AM Cardio:
30 min step mill
10 min arc trainer
30 min tread mill
FRI 08-07 - Cycle 5 - Week 3 - Wave 3
Liftin’:
MP Warm up (Bar)x8 (65)x6 (85)x5 - stretch
MP Work sets
75% (140)x5
85% (155)x3 - YouTube
95% (175)x3 - YouTube
About a 30 sec pause and one more rep = 4 reps total
Apostate,
Thanks a lot, man! I wear the EFS knee sleeves, and they work great. I noticed you wear elbow sleeves, do you get any rebound from those?
bparis,
I appreciate your compliments, man, that’s awesome! The diet is the hard part, (training is fun) there’s nothing easy about it, for me any way, but I’ve come this far so I may as well continue. I have the most intense and weirdest cravings, that I never had before. You know more about the discipline of dieting than I do, you’ve been doing it for a while right?
Thanks for following my log guys, more vid’s to come, I want to record like Apostate and diet like bparis.
For starters great work on the videos! It is always cool to see other people’s form. You did a great job on the military press. I never thought about starting it from the safety pins like that. I always unrack it and walk it back. I am sure your way conserves energy and makes it safer!
As for the elbow sleeves I have an old pair from APT. It is a model they don’t even make anymore. They just keep my elbows warm and offer no rebound. I just got a pair of the new knee sleeves from elite (the super heavy ones) I can’t wait to try them out on my next squat day. They feel like I will get a little bit of rebound out of them for sure!
Once again it is great to see the videos, let me know if you want any editing tips. I am far from a guru, but I have learned a few tricks.
[quote]Apostate wrote:
For starters great work on the videos! It is always cool to see other people’s form. You did a great job on the military press. I never thought about starting it from the safety pins like that. I always unrack it and walk it back. I am sure your way conserves energy and makes it safer!
As for the elbow sleeves I have an old pair from APT. It is a model they don’t even make anymore. They just keep my elbows warm and offer no rebound. I just got a pair of the new knee sleeves from elite (the super heavy ones) I can’t wait to try them out on my next squat day. They feel like I will get a little bit of rebound out of them for sure!
Once again it is great to see the videos, let me know if you want any editing tips. I am far from a guru, but I have learned a few tricks. [/quote]
Thanks for the compliments and watching Apostate.
That’s funny, because I usually unrack/walk it back, but there was no place to set up to record, except the set of stairs next to that rack, so this was the first time I MP like that, and I think I’m going to do it that way from now on for the reasons you stated.
I bought the heavy duty sleeves essentially, but returned them for the regular sleeves. They were so f-n hard to put on/off and hurt to wear. The regular sleeves can be worn the entire time training, while the heavy duty one’s need to be removed after each set.
Hey I just watched your videos great work on the deads! It looks like your form and timing is much better on the touch and go reps even though the weight is heavier. You keep your hips down and time the lift a lot better when it is a touch and go. Just curious why do you fully reset the lower percentages? Are you normally weaker off the floor?
Hey I just watched your videos great work on the deads! It looks like your form and timing is much better on the touch and go reps even though the weight is heavier. You keep your hips down and time the lift a lot better when it is a touch and go. Just curious why do you fully reset the lower percentages? Are you normally weaker off the floor?
Overall, great work despite the bad music!
I agree with Apo,your form is much better touch and go style, im also curious why you reset the lower percentage…
I’m definitely weakest from the floor and by resetting I am trying to bring this area up, because it is much harder to pull when I reset each rep. However, if my form is suffering that way I will just stick with touch and go. Thanks for the help guys. Gym music…gotta love it.
PM Liftin’:
BP Warm up (95)x10 (135)x5 (185)x3 - stretch
BP Work sets
75% (220)x5
85% (250)x3
95% (280)x3 = No rest pause, no spotter. Still happy with 3
BP - Pointer on ring - All paused
(155)2x15, 2x10
Iso-Lat Low Row
(2 plates)2x15, 2x12
Super Set With
Cable Upright Row/ Front lateral raise
(80)x8
(70)3x10
Incline dmbl curls
(35)4x8
Reverse brbl curls
(50)4x10
Stretch out
CARDIO:
30 arc trainer
I planned on recording all my 5/3/1 lifts this cycle, (still have squats though)but I forgot my camera.
I got stronger on all my assistance work from last week. The Iso-hammer-low-row gets my lats sore like no other lift ever has. The wide grip benches get my chest pretty sore too.
I am definitely ready for a break and I was thinking of doing body weight only exercises for the deload week, maybe for three days; split squats, dips, various push/pull-ups, back raises. Anyone else try this?
The ZMA is helping me wake up less through the night. Thanks for the recommendation Apost!
