Mongo's Training Log

[Juicemw]

MOngoooooo. I post on my de-loads, but I almost never see the point other then to stay in habit, so I feel you there. how did u de-load?

[lllDBOlll]

Making great progress Mongo, bench is coming along a treat... along with everything else

[Mongo81X]

Deload went fine, got in 2 very light full body workouts. I was really ready to go by mid week but I took off the entire week anyways. Felt great to get back to work on Monday, and Squats yesterday felt great. Off today and then some benching on thursday. Going to take the kid tirck or treating in a bit, should be fun. Hope everyone weathered that storm ok, alot of people I know back up north got alot of damage to thier homes and property. I have been eating everything in sight and have stayed at 254, I dont understand how my body is not gaiing any weight but Im happy its not lol.

[Anthony21]

Deload went fine, got in 2 very light full body workouts. I was really ready to go by mid week but I took off the entire week anyways. Felt great to get back to work on Monday, and Squats yesterday felt great. Off today and then some benching on thursday. Going to take the kid tirck or treating in a bit, should be fun. Hope everyone weathered that storm ok, alot of people I know back up north got alot of damage to thier homes and property. I have been eating everything in sight and have stayed at 254, I dont understand how my body is not gaiing any weight but Im happy its not lol.

What's up big Mongo. A stout 254 broseph

[Mongo81X]

Cycle 3 Week 1 Bench

Bench

85 x 5
110 x 5
130 x 3
140 x 5
160 x 5
180 x 10

Inlcine

130 x 10
130 x 9
130 x 9

Little pissed I couldnt get that last rep on the final two sets.

Decline

150 x 10
150 x 10
150 x 10

Tricep P/D SS W/ Lateral Raise

70 x 15, 15 x 20
70 x 15, 15 x 18
70 x 12, 15 x 16

Surpirsed I couldnt get 20 reps at all with the tricep pus downs but my tris were fried from all the pressing, the high rep lateral raises have definitely helped the low rep work from last cycle so I am keeping them on chest day fro this cycle as well.

Deads tomorrow, my legs are still sore from squats so I'm hoping they will be better tomorrow. If not, FUK IT, Im going in anyways lol.

[MakeGoBoom]

another real strong showing haus. numbers are always on the up and up.

[Mongo81X]

Yea man its been a nice steady climb, If I can keep this up I will be at most of my lift goals within a year. I'm trying to get my training Maxs at 275, 170, 300, 300 in Bench OHP Squat Deads respectively. For my size these are still modest numbers but It will be a nice accomplishment non the less.

Side note, I have been feeling alot of soreness in my front delts after chest day and was wondering if I should narrow my grip. It feels like my natural grip is to go a little wider then shoulder width but I'm wondering if it is keeping my bench numbers down because of the extra delt recruitment.

[Anthony21]

Strong bench is Strong

[ironwill2008]

I was really ready to go by mid week but I took off the entire week anyways.

Wise move, and one that always pays dividends.

[Mongo81X]

Didnt get my deads day in last week, Helped a friend move and my back was shot so didnt want to rsik a injury. I am doing deads today and switching squats to friday. Here is my shoulder workout from yesterday, will post back work out later on.

Cycle 3 Week 2 OHP

OHP

50 x 5
65 x 5
75 x 3
90 x 3
100 x 3
115 x 7

BBB OHP

65 x 10
65 x 10
65 x 10

Face Pull

70 x 10
70 x 10
70 x 10

Lateral Raise

30 x 10
30 x 10
30 x 10

Shoulders felt strong and I was very happy with the 7 reps, on 3s week my goal is 6 reps so the extra rep was a bonus. I didnt do triceps as usual because last week they were a little fatigued on bench day. Will be heading in the gym for deads in about a hour.

[Mongo81X]

Just finished Deads, I used the 5+ template even though its 3+ week because my plan is to get in the extra day of deads at the end of week three.

Cycle 3 Week 2 Deads

Deads

135 x 5
135 x 5
160 x 3
170 x 5
190 x 5
225 x 7

BO Row

185 x 10
185 x 10
185 x 10

Lat Pull Down

120 x 10
120 x 10
120 x 10

BB Curl

45 x 20
45 x 18
45 x 18

Off day tomorrow, was happy with the work out today lower back still a little sore from carrying furniture up steps but I am hoping it will feel better by the time squat day gets here.

