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05-08-2014, 11:22 PM #181[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-08-2014, 11:24 PM #182
05/08/14 - Thursday - Back
Deadlift
135lbs x 3 DOH
225lbs x 3 DOH
315lbs x 3 Hook Grip
365lbs x 3 Hook Grip
405lbs x 4 Straps
Dumbbell Row
95lbs x 10
95lbs x 10
95lbs x 10
Reverse Lat Pulldown
195lbs x 6
195lbs x 6
195lbs x 6
Hammer Strength Low Row
180lbs x 8
180lbs x 8
180lbs x 8
Seated Calf Raise
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
Forearms
Nothing special.[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-10-2014, 09:35 AM #183
Weight
Cut started at 192.8lbs
Week 1 - 12/29/13 - 01/04/14 - 188.9lbs
Week 2 - 01/05/14 - 01/11/14 - 188.0lbs
Week 3 - 01/12/14 - 01/18/14 - 186.6lbs
Week 4 - 01/19/14 - 01/25/14 - 185.9lbs
Week 5 - 01/26/14 - 02/01/14 - 185.3lbs
Week 6 - 02/02/14 - 02/08/14 - 184.3lbs
Week 7 - 02/09/14 - 02/15/14 - 183.5lbs
Week 8 - 02/16/14 - 02/22/14 - 182.7lbs
Week 9 - 02/23/14 - 03/01/14 - 181.5lbs
Week 10 - 03/02/14 - 03/08/14 - 179.8lbs
Week 11 - 03/09/14 - 03/15/14 - 178.9lbs
Week 12 - 03/16/14 - 03/22/14 - 178.8lbs
Week 13 - 03/23/14 - 03/29/14 - 177.1lbs
Week 14 - 03/30/14 - 04/05/14 - 177.1lbs
Week 15 - 04/06/14 - 04/12/14 - 175.4lbs
Week 16 - 04/13/14 - 04/19/14 - 175.1lbs
Week 17 - 04/20/14 - 04/26/14 - 174.0lbs
Week 18 - 04/27/14 - 05/03/14 - 173.3lbs
Week 19 - 05/04/14 - 05/10/14 - 172.5lbs[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-11-2014, 10:04 PM #184
05/11/14 - Sunday - Legs
Squat
135lbs x 5
225lbs x 5
315lbs x 3
345lbs x 5
315lbs x 5
315lbs x 5
315lbs x 5
Front Squat
185lbs x 10
185lbs x 10
185lbs x 10
Lying Leg Curl
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
Standing Calf Raise
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
Cable Crunch
120lbs x 10
140lbs x 10
160lbs x 10
Cable Oblique Crunch
50lbs x 10
60lbs x 10
70lbs x 10[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-12-2014, 10:52 PM #185
05/12/14 - Monday - Delts/Biceps
Standing Overhead Press
165lbs x 5
190lbs x 3
135lbs x 10
135lbs x 10
135lbs x 8
Straight Bar Lateral Raise
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Machine Side Lateral
80lbs x 15
100lbs x 12
120lbs x 8
110lbs x 8
70lbs x 15
Reverse Fly's
85lbs x 15
100lbs x 20
115lbs x 15
130lbs x 15
175lbs x 9
Hammer Strength Shoulder
90lbs x 12
140lbs x 15
180lbs x 9
Hammer Strength Curl
30lbs x 15
50lbs x 12
60lbs x 8
40lbs x 10
Straight Bar Curl
65lbs x 10
75lbs x 10
75lbs x 8
75lbs x 6
65lbs x 10
Cable Curl
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Worked out with a friend who is into more bodybuilding style of lifting with more volume so we did more volume with less rest and stuff.[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-15-2014, 12:22 PM #186
05/14/14 - Wednesday - Chest/Triceps
Pause Bench
235lbs x 5
235lbs x 5
235lbs x 5
Incline Bench
165lbs x 5
185lbs x 5
195lbs x 5
Incline Hammer Strength
185lbs x 10
185lbs x 10
185lbs x 10
Machine Fly's
210lbs x 10
210lbs x 10
210lbs x 10
Skull Crushers
80lbs x 8
80lbs x 8
80lbs x 8
Dips
47.5lbs x 8
47.5lbs x 8
47.5lbs x 8[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-17-2014, 09:27 AM #187
Weight
Cut started at 192.8lbs
Week 1 - 12/29/13 - 01/04/14 - 188.9lbs
Week 2 - 01/05/14 - 01/11/14 - 188.0lbs
Week 3 - 01/12/14 - 01/18/14 - 186.6lbs
Week 4 - 01/19/14 - 01/25/14 - 185.9lbs
Week 5 - 01/26/14 - 02/01/14 - 185.3lbs
Week 6 - 02/02/14 - 02/08/14 - 184.3lbs
