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02-25-2012, 03:14 PM #181
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02-25-2012, 03:25 PM #182
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
DAMN dude! Really cranking out some carbs on those refeeds. Me likey
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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02-25-2012, 03:40 PM #183
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03-04-2012, 02:56 PM #184
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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)
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03-04-2012, 02:58 PM #185
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03-06-2012, 06:17 AM #186
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03-07-2012, 07:40 AM #187
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03-08-2012, 04:40 PM #188
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03-10-2012, 09:54 PM #189
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-14-2012, 07:53 AM #190
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-15-2012, 06:31 PM #191
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-18-2012, 05:38 PM #192
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-21-2012, 06:33 AM #193
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03-21-2012, 10:04 AM #194
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03-21-2012, 08:16 PM #195
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03-22-2012, 01:39 PM #196
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-25-2012, 10:05 AM #197
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-28-2012, 06:00 AM #198
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-29-2012, 06:38 AM #199
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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03-31-2012, 10:07 PM #200
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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04-03-2012, 04:21 PM #201
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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04-05-2012, 07:38 PM #202
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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04-05-2012, 07:53 PM #203
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04-05-2012, 09:16 PM #204
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04-06-2012, 05:43 AM #205
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04-06-2012, 06:14 AM #206
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04-06-2012, 06:37 AM #207
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04-10-2012, 08:35 AM #208
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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04-11-2012, 05:58 AM #209
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04-12-2012, 05:26 PM #210
- Join Date: Sep 2011
- Location: Folsom, California, United States
- Age: 37
- Posts: 361
- Rep Power: 174
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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