[MakeGoBoom]

good stuff man

[Anthony21]

Strong Mongo. Nice work on your pulls.

[Mongo81X]

good stuff man

Strong Mongo. Nice work on your pulls.

Thanks guys, I have almost no DOMs which is a nice surprise. That week back off the deload was brutal but it seems my body adjusted to the workload again rather quickly. Enjoying the off day and will be ready to rock chest tomorrow. On a side note I am putting together a swing set for my daughter, this thing has about 300 parts and over 500 screws and bolts, and It is a nightmare lol.

[ddink]

Congrats on your weight loss! It took me 8 months, but I've gone from 308 to 225! Keep up the great work =)

So I decided to track my training online to keep myself accountable and have a easy reference point to see my progression. I have been back in the gym for 2 months, after a 7 year layoff, and have finalized my work out program. Started the year hovering around the 300 mark and have since dropped down to 257 as of yesterday morning, my goal is to get under 225 by New years while keep as much muscle as possible. Have only been tracking my calories and macros since joining this site and have seen a steady 2 pound drop a week so I am hoping this will continue and meeting my goal should not be a problem. My current split is 4 days a week. BACK/leg/bi , CHEST/shoulder/tri, OFF, LEG/back/bi, SHOULDER/chest/tri, OFF, OFF. The body part that is in bold is my priority for that day. I know this is not the split recomended, like Allpros or SS, this just happens to be what I enjoy and feel I get the best recovery on. I work out at home, in my garage, and have limited equipment at this point but enough to get the job done. I know i'm going to get sh!t for having a smith machine and not a power rack but I found a deal WAAY to good to pass up so this is what I am working with for now (will post pics later). The deal was a body solid smith machine, with lat tower (200 pounds in rack weight, upper and lower pully), olympic bar for smith, olympic EZ curl bar, a bunch of attachments for lat tower, 300 pounds of olympic weight w/ weight tree, bench w/ preacher curl and leg ext/curl, rubber flooring, delivery and install for $350 bucks. I plan on getting a power rack and more weight in the near future along with a real deal olympic bar (thinking rogue not sure yet), but this is not going to happen for a little bit. I also scored dumbells from 10-50 w/ dumbell rack for $200 awhile ago. So now you know a little about me and my gym, no one is probably going to read any of this so I am just talking to myself but hey whatever lol.

[ddink]

How often do you guys find yourself having to deload? Just when you reach a stall point?

[Mongo81X]

Congrats on your weight loss! It took me 8 months, but I've gone from 308 to 225! Keep up the great work =)

Thanks bro, I have gotten down as low as 252 but Have since been eating and got back up to around 255. I am not going to go back to cutting until after the holidays and most likely not until Feb. As long as I dont go over 262ish Ill be happy, want to be 235 by summer. Right now I just want to get as strong as possible.

How often do you guys find yourself having to deload? Just when you reach a stall point?

On the 531 program you are suppose to Deload after every cycle, which means every 4th week. But I Deload every other cycle which means its every 7th week for me.

[MakeGoBoom]

Yea man its been a nice steady climb, If I can keep this up I will be at most of my lift goals within a year. I'm trying to get my training Maxs at 275, 170, 300, 300 in Bench OHP Squat Deads respectively. For my size these are still modest numbers but It will be a nice accomplishment non the less.

Side note, I have been feeling alot of soreness in my front delts after chest day and was wondering if I should narrow my grip. It feels like my natural grip is to go a little wider then shoulder width but I'm wondering if it is keeping my bench numbers down because of the extra delt recruitment.

i would leave it were it is, wider is better imo. recruits more chest less arms/shoulders. if it's true pain then you have to adjust to compensate like me.

Thanks guys, I have almost no DOMs which is a nice surprise. That week back off the deload was brutal but it seems my body adjusted to the workload again rather quickly. Enjoying the off day and will be ready to rock chest tomorrow. On a side note I am putting together a swing set for my daughter, this thing has about 300 parts and over 500 screws and bolts, and It is a nightmare lol.

lol did that before i left w/ my drunking buddy. i kept telling him it was lopsided, he wouldnt listen. we got about 3/4's done and he was like, SOB it's lopsided. yeah no sh*t.

