Im not even as experienced as you mate, but if you weigh around 150lbs, why bother with your calves? Id leave them out until youre big enough for it to make a difference.
Good point. It’s true that I just need to eat more. Yeah, my calves aren’t really that small compared to the rest of my body. I’m actually trying to work on my entire back, honestly. But that 3-D pop will only come out once I hit 175 or something, hopefully. Your back is bigger than mine, I think. Once I get to 175, I’ll post some pics up, but not bloody well until then. And then once more once I get to 200. Wow, my parents would NOT be pleased at that.
Anyways, today was DL day.
Deadlift:
135x5
185x3
210x3
240x5 (PR)
Hanging Leg Raises:
10x2
6x1
Bent-Over Raises
10x15x6
12.5x10x6
Overall, not a bad workout. I just can’t seem to do high reps on deadlifts, although I should. It’s an improvement over last time, so I’m not complaining. I hope my rear delts are sore tomorrow. If not, I’ll need to go heavier on those raises for sure.
Today was MP day. Ate at Applebee’s for dinner. Fried shrimp, coleslaw, fries, ice-cream and chocolate cake. HUGE headache. Whatever not eating out for a while.
Military Press:
65x5
85x5
100x3
110x3
I wish you the best of luck on your quest… A thought and something that helped me when trying to gain some muscle: have a calorie and protein intake goal for each day, write down everything you eat and the calories and protein contained therein, and do not sleep until it is achieved each day. Do this and lift hard and you will realize your goal.
That’s good advice, although once you eat out it might become a pain. I guess the internet has some use in that respect. Everyone looks at me weird when I say I want to lose my six-pack. Today was deadlift day and the end of my first 5-3-1 cycle. Hit a PR. Whoo hoo!
Deadlift:
135x5
160x5
180x3
200x5
225x3
250x3
275x1
295x1
305x1 (PR)
Oops. Accidentally mistook my Squat numbers for my deadlift numbers, hence the extended sets. The sets did feel MAD light for some reason. Anyways, I was just curious how far along my DL had progress, so I decided to max out. Beat the previous PR by 10 lbs! Went for 315, but my brain gave out on me. Just couldn’t lift it off the floor. It was a good workout, though. Definitely gonna get 315 next time I max out. I swear. I was going to do some assistance for my back muscles, but I was just TOO drained.
Okay, I lied. TODAY was my last day for the first cycle. I decided to combine squat and bench press today. It worked, but I’m not gonna do it again if I can help it.
Squat:
135x5
160x5
180x3
200x3
225x1x2
The last two sets were for shits and giggles. My 1RM was 235. I was going to do 235 but chickened out seeing as how my 225 form wasn’t great. Knees were coming together.
Wide-Grip T-Bar Rows:
45x10x2
70x8
Bench Press:
45x5
125x5
140x3
155x4
165x1
185x0
Good Mornings:
45x10
65x10
85x10
I just got totally owned by the last bench set, which frustrates me, because that was my 1RM in December. I guess I shouldn’t have done squats beforehand. Duh. I’m not doing deloads and going straight to the next cycle. I should eat more.
You were probably just too fatigued from squats to put out good bench press numbers on that same day. I would personally combine military press with some other exercise since that one seems to require the least amount of effort out of the four exercises.
Good progress, keep it up. 
Thanks nate. Yeah, not going to combine any compound movements on the same day if I can help it. Perhaps in consecutive days. Dunno. I decided to try a workout more bodybuilding oriented than pure power today. I read in Dave Tate’s article that you had to keep your stance as wide as possible in squats. I tried it. I liked it, but I did have to go with relatively light weights today.
Squat:
Barx10
95x10
115x10
135x10
155x5
Good Mornings:
Barx10
65x10
95x10
115x5
Lunges:
Barx10
95x10
115x10
135x6
Reverse Tricep Pulldowns:
30x10
40x10
50x10
60x6
Tricep Pressdowns:
60x10
70x1 (WUT?)
60x6
Not a bad workout. I could tell legs were pretty much spent after that last set of lunges. I will definitely start squatting with my feet out wide. I liked my progress in good mornings too. I’m going to try to get 155x10 on the squat and 115x10 on the good mornings asap. I should probably cycle the order of exercises so that good mornings and lunges progress as fast as the squat. Also, my traps were killing me because I’m still getting used to not using the “tampon” on the bar. Haha. I could feel my arms and hands becoming numb near the end of the sets. I hope that isn’t dangerous. I’m trying to blow up my triceps because my biceps appear bigger than them although my triceps are slightly stronger.
Okay. My glutes are KILLING me. That new squat technique really hit my posterior chain. My hammies are a little tight, but they aren’t really sore. Hmm… I thought that good mornings would do the trick. Oh well. Anyways, I’m starting cycle 2.
MP
80x5
90x5
105x5
Pull-ups: 10 reps
Lateral Raises:
15.5x20x2
15.5x10
Front Raises:
15.5x20x2
15.5x10
Bent-Over Raises:
15.5x20x2
15.5x10
135 isn’t really my calculated 1RM for my Military Press. Its probably 125 or something. I think I’m going to stick with these numbers until my rep numbers go back up again. We’ll see.
