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12-10-2012, 07:36 AM #5521Hunger is temporary, Glory is Eternal.
Spring Cutters 2012
2/15/2012 - Day 1 cutting - 203.2 lbs
6/01/2012 - Day 108 cutting - 174.4 lbs
6/28/2012 - Day 135 cutting - 169.0 lbs
Cut complete.
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12-10-2012, 07:40 AM #5522
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12-10-2012, 07:41 AM #5523
- Join Date: Jul 2010
- Location: New York, United States
- Age: 38
- Posts: 750
- Rep Power: 481
feeling like garbage the past 3 days brahs!!
got way too drunk friday, i was so hungover on saturday i literally did not eat anything. and im pretty sure ive never gone a 24hr period w/o food. even yesterday i still felt off and this morning im feeling depressed and struggling w/ motivation. hopefully i can progress in the gym later and get past this
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12-10-2012, 11:23 AM #5524
- Join Date: Sep 2010
- Location: Sacramento, California, United States
- Posts: 11,722
- Rep Power: 23210
thanks guys. nope no belt, never needed one!
been there soo many times! I for one cant bulk with weekends like that. They just take away everything in a 48 hour period! saturday night i couldnt sleep even till 4:30 am so i pounded two steak tacos and 2 glasses of milk lmao! But then chest day sucked, and i was soo tired.
never again.Certified Strength and Conditioning Specialist (NSCA)
**Dallas Cowboys**
**Sacramento Kings**
**San Jose Sharks**
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12-10-2012, 11:25 AM #5525
brahs, im trying to combine power + hypertrophy but in the form of heavy weights + calisthenics respectively
no clue what to make my routine. any ideas?
kinda want to do something like this
i haven't lifted in like 1 month + cuz i've been doing calisthenics like a boss, implementing weights again in 2013 though. ideas for routine that has both? thinking about dis:
Monday: 5/3/1 bench
Tuesday: 5/3/1 dead
Wednesday: Off
Thursday: 5/3/1 ohp
Friday: 5/3/1 squat
Saturday: Off
Sunday: bodyweight pull
Monday: Off
Tuesday: bodyweight push
Wednesday: Off
Thursday: bodyweight legs
Friday: Off
wat do?
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12-10-2012, 11:39 AM #5526
why dont you do the 5/3/1 + bw assistance template
Liftin' or Blazin'
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12-10-2012, 11:44 AM #5527
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12-10-2012, 12:10 PM #5528
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12-10-2012, 12:20 PM #5529
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12-10-2012, 12:31 PM #5530
I backed off on cals some. Was going a bit too YOLO. Eating only a few hundo over maintenance now (for the past week) and have already tightened up substantially.
F*ck that warmup, I'd be too tired to lift.
edit - with that said I'm going out to this mexican joint that I love, and getting my favorite burrito ever. Takes up the whole plate, I cannot even fathom how many cals. Feels like it weighs 2-3lbs, and I eat the whole thing in one sitting.Last edited by BabyOilBrah; 12-10-2012 at 12:38 PM.
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12-10-2012, 12:40 PM #5531
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12-10-2012, 12:47 PM #5532
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12-10-2012, 12:49 PM #5533
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12-10-2012, 12:56 PM #5534
Don't forget to abs brahs so we can have nice things to look forward to when cutting.
My absless cut this past summer:
Don't want this feel again.
