depending on how i feel tomorrow is going to be either cardio or squat workout. My body feels like shit now, but i slept only 5 hours last night and i just had a tiring workout so its hard to tell for sure.
I just started my 2nd wave of 5/3/1 i was thinking of doing the coan/phillipi 10 wk dead routine. I need to do more reading on it I am not sure if i am supposed to do another dead workout in the week or train legs in that week besides what is recommended.
If not i might do an arm specialization or we will see.
biceps fat man cardio
I am trying out with idea, I have a feeling it isn’t going to work but I’m going through with it either way. I decided to try out bb curls using the 5/3/1 rep scheme.
bb curls 85x5 95x5 110x10
bb curls 85x3x10 30
preacher 100x3x8 8,7,7
db curls 30x3x10 30 squeezing on every contraction
20 mins fat man cardio
5 mins elliptical
tomorrow is squats
shitty shitty shitty shitty workout
squats 235x5, 250x5, 265x1, 285x2x1 135x12
hack squats 90x10, 140x2x5
leg curls 135x12, 150x3x15,12,12
lying leg curls 80x3x8,11,9
leg ext 180x6 broke cord on machine
smith machine squats 195x5, 245x5, 265x1, 285x1
I am going to make some changes to my leg routine, I think ill drop barbell squats for a couple weeks with the 10 weeks of smolov followed by another 8 weeks of squatting at least once a week has caused some issues.
Nothing is hurting, but everything feels insanely heavy. I actually felt that on 285 i was going to drop the weight.
I just dont fucking get it, every time i make a profound entry to my log it gets lost in the T-Nation web world!
Anyway the gist of my genius entry was i think im going to drop barbell squats for the next couple weeks.
here is my shitastic workout
squats 235x5 250x5 265x1 285x2x1 135x12
hack squat 90x10 140x2x5
leg curl 135x12, 150x3x15,12,12
laying leg curl 80x3x8,11,9
leg ext 180x6 cord broke on the machine
smith machine squats 195x5, 245x5, 265x1, 285x1
haha now that i bitch about it everything is fine. Plus i cant delete my own post.
shoulders 130x5, 140x5, 145x6 95x3x10 30
free motion lat raise 12.5x3x10 30 r 28 l
db lat raise 25x3x12 36
rear delt 100x3x15,15,10
everything felt heavy. Looking through my log i realized when i did my 5/3/1 calculations I used my actual max for dead and bench but my est on military and squats. I think this is the reason my shoulder and squat workouts have been struggling so reset all the weights.
Today was supposed to just be a chest workout, but my arms felt real good so I did a bi/chest workout today
bb curls 90x3, 105x3, 120x6 90x3x10 30
preacher 100x3x8,6,6
Db curl 35x3x10 9,8,8 squeezing every rep
db flat 75x10, 90x5, 100x8,4,4
db incline 85x5, 95x4,4,3
dips 3x20,15,15
peck deck 90x3x10 30
Too tired for cardio, so ill try to do 20-30 mins of cardio tomorrow.
Ive been real lazy lately skipping cardio, I was going to go last night and changed my mind. Need to get back on the cardio wagon.
deads 300x3 320x3 340x3 360x3 380x2 285x2x10,6 Romans 135x10
chins 5x25lbsxfail 32
preacher 100x3 110x3 120x3 130x3 140x3
bb rows 185x3 205x3 225x3 185x3x10
bb curl 70x4x15 12 15 9
leg curl 135x10 165x9 180x4
reverse grip lat pd 195x7 210x4
chest 185x3, 195x3, 205x3, 215x3, 225x3
incline 135x10 155x5 175x3 185x3 135x10
chest press 160x5, 180x5 200x5
incline chest press 165x5, 195x5, 225x5 255x0 225x5
After doing some reading on this site I think I may start focusing on ramping my weights, the last 2 workouts ive been doing it and i really like it. I love 5/3/1 and i may attempt to keep that in, I just finally realized that 5x10 or 3x10 things like that really didn’t do much for me besides kill my elbows. Actually ill take that back, i think 5x10 or 3x10 is awesome for a couple of weeks but that is about it and it becomes very stagnant quickly.