I am definitely ready for a break and I was thinking of doing body weight only exercises for the deload week, maybe for three days; split squats, dips, various push/pull-ups, back raises. Anyone else try this?
The ZMA is helping me wake up less through the night. Thanks for the recommendation Apost![/quote]
I am on my deload week right now. I usually don’t touch a barbell all week. I just do band stuff for recovery and put my focus on cardio and prehab/rehab work like PVC rolling and stretching. I always come back feeling much stronger doing it this way then when I am still lifting. I think as long as your diet stays tight this will not hurt strength gains at all and I have a lot less aches and pains this way. I would say give it a try and see how you like it.
Also, glad to hear the ZMA is working. I am loving it!
I am definitely ready for a break and I was thinking of doing body weight only exercises for the deload week, maybe for three days; split squats, dips, various push/pull-ups, back raises. Anyone else try this?
The ZMA is helping me wake up less through the night. Thanks for the recommendation Apost!
I am on my deload week right now. I usually don’t touch a barbell all week. I just do band stuff for recovery and put my focus on cardio and prehab/rehab work like PVC rolling and stretching. I always come back feeling much stronger doing it this way then when I am still lifting. I think as long as your diet stays tight this will not hurt strength gains at all and I have a lot less aches and pains this way. I would say give it a try and see how you like it.
Also, glad to hear the ZMA is working. I am loving it!
[/quote]
Thanks again man! You’re always full of good advice.
After you posted in my log, I noticed that you had a 5/3/1 log going too so I figured I’d drop in and check it out. Nice lifting and good progress on the diet too. Good luck and keep up the good work man.
Just wanted to add my voice to the others congratulating you on your progress dude… Making gains whilst cutting weight is some damn impressive lifting!
I like the videos too btw. I didn’t get one of my deadlifting today (probably a good thing, seeing as it was terrible) but I’ll get my pressing filmed on Sunday.
My short term goals are:
MP 200
DL 500
BP 300
SQ 400
MON 8-24
MP warm up (bar)x15 (65)x5 (85)x4 - stretch
Work sets
65%(125)x5
75%(145)x5
85%(160)x7
Hammer-ISO-MP
(2 plates per side)x16, x14, 2x10
Super Set
Hammer-ISO-Behind neck pull down
(2 plates)3x16, x12
Dips
x22, 3x12
BRBL curl
(80)x15
(90)x10
Cardio:
stepmill 30 min
I tweaked something in my right glute 2 weeks ago, so I’m debating if I want to rest it another week and just concentrate on upper body lifts until I heal up or jump back in starting “too light”.
Nice work Whup those are some great goals! Are you going to pick a 5/3/1 day in the near future and just work up to a max instead of repping out at 95% to see where you are?
[quote]Apostate wrote:
Nice work Whup those are some great goals! Are you going to pick a 5/3/1 day in the near future and just work up to a max instead of repping out at 95% to see where you are? [/quote]
Thanks bro! That’s the plan, just not sure when I’ll execute it. I guess I’ll try to get a little stronger first.
AM cardio:
arctrainer 15 min
stepmill 15 min
tread mill 30 min
PM liftin:
BOX SQ warm up (95)x10 (135)x5 (225)x5
Work sets
65%(250)x5
75%(290)x5
85%(325)x10 My glute felt fine, stoked about that!
Power SQ
(2 plates, 1 25, per side)x15
(2 plates, 2 25’s)x15
(2 plates, 3 25’s)x15 Insane pump after these sets, felt great because its difficult to get a pump in my quads
Back raise
(BW) 3x10
Calves and tibia
2x15
For recovery purposes, I got a deep tissue massage on Sat and I’ve got an acupuncture app tomorrow. First time getting stuck with needles, so I don’t know what to expect. However, the massage hurt like a motha, and I was f-n sore the next day from it.
AM fasted cardio:
tread mill 15 mi
arc trainer 15 min
bike 15 min
3 meals in between
PM liftin:
DL Warm up (135)x10 (225)x6 Stretch
Work sets
65%(300)x5
75%(345)x5
85%(390)x9 All reps touch and go
Leg press
(2 plates - per side)x15
(4 plates)5x10
Back raises
(BW)4x10
Stretch
Last cycle I pulled 385 for 10. The high reps on deads are f-n taxing, way tougher than high rep squats, IMO!
My very mundane cardio days in the gym are finally over. Now its back to hill sprints and jogging, things I enjoy. Probably going to do a complex once a week as well, straight from the recent article.
I lost a total of 16lbs, sitting at 194 currently. Not sure of body fat %, its less than 15%. Overall, I’m happy with the results, but would never want to do that much cardio again, ever.
I’ll still keep my fairly diet clean with high protein and fats, while eating carbs around training only.