Mongo's Training Log

[Juicemw]

Keep up the good work bud. Sorry I don't have more insightful opinionated things to say as of late in here like I used to, but I don't know much about your 5-3-1 routine, so I can't really comment much on it.

[ironwill2008]

Looking foward to new cycle starting Monday, new maxes will be challenging.

Go for it; there's no time like the present to push things forward.

[Mongo81X]

Cycle 2 Starts to day so I updated training maxes using the numbers from the previous cycle, I will be adding weight in future cycles by +5 and +10 like wendler suggests.

Training Max

OHP 100 ---> 120 +20 As you can see I was way to conservative with my cycle one max
Bench 195 ---> 205 +10
Deads 240 ---> 255 +15 This is a weak spot for me but it is still a new movement so I hope for big improvements
Squat 240 ---> 250 +10

Cycle 2 Week 1 OHP

OHP

50 x 5
60 x 5
75 x 3
80 x 5
90 x 5
105 x 7

Was happy to get 7 reps, this lets me know im working with a good weight.

BBB

60 x 10
60 x 10
60 x 10

Sticking with 3 sets for this cycle

Lateral Raise

30 x 8
30 x 8
30 x 7

First time trying 30 pounds and was surprised I was able to get 8 reps with solid form, going to be at this weight for a long time I feel because I will not sacrafice form at ALL with this movement.

Face Pull

30 x 15
40 x 12
50 x 10

Was trying to find the right weight and I feel 50 will be it, going to do 3 sets at 50 x 10 this cycle.

Tri Push Down

50 x 20
50 x 20
50 x 15

Bumped the weight 10 pounds and still got 20 twice, real happy with that.

Thats all for today, on a side note I have not been as strict with my diet as of late and I can really tell in the gym. The extra calories are really making a difference as I feel stronger.

[Anthony21]

Nice OHP day Mongo. Good stuff on the 5+ set. I love face pulls. You really feel it in your rear delts and upper back.

[MakeGoBoom]

strong work bro, i just added face pulls and i really like them as well, good trap/rhomboid activation

[Jasonk282]

Nice pressing and extra calories are yummy.

[Juicemw]

I want extra calories

[Mongo81X]

Nice OHP day Mongo. Good stuff on the 5+ set. I love face pulls. You really feel it in your rear delts and upper back.

I am trying to get the mind muscle connection going with those face pulls, got a good pump in the right place so its a good start.

strong work bro, i just added face pulls and i really like them as well, good trap/rhomboid activation

Yea, I am throwing in some light weight shrugs, the ones I saw on a vid in anthonys log. Fells good back there as well.

Nice pressing and extra calories are yummy.

Yes they are, I love food lol.

I want extra calories

[Mongo81X]

This is my back workout from yesterday, didnt have time to post it. Today is a off day and holy fuk is my lower back sore lol.

Cycel 2 Week 1 Deads

Deads

135 x 5
135 x 5
155 x 3
170 x 5
195 x 5
220 x 7

Went in with a 7 rep goal and got it, prob had another one in the tank.

BO Row

165 x 10
165 x 10
165 x 10

These felt good and light, I think I may add even more wieght to these.

Lat Fuking Pulldowns

120 x 10
120 x 9
120 x 9

Even with using body english getting 10 wasnt happening so pissed lol.

Curl SS W/ Shrugs

80 x 10, 50 x 10
80 x 10, 50 x 10
80 x 10, 50 x 10

The shrugs were 50 pound dumbels done the way I saw in a video on anthonys log, back at a angle slow and controlled reps they felt good. Curls were a surprise I jumped 10 pounds and still got 10 reps, last 2 reps form was not perfect however.

Bench Tomorrow, My worst lift so lets see how cycle 3's new weight works out. Shooting for 7 reps on it.

[Anthony21]

What up big Mongo. How did you like those shrugs? They feel different then the typical shrug huh? Not a lot of weight is needed to feel them. Nice pulls and awesome job at hitting your rep goal you had set.

[MakeGoBoom]

if your not throwing your shoulder into curls your not trying broooooooosef! solid pulls man

[Mongo81X]

What up big Mongo. How did you like those shrugs? They feel different then the typical shrug huh? Not a lot of weight is needed to feel them. Nice pulls and awesome job at hitting your rep goal you had set.

They felt good man, I don't have anything heavier then 50 pound dumbells so I'm just going to keep adding reps to them.

if your not throwing your shoulder into curls your not trying broooooooosef! solid pulls man

Yea man on the last 2 reps there is some serious shoulder evolvement lol. My lower back is sore as **** still from deads, and it's now 2 days later.

Bench day coming at you in a few hours

[Juicemw]

Bench day coming at you in a few hours

yayyy bench day. lol. Sup Mong

[Mongo81X]

Today went well, lower back still sore from 2 days ago but whatever.

Cycle 2 Week 1 Bench

Bench

85 x 5
105 x 5
125 x 3
135 x 5
155 x 5
175 x 8

Went in with the same goal as all my other lifts this week of 7 reps, got 8 which felt good and probably had another in me.

Incline

125 x 10
125 x 10
125 x 10

Decline

140 x 10
140 x 10
140 x 10

Tri Press Down SS W/ Lateral Raises

50 x 20, 15 x 15
50 x 20, 15 x 15
50 x 20, 15 x 15

I decided to keep the high rep shoulder lateral raises in the program because I can notice it helping me on shoulder day with the heavier weight. Felt good after these and had a great pump.

