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  1. #931
    Je pense donc je suis 12ccopeland's Avatar
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    Cam - 5/3/1 Bodybuilder Template - Cycle 3, Week 1, Day 1 - Press

    Monday, November 5, 2012

    Military Press
    5 x bar
    5 x 25
    3 x 25
    5 x 30
    5 x 35
    11 x 35 (~77.2 lbs) Rep PR
    Didn't feel as strong as usual with these today but still managed to gain a rep despite upping the second to last set.

    Upright Row (EZ Bar)
    10 x bar
    10 x 28
    10 x 28
    10 x 33
    10 x 33 (72.75 lbs)
    Added these back in today and didn't feel anything bad in the shoulder! Happy about that.

    Seated DB Military Press
    12 x 12.5
    12 x 14
    12 x 14
    9 x 15 (33 lbs)
    More progress here.

    Bent-over DB Raise
    15 x 3 x 3
    10 x 5
    Tried moving up to 5kg dumbbells on the last set and form went to shiit. Think I'm going to change these to lying incline rear delt raises.

    Alternating DB Curls
    12 x 10
    12 x 10
    12 x 10 (22 lbs)
    7/6 x 12.5 (~27.6 lbs)
    Form wasn't the greatest with the 12.5s

    Cardio
    12 minutes on the cycling bike

    Remarks

    A decent workout today in my opinion. Was tired af as I procrastinated on some dumb ass assignment literally all day yesterday until 12:30 last night, so I had to get up at 6:30 to get it done before going to the gym. Pretty pumped to deadlift tomorrow though .

    Some old bloke fukkin grabbed my towel by mistake in the locker room when I was changing and I had to get heading quick because I had class and the commute is 30 minutes, so lost my gym towel :| .
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  2. #932
    FerrumBrah. AdamNW's Avatar
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    well done with OHP bro!
    "It is what you do with the knowledge that dictates who you are" - Xuaxace
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  3. #933
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by AdamNW View Post
    well done with OHP bro!
    Haha thanks brah, only about 100 lbs before I'm caught up to you
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  4. #934
    The All-American American Woody-5's Avatar
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    Nice rep PR on that OHP mon ami!



    Also, Maine saw a few snowflakes today
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  5. #935
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by Woody-5 View Post
    Nice rep PR on that OHP mon ami!



    Also, Maine saw a few snowflakes today
    thanks woodman I'm so jealous about the snow. Shiits pretty man; makes me feel warm and fuzzy inside.
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  6. #936
    Registered User jshaw5's Avatar
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    Originally Posted by 12ccopeland View Post
    I'd convert it into lbs but then when it comes time to the gym I'm using kgs anyway so I'd be using the original calculation in kgs :d
    What is the smallest weight they have at the gym? You're using the black iron beast calculator right? The default setting on that calculator assumes you don't have anything smaller than 2.5kg plates, but you can put in that you have as small as 1/4kg plates.

    Nice job on the PR man.
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  7. #937
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by jshaw5 View Post
    What is the smallest weight they have at the gym? You're using the black iron beast calculator right? The default setting on that calculator assumes you don't have anything smaller than 2.5kg plates, but you can put in that you have as small as 1/4kg plates.

    Nice job on the PR man.
    Yeah I am using that; unfortunately it's right to assume that as well :/ Thanks about the PR
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  8. #938
    Je pense donc je suis 12ccopeland's Avatar
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    Cam - 5/3/1 Bodybuilder Template - Cycle 3, Week 1, Day 2 - Deadlift

    November 6, 2012

    Deadlift
    5 x 50
    5 x 65
    3 x 75
    5 x 80
    5 x 95
    6 x 105 (231.5 lbs)
    First rep DOH grip, last 5 reps mixed.

    DB Row
    15 x 12.5
    15 x 12.5
    15 x 12.5
    15 x 14 (30.9 lbs)
    Form still feels iffy with these; might drop the weight to 10 kgs to really develop mind-muscle powers.

