Fasted
1 scoop FXT
9g SNS Citrulline Malate
3g Cissus XT
2caps Joint Fixx
Rower
CG Pause Bench
45x20
95x5
135x3
185x3
215x3
215x3
215x3
215x3
215x3
215x3
Bentover Row
135x12
185x8
185x8
185x6
Standing OHP
45x20
95x10
115x10
115x10
115x10
DB Curl
35x15
30x15
35x15 hammer
Easy work sets on bench, work sets are getting stronger, max better too.
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Thread: 5/3/1 Bros In Arms!
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12-18-2012, 12:50 PM #1381
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Meow
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12-18-2012, 01:10 PM #1382
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12-19-2012, 01:10 PM #1383
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Definitely.
Fasted
1 scoop FXT
9g Citrulline Malate
2caps Joint Fixx
3g Cissus XT
Rower
Deadlift
conventional
45x10
135x8
225x3
315x3
+belt
405x1
sumo
445x1
475x3
475x3
475x3
475x3
475x3
475x3
+suit bottoms
475x1
535x1
+straps up
585x1
Power Snatch
45x3x3
+hang
95x3
115x3
135x3
+floor + 2 hang
135x1 + 2
135x1 + 2
Wanted to mess around in the suit once before break, the 585 was cake, even after the 6x3 raw. Suit should add at least 30lbs IMO right now, and that's without altering the straps. Feels promising for deadlifts.
Meow
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12-19-2012, 01:12 PM #1384
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12-19-2012, 07:48 PM #1385
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12-20-2012, 03:36 AM #1386
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12-20-2012, 02:35 PM #1387
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12-22-2012, 03:29 PM #1388
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Thanks fellow manmore brahs.
Jungle Gym Workout
Pre-wo Coffee
Rower
5min
SLDL 4" deficit
135x15
135x15
135x12
+belt
330x10
330x10
330x10
330x10
Standing DB Press
35x2x15
55x2x10
55x8
Farmer Walk
100 per hand x50yd
100 per hand x25yd
100 per hand x25yd
100 per hand x50yd
100 per hand x25yd
Ring Pullup
BWx15
BWx12
BWx10
BWx10
TOO MUCH CARDO
Weights too light, reps too high, don't have enough cardio. SLDL was super fast, constant tension, brought back into deficit, explode up. Ran out of light, so had to stop, I'l post a picture of my setup next time I train.Meow
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12-22-2012, 03:32 PM #1389
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12-22-2012, 07:15 PM #1390
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12-23-2012, 02:52 AM #1391
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12-24-2012, 02:58 PM #1392
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12-24-2012, 03:05 PM #1393
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12-24-2012, 04:00 PM #1394
Notsureifsrs - brb bouncing weights off the soft ground and counting it (notsrs). Lmao - the set up made me giggle. Didn't you make an Atlas stone too? For 335, you're making it look like that's nothing to hold onto for that long. Also, your video from early in the week was awesome, great pull.
Sorry I didn't comment earlier or post all week - I was just completing another deload (I think staying with the deload at the end of the wave will help me address any of those back issues I had previously been having. Everything feelsgoodman so far). Also, I was 220.5 last Friday (goal was 220 by Christmas). Granted, I'm a little up on weight after being home for a few days but I can't complain.
Even though Cheesy lives in a place with snow all year round, and NomZ is at a place that never snows....
*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-24-2012, 09:51 PM #1395
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12-25-2012, 05:12 PM #1396
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Strong trolling, brb never touched the ground.
I have 35/55/75 DBs and 100s farmer handles.
Good to hear things are going well lifting, Merry Xmas.
Feels light man, just don't have the cardio for more reps.
Rower
5min
Bentover Row
135x3x20
Standing DB Press
35x10
35x10
55x10
55x10
55x10
DB Row
100x20
100x20
100x15Meow
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12-26-2012, 06:30 AM #1397
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12-27-2012, 08:35 AM #1398
Nomz, real talk.
5/3/1 truncated session (under 30 minutes including warm ups) 3-4X a week
or
30 minutes of BB complexes and similiar GPP sht 3-4X week
Goal: to keep from losing any more muscle but fit it in my limited time span. Also i currently can not front/back squat or PC/Dead with any significant weight. For that reason alone, i was thinking of doing complexes a few nights a week in mixing in HIIT every now and then.Fierce Five log:
http://forum.bodybuilding.com/showthread.php?t=172189533&p=1457532133
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12-27-2012, 02:53 PM #1399
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Not asian bro, not wacist. I only recently started focusing on rows again.
