Adventure to men's physique.

[MikeWines]

Did you ever find out what was up with your hamstring?

[offroadatv200]

Nice!
I see its protein and creatine.
What are the others?




From the last videos these in my opinion look alot better and stronger

Squat - great, maybe your last rep or two get as low as the first one

Sumo - looks fine to me (i must say i have not done a sumo before) but it looks strong and your back looks fine

Nice workout!

So your going to stick to the 5/3/1 routine?
Also just curious you brought a weight belt a while ago do you use it? prefer it?

The other two prosupps supplements are pre workouts, one provides a pump, while the other provides the focus energy etc. They are a great combo, i take half a scoop of each. The pills help with the digestion of all the food i am eating.

Yeah i feel like the squats could have went lower, i should have recorded my first sets to make sure i was going low enough...well now i know for next time

Yeah i think i will stick it out for the 5 weeks to see how it goes. I like the template alot.

Funny you say that... I left it in the car and almost went back and got it, but i wanted to test it without it today. When i get to the 3's and 1's phase i will definitely bring it with me.

Thanks for the feedback Dean!!

[offroadatv200]

Did you ever find out what was up with your hamstring?

No sir, my assumption is that it was a pinched nerve or something of that nature. I have been stretching/foam rolling for a good 20-30 minutes pre and post workout trying to loosen everything up in hopes it would straighten itself out. I was also told a few positions to lay to "open" my vertabrae in my back to allow anything being pinched to be released. Feeling about 98% better.

[MikeWines]

No sir, my assumption is that it was a pinched nerve or something of that nature. I have been stretching/foam rolling for a good 20-30 minutes pre and post workout trying to loosen everything up in hopes it would straighten itself out. I was also told a few positions to lay to "open" my vertabrae in my back to allow anything being pinched to be released. Feeling about 98% better.

Good deal. Glad it worked out for you, back issues are nothing to mess with.

[offroadatv200]

Thanks.

Not at all, i was pretty nervous.

[offroadatv200]

Going to try and keep up with my weight during 5/3/1 while keeping my diet the same...See if it goes up / down.

Weight: 170.0 (-4.5) over the past 3 weeks, right on schedule.

Chest / tri's today was brutal. Im not sure if its the new preworkout or just the new program but the last two days ive been getting some dirty pumps! After my first set of incline DB press i was absolutely gassed...The dips were brutal...if you couldnt tell by the work

BB Bench press: 175x5, 215x5, 245x5.5

Incline DB: 90x9, 80x10, 80x10, 70x10

DB fly's: 45x12, 50x12, 55x11, 55x10

Weighted dips: 50x7, 30x7, BWx10, BWx10

Tricep cable extensions: 45x15, 45x14, 45x12, 45x10

Going to try and post up some horrific progress pictures tomorrow morning ;D

[curjo]

What were those stretches you did for your back? I am in desperate need of them!

[offroadatv200]

What were those stretches you did for your back? I am in desperate need of them!

These two helped alot. There is also another one, i am trying to find a video on it. In the first one, instead of twisting the upper body, hug your knee and pull it into your chest.

[curjo]

Thanks!

[jpfaherty]

Video critiques

Squat - Tough to tell from the angle, but make sure your breaking your hips before your knees. Also when you come down come down with the weight on the outside of your foot, pushing the floor away from you. Then when you come up push out against the floor with your feet (preventing your knees from coming it). It looks like your 3rd rep you leaned forward, just work on making each lift exactly the same. I noticed huge improvements when I really focus on "spreading the floor" (pushing out).

Sumo - Again it's tough to tell with the angle, but make sure that your arms go straight down and don't come in at an angle. If they come in at an angle your losing leverage/strength. I used to have this problem because my sumo stance was too close. Spread it out another inch and that way your legs won't push your arms in at an angle. After another watch your arms may be good, just something to think about. Also you have a great foot angle so don't mess with that.

Overall nothing bad to say at all! Nice work.

[offroadatv200]

Video critiques

Squat - Tough to tell from the angle, but make sure your breaking your hips before your knees. Also when you come down come down with the weight on the outside of your foot, pushing the floor away from you. Then when you come up push out against the floor with your feet (preventing your knees from coming it). It looks like your 3rd rep you leaned forward, just work on making each lift exactly the same. I noticed huge improvements when I really focus on "spreading the floor" (pushing out).