    Chinups (NG)
    2 x BW
    3 x BW-20
    5 x BW-20
    7 x BW-20
    6 x BW-20
    ehh

    Assisted Wide-grip Pull-ups
    6 x bw-30kg
    4 x bw-30kg
    5 x bw-30kg
    5 x bw-30kg

    Back Extension
    20 x BW
    15 x BW + 10kg
    Cut these short because my right nut kept falling in an odd position and getting squished (srs).

    Decline Sit-ups
    20 x BW
    15 x BW+10
    10 x BW+10
    10 x BW+10

    Cardio
    Treadmill - Forgot to look at the stats in the end, but I know I ran the first mile at a 7:25 minute mile pace.



    Remarks

    Workout didn't go as well as I wanted it to today. Didn't get quality sleep last night, thus you add onto that 6 hours of class and 2 hours commuting and you get a mediocre af workout. So tired. How's the deadlift form look? Gonna sleep so hard right now.
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  9. #939
    Je pense donc je suis 12ccopeland's Avatar
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    HOLY SHIIT GUYS I WAS CHOSEN TO LOG INFINITE LAB'S NEW PREWORKOUT!!!!!!!!!!!!!!!!!!!!!!!!!

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  10. #940
    Agent of Swole jeezyreezy's Avatar
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    Solid back work yesterday! You'll be doing chins like a champ in no time

    Congrats on picking up the log!!
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  11. #941
    Je pense donc je suis 12ccopeland's Avatar
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    Originally Posted by jeezyreezy View Post
    Solid back work yesterday! You'll be doing chins like a champ in no time

    Congrats on picking up the log!!
    Thanks Jeez! I'm good for like 4-5 bw chins using underhand grip, but neutral grip is a disaster for me, and it doesn't help that I've gained a lot of weight haha. I'm so pumped for this log; and it's for a pre workout which is just what I wanted to log
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  12. #942
    Je pense donc je suis 12ccopeland's Avatar
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    Angry Cam - 5/3/1 Bodybuilder Template - Cycle 3, Week 1, Day 3 - Bench

    8 November, 2012

    Bench Press
    5 x 30
    5 x 35
    3 x 40
    5 x 45
    5 x 50
    5 x 60 (132.5 lbs)

    Incline DB Bench Press
    10 x 15
    10 x 15
    10 x 15
    10 x 15 (33 lbs)

    DB Bench Press
    8 x 20
    10 x 17.5
    10 x 17.5
    9 x 17.5 (38.6 lbs)

    Assisted Dips
    5 x BW-15kg
    4 x BW-15kg
    6 x BW-15kg
    5 x BW-15kg

    Pec Flyes
    10 x 10
    10 x 10
    10 x 10
    10 x 10 (22 lbs)

    Tricep Pushdown (machine)
    10 x 12.5
    10 x 10
    10 x 10
    10 x 10
    \/\/\/Drop Set\/\/\/
    5 x 7.5
    \/\/\/
    8 x 5

    Cardio
    11 minutes going hard on the cycling bike



    Remarks

    What in the actual fuk. I literally have no clue what went on today. Got into the gym pumped for chest day and then everything went to shiit. I'm not sure why but my last set of bench I just wasn't focused a bit; I'm not sure if it's because I've been horrifically tired lately even with adequate amounts of sleep (kind of nervous about that...) or if I just set up too fast or what. My form was horseshiit with these today, which is extremely rare as my bench form has been good since I first fixed it a long time ago. I took a vid of the set but my iMovie is fukked right now and won't even let me create a project, so it will be up later.

    Today was the first time I've incorporated incline db bench press into the mix. I vidded that as well and I'm really looking for criticism on that as I haven't really done many before. Weight was depressingly low. Even more depressing though was having to lower the weight on db bench press afterwords from 20kg to 17.5! I'm just completely lost right now. Of course to add on I lost 4 reps on dips. Must have gained more weight and lost more strength and anticipated last week.

