PRs you’ll be blowing mine away

164

[quote]AquaCruzer wrote:

[quote]Dlouda wrote:

[quote]AquaCruzer wrote:
Geez you are killin’ it man! Congrats on the 2 plate bench.[/quote]

Thanks man. I’m just tryina get on your bench level ;)[/quote]

Well with all these PRs you’ll be blowing mine away[/quote]

Haha by the time I’m benching what you are now, you’ll be putting up some serious numbers that I won’t even compete with. It’s all good though, not everyone’s made for benchin right?

165

Monday 7/11/11
Cycle 6
Week 4 Day 1 (Deload)

Press:
45x10,10
65x5
95x5
115x5

DB Bench Press:
60x10,10,10,10,10

Various Grip Pull Ups: (Done between DB Bench Sets)
10,10,10,10,10

Triceps 3pt. Extension:
30x24,24,24

DB Curls: (Palms supine, supersetted with tri ext.)
35’s x 10,10,10

Foam Rollin’ everything, Shoulder dislocations and other mobility, stretches

Diet
9:00am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)
11:30am: 4 eggs with EVOO, 2 slices bread, 4tbsp PB, medium banana (990 cal, 44g PRO, 65g CHO)
2:45pm: 1 cup cottage cheese, 1 serving pineapple (300 cal, 22g PRO, 29g CHO)
2:45pm: 1/4 cup sunflower kernels (180 cal, 7g PRO, 6g CHO)
4:45pm: 1/2 cup carbo gain (200 cal 47g CHO)
6:00pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
6:00pm: 1/3 cup dried pineapple (140 cal, 35g CHO)
7:30pm: 2 slices bread, turkey cold cuts, 1 oz cream cheese (280 cal, 16g PRO, 29g CHO)
8:15pm: 8 oz. Ground beef, burrito wrap, 1/4 cup mozzarella cheese, 1tbsp ranch (640 cal, 60g PRO, 25g CHO)
11:00pm: 4tbsp. PB (360 cal, 14g PRO, 12g CHO)

Total: 3950 cal, 241 PRO, 292g CHO, 202g Fat

166

Tuesday 7/12/11
Cycle 6
Week 4 Day 2 (Deload)

Squat:
45x10
115x5
145x5
185x5

DB Lunges:
40x6 per side x 4

Good Mornings:
95x10,10,10

Seated Calf Raise:
180x20 to 135x20 to 95x20 to 45x20 (drop set)

Foam rolling everything, shoulder dislocations and other mobility work

Diet

9:00am: 2 cups whole milk, banana (400 cal, 16g PRO, 49g CHO)
10:30am: 2 eggs with EVOO, burrito wrap, 1/4 cup mozzarella cheese, 2 slices turkey bacon (560 cal, 27g PRO, 25g CHO)
12:30pm: 2 slices of potato bread, 4 tbsp. PB, banana (640 cal, 21g PRO, 75g CHO)
3:00pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
3:00pm: 1/3 cup dried pineapple (140 cal, 35g CHO)
5:45pm: 8 oz. chicken, 2tbsp. EVOO, 8 oz. spaghetti, 1 cup tomato sauce (940 cal, 66g PRO, 100g CHO)
9:00pm: 4 eggs with EVOO, burrito wrap, 1/4 cup mozzarella cheese (630 cal, 35g PRO, 25g CHO)

Total: 3870 cal, 227g PRO, 331g CHO, 182g Fat

167

Wednesday 7/13/11
Cycle 6
Week 4 Day 3 (Deload)

Flat Bench Press:
45x10
105x5
125x5
145x5

DB Arnold Press:
40x10,10,10,10,10

Supersetted with

DB Rows:
80x10,10,10,10,10

Dips:
25lb x 12,12,12

Supersetted with

BB Curl:
95x12,12,12

Shoulder dislocations and other mobility

Diet

11:15am: 4 eggs with EVOO, burrito wrap, 1/4 cup mozzarella cheese, 2 slices turkey bacon, 2 cups Orange Juice (920 cal, 43g PRO, 76g CHO)
3:30pm: 8 oz. Ground beef, 1 tbsp. butter, 2 burrito wraps, 1/2 cup mozzarella cheese, 2tbsp. Ranch (1000 cal 70g PRO, 50g CHO)
6:15pm: Everything Bagel, 2tbsp. Cream cheese, 1 slice American cheese, 4 oz. Turkey cold cut (510 cal, 33g PRO, 54g CHO)
8:00pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
8:00pm: Gatorade (110 cal, 30g CHO)
10:00pm: Two plates of Baked Ziti with beef (unknown cals)

