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  1. #181
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
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    Originally Posted by Bnizzle163 View Post
    Looks like you're making some good progress, sir! What are your macros sitting at?
    thanks! I'm really liking 5/3/1 and how its shaping up! currently im doing 215p/455cho/70f on regular days, 205p/605cho/60-75f on re feeds
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  2. #182
    Self proclaimed sorcerer Bnizzle163's Avatar
    Join Date: Nov 2006
    Location: Lemont, Illinois, United States
    Stats: 5'9", 172 lbs
    Posts: 9,610
    BodyPoints: 4990
    Rep Power: 8160
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    DAMN dude! Really cranking out some carbs on those refeeds. Me likey
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

    Quest Bar Rep
    http://www.bodybuilding.com/store/quest/
    http://www.facebook.com/questbar
    http://www.questnutrition.com

    Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
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  3. #183
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    Originally Posted by Bnizzle163 View Post
    DAMN dude! Really cranking out some carbs on those refeeds. Me likey
    yah i cant complain. tomorrow will be the 1st go at 600g+ so we will see what happens! might have to go through your log and get some ideas
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  4. #184
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
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    3/4/2012

    Weight: 169.1

    Off day

    Nutrition:
    Refeed

    Notes:
    Been slacking on keeping this thing updated lately. Life gets busy and this is what happens. Started my new job and it is going good. Have another interview coming up this week at one of SF's best new restaurants so I am hoping I land that. Then I will really have no life outside of work and training. Although I have been really busy, I have been enjoying SF alot. Really getting accustomed to living here and finding new things I like more and more each day. I am doing my best to balance life so I am not so focused on one thing and become obsessed.

    But I did start my 2nd round of 5/3/1 this week and what do ya know, it went better than expected except I had a hiccup on my squat session so need to go back and fix that problem for next week. I am trying to get my main 3 lifts up the best I can so I can atleast put up a decent showing in April. BTW looking forward to meeting alot of you guys that I haven't met yet, this is gonna be a great 3DMJ meet up.

    On a more personal note, another reason I haven't been on this as much is I got a call last weekend on my birthday from my dad saying my grandma was/is in the hospital. She had developed pnuemonia and the doctors weren't giving her much of a chance so I spent the whole week worrying and I made a trip back home this weekend so I could see her. I am happy to report she is doing ALOT better but is still in the hospital but she is a fighter so I am just keeping positive thoughts and my prayers going.

    Since I have been slacking so much, I though I'd compensate by giving you guys some food pornz from the past week (sorry I am a little computer illetirate so you are gonna have to click on the links to see)
    Attached Images
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  5. #185
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
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    Rep Power: 24
    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    heres two more....
    Attached Images
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  6. #186
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
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    Rep Power: 24
    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    1/5/2012

    Morning Weight: 172.1 (strong refeed)

    Cardio:
    MISS-stairmaster=300kcals
    HIIT-treadmill ss with rower=100kcals

    Abs:
    5 exercise circuit-15 reps each-2x

    Macros:
    215/450/66
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  7. #187
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
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    Rep Power: 24
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    1/6/2012

    Morning Weight: 170.2

    Workout: Military Press 5/3/1 Rd 2, Wk2
    *warm ups excluded

    1x3@100
    1x3@115
    1x3 or more @130---got 3

    Chin Ups

    BWx8,7,6

    Underhand Grip Lat Pulldown
    130x8--3 second squeeze

    Dips
    BWx12,13

    HIIT-eliptical=100 kcals

    Macros:
    215/450/68
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  8. #188
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
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    Rep Power: 24
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    3/7/2012

    Morning Weight: 169.1

    Workout: Deadlifts 5/3/1 Rd 2 Wk 2
    *warm ups excluded

    1x3 @ 230
    1x3 @ 260
    1x3 or more @ 295---got 3
    5x10 @ 165

    Good Mornings

    4x8 @ 95

    Calve Raise

    2x12 @ 160,170

    Hanging Knee Raise

    2x12

    HIIT-eleptical=100 kcals

    Macros:
    215/446/67
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  9. #189
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
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    3/9/2012