Sumo - Again it's tough to tell with the angle, but make sure that your arms go straight down and don't come in at an angle. If they come in at an angle your losing leverage/strength. I used to have this problem because my sumo stance was too close. Spread it out another inch and that way your legs won't push your arms in at an angle. After another watch your arms may be good, just something to think about. Also you have a great foot angle so don't mess with that.

Overall nothing bad to say at all! Nice work.

Squat - I did notice that left knee seems to cave in and i definitely leaned forward! I like the spreading the floor tip, i googled it and got a little more insight on it. Now i want to go squat again and try to improve it!

Sumo - definitely makes since with the arms. Now that i rewatch it and look at them they were going inward. Next week i will give the wider stance a shot and focus on the arms. would a side angle view be the best?

Thanks for the help, ill keep posting videos for you to critique till on get on your level

[jpfaherty]

Squat - I did notice that left knee seems to cave in and i definitely leaned forward! I like the spreading the floor tip, i googled it and got a little more insight on it. Now i want to go squat again and try to improve it!

Sumo - definitely makes since with the arms. Now that i rewatch it and look at them they were going inward. Next week i will give the wider stance a shot and focus on the arms. would a side angle view be the best?

Thanks for the help, ill keep posting videos for you to critique till on get on your level

Yeah, Front 3/4 view!

[Ccm644]

JP

Great advice

Be careful I think everyone will be asking/sending you videos

[offroadatv200]

JP

Great advice

Be careful I think everyone will be asking/sending you videos

Haha, JP's PM box is going to be overloaded

[offroadatv200]

Weight: 171.8 this morning

Took yesterday off and did 10 minutes on the stairmaster and 5 minutes of inclined walking. Finished with weighted cable crunches SS with woodchoopers, decline weighted crunches SS with decline mason twist, and ended with swiss ball leg raises. Yesterday was the first time i hit abs in along time and i can feel it. Going to make a point to hit them on every off day along with some cardio. Wanted to do another 15 minutes of cardio but i ended up chatting for to long. Working at the same gym you lift at isnt always the best idea.

Really, REALLY stressed out today. My roommates dogs got into a fight and it isnt ending well...The girl is talking about taking my friend to court because he doesnt want to pay the vet bills in full. (~2,000$) I have about $850 tied up in the ordeal and it is a f*cking fiasco. I just want to kick everyone out and go lift something heavy. Trying to keep my head straight and take it out on the iron >:O

Deadlifts are on the agenda for this afternoon.

[jpfaherty]

JP

Great advice

Be careful I think everyone will be asking/sending you videos

Haha, JP's PM box is going to be overloaded

LOL- Trust me, all the advice I'm giving I received by asking other members over the years! Love this forum

[offroadatv200]

Had a really good back session tonight. I murdered the deadlifts, rounded the 190 weight to 195 (I hate using the 2.5 pounders) and the 253 to 255. Really wanted to pull and pull and PULL, but stuck to the plan. Really need to work on my pull/chin ups. First time doing front squats and i actually enjoyed them. much easier to go deeper but had a hard time keeping it on my shoulders.

Left a lot of stress in the gym.

Thinking about dropping the carbs by 25 this week since the routine only calls for 4 sessions a week. Want to get leaner before summer time. Cardio and abs on the agenda for tomorrow.


Dead lift: 195x5, 225x5, 255x5

Front squat: 95x12, 115x10, 125x10, 135x10

Chin ups: 12, 9, 7, 7

Hammer strength row: 110x15, 130x15, 120x15, 130x15

Pullovers: 70x12, 70x11, 65x11, 60x12

[tripleh210]

Had a really good back session tonight. I murdered the deadlifts, rounded the 190 weight to 195 (I hate using the 2.5 pounders) and the 253 to 255. Really wanted to pull and pull and PULL, but stuck to the plan. Really need to work on my pull/chin ups. First time doing front squats and i actually enjoyed them. much easier to go deeper but had a hard time keeping it on my shoulders.

Left a lot of stress in the gym.

Thinking about dropping the carbs by 25 this week since the routine only calls for 4 sessions a week. Want to get leaner before summer time. Cardio and abs on the agenda for tomorrow.


Dead lift: 195x5, 225x5, 255x5

Front squat: 95x12, 115x10, 125x10, 135x10

Chin ups: 12, 9, 7, 7

Hammer strength row: 110x15, 130x15, 120x15, 130x15

Pullovers: 70x12, 70x11, 65x11, 60x12

Sounds like your lovin the 5-3-1, keep killin it dude!

