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?
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Thread: Mongo's Training Log
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10-30-2012, 03:44 PM #511Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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10-30-2012, 03:58 PM #512
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Making great progress Mongo, bench is coming along a treat... along with everything else
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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10-31-2012, 07:53 AM #513
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.
Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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10-31-2012, 08:46 AM #514
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11-01-2012, 08:21 AM #515
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-01-2012, 11:09 AM #516
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11-02-2012, 07:06 AM #517
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-02-2012, 07:44 AM #518
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11-02-2012, 08:11 AM #519No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-06-2012, 07:09 AM #520
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-06-2012, 08:18 AM #521
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-06-2012, 12:20 PM #522
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11-06-2012, 12:33 PM #523
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11-07-2012, 12:02 PM #524
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.
Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-07-2012, 12:05 PM #525
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11-07-2012, 12:06 PM #526
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11-07-2012, 12:16 PM #527
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-08-2012, 12:10 AM #528
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.
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.
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.The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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11-08-2012, 05:48 AM #529
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11-08-2012, 06:46 AM #530
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
Strong workouts, mongo
The system works..my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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11-08-2012, 09:18 AM #531
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-08-2012, 10:10 AM #532
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11-08-2012, 06:19 PM #533
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.
The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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11-09-2012, 02:22 AM #534
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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11-09-2012, 06:08 AM #535No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-09-2012, 06:39 AM #536
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.
Lol. I have been pushing main lifts pretty hard not leaving much in the tank anymore.
Thanks man.
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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11-09-2012, 07:42 AM #537
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11-09-2012, 07:53 AM #538
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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11-09-2012, 10:01 AM #539
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11-09-2012, 01:08 PM #540
- Join Date: May 2012
- Location: North Carolina, United States
- Age: 42
- Posts: 948
- Rep Power: 542
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.Training Log (5/3/1 as of 9/10):
http://forum.bodybuilding.com/showthread.php?t=146734283
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