    Edit: Mood just got lifted slightly as I have just found out that I won some Amino Recovery from a promo run by Kate Kennedy
    Last edited by 12ccopeland; 11-09-2012 at 09:53 AM.
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  13. #943
    Registered User jshaw5's Avatar
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    You still got all your reps on bench, don't worry about the assistance work, just chalk it up to a bad day and you'll bounce back next time.
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    175 (385) / 115 (253) / 197.5 (435)

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  14. #944
    The All-American American Woody-5's Avatar
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    You hit your required reps so don't sweat the other stuff

    Adding the new acessory definitely could have cost you some reps on the following movements

    Just gotta take what you can get and move on to the next session
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  15. #945
    Je pense donc je suis 12ccopeland's Avatar
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    Cam - 5/3/1 Bodybuilder Template - Cycle 3, Week 1, Day 4 - Squat

    November 9, 2012

    High-Bar Back Squat
    5 x 40
    5 x 50
    3 x 60
    5 x 65
    5 x 75
    5 x 85 (187.4 lbs)

    Leg Press
    10 x 180
    10 x 185
    10 x 190
    10 x 195 (430 lbs)
    Got an extremely bad headache doing these; makes me really nervous..will explain below

    Leg Extensions
    12 x 30
    12 x 30
    12 x 30
    12 x 30
    This were challenging today; especially with such a bad headache.

    Seated Leg Curl Machine
    12 x 30
    12 x 30
    12 x 35
    12 x 35
    Reps with 35 were a bit rushed.

    Standing Calf Raise Machine
    15 x 80
    15 x 100
    15 x 110
    10 x 100
    \/\/\/Drop Set\/\/\/
    8 x 70
    \/\/\/
    6 x 40

    Seated Calf Raises
    15 x 30
    15 x 35
    12 x 40
    8 x 45

    Decline Sit-ups
    12 x BW+10kg
    12 x BW+10kg
    10 x BW+10kg
    10 x BW+10kg

    Cardio
    Equpiment: Cycling Bike
    Duration: 10 minutes
    Intensity: 7/10



    Remarks

    Not going to complain too too much about this workout because although I didn't gain any reps whatsoever for squats, I know for a fact I did them with better form. Unfortunately on the last work set I was caught up with how easy the first three reps were, then I ended up losing tightness in my back on the fourth rep, which then had a negative affect on the fifth rep as well.

    Regarding the headache..I'm actually contemplating whether or not I should consider paying a visit to the doctor. All of last week and this week I've noticed that I'm just slightly (not nearly completely which is odd) lightheaded, and then this week I've been having little headaches here and there. Also, no matter how well I sleep my eyes have been very heavy thus rendering me tired. Then today came with leg presses, and the headache I had after doing those was rather extensive. It was more on the top of my head and obviously I understand that the pressure to the head while doing heavy lifting could cause this, but it has never happened to me this badly. Thoughts?

    Edit: And on this day I broke 4000 rep power :')
    Last edited by 12ccopeland; 11-09-2012 at 12:58 PM.
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    Originally Posted by 12ccopeland View Post
    Thanks Jeez! I'm good for like 4-5 bw chins using underhand grip, but neutral grip is a disaster for me, and it doesn't help that I've gained a lot of weight haha. I'm so pumped for this log; and it's for a pre workout which is just what I wanted to log
    Dude just hit a pullups pr of 16 all the way downsssss!!!!
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    holy fuk dude; brb doing one pull up.
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    Matching squat reps with improved form is definitely a step forward

    Any stress that could be causing the headaches? Maybe just a touch of a cold?
    Hopefully they subside soon regardless of the cause
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    Originally Posted by Woody-5 View Post
    Matching squat reps with improved form is definitely a step forward

    Any stress that could be causing the headaches? Maybe just a touch of a cold?
    Hopefully they subside soon regardless of the cause
    Yep, I think I may have been able to get 6-7 if I wouldn't have lost tightness but oh well, c'est la vie.