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12-10-2012, 12:59 PM #5535
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12-10-2012, 01:08 PM #5536Routine: PHAT
Beg- (Jan 21 '12): S:190x5 B:155x5 D:260x5 (BW: 152)(BF:16%)
End- (Apr 30 '12): S:230x5 B:175x4 D:320x5 (BW: 162)(BF:18%)
Goal (Apr 30 '12): S:225x5 (MET) B:185x5 (MISSED) D:295x5 (DEMOLISHED) (BW: 170) (FAILED)
Current Lifts: S:230x5 B:180x5 D:325x5 (6'1 163 16%) (Mar 3 '13)
Curr Estimated 1RM: S:275 / B:215 / D:375 Total: 865 (BW: 163) (Mar '13)
Prior Best Estimated 1RM: S:270 / B:205 / D:370 Total: 845 (BW: 162) (Apr '12)
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12-10-2012, 01:13 PM #5537
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12-10-2012, 01:14 PM #5538
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12-10-2012, 01:23 PM #5539
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12-10-2012, 01:24 PM #5540
- Join Date: Sep 2010
- Location: Bradenton, Florida, United States
- Posts: 1,666
- Rep Power: 4875
Remember the 531 template is only a template. Modify it to your liking or needs. I do two separate sheets from week to week. Sheet A is Back Squats, Flat Bench, Deads, Standing OH Press the next week I will do sheet B, Front Squats, Incline, Roman Deads, and seated OH press. My strength is increasing like crazy. Set PRs on everything but squats last week.
BoB
Please Fed-Ex me a burrito to try. I'm starving over here on my deload/cut day 3......how the hell did I do this for months on end last year?
Where the hell is Ex?
Boosted
How is the beard? I decided to grow a handle bar mustache with my viking beard. I bought the wax for it today!!
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12-10-2012, 01:26 PM #5541
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12-10-2012, 01:29 PM #5542
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12-10-2012, 01:50 PM #5543
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12-10-2012, 02:51 PM #5544
5/3/1 is a program not a template, there are different structures. Wendler says several times if you change it then you aren't doing 5/3/1. I did adjust accessories when I did for 4 cycles, but not the 5/3/1 movements, it impedes overload if you constantly switching the movement.
follow me on IG @ampUP11
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12-10-2012, 05:08 PM #5545
Thought I would share my pumpkin pie sludge recipe with you guys since its that time of year.
Mix
1/3 cup (90g) pumpkin pie filling
1 tbsp (17g) graham cracker crumbs
1/2 tbsp (8g) natty PB
1 tbsp almond milk (or w/e milk you want)
Mix this until smooth (about 20-30 sec)
Add 2 scoops vanilla whey (add 1 scoop, mix, add 1 scoop, mix)
Put in the fridge at least 20 mins
Add some whipped cream and pumpkin spice and enjoy.
Macros:
Protein 52g
Carbs 44g
Fat 8g
449 calories
Minimalist Crew
-- Spring Cutters Crew --
A JA cake a day keeps the binge away.
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12-10-2012, 05:17 PM #5546
- Join Date: Dec 2011
- Location: Sydney, New South Wales, Australia
- Posts: 15,331
- Rep Power: 62689
so true. i hate when hippies say abs are built in the kitchen..these are the same *******s who are 110lb with no ab's still cutting.
ab's are built in the phucking gym. doing deads with no belt and weighted decline crunches and other various exercises.
nothing is just given to you.
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12-10-2012, 06:53 PM #5547
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12-10-2012, 08:13 PM #5548
do you enjoy your genetics? :P
haha no hate... i still have abs somehow even though i didnt before I cut.
Although I will say... if you don't deadlift or squat a lot and also don't train abs then you won't have any when you cut... most of my ab work is from heavy ass sets of squats and deads and some hanging leg raises and abs work maybe once every 2 weeks. (although I should more cuz I want bigger abs now)Hunger is temporary, Glory is Eternal.
Spring Cutters 2012
2/15/2012 - Day 1 cutting - 203.2 lbs
6/01/2012 - Day 108 cutting - 174.4 lbs
6/28/2012 - Day 135 cutting - 169.0 lbs
Cut complete.
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12-10-2012, 08:26 PM #5549
that was this summer, there was a layer of fat on my mid and lower belly that layer has creeped up a bit now
tried yoga, chits difficult
but true, only ab work I do is laughing on the misc
is that your current pic in the avi?
do you still abs just in the kitchen? semi srs lol
will google.com, I am doing the p90x ab ripper to get that muscle to mind built up with my abs
mad jelly, but than again you actually lift heavy weights year round
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12-10-2012, 09:51 PM #5550
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