    Morning Weight: 169.1

    Workout: Bench 5/3/1 Wk 2 Rd 2
    *warm ups excluded

    1x3@145
    1x3@165
    1x3 or more@185---got exactly 3
    5x10@105

    DB Rows
    1x8@50
    1x8@65

    Chest Supported T Bar Row
    1x8@2 plates
    1x6@2 plates+25

    DB Incline Press
    2x10@60

    HIIT-eliptical=100 kcals

    Macros:
    215/452/70


    3/10/2012

    Morning Weight:169.1

    Workout: Squats 5/3/1 Wk 2 Rd 2
    *warm ups excluded

    1x3@190
    1x3@220
    1x3 or more @245---got 2 (honestly think I could have squeezed out 1 more if I had a spotter but I chickened out and left it at 2)
    5x10@135

    Leg Press
    4x10@5pps,5pps+25,5pps+35,6pps

    Lying Leg Curl
    1x13@70
    1x10@90

    HIIT-bike=100 kcals

    Macros:
    215/443/65
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  10. #190
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    3/12/2012

    Morning Weight: 170.2

    Cardio:

    MISS-stairmaster and eliptical=400 kcals

    Abs:

    Rope Crunch 3x20
    ss w/
    Plank Variations 3x30 second holds


    3/13/2012

    Morning Weight: 169.2

    Workout: 5/3/1 Military Press Rd 2, Wk 3
    *warm ups excluded

    1x5@115
    1x3@130
    1x1 or more @145---struggled but couldnt get this weight up so i dropped it down to 135 and hit that 1x
    5x10 @ 70

    Chin Ups

    10,8,7,6xBW

    Cable Upright Rows

    1x13@60
    1x12@80

    HIIT=100 kcals

    Macros:
    214/448/70

    Got an update from Berto and gonna keep running with 5/3/1 and macros are staying the same. Looking to add another 3lbs and then we are gonna tighten things up a bit.
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  11. #191
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
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    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    3/14/2012

    Morning Weight:169.2

    Workout: Deadlift 5/3/1 Rd 2, Wk 3
    *warm ups excluded

    1x5@255
    1x3@275---was supposed to be 285
    1x1@275---was supposed to be 1 or more at 320 (ill explain in notes)
    5x10 @ 170

    Good Mornings
    2x8@80

    Back Extensions
    2x10@BW

    Hanging Leg Raise
    4x10

    HIIT-eliptical=100 kcals

    Macros:
    215/450/68

    Notes:
    Well I guess it had to happen at some point but I think I have finally hit a wall, I think its both physically and mentally. With yesterdays failed attempt in the back of my head, I tried my best to start this workout with a positive outlook and goal in mind. My warm up sets flew off the ground and felt great. Got into my 1st working set and that felt good too. Loaded up 285, approached the bar, pulled and nothing happened. WTF?! So decided to take off 10lbs and hit 275x3 which felt fine. I decided to just keep the 275 and go for a single instead of loading up the 320 and risking injury or some other kind of accident. Pressed on with the rest of my workout and finished up strong. But reflecting back, I think this is just an off week for me. I guess we all have them and you just gotta get through it the best you can and keep your head up. Sucks though because I was really looking to hit some PR's. Got a deload next week so gonna take that time to really focus and then come back stronger than ever.
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  12. #192
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
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    Well after hitting a wall earlier in the week, I came back with a vengeance and made sure to finish the week out strong....