Squat day tomorrow, with a 7 rep goal in mind. Still not counting the cals and my weight has been hovering around the same for 2 weeks, not sure what to make of this but hey im getting stronger and have been getting leaner so something is working lol.

[MakeGoBoom]

big bench bro, although it always seem you have 1 in the tank. sometimes you gotta flush that line. i need to add an additional shoulder movement into my routine i keep forgetting

[Mongo81X]

I flush it on 1+ week, never leave anything in the tank during that week

[MakeGoBoom]

I flush it on 1+ week, never leave anything in the tank during that week

haha spoken like a boss

[Jasonk282]

I flush it on 1+ week, never leave anything in the tank during that week

[Mongo81X]

Ok two major things are changing. Well one not so major but... I am changing around squat day and Dead day, so that deads are the last day of the week. Lower back is to sore to squat the way it is currently and I think this will be much better. Other thing is, THIS FUKING CUT IS OVER!!! I have been pretty much eating what I want and feel AMAZING, im still watching my macros as far as protien and fat but calories are not a factor. I have been doing this for 2 weeks and have gained .5 lbs, I figure with winter coming and the fact that I have been cutting FOREVER this is the perfect time to switch modes and just LIFT like a BEAST!!! So new plan is watch weight to make sure I am not going overboard and gaining to much untill next January, then I will begin a nice long 4 month cut so I can see all my progress by April.

Cycle 2 Week 2 OHP

OHP
50 x 5
60 x 5
75 x 3
85 x 3
100 x 3
110 x 7

Was VERY happy to get 7 reps with this weight, I bumped up the weight from last cycle significantly and I am still over required reps. Man I love calories lol.

BBB

60 x 10
60 x 10
60 x 10

Face Pulls

50 x 12 (to light still)
60 x 10
60 x 10

Lateral Raise

30 x 10
30 x 10
30 x 10
15 x 10 (drop set)

I have made really good progress with these, 30 pounds at 10 reps with good form was something I thought was years away a couple of months ago when I was struggling with 20s.

Tricept Push Down

50 x 20 (too Light)
60 x 20
60 x 20

Everything just feels nice and light to me, I CAN NOT believe the difference a couple of weeks with food makes. I am looking foward to really pushing PRS in the coming winter months, not giving a flying FUK about aestetics and just concentrating on strength. Can you tell im excited? lol

[Jasonk282]

Woohoo. nice pressing.

[ironwill2008]

I CAN NOT believe the difference a couple of weeks with food makes.

If you've been running at a deficit for a long time, you should definitely feel a difference after ramping up to a calorie surplus.

[Mongo81X]

Woohoo. nice pressing.

Thanks man.

If you've been running at a deficit for a long time, you should definitely feel a difference after ramping up to a calorie surplus.

It's amazing how much stronger I feel, to be honest I have never lifted with a surplus and its awesome.

[MakeGoBoom]

7 is strong my friend, grats. welcome back to team eat, let the beasting begin!!!!!!!!!

[Mongo81X]

Team eat lol. Squats coming up in a hour or so, time to see how the legs like the extra food.

[Mongo81X]

Been off the charts busy lately so haven't posted, mega 3 workout update coming soon. Got in a good squat and bench day this week, and I'm doing deads in about a hour. So it's going to be a big post lol.

[MakeGoBoom]

Been off the charts busy lately so haven't posted, mega 3 workout update coming soon. Got in a good squat and bench day this week, and I'm doing deads in about a hour. So it's going to be a big post lol.

big post=big lifts

[Anthony21]

Been off the charts busy lately so haven't posted, mega 3 workout update coming soon. Got in a good squat and bench day this week, and I'm doing deads in about a hour. So it's going to be a big post lol.

Can't wait to see the workout. Let's not reply quote the workout, my index finger doesn't feel like scrolling at the speed of light through this log lol.

[ulsak]

I'm waiting too!

[Mongo81X]

Ok as promised here are the last three workouts, In order.

Cycle 2 Week 2 Squats

Squats

105 x 5
130 x 5
155 x 3
180 x 3
205 x 3
230 x 7

went in wainting 6 reps got 7 with ease. My assistence work was leg extentions, RDL, Bicep Curls.

Bench Day (yesterday)

Bench
85 x 5
105 x 5
125 x 3
145 x 3
165 x 3
185 x 8

Went in wanting 6 reps, and got 8 with solid form good Rage song helped

incline

125 x 10 x 10 x 10

Decline

145 x 10 x 10 x 10

Tri Push Down SS W/ Lateral Raise

60 x 20, 15 x 15
60 x 19, 15 x 15
60 x 18, 15 x 15

Deads (today)

Dead Lift

135 x 5
135 x 5
155 x 3
180 x 3
205 x 3
230 x 6

Six was the goal, but last rep was not easy.

BO Row

165 x 10 x 10 x 10

Lat Pull Down

120 x 10 x 9 x 9

Curls

80 x 10 x 10 x 8

So it has been a solid week of work and according to max calculations I keep getting stronger week after week so I am happy with this program so far. I have seen noticable size growth as well in all major muscle groups. I have gained 2 pounds this week so I am going to have to dial back the cals just a bit, im sure its water weight from the extra carbs but still dont wanna be gaining weight like this. Hope everyone has a great weekend, My giants ar about to get thier asses handed to them by the 49ers lol.

[ulsak]

you are on right path. It's always better to lose/gain slowly but surely. Good work!