I have no idea, probably around the same or more like 5 yeats ago?
The first.
Can you do light good mornings and hypers? If you can, 3x week 30-70 reps.
Rower
SLDL 4" deficit
135x15
135x15
135x15
+belt
335x12
335x12
335x12
DB Snatch
55x5 each
75x3 each
75x2 each
Farmer Walk
100 per hand x45yds
100 per hand x40yds
100 per hand x30yds
100 per hand x20yds
Too much back pump, cut all exercises short bc too much pump.Meow
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12-27-2012, 03:01 PM #1400
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12-27-2012, 03:08 PM #1401
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Lol second person to call me out on this, I also wasn't rounding my lower back as I should with a proper stiff leg.
I had more leg stiffness than my conventional, so I called it SLDL. Plus the amount of deficit would make it challengining.
The sets I did today were stricter, just no lower back rounding.Meow
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12-27-2012, 03:17 PM #1402
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12-27-2012, 03:32 PM #1403
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12-27-2012, 03:40 PM #1404
'Too much pump' - NomZ problems.
Thursday Workout:
Bench: 185x5 210x5 240x6
DB Incline: 75x10 85x10 90x10 80x10 70x10
Dips: BWx10 +45x8 +70x8 +70x8 BWx10
DB Rows: 100x10 110x10 115x10 100x10
Decline Abs +25 lbs and Planks.
Quick workout, felt good getting back in for the first time in nearly a week - would have liked to have gotten back in yesterday but closed for holidays. Going to try to fit in workouts Th/F/Sa/Su this week, then closes again M/Tu for New Years, so I'll get back in on Wednesday. Some shuffling around of days, but it should work out (though 4 days in a row seems kind of groce). I may decide to just go tomorrow, break Saturday and lift again Sunday and split up my 4th workout day accordingly. I don't know.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-27-2012, 06:30 PM #1405
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12-27-2012, 06:34 PM #1406
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12-28-2012, 02:25 PM #1407
Friday Workout:
Front Squat: 185x5 200x5 225x5 255x7
Deadlift: 315x5 365x5 405x6
DB Lunge: 65x10, 70 2x10
One Legged HS Curl: 110 4x10
NomZ traps: 4.5p 3x10
Was a good workout - me gusta not having more than 8-10 people in the gym at once. The only real interdasting part is that the new workers are starting up - brb telling people they can't remove shoes for deadlift/squat, brb telling people they can't do box jumps in certain area. Lol'd. Anyway, I'm hoping to squeeze in a workout before leaving for most of the day tomorrow - if I can't, it looks like I'm trying to fit in press + accessories in with squat + accessories on Sunday. I do not want a 2.5 hour NomZ pump session.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-28-2012, 05:11 PM #1408
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12-29-2012, 10:21 AM #1409
Strong rows again lulz - I don't know how you do it. I'm pretty exhausted at my 8-10 reps on each of my sets. 20 is absurd to even think about. Dat grip, dat endurance! Good stuff. Have safe travels, and in to see what you show IO on Sunday. Snatch and Clean?
Saturday Workout:
Press: 95x5 115x5 135x5 155x7 135x7
DB Bench: 75x10 85x10 95x10 80x10
Pullups....Chinups: 10/8/8....6/5/5
RearDelt/RC/Lateral Raises
Was different working out only about 30 minutes after waking up, yet it felt pretty good. Maybe I was just excited to have only 4 other people in the gym this morning - a nice change. Still a quick workout, and now it's time to down some family chili and soup so I can sodium load some more trollol.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-30-2012, 01:06 PM #1410
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Back to the states, IO garage gym today to get back into things.
All kilos from here on out.
Low Bar SQ
20x3x10
60x3x5
100x2x3
130x2
+belt
150x2
160x2
180x2 (397lbs)
Snatch Grip Pendlay Row
60x3x10 (132lbs)
Floor RDL
60x10
100x4x4 (220lbs)
Shoulder Prehab
Just getting back into things today, heavier lifting tomorrow.Last edited by Nom Z; 12-30-2012 at 04:52 PM.
Meow
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