[offroadatv200]

Didn't feel like I needed another day of rest so I hit shoulders and bis today. Changing the plan to two days on one day off. Got my weight mixed up on the last set of OHP, thought I had 125 on there

Felt really strong on the OHP, wanted to keep going. The BB curls were terrible, my bis were toasted by the end.

Time to go tear up some IHOP.


Standing OHP: 95x5, 105x5, 115x8

Seated DB press: 70x10, 70x10, 70x10, 70x9

BB upright row: 85x10, 85x10, 85x10, 85x10

DB incline reverse fly: 20x14, 20x12, 20x10, 17.5x10
SS
Barbell curls: 85x10, 75x10, 75x10, 65x10

[offroadatv200]

Sounds like your lovin the 5-3-1, keep killin it dude!

Love it man!

You know i will

[offroadatv200]

A few treats from yesterday

1 cup of oatmeal, 27g of fruity pebbles, 2 scoops of protein:




1 cup of mint cookie ice cream, 1 red velvet poptart (and daisy sitting so nicely thinking she is going to get some):



Should be nice and full for tonights leg session!! Hopefully my quads dont get to pumped like last time.

[jpfaherty]

LOL - My dog wakes up every morning with me and gets one bite of my poptart each morning then goes back to bed. If he doesn't wake up when I do then he gets up when he hears the toaster pop! haha

[offroadatv200]

LOL - My dog wakes up every morning with me and gets one bite of my poptart each morning then goes back to bed. If he doesn't wake up when I do then he gets up when he hears the toaster pop! haha

Hahaha our dogs are on the same page. They usually wake me up to go out, do there thing, come in and watch me cook / prep for the day and wait for me to drop something. Then when im done eating and prepping they go paw at the bedroom door for my girlfriend to let them back in there beds.

Gotta love the kids

[offroadatv200]

Decided to make today's leg work out a late night session, which wasnt my brightest idea. Monday nights are always packed with the "specials". Despite the unwanted crowd I had a really good session and I was impressed with my sumos and squats. Don't really feel that great so here is the workout and some pr0n.


Squat: 230x3, 245x3, 260x3

Sumo deadlift: 225x12, 235x12, 245x10, 255x11 (belt on)

Leg extension: 180x20, 180x15, 180x12, 180x10

Leg curls: 140x12, 140x10, 130x10, 130x10

Squats 260x3


Sumos 255x11


Slowly but surely theyre coming in!

[offroadatv200]

Weight: 170.0

Cant seem to shake the 170 mark! Sunday night i had a bit of a...lets just call it a " What are macros day". Plenty of ice cream, nilla wafers, and poptarts...oh and mexican food for lunch Knocked macros down to 335c/225p/70f as of yesterday to see what happens.

Hit chest and tri's on my lunch break this afternoon and it definitely wasnt my best work. Thought i was going to smash the bench press but i only got my required numbers. My rotator cuff / front delt ached more then usual. Dips went a little better since i did them before flys, but my flys suffered. Chatted for a good 5 minutes between sets 2-3 of dips (reason for getting more reps). Had to move a little quicker through the flys and kickbacks due to lack of time.

Also i noticed on my Incline DB Press that I have an endurance issue no matter the weight. Hit the 80's for 12 so i decided to drop to 70's for the next set and shoot for 15 but only managed 11. A little dissapointed, im thinking it could be a mental block or something.

Life keeps throwing me curve balls but i just have to keep grinding! Cant let the little things slow you down, just have to plow through them.


Bench Press 3's Wave

Flat Bench: 125x8, 185x5, 225x3, 240x3, 250x3

Incline DB Press: 80x15, 80x12, 70x11, 70x10

Weighted dips: 30x12, 30x10, 30x12, 30x9

DB Flys: 55x8, 45x10, 45x9, 40x12

Cable Tricep Kickback: 25x20, 35x12, 30x14, 30x11

[jpfaherty]

Form was on point in those vids! Nice work.

Nice DL battle wounds too

[offroadatv200]

Form was on point in those vids! Nice work.

Nice DL battle wounds too

Thanks man.

Haha, fuarkin sucks! Everytime i do them they bleed.

[MikeWines]

Thanks man.

Haha, fuarkin sucks! Everytime i do them they bleed.

Same, band aids stay stocked in the gym bag for this reason specifically. haha

[offroadatv200]

Same, band aids stay stocked in the gym bag for this reason specifically. haha

Haha I'll definitely be picking some up... All we have at the house is my girlfriends despicable me band aids...

[jpfaherty]

I'd rock those, or some hello kitty, maybe sesame street...!