    3/16/2012

    Morning Weight: 165.4

    Workout: Bench 5/3/1 Wk 3, Rd 2
    *warm ups excluded

    1x5@160
    1x3@180
    1x1 or more@200---pretty sure this is a PR (bench has always been my weak point)
    5x10@105

    HS Row
    3x6@2pps

    Cable Row
    1x8@140---2 second hold, 2 second negative

    DB Incline
    1x12@55
    1x9@65

    HIIT-eliptical=100kcals

    Macros:
    215/450/69

    3/17/2012

    Morning Weight: 168.0

    Workout: Squats 5/3/1 Wk 3, Rd 2
    *warm ups excluded

    1x5@210
    1x3@240
    1x1@245
    1x1@250
    5x10@140

    Leg Press
    1x10@5pps
    1x6,8,8@6pps

    Lying Leg Curl
    2x12@80---2 second negatives

    HIIT-bike=100 kcals

    Macros:
    215/448/66---squeezed in a Guinness for St. Patty's Day
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  13. #193
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    3/20/2012

    Morning Weight: 169.4

    Workout: Military Press 5/3/1 Wk4, Rd 2--deload
    1x5@65
    1x5@80
    1x5 or more@95---got 10
    5x10@80---by the 9th rep of each set, this got real heavy!

    Chin Ups
    1x9,8,7,6@BW
    ss w/
    KB Swings
    2x12@40

    HIIT-eliptical=100 kcals

    Macros:
    215/418/67
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  14. #194
    Pro Natural Bodybuilder FATHER FLEX's Avatar
    Join Date: Jan 2002
    Location: Hayward, California, United States
    Age: 31
    Stats: 5'9", 184 lbs
    Posts: 16,277
    BodyPoints: 9010
    Rep Power: 14766
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    Singlet party on the horizon!
    100% Natural Bodybuilding!
    http://www.3dmusclejourney.com/

    Where there are no men be a man.

    Even a genius asks questions.

    Knowledge is the child of confusion.
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  15. #195
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    Originally Posted by FATHER FLEX View Post
    Singlet party on the horizon!
    pretty in pink?
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  16. #196
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
    SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000) SiSu247 has much to be proud of. One of the best! (+20000)
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    3/21/2012

    Morning Weight: 169.4

    Workout: Deadlifts 5/3/1 Wk 4, Rd 2---deload

    1x5@125
    1x5@160
    1x5 or more@190---got 20
    5x10@160---speed reps

    Hanging Leg Raise
    5x10

    Laying Leg Curl
    2x12@60,80---2 second negatives

    HIIT=100 kcals

    Macros:
    215/440/64 + 1 glass of red wine put me exactly at my kcals for the day
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  17. #197
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
    Age: 27
    Stats: 6'0", 160 lbs
    Posts: 361
    Rep Power: 24
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    3/23/2012

    Morning Weight: 167.5

    Workout: Bench 5/3/1 Wk 4, Rd 2--deload

    1x5@80
    1x5@100
    1x5 or more @120---got 21---1 sec pause at bottom
    5x10@100

    HS Iso Row

    1x10@1pps+35
    1x10@2pps
    1x10@2pps+10
    1x9@2pps+10

    DB Incline
    2x10@55---1 sec pause at bottom

    MISS=150 kcals

    3/24/2012

    Morning Weight: 169.1

    Workout: Squats 5/3/1 Wk 4, Rd 2--deload

    1x5@100
    1x5@125
    1x5 or more@150---got 21
    5x10@125

    Leg Press
    2x8@5pps+5
    1x10@5pps+25

    SLDL
    2x10@155

    HIIT=100 kcals

    Notes:
    Took full advantage of this deload week. Feeling refreshed and ready for round 3 of 5/3/1. Berto and I discussed doing the PL meet in April but it just isnt gonna happen for me. I have a family vacation in the beginning of May to Costa Rica that I need to save for and money is tight as is so popping my PL cherry will have to wait until June. I will be at the PL meet in April in full support of my boys! Looking forward to meeting the out of town 3DMJ'rs.
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  18. #198
    Registered User SiSu247's Avatar
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    3/27/2012

