Let the Journey Begin! Sisu247 offseason with 3DMJ

[SiSu247]

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

[Bnizzle163]

DAMN dude! Really cranking out some carbs on those refeeds. Me likey

[SiSu247]

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

[SiSu247]

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)

[SiSu247]

heres two more....

[SiSu247]

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

[SiSu247]

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

[SiSu247]

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

[SiSu247]

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

[SiSu247]

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.

[SiSu247]

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.

[SiSu247]

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

[SiSu247]

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

[FATHER FLEX]

Singlet party on the horizon!

[SiSu247]

Singlet party on the horizon!

pretty in pink?

[SiSu247]

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

[SiSu247]

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.

[SiSu247]

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!

[SiSu247]

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!

[SiSu247]

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

[SiSu247]

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!

[SiSu247]

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.

[SiSu247]

some update pics from last week. sitting at 170.6 here..

[Bnizzle163]

Awesome progress in here, man! Lookin lean in the 170's.

[SiSu247]

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

[jpfaherty]

Been lurking a long time, good job man. Keep it up! So jelly of your macros lol

[SiSu247]

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

[SiSu247]

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!

[SiSu247]

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

[SiSu247]

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!