Dips: BWx10
BP:
110x5
125x5
145x7
135x8
T-Bar Rows:
45x10
70x10x2
One-Arm DB Rows:
55x10
60x8
65x6
Flys:
30x10
35x10
40x6
40x6
Hyperextensions:
BWx10
45x10
10x10
Squat:
135x10
145x8
155x5
185x2
Arrgh… Shouldn’t have done hypers before squats. Back was KILLING me, obviously. Ha ha. Could have been worse.
Rule of thumb, always do the main movement first, so that you have the most energy to put into it. Good work man keep on truckin.
Okay, I tried to upload two workouts twice, but failed twice. Hope this works:
1-24-11
Dips: 10x2
Incline Flys:
25x10
30x10
35x6
Incline DB Press: 35x10
DB Rows:
55x10
60x10
65x10
70x8
Wide Squats:
Barx10
95x10
115x10
135x10
11-25-11
Wide-Grip Pull-Ups: 10 reps
Incline HS Press:
90x10
110x10
140x5x2
Wide-Grip T-Bar Rows:
45x10
55x10
70x10
80x10
90x6
100x3
DB Rows: 60x10 (Too tired to do any more…)
Wide Squat: 95x10
Reverse-Grip BP:
45x10
95x10
These were pretty good workouts. I got like 3 1/2 hours of sleep two nights ago. Still a dynamite workout for some reason. I’ve got 100 zits from eating a fat sub everyday for 5 days straight. I’m switching to subway. A little healthier. Just need to stay the f*** away from fried foods.b I supersetted the incline press and the T-Bar rows. Awesome pump. Hit PRs in both exercises. I need to do inclines on HS machines cause the BBs and DB really irritate my shoulders near the bottom.
FINALLLY!!!
DL:
135x5
205x3
255x1
275x1
305x1
315x1 (PR!!!)
CGBP (Smith Machine) I’m guessing the bar is 20lbs:
70x15
90x10
110x5
Pull-Ups: 10 reps
Hanging Leg Raises (Feet Above Face): 10 reps.
Sigh~. I can finally start working towards the 405 DL. But then again there was this mad hot girl on the elliptical, and I just couldn’t force myself to get onto the one elliptical open next to her, mostly because it goes against my training beliefs. I’m also maintaining 155lbs. I’m shooting for 160 now but I know I can’t rush it or else zits pop up like crazy over my body, mostly my face. Must do it clean.
What are your training beliefs that prohibit you from getting on an elliptical next to a mad hot girl?
Fair point… There are exceptions to my non-elliptical/treadmill beliefs in extenuating circumstances. I dunno. I admit it. I just chickened out. I wanna clear my face of ALL acne before talking to 8s, 9s, and 10s to maximize my chances of acceptance. Ha ha. But it is true there’s nothing wrong with good-natured flirting.
Squats (Wide):
Barx10
95x5
115x3
135x2
155x1
175x1
185x1 (PR)
Leg Press:
90x10
180x10
270x10
Okay, that was weird, i didn’t get to leave comments before it posted… Anyways, as many of you might have guessed, my normal conventional stance squat is 235lbs, but 185 is my current max for the super wide stance. I might have been able to do more, but my feet slid a foot or so while going up on my last set. This might have helped me lock out, I dunno, but it was dangerous nevertheless.
As for the pathetic leg press, keep in mind that I haven’t really done these before because I was unsure of its effectiveness, but I had nothing else to do, and I decided not to do leg extensions or leg curls yet, so… Also, the machines in the gym are bogus because they seriously quadruple the numbers or something. I remember grinding out 10 hard reps for 20 pounds in this other gym on the universal leg curl machine, while I was able to do 10 EASY reps will 80 pounds on this Nautilus crap. Whatever. I’m planning to incorporate leg presses regularly from now onwards as an accessory movement. Will do 4 plates next time (360 lbs). Ha ha. Overall a satisfying workout. It helps that you’re 4/5 full and didn’t take a crap yet. Helps with the abdominal pressure and performance especially in terms of power. Hope that wasn’t too gross.
All right, I’m back to 5/3/1 after a long hiatus. Training Maxes go as follows:
MP: 105, BP: 170, Wide Squats: 165, Deadlift: 285
I started with the Military Press to ease into things. Worst workout ever… Probably because I didn’t stuff myself beforehand…
Military Press:
65x5
80x5
90x6
Was going to do raises, but was too weak and pissed at myself today.
BP:
Barx10
95x10
110x5
125x5
145x7 (LC:140x7)
T-Bar Wide Grip Rows:
45x10
70x10
80x10
90x6x2
One-Arm DB Rows:
55x10
60x10
75x3
Side Raises:
BWx10
10x10
15x6 (Getting dangerous)
Played a bit of racquet ball and basketball with friends for a bit of playful cardio.
I think I’ll cut out the 95x10 from now on in the warm-up. It MIGHT be taking away too much of my energy before my work sets. Then again, I didn’t eat breakfast before this workout, so I guess I was especially weak. Damn. I’ll do squats tomorrow.