    Morning Weight: 168.3

    Workout: Military Press 5/3/1 Wk 1, Rd 3
    *warm ups excluded

    1x5@95
    1x5@105
    1x5 or more@120--got 6
    5x10@80---was supposed to be at 70 but I was in a different world due to the meds I have been on..oh well

    Chin Ups
    BWx10,7,6,6,3

    Upright Row
    10@60x2

    HIIT=100 kcals

    Macros:
    215/447/67

    Notes:
    So I got sick over the weekend. Woke up Sunday with a swollen/sore throat, headache and body chills. Started taking medicine immediately to catch it before it got bad. Woke up Monday with the same symptoms. Went to work and ended up skipping my cardio session and coming home and slept 12 hours. Woke up on Tuesday a completely different man! Hit my workout hard and got this round of 5/3/1 off to a good start.
    Got my new update from Berto and looks like I am shooting for the 180's by August. Pretty excited to be seeing the 180's again cuz it has probably been 4 years since then. This time 'round will be a completely different 180 look though!
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  19. #199
    Registered User SiSu247's Avatar
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    3/28/2012

    Morning Weight: 172.0

    Workout: Deadlift 5/3/1 Wk 1, Rd 3
    *warm ups excluded

    1x5@205
    1x5@235
    1x5 or more @270---got 7
    5x10@160

    Hanging Leg Raises
    5x10

    Laying Leg Curl
    2x12@80

    HIIT=100 kcals

    Macros:
    215/445/68

    Notes:
    One of the trainers at the gym I work out wanted to work out with me, I don't think he knew what he was getting himself into with 5/3/1 deadlifts. Lets just say he was BEAT by the 5x10 came. Ever since I got sick, I have been feeling really strong and trying to stay on top of my game!
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  20. #200
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
    Location: Folsom, California, United States
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    3/30/2012

    Morning Weight: 169.6

    Workout: Bench 5/3/1 Wk 1, Rd 3
    *warm ups excluded

    1x5@130
    1x5@150
    1x5 or more @ 170---got 6
    5x10@100

    HS Iso Row
    1x10@1pps+35
    1x10@2pps
    3x10@2pps+5---one of the trainers I work with wanted to show me a trick that absolutely kills your back. When you are nearing failure, you hold and squeeze for 2 seconds and then another person pulls the handles away from you while you are trying to pull them back....yeah OUCH!

    DB Incline
    1x12@55
    1x10@55

    HIIT=100 kcals

    Macros:
    215/441/70


    3/31/2012

    Morning Weight: 166.9

    Workout: Squat 5/3/1 Wk 1, Rd 3
    *warm ups excluded

    1x5@165
    1x5@190
    1x5 or more @ 215---got 6
    5x10@130

    Leg Press
    2x6@6pps
    1x7@6pps
    1x6@6pps

    SLDL
    2x12@135---3 second pause at bottom

    MISS=100 kcals

    Macros:
    215/450/71
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  21. #201
    Registered User SiSu247's Avatar
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    4/2/2012

    Morning Weight:171.5

    Cardio: 10 minute at each, all MISS

    Rower
    Stationary Bike
    Eliptical
    Treadmill
    =400 kcals

    Abs:

    Weighted Leg Lifts
    3x12
    ss w/
    Planks
    3x30 seconds

    Macros:
    215/448/75

    Notes:
    After a successful refeed and all around good weekend, Berto surprised me and added another 10g fat to all days!
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  22. #202
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
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    4/4/2012

    Morning Weight: 169.8

    Workout: Dealift 5/3/1 Wk 2, Rd 3
    *warm ups excluded

    1x3@220
    1x3@250
    1x3 or more @285---got 5
    5x10@160

    Hanging Leg Raise
    5x10

    Calve Raise
    3x12@130,170,190

    Laying Leg Curl
    1x12@80
    1x10@80

    HIIT=100 kcals

    Macros:
    215/445/76.5

    Notes:
    Making strides is the name of the game now. 3 weeks ago I couldnt even move 285 and now I hit it 5x. Felt really good to break that barrier. Started to throw in calves on deadlift day as I feel like I have been neglecting them. I finally feel like I am gaining size, especially in my legs and back. Went on an interview today and my dress pants that usually fit somewhat loose in the legs felt like some skinny jeans so that must be a good sign.
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  23. #203
    Registered User SiSu247's Avatar
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    some update pics from last week. sitting at 170.6 here..





