2019-11-19T08:00:00Z
Biceps day w/o deadlift, longissimus still feeling last one.
lactic marinaded biceps via barbell curls, dumbell curls, with barbell burn outs scattered about.
228 lbs. Will coast back down to 225 or 220 over couple months, for this next two weeks will be OK as long as in low 230’s.
Eating well.
DOMS not nearly bad as first week, chasing it.
Happy Birthday Girls!!
219.5 lbs aka freedom units
2 countries, those that use metric and those that been to the moon
Had to get back in gym. Only squats except one set of 10 curls
Focusing on quick effective workout this one was half an hour
If there fast and it’s easy maybe i can keep up regularly
Squat:
Bar x 10
95 x 5
115 x 5
115 x 5
135 x 5
145 x 3
Bench of the 5/3/1 set. 180 tm 5+ pr was 8 and lsf was also 8
What’s weird is 180 TM for bench and squat is easy for bench but still shatters me on squats
Last week felt good, 5/3/1 week 1
This week week 2
Squats, Bench, (DL, Press)
C1W2D2
Wendler 5/3/1 is what Hilo is using because of the concise workouts and slow and steady growth which to Hilo sounds like healthy and sustainable. Recently free time has been harder to come by so 35 min workouts are right on the spot. also goals are longer term so should be a good fit
i did a warm up 5 week before 5/3/1 that was more like walkthrough week which was a good call because i got the TM dialed in. the 1st real week of 5 was better because of it. this week is threes and its going good. Deadlift and OHP Fri or Sat.
Hilo next will:
C1W3 Deadlift
———
• 5/3/1 Deadlift
• Barbell Curl 5x5
• Shoulder work, varied 5 sets of 10
Hilo used Trap Bar for the first time, and loaded it as if it weighed 45lbs. It felt ok, not better not worse just different.
His Pull Ups where feeling good, a great super set tool. Hilo subsequently broke down the Biceps post pull ups via Barbell curl ladder and then machine preacher curls. They throbbed with every pulse for hours after.
Running for a while out of no where earlier this week, the same day as Bench 5/3/1, led Hilos calfs to still kill.
Last 5/3/1 day of first cycle next, push press.
first cycle of 5/3/1 complete and Hilo likes it. more to come
At the end of the first cycle Hilo’s knee was tweaked a little and lower back sore. Not debilitating, not even a nuisance, but a hint of something. After the deload week and recovery he felt 100% again. Jogging to circulate the blood and one hour stretching sessions during the deload were a factor in maximizing the recovery. Hilo is looking to Wed to Squat (5)/3/1.
the thing Hilo likes most about 5/3/1 is the slow methodical nature of the program. keep is simple, keep it doable, keep it short, kill yourself occasionally (when have time to recover and eat accordingly) but mainly save one in the tank, and if he does all this then it seems he could keep up this routine for a while.
bad news, hilo is canceling his Y membership so losing rack access. the reasons are sound youll just have to trust. in time he hopes to be back.
so now Hilo is left with the open road, some rings hung in a tree, and a 50lb kettle bell.
in time he plans on going to back to 5/3/1 but now is not the time for that.
there is no clear agenda as Hilo just made his mind up, but he has some ideas.
use the time to shred body fat, increase cardio, performance and improve mobility
but Hilo, how? you ask
well pullups, push-ups, sit-ups, body weight squats for time, high knees, planks, v ups, and running his ass off; all while focusing hard on nutrition.
unfortunately lifting heavy to tell his body to keep muscle is limited to his heavy body.
Hilo felt disappointed as the 5/3/1 routine was a good fit for him but always capitalize on any opportunity and this is an opportunity to slim down (19% bf goal) and in time jump back into heavy barbells with a six pack that he had for a month then lost for the past three months.
Guess who’s back
dun-nun-nah 
Back again
dun-nun-nah
Hilo’s back
dun-nun-nah
Tell a friend
dun-nun-nah
Hilo’s back
Hilo’s back
Hilo’s back
Hilo’s back
dun nun nun nah nah nah nah🎵
——————
Hilo has had many big changes in his life since we last met our hero. As of an hour before this post he has secured a barbell and plates for 350$ cash. It’s 5/3/1 time again with no rack at the moment
Hilo got a gym membership again. Since last time he added set if dumbells 5lb inc 5 to 30lb. want bench next for basement.
Hilo created a one day routine for the gym, taking advantage of what i dint have at home. focuses on legs then back then front
warm up 20 min stair machine or elipticle on mma mode
Barbell Squats
Machine Rows
Bench Press
(6x5 ^ v 3x12)
Crunch Machine
Back Extensions
Leg Extension
Leg Curl
Pull Ups
Dips
Dumbbell Incline Curl
Hilo will supplement the wrestling with this as well as KB/DB sup at domicile
he is planning on doing arnold classic grappling tournament at 202 or 215lb
Hilo got a good workout in,
20 min stair stepper 1 mile
squats went good, going light for now; one joker set
rows went well. good ole hammerstrength.
started on 45 per side, then 45|25, 45|45, 45|45|25. weight felt decent
bench went ok was feeling like it was going slow so didnt work up like Hilo should
skipped crunches and back extensions for time
leg extension and leg curls went good,
pullups and dips supersetted
incline curls were good
overall rating for the day is pretty good
hilo needs to get a little fast
Hilo did some damn work on those. Wanna_be probably can’t stair step for a mile.
much faster this time totaling a little over an hour. Hilo warmed up with 20 min of stairs setting was between 5 and 6. a little over a mile.
someone dicking around on the squat rack prompted Hilo to superset HammerStrength Rows with Bench; this combination was favorfull and increased the efficiency.
bench felt great, ended with a drop set and negative with a spot from a fellow Growtonian. the rows felt easier than last time.
after this Hilos ATP was hammered and he didnt muster the balls to squat, so he did a set of machine squats and then finished off with leg extensions and leg curls (~5x12).
at the time of this writing Hilos chest is shaking and legs are burning.
something he can improve on is even if he doesnt do heavy squats he should still do some sort of squat and lunge be it kettlebell dumbbell or cable
Hilo did crush his nutrition today, eating enough fuel and protein beforehand and quick shake after, at this very moment Hilo is making spaghetti and meatballs
PLAN for Wed:
Power Cleans 5x5
DB Lunges
Roman Chair weighted situps and extensions
life happens but getting back on track now. Hilo got a MtBike ride in on a beautiful sunny warm day this late fall.
Hilo or someone in Hilos family hs been sick for what seems like two months. Hes working through this last one then will get back to kicking ass