How often do you guys find yourself having to deload? Just when you reach a stall point?

depends on how you body reacts and how much weight you're pushing. this last itme i went 7 weeks and regretted it. 1st cycle i went 3 and didnt need it. so in general i think the further you are in the program the more often you should deload.

[Jasonk282]

Thanks guys, I have almost no DOMs which is a nice surprise. That week back off the deload was brutal but it seems my body adjusted to the workload again rather quickly. Enjoying the off day and will be ready to rock chest tomorrow. On a side note I am putting together a swing set for my daughter, this thing has about 300 parts and over 500 screws and bolts, and It is a nightmare lol.

Yeah my legs are still recovering, slight DOMS. But my chest i not an issue at all.

[ulsak]

Strong workouts, mongo
The system works..

[Mongo81X]

Cycle 3 Week 2 Bench

Bench

85 x 5
110 x 5
130 x 3
150 x 3
170 x 3
190 x 7

7 reps felt real good, think I could have pushed another but will save that for next week.

Incline

130 x 10
130 x 10
130 x 8

Still cant get 10 across with these, pissing me off my tris are giving out on me.

Decline

150 x 10
150 x 10
150 x 10

Tricep Push Down

70 x 20
70 x 17
70 x 15

Total Fail on these not even close to 20 across, Tris were toast at this point.

I have been feeling great this week, and every sesson I feel stronger then the last.

[Anthony21]

Strong benching bro. Good stuff.

[MakeGoBoom]

huge +4 bro. numbers are looking good. accessory lift fails just means your pushing hard on your main lifts... well or a p*ssy i guess.

[ulsak]

huge +4 bro. numbers are looking good. accessory lift fails just means your pushing hard on your main lifts... well or a p*ssy i guess.

Seconding. The main lifts is what's matters here. GJ !

[ironwill2008]

I have been feeling great this week, and every sesson I feel stronger then the last.

Good deal. It's an indicator that you're on the right track.

[Mongo81X]

Strong benching bro. Good stuff.

Thanks man. Good luck with that new diet you are trying. Been keeping up with your progress on it just don't know much about it to comment lol.

huge +4 bro. numbers are looking good. accessory lift fails just means your pushing hard on your main lifts... well or a p*ssy i guess.

Lol. I have been pushing main lifts pretty hard not leaving much in the tank anymore.

Seconding. The main lifts is what's matters here. GJ !

Thanks man.

Good deal. It's an indicator that you're on the right track.

Agree, I have started to get a good feel for how my body responds to different work loads and now think I have found the ideal program.

[Jasonk282]

nice benching.

[Anthony21]

The diet is pretty simple.

-10 day prep phase where you eat <30g of carbs
-On taining days you slam back your total amount of carbs post workout
-Non training days eat <30g of carbs
-Skip breakfast

The hardest part is the 10 day prep phase. I'm on my 8th day and it feels like death sometimes. It definitely is a test for your mental strength.

[Mongo81X]

nice benching.

Thanks.

The diet is pretty simple.

-10 day prep phase where you eat <30g of carbs
-On taining days you slam back your total amount of carbs post workout
-Non training days eat <30g of carbs
-Skip breakfast

The hardest part is the 10 day prep phase. I'm on my 8th day and it feels like death sometimes. It definitely is a test for your mental strength.

That sounds tough, that's almost 0 carbs. I think the banana in my protein shake is half of that alone lol.

[Mongo81X]

Cycle 3 Week 2 Squats

Squat

105 x 5
130 x 5
160 x 3
185 x 3
210 x 3
235 x 8

Squats are the only lift where I feel I can still add more then the scheduled 10 pounds per cycle to. I will see how the +1 week goes but If I go all out and can get 8 reps on the +1 set its time to make a bigger adjustment.

RDL

205 x 10
205 x 10
205 x 10

Lat Pull Down (front)

40 x 12
40 x 12
40 x 12

I dont know what to call these, Its when you have your arms straight out in front of you and bring the bar to your upper leg. I was reading that this movement is very good for lat development which is a laging body part so I have been trying them out.

Curl

80 x 10
80 x 10
80 x 10

I have kept the wieght the same but my reps have much better form, will up 5 pounds next cycle.