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[QUOTE=jhonari;851049613]OH MY! That sounds awesome...but I don't think I could eat 7k cals without feeling sick, thats crazy!
How many off days you got a week? Or whats your schedule like?[/QUOTE]
My schedule MWFSAT ..but due to me missing out last friday everything got switched over this week. So for THIS week it's TuesThursdaySatSun
I train 4x a week with days in between :)
Once again thanks for following! :)
[QUOTE=Jumpman3210;851121433]My schedule MWFSAT ..but due to me missing out last friday everything got switched over this week. So for THIS week it's TuesThursdaySatSun
I train 4x a week with days in between :)
Once again thanks for following! :)[/QUOTE]
Nice, thats exactly my schedule too :) M,W,F,Sat with cardio on Tues....except I hurt my back at the gym tonight, so I might be out a few days/maybe this week UGHHH (my dumb ass was trying to move weights around and didn't use my legs to lift, lesson learned...smh)
[QUOTE=jhonari;851122293]Nice, thats exactly my schedule too :) M,W,F,Sat with cardio on Tues....except I hurt my back at the gym tonight, so I might be out a few days/maybe this week UGHHH (my dumb ass was trying to move weights around and didn't use my legs to lift, lesson learned...smh)[/QUOTE]
OH NO! I always squat when I pick up those annoying octagonal plates...I just find it better to practice my squat and keep my hip flexors more flexible. Hope you heal quickly Jon!
Today's statistics 3/20/2012:
[B]Weight: 126.9[/B]
[B]Macros: 300C/60F/160P[/B]
Workout: Wendler's 5/TREE/1
"Flat Bench Big But Boring"
BENCH PRESS DAY
WU 1 x 5 72.5
WU 1 x 5 90
WU 1 x 3 110
1 x 5 135
1 x 3 155
1 x 1 om 170
BENCH PRESS
5 x 10 110
*Reverse Grip Lat Pulldown 5 x 10
*Tricep Cable Pushdowns 5 x10
170 on the bench, nice!! How many reps you pull out? Thats pretty good @ 125.
My back is feeling better today, but its definitely going to take a few days to heal up. Berto wants me to wait til its 100% to get back at it again.
[QUOTE=jhonari;851645113]170 on the bench, nice!! How many reps you pull out? Thats pretty good @ 125.
My back is feeling better today, but its definitely going to take a few days to heal up. Berto wants me to wait til its 100% to get back at it again.[/QUOTE]
I pulled out 1 solid rep even though I had a spotter... judging by my struggle to lockout on the first one, I didn't think I would be able to rep another one by myself haha...(maybe half rep?) and my weight is at 126.9 now so I don't get kudos for doing it @ 125 :(
Hope for your healing process to speed up brotha! You rockin' an inzer belt during your workouts?
Today's statistics 3/21/2012:
[B]Weight: 126.6 lbs[/B]
[B]Macros: 300C/60F/160P[/B]
[B]Workout: OFF[/B]
I got a final tomorrow morning from 8-10AM..sigh...imma hit Sumo DL's after Big But Boring style. Let's get it!
[B]2 Week Weight Recap[/B] since I started with 3DMJ
128.6
127.4
127
128
128.2
127.6
127
126.8
126.4
126.1
126.6
125.4
125.7
125.4
125.4
125 [B]<--- Cheat day[/B]
126.9 [B]<---Expected increase...[/B]
127.5 [B]<---WTF?!? HOW???[/B]
126.9 [B]<---YES![/B]
126.6
[QUOTE=Jumpman3210;851719413]I pulled out 1 solid rep even though I had a spotter... judging by my struggle to lockout on the first one, I didn't think I would be able to rep another one by myself haha...(maybe half rep?) and my weight is at 126.9 now so I don't get kudos for doing it @ 125 :(
Hope for your healing process to speed up brotha! You rockin' an inzer belt during your workouts?[/QUOTE]
Whenever I have a spotter, I try to push as much as I can. Having someone there makes it a lot easier for me. Even if you aren't confident you'll get that last rep just push through, more often than not you'll pump it out, and if you don't thats what the spotter is for :)
I wear a belt, its not an Inzer...yet...just a basic leather belt. I'm looking into getting the Inzer Lever belt down the road though.
Don't stress too much about your weight fluctuations, let the coaches take care of that :D just one less thing to worry about especially since you got finals ;) If it makes you feel better, I was gaining nicely, but too fast, which was obvious from my monthly pictures so we had to cut back and slow down the gaining. Just food for thought, keep it up bro
POST UP PICS PLEASE :)
Things looking good in here man. Any 3DMJer log is a log I'll frequent often!
[QUOTE=jhonari;852338043]Whenever I have a spotter, I try to push as much as I can. Having someone there makes it a lot easier for me. Even if you aren't confident you'll get that last rep just push through, more often than not you'll pump it out, and if you don't thats what the spotter is for :)
I wear a belt, its not an Inzer...yet...just a basic leather belt. I'm looking into getting the Inzer Lever belt down the road though.