    Not really any stress to cause the headaches. I'm just hoping they're nothing serious serious.
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  20. #950
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    Hydration? electrolytes? Are you sleeping? Low back pain?
    A well regulated militia being necessary to the security of a free state, the right of the people to keep and bear arms shall not be infringed

    We don't rise to the occasion, we fall to our level of training.

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  21. #951
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    Originally Posted by Bumpus View Post
    Hydration? electrolytes? Are you sleeping? Low back pain?
    Hydration is good; I've been drinking over a gallon of water a day lately, as I thought that was the problem at first. Sleeping is okay. I've been waking up in the middle of the night having to piss because I drink so much, so usually it's 7-8 hours broken into two segments. I eat a ton of fruit, vegetables, meat, and dairy product each day so I think electrolytes should be good.

    As for back pain..I don't have lower back pain but I do/did especially have really bad upper back pain from my backpack being too heavy. I also still have the thing in the right side of my upper back that hurts and gets knotted up then cracks when I breathe in or move in a certain way.
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  22. #952
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    Originally Posted by 12ccopeland View Post

    As for back pain..I don't have lower back pain but I do/did especially have really bad upper back pain from my backpack being too heavy. I also still have the thing in the right side of my upper back that hurts and gets knotted up then cracks when I breathe in or move in a certain way.
    Get a massage or some such. I'll get wicked headaches, eye pain and such from my lower back being messed up and pulling muscles/pinching nerves.
    A well regulated militia being necessary to the security of a free state, the right of the people to keep and bear arms shall not be infringed

    We don't rise to the occasion, we fall to our level of training.

    I was born a shotgun in my hands. Behind the gun I'll make my final stand and that's why they call me Bad Company

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  23. #953
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    Originally Posted by Bumpus View Post
    Get a massage or some such. I'll get wicked headaches, eye pain and such from my lower back being messed up and pulling muscles/pinching nerves.
    I'll price check that chit. I'm just most nervous of something like cancer or even a benign tumor at that (knock on wood for both of those things).
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  24. #954
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    Nice work yesterday! Great effort!!

    Hopefully the headaches go away soon.
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  25. #955
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    Originally Posted by jeezyreezy View Post
    Nice work yesterday! Great effort!!

    Hopefully the headaches go away soon.
    Thanks jeez!

    On another ESPECIALLY FUKKING IMPORTANT NOTE; DIS NIG GOT HIMSELF HIS FIRST KISS(ES) TONIGHT FROM A CUTE FRENCH GIRL.
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  26. #956
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    Originally Posted by 12ccopeland View Post
    Thanks jeez!

    On another ESPECIALLY FUKKING IMPORTANT NOTE; DIS NIG GOT HIMSELF HIS FIRST KISS(ES) TONIGHT FROM A CUTE FRENCH GIRL.
    I'll just go ahead and neg you since I'm assuming there aren't any pics...
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  27. #957
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    Originally Posted by Bumpus View Post
    I'll just go ahead and neg you since I'm assuming there aren't any pics...
    hahah you cheeky fukking kunt m8. It was at a house party (in france obviously) and i wasn't aware enough to ninja pics as I was buzzed/drunk lmfao. Girl fukking loved me though and wants to see me again, so in the case that I can find her on fb, expect future pics.
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  28. #958
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    Originally Posted by Woody-5 View Post
    Lmfao woodman I think seeing that was funny enough to make this hangover subside
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    AWWW YEAH MFer's; Just texted the girl and got immediate response saying she had fun last night. I'm fukking IN.

    Pic of girl (middle):


    Only one I get access unfortunately because she hasn't added me of FB yet. Still decent one but definitely looked better last night

    On a bodybuilding aspect now, I've decided that I'm going to do IF during my cut as everything I have ever heard about it is great. I'm going to check the times the cafeteria is open at my college to pick the best fasting period. In order to profit from the cafeteria (unlimited food obviously) I want to be able to go when it's open for breakfast, lunch, and dinner. I'm hoping that 10-6 works out as the eating block but we'll see.
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    Squat - Bench - DL - Front Squat
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