Tomorrow ill be doing legs, not sure yet what im going to do with the ramping. I am still considering skipping squats for the next couple weeks and stick to hack squats.
Im still thinking about what exercises I want to use for the ramping
chest:
cant do db’s they stop at 100lbs so unless i go for reps over 5-6 that idea wont work too well
bb benches make sense
I was thinking of flat smith bench or power rack benching that way i can push myself more
incline smith i like, but we have a plate loaded life fitness incline bench that i like.
back seems limitless with options
legs same as above
shoulders- multiple variations of presses
arms- close grip bench, wt’d dips? variations of pd’s
bb curls and preachers are the only thing that comes to mind for bis
today was supposed to be leg day, but i wasnt really feeling it all that much so my shoulders felt great so i did a shoulder workout with some legs.
military 125x3, 135x3, 140x3, 145x3, 150x3, 155x3, 160x3, 175x1, 180x1— i know way too much volume next time ill go up 5lbs per side instead of 2.5
life fit seated press 150x4, 160x4, 170x4, 180x4, 190x4 200x0- couldn’t budge it
fm lat raise 12.5x5 17.5x3x5 15
rear delt 110x3x10
leg ext 180x5, 210x5, 250x5 265x8 275x8,7 150x8,10,10
leg curls 165x10 180x10 195x8 120x10
Sunday will be cardio and Monday will most likely be an off day or biceps
I weighed in 221.8 at the gym last night, i am so far at 9 lbs lost. I am feeling a lot better my goal by the end of this month is to weigh in at 218 I think its rather doable because ill be upping the cardio.
I felt really good today so i decided to do biceps today, I gotta stop doing this. When i do this i end up working out 8 days straight sometimes even more and it usually leads to injuries.
db curl 45x5, 55x5, 60x5, 65x3
bb curl 95x5, 115x5, 125x3, 65x10
pinwheel curls 50x5, 60x5, 70x5 80x5
standing calf 110x10, 200x10, 250x10, 270x10, 290x10, 310x10,10
preacher curls 80x10, 90x7, 70x10
25 minutes of fat man cardio
took yesterday off, juiced the pecs and did some triceps
db incline 70x5, 80x5 90x5 100x4,3,3
db flat 100x4,5,4
smith incline 155x3, 175x3, 195x3, 215x3, 225x1
vert chest press 150x6, 170x6, 190x6, 200x5
jm press 100x2x12 150x7
pd 45x12, 55x12,12
dead 275x3, 315x3, 365x3, 400x2 315x5
chins 5xfail 40
preacher 110x3, 120x3, 130x3
rack pulls 315x4,3,3 grip started to go
reverse grip lat pd 150x6, 200x6, 230x4
ran out of time had to go to work.
Note: deads felt real heavy today, whereas rack pulls seemed easy if it wasn’t for my grip i think 350-375 would have been easily done.
did a real quick workout today
military press 150x3, 160x3, 170x2
seated press 120x6, 140x6, 160x3
jm press 150x8, 160x8, 170x6
done in 25 minutes
didnt have a lot of time today
rack pulls 225x8 275x5 315x3 365x3,2
roman deads 135x10, 185x5, 225x3, 245x3, 265x3, 285x3, 305x3- next time ill add 15-20 per side
leg curls 120x15, 135x15, 150x15
tomorrow is bench/quads
hey watching ur log . yes i read all the posts . and did u re adjust to the 5/3/1 method for ur max’s ? just curious and what days are u consistly owrking out ? 4 days a week or 3 days
[quote]newbie2bb wrote:
hey watching ur log . yes i read all the posts . and did u re adjust to the 5/3/1 method for ur max’s ? just curious and what days are u consistly owrking out ? 4 days a week or 3 days [/quote]
I temporally stopped 5/3/1 ive been focusing on just ramping the weights lately, I’ll stick to ramping for another wk or so then back to 531. Ill change up the numbers then, i think my squat was too high and I found I can either progress in military press or bench cant do both unless i want my elbows giving me pain.
Ive been doing a 5 day instead of 4, ive been focusing on chest the last 6 wks so what i do is
dead/back/bi
bench- barbell work
squats-
shoulders
bench- db work
I recover pretty quick so 5 days are fine with me, when i start up 531 again ill do back/bi 2x a wk.