Don't stress too much about your weight fluctuations, let the coaches take care of that :D just one less thing to worry about especially since you got finals ;) If it makes you feel better, I was gaining nicely, but too fast, which was obvious from my monthly pictures so we had to cut back and slow down the gaining. Just food for thought, keep it up bro[/QUOTE]
Gotcha! Will go to failure next time haha! Enjoy dat dere bulk :)
[QUOTE=LoganCL;852421353]POST UP PICS PLEASE :)
Things looking good in here man. Any 3DMJer log is a log I'll frequent often![/QUOTE]
LOL too fat at the moment for any pics sir. I'll try to get some up soon! Thanks for checking in man.
Today's statistics 3/22/2012:
[B]Weight: 126.7 lbs[/B]
[B]Macros: 300C/60F/160P[/B]
[B]Workout: Jim Wendler 5/3/1 Big But Boring Deadlift [/B]
Sumo-Deadlift
WU 1 x 5 105
WU 1 x 5 125
WU 1 x 3 155
1 x 5 190
1 x 3 215
1 x 1 om 245 [B]I GOT 3!!!! PR!!![/B]
Sumo-Deadlift
5 x 10 155
Seated Calf Raises
5 x 10 40
Hyperextensions
5 x 10 10
[QUOTE=Jumpman3210;852714913]Today's statistics 3/22/2012:
[B]Weight: 126.7 lbs[/B]
[B]Macros: 300C/60F/160P[/B]
[B]Workout: Jim Wendler 5/3/1 Big But Boring Deadlift [/B]
Sumo-Deadlift
WU 1 x 5 105
WU 1 x 5 125
WU 1 x 3 155
1 x 5 190
1 x 3 215
1 x 1 om 245 [B]I GOT 3!!!! PR!!![/B]
Sumo-Deadlift
5 x 10 155
Seated Calf Raises
5 x 10 40
Hyperextensions
5 x 10 10[/QUOTE]
Dayum! Good deadlift numbers! I feel like a weak beta ******* LOL.
[QUOTE=RHK89;852862583]Dayum! Good deadlift numbers! I feel like a weak beta ******* LOL.[/QUOTE]
LOL I know you can deadlift more than my numbers haha!
[QUOTE=Jumpman3210;852934113]LOL I know you can deadlift more than my numbers haha![/QUOTE]
I also weigh about 30 pounds more :P
[QUOTE=RHK89;853105533]I also weigh about 30 pounds more :P[/QUOTE]
30lbs of korean hulk-like LBM! :) Can't wait to put up some respectable numbers though haha...I want to join the 200 club in my bench and squat.
Today's statistics 3/23/2012:
[B]Weight: 126 lbs[/B] [B]<--- went down maybe cuz I didn't get my gallon of water or b/c that workout was demanding[/B]
[B]Macros: 205C/40F/230P[/B]
[B]Workout:OFF[/B]
Hey guys I'm finally done with my finals! :) I start spring break next week and coincidentally will have a deload weak...not exciting...
Oh well I'll make the most of it and enjoy the layoff. Definitely want to focus on form and mind muscle connection. I won't be doing any travelling either which is kool with me. Nothing too exciting this year haha...trynna focus on my future career plans, part time employment, and other areas of life...
Tonight I will be going to a lady friend's 22nd bday. Im probably going to limit myself to 2 light beers (bud light if they have it) and probably 1 shot with the bday girl. I have adjusted my macros BIG TIME for this day. As you guys can see... I cut down on carbs by 100g and fat by 20G while raising my protein by 70G.... I have divided my meals to three big high protein meals, where two of those have 100g CHO. Getting my sources from oatmeal, tuna, egg whites, whey isolate, and peanut butter. I have not notified my coach about this event because it was a last minute decision and didn't think he would be able to reply back soon enough...Oh well I'm gonna have me a little alcohol and train OHPs tomorrow!
Hope everyone has a good weekend!
Let
me...
post
links
If you guys are interested in finding out how I calculated my macros in preparation for tonight's event, I basically followed the formula listed on this website: [url]http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html[/url]
I found it via a fellow 3DMJer ;)
[QUOTE=Jumpman3210;853279173]30lbs of korean hulk-like LBM! :) Can't wait to put up some respectable numbers though haha...I want to join the 200 club in my bench and squat.[/QUOTE]
Probably mostly water and fat to be honest haha. I think the worst part about bulking is feeling the elastic get tighter around your growing waist, and when the pant sizes start to feel tight. You'll be at 200lb squat in no time and I'm sure you'll get to a 200lb bench before me haha.
[QUOTE=Jumpman3210;853290353]If you guys are interested in finding out how I calculated my macros in preparation for tonight's event, I basically followed the formula listed on this website: [url]http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html[/url]
I found it via a fellow 3DMJer ;)[/QUOTE]
I'm interested to see how this works out for you. I haven't drank since new years, pretty much because I haven't really felt the need/desire. But going out every now and then doesn't sound too bad if you can balance it.