Total: 3100 cal, 208g PRO, 232g CHO + Baked ziti

168

Monday 7/18/11
Cycle 7
Week 1 Day 1

Push Press:
45x10
75x5
95x3
125x5
145x5
165x9

DB Flat Press:
70x10
75x8
80x6
85x6
70x10

Supersetted with:

Various grip pull ups:
10,10,10,10,10

Triceps 3pt. Extension:
40x24,24,24

Supersetted with:

DB Curl:
30x8,8,8

Foam rolls and shoulder dislocations and other mobility

Diet

11:30am: 1 cup cottage cheese, 1/2 cup Greek yogurt, 2 slices bread (430 cal, 37g PRO, 44g CHO)
3:00pm: 1/2 cup carbo gain (190 cal, 47g CHO)
4:00pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
5:00pm: 8 oz. ground beef, 8 oz. farfalle pasta, 1 cup vodka sauce, 2 tbsp. parmesan cheese, 1 tbsp. butter (1160 cal, 72g PRO, 118g CHO)
8:30pm: 8 oz. pork chops, 1 tbsp. EVOO, 2 slices bread, 4tbsp. PB, some jelly, veggies (1275 cal, 76g PRO, 48g CHO)
12:00pm: 4 eggs with evoo (400 cal, 24g PRO)

Total: 4015 cal, 271 PRO, 279g CHO, 202g Fat

169

Tuesday 7/19/11
Cycle 7
Week 1 Day 2

Squat:
45x10
95x5
135x5
185x4
215x5
245x5
280x10

Good Mornings:
115x10,10,10

DB Lunges:
45’s x 6 per side x 3 sets

Seated Calf Raise:
180x20,20,20
drop set to 135x20,90x20,45x20

Foam Rollin before and after workout
Shoulder dislocations before and after

170

Wednesday 7/20/11

Felt like going to the gym with my roommate and fuck around and do some biceps while he did his workout. This is how it went…

Standing BB Curl:
45x12
95x12
105x10
115x8
125x6 (PR) no body language on that one, strict form

DB Hammer Curls:
45x10
50x8
55x8

Ez Bar Preacher Curls:
65x10,10,10 (2-3 second eccentric portion)

Foam rolled everything, and shoulder mobility

171

Thursday 7/21/11
Cycle 7
Week 1 Day 3

Flat Bench Press:
45x20
95x5
135x3
155x5
185x5
205x7+1 (PR) spotter finger tipped right side to help on last rep

Arnold DB Press:
55x10
60x8
65x6,6
55x10

Supersetted with:

DB Row:
80x10
90x10
100x10,10,10

Weighted Dips:
45x10
90x6,5
BWx12

Diet

12:00pm: 4 slices bread, 4 eggs, EVOO, 2 slices american cheese, 2tbsp. Mayo (960 cal, 40g PRO, 50g CHO)
2:00pm: 1/2 cup carbo gain (190 cal, 47g CHO)
3:00pm: 2 cups whole milk 2 scoops whey, creatine (560 cal, 62g PRO, 22g CHO)
3:45pm: cup of fruit (70 cal, 17g CHO)
7:00pm: KoJa Grille Shrimp, white rice, veggies (unknown cals, ~1000 maybe)
9:45pm: 8 oz. grilled chicken, 2 tbsp. EVOO, 1/2 cup alfredo sauce, 4 oz. spaghetti (890 cal, 59g PRO, 48g CHO)
12:00pm: 2 slices potato bread, 4 tbsp pb, some jelly (610 cal, 24g PRO, 48g CHO)

172

Friday 7/22/11
Cycle 7
Week 1 Day 4

Deadlift:
135x5
185x5
225x3
295x5
335x5
380x5 - joke

Single Leg Curl:
45x10,10,10

Leg Press:
470x10,10
520x10

Leg Press Calf Raise:
2ppsx15
3ppsx15
3pps+25 x 15

Foam rolls/shoulder dislocation

173

Monday 7/25/11
Cycle 7
Week 2 Day 1

Push Press:
45x10
65x5
85x5
115x3
135x3
155x3
175x8 (PR - 221lb 1RM)

DB Flat Press:
70x10
75x8
80x6
85x6
75x10

Supersetted with:

Various Grip Pull Ups:
10,10,10,10,10

Triceps 3pt. Extension:
40x24,24,24

Shoulder mobility prior to workout

Diet

11:00am: 4 eggs with 1tbsp EVOO, Everything Bagel, 2 tbsp. Cream cheese, 2 slices turkey bacon (820 cal, 40g PRO, 52g CHO)
3:00pm: 6 turkey meatballs, 8oz. Spaghetti, 1 cup tomato sauce (840 cal, 44g PRO, 110g CHO)
4:00pm: 1/2 cup carbo gain (190 cal, 47g CHO)
6:00pm: 2 scoops whey, creatine (260 cal, 46g PRO, 6g CHO)
6:15pm: Medium Apple (90 cal, 25g CHO)
8:00pm: 8 oz. chicken, 1 tbsp EVOO, 1 large burrito tortilla, 1/4 cup Colby cheese (650 cal, 59g PRO, 32g CHO)
8:00pm: 6 eggs, 1 tbsp EVOO, 1/4 cup Mozzarella cheese (620 cal, 43g PRO)
12:00am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)

Total: 3770 cal, 248g PRO, 294g CHO, 178g Fat

174

I see you’re still hitting crazy PRs

175

[quote]AquaCruzer wrote:
I see you’re still hitting crazy PRs[/quote]

Haha yeah, still truckin’

176

Tuesday 7/26/11
Cycle 7
Week 2 Day 2

Squat:
45x10
95x5
135x5
185x3
230x3
265x3
295x10 (PR - 393lb 1RM… no way i could squat that lol)

Good Mornings:
45x10
95x10
135x10,10

Seated Calf Raises: (one big drop set)
45x20 → 90x20 → 135x20 → 180x20 → 135x20 → 90x20 → 45x20 → Death

Seated DB rear delt raises:
20x12,12,12

Diet

8:00am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)
1:00pm: Onion Bagel, 5 oz. Turkey Cold Cut, 2 tbsp cream cheese, 1 cup whole milk (605 cal, 42g PRO, 68g CHO)
4:30pm: 2 cups whole milk, 2 scoops whey, creatine (560 cal, 62g PRO, 28g CHO)
5:30pm: Clif Bar (260 cal, 11g PRO, 42g CHO)
6:00pm: Doritos 1 oz. (150 cal, 2g PRO, 17g CHO)
8:00pm: Beef Stew- 15 oz. Beef Stew meat, 1 can tomato soup, 1 can French onion soup, 3 tbsp EVOO, veggies (1660 cal, 104g PRO, 80g CHO)
1:00am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)

Total: 3835 cal, 253g PRO, 279g CHO,190g Fat

177

Wednesday 7/27/11
Cycle 7

BB Curl:
45x12
95x12
105x10
115x8
130x8 (PR Keeping nice form

DB Hammer curls:
50x8,8,8

Ez Bar Preacher curls (3 second eccentric portion):
65x12,12,12

Diet

11:00am: Chobani yogurt (170 cal, 14g PRO, 20g CHO)
1:00pm: 4 small eggs, 1tbsp EVOO, Bagel, 2tbsp Cream cheese (690 cal, 32g PRO, 52g CHO)
2:45pm: 2 oz. peanuts (320 cal, 14g PRO, 10g CHO)
4:30pm: 2 slices potato bread, 4 tbsp. PB, some jelly (610 cal, 20g PRO, 48g CHO)
7:15pm: 2 scoops whey, 2 cups whole milk, creatine (560 cal, 62g PRO, 28g CHO)
8:00pm: 8 oz. ground beef, Large burrito tortilla, 1/4 cup Colby jack cheese, 1 tbsp Ranch (700 cal, 60g PRO, 32g CHO)
11:30pm: 2 cups whole milk, 4 tbsp. PB (680 cal, 30g PRO, 34g CHO)

Total: 3730 cal, 232g PRO, 224g CHO,212g Fat

178

My gahd, you’re gonna be repping 135 oh so soon. I’m mad jelly.

179

[quote]AquaCruzer wrote:
My gahd, you’re gonna be repping 135 oh so soon. I’m mad jelly.[/quote]

Haha I know right. I remember when I couldn’t bench a plate, now I can curl it lolz. How are your bicepzz coming? I saw you actually started doing them lol

180

[quote]Dlouda wrote:

[quote]AquaCruzer wrote:
My gahd, you’re gonna be repping 135 oh so soon. I’m mad jelly.[/quote]

Haha I know right. I remember when I couldn’t bench a plate, now I can curl it lolz. How are your bicepzz coming? I saw you actually started doing them lol[/quote]

Lol, you’ve definitely made crazy progress since then. Oh gahd, don’t ask about my bicepzzz.