ok so I suck at following my own rules, but I lifted today and it was fantastic
military 105x5, 115x5, 125x5, 145x3, 155x1, 170 miss, 135x5
dead 135x5, 185x5, 225x5, 275x3, 325x1, 375x1, 405x1 a lot easier than last wk
romans 225x10
incarin shoulder press 120x5, 140x5, 160x5, 180x3, 200 miss, 140x5
cbcgbp 50 per side x4x12 48
lat raise 25x2x15 30
tomrrow the game plan is
squats 240x7x5
pull ups 3 sets
chins 3 sets
rear delt 4 sets
squat press 4 sets
calf stuff 4 sets
just woke up after sleeping 11 hours, i feel fantastic. I have 4 turkey days to attend over the next 48 hours, im looking foward to expand my waist.
only had enough time for squats so i did 240x5x7 i may have done 8 sets i lost track
after that i did 135x15
tomorrow is 250x3x10 i think, maybe 255
only had enough time for squats
255x10x3
tomorrow ill be doing back/biceps
overall the first week was really good, weights felt fine. Ive been eating everything in sight and ive been sleeping a ton so thats good.
Lower back is a little tender today, but im sure thats just from the weight from today
elbows are a little tneder but only during the workout
Back/Bi’s today, I might do a little bit of shoulder press. Feeling strong, about to go lift in 20-30 mins.
I really like the workout so far, makes me feel like a man doing squats all the time. My gym is full of people who do chest/bi’s mon-fri so its nice to bang around some weights.
Ive been making sure that im doing atg’s for everytime, not sure what my squat max is going to go up to but i think its going to go up a lot.
military 85x5, 105x5, 125x3, 145x1, 165xmiss 145x2, 125x15
pull ups 5xfail46
chins 5xfail 44
cb curl 35x3x8 24
db rows 60x3x20 60
db curls 35x3x8
overall felt fine, starting 2nd week of smolov tomorrow
squats 230x4x9 those were rough
incarian incline 180x5x10 47
squat press 180x2x50 wow, didnt move for 5 mins after each set
incarian flat bench 150x5x10 47
peck deck 90x4x6- squeeze every rep 24
random standing calf
ate a huge plate of turkey and stuffing… want to sleep
I have to work tomorrow until 5, depending on how i feel ill either do squat #2 or back/bi workout. About to go to sleep, only going to be able to get about 7 hrs of sleep tonight. I really feel a huge difference in my leg strenght and i see a difference in the size of them too. I really needed to get back in gear about training legs and i think this is a huge start in the right direction. I do not have any ambitions on body building or powerlifting. I just really enjoy working and looking like i do those things. I think after these 10 weeks are up, which should be around the last week of january ill start up another 4-5 rounds of 5/3/1 then go from there. I don’t want to get too ahead of myself, since things can change in my life very drastically over the next couple months. Im surprised so far that my sex drive isnt through the roof, usually after a real tough squat or dead workout im pretty horny, but the sex drive has pretty much has remained the same throughout. I have a planned 4 day deload around xmas time that will hopefully heal up any issues I may come across over these next weeks. anyways i think its time for bed
squats 245x5x7
incarian shoulder press 120x5, 140x5, 160x5, 120x5x5
upright rows 95x3x15 45
cbcgbp 50x5x10 50
bb standing french 65x3x10 30
lat raise 30x5x10 50
rope pd 45x3x15 45
random calf
tomorrow is back/bi then tuesday will be an off day
at the end of each month ive been doing measurements, so far im been on this “bulk” for 3 1/2 months now and over that time period ive gained:
18 pounds im roughly 212lbs
1/2 r arm 1/4 L
1 in shoulder
2 in chest
1 3/4 in above navel
2 in below navel
1 in waist
2 in on both thighs
over that same time period est 1 rep max increases are
57 lbs deadlift
30 lbs bench
30 lbs squat
28 lbs standing military
back/bi
pull ups 51
vbar pull ups 37
chins 40
preacher curls 100x4x6 24
bb rows 183x3x6 felt heavy
cb reverse curls 25x3x12
overall good workout, not sure what the deal with the vbar pull ups are. I should have gotten at least another 4 reps.
going to eat some turkey and stuffing
squat 260x7x5 felt real heavy, i think its because ive done 3 squats in 4 days
bb military 135x5x9,3,8,3,5 not really sure what went on with those two 3 rep sets
incarian flat bench 170x5x10 50 raising to 180
cbcgbp 52.5x5x10 50 raising to 55
tomorrow im doing back/bi
thursday no lift
friday squat only
sat/sun up in the air
back/bis
pull ups 49
chins 49
cb curl 27.5x3x10 27
free motion 2 handed rows 42.5x3x20 58
db curls 35x3x8 26
did some random rear delt stuff
also did some face pulls, or what i think was face pulls im going to check online to ensure i was doing them right, just seemed really easy and too light
just checked online, i did the wrong or at least i think i did. Instead of using the high pulley i used the low pulley. Whats a good weight? I did 30 lbs on the low pulley and did an easy set of 10
im taking tomorrow off no matter what, my legs feel a lot better today but i think another 24 hours of rest is needed. Im going to attempt to keep it fairly low carb tomorrow.
squats 275x10x3
squats 135x10
felt good, except i did more than a couple good mornings instead of squats
friday is off, i wont have any time to lift even if i wanted to.
saturday starts week 3 of smolov
squats 240x4x9
stand military 135x3, 145x1, 160x1, 170x1 pr, 175x0, 135x7
incarian incline 180x5x10 46
squat press 180x2x50 100
incarian flat 180x3x10 30, 150x2x10 20
pec deck 90x4x6 3 sec squeeze
random calf work
tomorrow is back/bi
today was an unexpected day off, slept way too late. I didnt get up until 11am, when i usually wake up around 8 at the latest. I just sat around watched football and movies, so im going to wake up early tomorrow and do a morning lift then do a night lift and take tuesday off. Im feeling good, ive eaten everything in sight over the past 48 hours and i think tomorrows lifts are going to be awesome.
i just made a great chili
6 slices of bacon
2 lbs ground beef
2 chicken breasts
2 cans black beans
2 cans pinto beans
2 cans kidney beans
2 cans corn
1 can beef broth
2 cans diced tomatoes
2 cans stewed tomatoes
i make it in a giant stew pot, let it boil and simmer for 2 hours or so
itll feed me for 3-4 days eating a pretty large bowls a couple times per day