    Last edited by SiSu247; 04-05-2012 at 08:59 PM.
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  24. #204
    Self proclaimed sorcerer Bnizzle163's Avatar
    Join Date: Nov 2006
    Location: Lemont, Illinois, United States
    Stats: 5'9", 172 lbs
    Posts: 9,610
    BodyPoints: 4990
    Rep Power: 8160
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    Awesome progress in here, man! Lookin lean in the 170's.
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  25. #205
    Registered User SiSu247's Avatar
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    Originally Posted by Bnizzle163 View Post
    Awesome progress in here, man! Lookin lean in the 170's.
    thanks man! trying my best to stay somewhat lean without that much fluff and still progress in my lifts..im hoping when i get to the 180's ill still be somewhat lean
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  26. #206
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
    Location: Massachusetts, United States
    Stats: 5'9", 150 lbs
    Posts: 11,270
    BodyPoints: 650
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    Been lurking a long time, good job man. Keep it up! So jelly of your macros lol
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  27. #207
    Registered User SiSu247's Avatar
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    Originally Posted by jpfaherty View Post
    Been lurking a long time, good job man. Keep it up! So jelly of your macros lol
    JP! thanks for droppin in..talk about jelly, you are lookin MEAN! your gonna do some damage! my macros are perfect for me right now..not gonna lie though, refeeds i do find kind of tough to hit 600+ cho
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  28. #208
    Registered User SiSu247's Avatar
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    4/9/2012

    Morning Weight: 174.1---lets just say a successful refeed from yesterday!!

    Cardio:
    MISS stairmaster-22 minutes
    LISS incline treadmill-10 minutes
    =400 kcals

    Abs:
    Rope Crunch
    3x15
    Leg Lifts
    3x15

    Notes:
    Getting prepared for a big week of 5/3/1...1's week..time to see what I am really capable of!
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  29. #209
    Registered User SiSu247's Avatar
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    4/10/2012

    Morning Weight: 172

    Workout: Military Press 5/3/1 Wk3, Rd3
    *warm ups excluded

    1x5@105
    1x3@120
    1x1 or more @ 135--got 2.5

    Chin Ups
    1x10@BW
    1x7,6@BW+5
    1x8@BW

    Dips
    2x12@BW

    HIIT=115 kcals
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  30. #210
    Registered User SiSu247's Avatar
    Join Date: Sep 2011
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    4/11/2012

    Morning Weight: 172

    Workout: Deadlift 5/3/1 Wk 3, Rd 3
    *warm ups excluded

    1x5@235
    1x3@270
    1x1 or more @300--got 2--new PR!!!
    5x10@160

    Hanging Leg Raise
    4x10

    Calve Raise
    3x15@150,190,210

    Seated Leg Curl
    2x13@105

    HIIT=115 kcals

    Macros:
    215/448/78

    Notes:
    If you would have told me 6 months ago that I would be deadlifting 300lbs I would have just given you a weird look because strength was something new to me and I was definetely a newbie when running a strength program. Hitting that 300 deadlift has lit yet another fire under me and I now have my goal set for 400. Not gonna rush it but the intensity has just turned up! I do gotta give a shout out to the freaks like Brett Freeman, Chris Lavado, Erick Koenrich(my bad if i butchered it), Matt Jensen, etc. who post up their amazing videos. MOTIVATION!
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