Your DL numbers are looking mean man! My DL sucks for my weight...1RM ~285, but I pulled 265 8 times before I hurt my back, so I think that number may be slightly higher now...You'll break that 200 lb mark with your bench and squat in no time. Your making some good progress here
Date: 3/24/2012
[B]Weight: 125.4 Actually lost some weight after having sum fun![/B]
[B]Macros 300C/60F/160P[/B]
Workout: Jim Wendler 5/3/1 Big But Boring OHPs
WU 1 x 5 45
WU 1 x 5 55
WU 1 x 3 70
1 x 5 85
1 x 3 100
1 x 1 om 110 [B]Got 2.5 LOL Alcohol come the **** @ me jk :P[/B]
MILITARY PRESS
5 x 10 70
T-Bar Rows (Not supported)
5 x 10 90
Incline Alt Bi Curls
3x8 20
Hey friendz, so I was a little doubtful of my strength today after last night...BUT I actually hit all my numbers!!!
I had one Guinness 12oz bottle and some swigs of beer here and there! My mindset was to prove myself and the myths of the fitness industries on alcohol. Also, since Matt Ogus hit all his numbers the day after celebrating his 21st bday...I thought I could do so as well. Positive thinking resulted in positive outcomes. Hope I encouraged you guys!
[B]Date: 3/25/2012[/B]
[B]Weight: 126.3lbs[/B]
[B]Macros 350C/50F/160P[/B]
[B]Workout: Jim Wendler 5/3/1 Squat Big But Boring[/B]
Squat
WU 1 x 5 75
WU 1 x 5 92.5
WU 1 x 3 112.5
1 x 5 140
1 x 3 160
1 x 1 om 185 Got 2
Squat
5 x 10 110
Seated Calf Raises
5 x 10 50
Decline Crunches
Here's my PR with ugly form:[video=youtube;Hm-gguj4e4k]http://www.youtube.com/watch?v=Hm-gguj4e4k&context=C41db17bADvjVQa1PpcFOgV4SXp7IFrnHppLxHKBUZ 2SdcyMZbzkA=[/video]
Hey John, you got some serious depth on those squats, actually super deep. You should get yourself a belt, it looks like you get a slight rounding in your back, nothing severe, but I think a belt would definitely help you out there. Seeing that kind of depth I bet you got way more in you. That 5/3/1 will have you shattering PRs week after week at the rate you're going (as long as you're not stupid and hurt yourself like some people...) :)
Keep it up brother!
[QUOTE=jhonari;856474563]Hey John, you got some serious depth on those squats, actually super deep. You should get yourself a belt, it looks like you get a slight rounding in your back, nothing severe, but I think a belt would definitely help you out there. Seeing that kind of depth I bet you got way more in you. That 5/3/1 will have you shattering PRs week after week at the rate you're going (as long as you're not stupid and hurt yourself like some people...) :)
Keep it up brother![/QUOTE]
Gotcha Jon!
Will update log on Sunday!
Belt and a little more arch in your lower back :) Super strong dude, and way to hit the party with a plan :) I dig!
[B]DELOAD WEEK[/B]
[B]3/26/12[/B]
[B]Weight:127.2[/B]
[B]Macros: 60 305 161[/B]
[B]Workout:OFF[/B]
[B]3/27/12[/B]
[B]Weight:127[/B]
[B]Macros: 60 304 163[/B]
[B]Workout:[/B]
BENCH PRESS 110
1 x 5 72.5 y
1 x 5 90 y
1 x 5 om 110 y
BENCH PRESS
5 x 10 115 y
Reverse Grip Lat Pulldowns
5 x 10 60 y
Weighted Dips 30x3x10 y
Overhead Dumbbell Iso Ext 15x2x10 y
[B]3/28/12[/B]
[B]Weight:125.7[/B]
[B]Macros:61 299 159 [/B]
[B]Workout[/B]
Sumo-Deadlift
1 x 5 102.5 y
1 x 5 130 y
1 x 5 om 155 y/12
Sumo-Deadlift
5 x 10 160 y
Weighted Hyperextensions
5 x 10 10 y
Reverse Crunch
3x10 0 y
[B]3/29/12[/B]
[B]Weight:124.7[/B]
[B]Macros: 64 299 162[/B]
[B]Workout:OFF[/B]
[B]3/30/12[/B]
[B]Weight:125.4[/B]
[B]Macros: 50 358 168 Refeed Day[/B]
[B]Workout:[/B]
MILITARY PRESS
1 x 5 47.5 y
1 x 5 57.5 y
1 x 5 om 70 y / 11x
MILITARY PRESS
5 x 10 72.5 y
T-Bar Rows (unsupported)
5 x 10 60 y
Alt Hammer Curls 3x20 y
BB Curl 2x6 50 Y
[B]Cardio:300kcal/MISS[/B] spread throughout 3 dayz of 100kcal. I use the Stairmaster btw...
[B]*Macros will be raised to 65F/TREEFIDDY C/160P[/B] :P