MKW’s “Making My Own Luck” Towards a 1,000 Pound Total Log

[JerG]

Sounds like everything is going really well man. Pound for pound, your OHP is really strong. Your work hours are insane too btw, especially for someone just starting out. I'm amazed that they are asking that much out of you already, but that could be a good thing in some ways.

Do you just lift on the weekends then? I cannot imagine being motivated to lift after working all day. Do you stare at a computer screen? I feel like doing that is so taxing heh. But I guess with the morning commute, lifting after work may be your only option.

[MKW]

Damn huge PR!

Pretty awesome while dropping lbs.

140x10 for your OHP Big time congrats on that rep PR.

Thanks boys!

Sounds like everything is going really well man. Pound for pound, your OHP is really strong. Your work hours are insane too btw, especially for someone just starting out. I'm amazed that they are asking that much out of you already, but that could be a good thing in some ways.

Do you just lift on the weekends then? I cannot imagine being motivated to lift after working all day. Do you stare at a computer screen? I feel like doing that is so taxing heh. But I guess with the morning commute, lifting after work may be your only option.

Thanks Jeremy. The biggest problem with the hours is the commute. Hours are 9 until about 8, although a couple of times this week (like yesterday) I left around 8:45. With the commute though a day like yesterday was 7:33 AM train in and a 9:07 train home. A big part of it is that since I'm new, I'm pretty slow on my tasks (for example I was the last person there last night). Another temporary issue is another worker is on a long vacation abroad so we are picking up the slack until he gets back. I think once I settle in it will be more like 7:30 PM exits most nights which is doable, especially if I lived in NYC.

Haha yeah I primarily stare at a computer screen but I am enjoying it. My current workout split is Saturday/Sunday, Tuesday/Wednesday. It sucks to lift after work and then go on the train but my iPhone keeps me company, haha. Wednesday I got out a little later than I wanted to and, because of the gym, took a 10:22 PM home (got in around 11:30). That one I won't sugarcoat, it blew.

Workout coming.

[MKW]

January 12, 2013: 5/3/1 Cycle 3, Week 2, Day 1

Box Squat

I went on a bit of a shopping spree with my Mom earlier (not complaining) to get presentable clothes so I was short on time on this one. I was OK with that though because I don't want to kill it with volume when I'm doing cardio/caloric deficit anyway.

Box Squats:

- 195 x 3
- 220 x 3
- 245 x 10 PR Big PR. I hit 245 x 8 on December 23rd as last cycle's 1+ day. Beltless.
- 245 x 1. Used my belt because I want to get used to the Inzer Lever. Honestly I don't really like it but I know it just needs to break in.
- 245 x 1

Cardio:

- 10 sprints on the recumbent bike.

Limped out. Bench tomorrow, 225 on my 3+ day. I'll check everyone's logs now.

[Anthony21]

January 12, 2013: 5/3/1 Cycle 3, Week 2, Day 1

Box Squat

I went on a bit of a shopping spree with my Mom earlier (not complaining) to get presentable clothes so I was short on time on this one. I was OK with that though because I don't want to kill it with volume when I'm doing cardio/caloric deficit anyway.

Box Squats:

- 195 x 3
- 220 x 3
- 245 x 10 PR Big PR. I hit 245 x 8 on December 23rd as last cycle's 1+ day. Beltless.
- 245 x 1. Used my belt because I want to get used to the Inzer Lever. Honestly I don't really like it but I know it just needs to break in.
- 245 x 1

Cardio:

- 10 sprints on the recumbent bike.

Limped out. Bench tomorrow, 225 on my 3+ day. I'll check everyone's logs now.

Big time box squat PR bro, you're just getting stronger and stronger.

[Filmbuff81]

Big PR mark! Awesome job! Very impressive.

Good inspiration for when I finally get back in a groove.

[MKW]

Big time box squat PR bro, you're just getting stronger and stronger.

Big PR mark! Awesome job! Very impressive.

Good inspiration for when I finally get back in a groove.

Thanks boys!

[MKW]

January 13, 2013: 5/3/1 Cycle 3, Week 2, Day 2

Bench Press

Conditions were not optimal today. Long day of studying and not as much sleep as I would like due to a later-than-usual night. Oh well, gotta live!

Bench Press:

- 175 x 3
- 205 x 3
- 225 x 5. I actually lost a rep here from another week. I wanted 7 and would have had six but had one of those awful spotters who tried to touch the bar after the 5th rep, causing me to say "No, no, I got it! I got it!" and of course that ruined the next rep. I thought I was going to have 7 after the first 2 reps. Oh well, next time.
- 225 x 1. 10+ reps easy. I need to get over the mental block of reps at 225.
- 225 x 1
- 150 x 10
- 150 x 10
- 150 x 10
- 150 x 10
- 150 x 10

T-Bar Rows (using 35s for more ROM):

- 70 pounds added x 15
- 90 pounds added x 15
- 115 pounds added x 15
- 115 pounds added x 15
- 115 pounds added x 15

DB Hammer Curls (strict 60 second rest):

- 35s x 10 (+5 pounds from last time)
- 35s x 8
- 30s x 12

DB Shrugs (30 seconds rest.. I'm noticing trap changes since I started doing it like this):

- 75s x 15
- 75s x 15
- 75s x 15
- 75s x 15
- 75s x 15

Post-Workout Nachos (who says you can't eat what you like on a cut?):



- 6 oz chicken
- 3 servings of whole grain tortilla chips
- 2 servings of mozzarella cheese
- 1 serving of chick peas
- onions

Notes:

- Eh, decent workout. I think I have a mental block with reps at 225. I need to get over that. If you saw my 1 reppers at 225 you'd think I had 7-8 easy. I'll get there.

[Filmbuff81]

Awesome job Mark.

At least you have the motivation to get in regardless of the circumstances.

[styler]

Nice volume on the workout...you've packed some more sets since earlier. I'm going to have to try that approach with the db shrugs.

[Anthony21]

Big time bench day bro, nice work and don't beat yourself down so much. Nice postworkout meal brother.

[ulsak]

Very nice benching bro! As for traps, you should go for Karkowsky Rows..

[Gordon Bombay]

Nachos on a cut bro? Hnnnnngghhh. I haven't been keeping up. What are you trying to cut down too?

Still rockin' I see.

[MKW]

Thanks boys! GB, I am just mini-cutting. I started around 189-191 and would like to get to around 185 but I'm not going to push it to do so. I already started adding calories back in to transition from a mini-cut to a mini-reverse.

Update: Sorry to everyone whose logs I haven't been active in the last couple of weeks. My schedule has been pretty insane (10:22 train home Wednesday, 11:22 train home Thursday/Friday, 10:22 train home Saturday... yes Saturday ). It should lighten up within a week at the latest, which will correspond with the beginning of Cycle 4. I will be back posting here as much as possible and am planning to post out Cycle Four goals in a few days. Starts Saturday.

In terms of lifts, they've been pretty terrible the last two weeks. No PRs to report. I'm still in the middle of the train/no sleep/work/study adjustment and didn't do any favors attempting a mini-cut under suboptimal conditions. It did more harm than good because I'm not yet comfortable at work to turn down lunch (social aspects), so it left me with a lot of estimates. I will slow gain until June and then consider the merits of another cut, particularly if I now feel more comfortable bringing lunch and losing the social aspect for a month or two.

I'll try and check in on everyone's log in the next day or two.

[Filmbuff81]

At least you are getting in there!

Even if no PR's you will at least maintain for the most part so that once you adjust the gains will come again.

[lllDBOlll]

Nice Benching and Box Squatting

Me Gusta Cheesy Nachos

[MKW]

Thanks boys! I'm genuinely sorry for how little I have been on here. Cycle 3 of 5/3/1 was a bit of a bust, particularly the last two weeks. I tried to mini as best as possible but my days were just absurd. 11:22 PM home again last night. With any luck I will have a sublet in NYC in the next week or two to make the days more tolerable from a time standpoint. Not complaining, just giving a reason for my lack of activity. Studied a solid 6 hours or so today but also hit my first workout of Cycle 4. It's time to get back on here and I think Cycle 4 is a good time to do so. I am also going to start using a Google Doc instead of a notebook, that way I can copy/paste and save time.

February 2, 2013: 5/3/1 Cycle 4, Week 1, Day 1

Box Squats

Box Squats:

- 135 x 5
- 175 x 3
- 190 x 5
- 215 x 5
- 240 x 13 (belt) PR
- 275 x 1 (not hard, belt)
- 160 x 10
- 160 x 10
- 160 x 10
- 160 x 10
- 160 x 10

(BBB not very difficult. Used a belt)

Calf Raise SS Cable Crunch:

- 1 plate x 20 SS 130 x 20
- 2 plates x 15 SS 200 x 12 (stack)
- 2 plates x 20 SS 200 x 12 (stack)

Notes:

- Squats felt great. Cut is over. I’m going to somewhat reverse as best as possible. Calories will be around 2,650 to start.

[Filmbuff81]

Big day.

Only suggestion would be to lose the belt for BBB.

But amazing day man!

[MKW]

Big day.

Only suggestion would be to lose the belt for BBB.

But amazing day man!

Thanks man! Yeah, it was my first day using it with BBB. I didn't really think about it to be honest. I guess it was because this is the first time I have used the belt on squats so I just stuck with it throughout. Definitely looked stupid to someone walking in late in my workout and sees me tired on 160 pound squats with a belt, haha.

[Filmbuff81]

Oh well if it was the first time then it's good to break it in!

You can ditch it eventually

How is the job going? Aside from crazy hours and getting to know everyone.

[MKW]

Oh well if it was the first time then it's good to break it in!

You can ditch it eventually

How is the job going? Aside from crazy hours and getting to know everyone.

Yeah man, I've had the lever for a while but haven't used it on squats. It was more of a hindrance than anything else until the last couple of days when it began breaking in more. It's still not even close to being "there" but it's better.

The job is good. I really like the work. It would be an easy balance without studying as well, but I can handle it and am going to get it all done. Next 4 months = studying, big PRs, and getting as good at this job as I can. Big things! But that's the last I'll say about what I want to do because I HATE talk. I'll post again in four months to review, haha. In the meantime, PRs.

[Gordon Bombay]

How's life going bud? Still kickin it?

I work with a couple guys who plan on taking the CFA II exam again. Their life is work, study, work study.