Week 7 - 02/09/14 - 02/15/14 - 183.5lbs
Week 8 - 02/16/14 - 02/22/14 - 182.7lbs
Week 9 - 02/23/14 - 03/01/14 - 181.5lbs
Week 10 - 03/02/14 - 03/08/14 - 179.8lbs
Week 11 - 03/09/14 - 03/15/14 - 178.9lbs
Week 12 - 03/16/14 - 03/22/14 - 178.8lbs
Week 13 - 03/23/14 - 03/29/14 - 177.1lbs
Week 14 - 03/30/14 - 04/05/14 - 177.1lbs
Week 15 - 04/06/14 - 04/12/14 - 175.4lbs
Week 16 - 04/13/14 - 04/19/14 - 175.1lbs
Week 17 - 04/20/14 - 04/26/14 - 174.0lbs
Week 18 - 04/27/14 - 05/03/14 - 173.3lbs
Week 19 - 05/04/14 - 05/10/14 - 172.5lbs
Week 20 - 05/11/14 - 05/17/14 - 171.6lbs[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-17-2014, 09:49 PM #188
Starting The Reverse Diet and 5/3/1
Just bumped my calories up by 5%. New macros are 363g carbs 81g fat 181g protein and 2900 calories. Going to stick with that for a week or two and see how my body responds and if I continue to lose weight I'll add 5 more percent to the calories. Going to start 5/3/1 tomorrow with bodybuilding accessory work and tweak it if I have to. Going to deload every 2 cycles.
Squat - 400lb max - 360lb 5/3/1 max
OHP - 200lb max - 180lb 5/3/1 max
Bench - 280lb max - 250lb 5/3/1 max
Deadlift - 450lb max - 405lb 5/3/1 max
Sunday - Legs/Abs
Monday - Shoulders/Biceps
Tuesday - Rest
Wednesday - Chest/Triceps
Thursday - Back/Calves
Friday - Rest
Saturday - Rest
Legs/Abs
Squat - 5/3/1
Front Squat - 5x8-10
Lying Leg Curl - 5x8-10
Standing Calf Raise - 5x8-10
Optional Ab Workout
Shoulders/Biceps
OHP - 5/3/1
OHP - 3-5x8-10
Dumbbell Side Lateral - 3x8-10
Reverse Fly's - 3x8-10
Dumbbell Curl - 3x8-10
EZ Bar Curl - 3x8-10
Shrugs - 3x8-10
Chest/Triceps
Bench Press - 5/3/1
Incline Bench - 3x8-10
Hammer Strength Incline - 3x8-10
Machine Fly's - 3x8-10
Skull Crushers - 3x8-10
Dips - 3x8-10
Back/Calves
Deadlift - 5/3/1
Dumbbell Row - 3x8-10
Reverse Grip Lat Pulldown - 3x8-10
Hammer Strength Low Row - 3x8-10
Deadlift - 3x8-10
Seated Calf Raise - 5x8-10
Optional Forearm Workout
I'll be posting my full week of workouts once per week so I can stay more organized with cycles and weeks. Won't post deload weeks.Last edited by ab1992; 05-17-2014 at 09:59 PM.
[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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05-17-2014, 10:05 PM #189
Best Lifts at 193lbs - Dec 2013
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
Best Lifts at 171lbs - May 2014
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4Last edited by ab1992; 05-17-2014 at 10:12 PM.
[[Best Lifts at 193lbs - Dec 2013]]
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5
[[Best Lifts at 171lbs - May 2014]]
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4
5/3/1 Workout Log - http://forum.bodybuilding.com/showthread.php?t=156309573
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01-26-2017, 11:23 AM #190
Just bumped my calories up by 5%. New macros are 363g carbs 81g fat 181g protein and 2900 calories. Going to stick with that for a week or two and see how my body responds and if I continue to lose weight I'll add 5 more percent to the calories.
Question: I am also bulking at the pretty much the same current weight as you listed ~172 lbs. Although my macros are different, currently 361g carbs, 112g fat, 260g protein and cals are 3400. What is your opinion on those macro levels and calorie levels for a bulk of the same nature as yours ended up being. Ending at a weight of ~190. Just for reference my current lifts are 215 x 4 bench. 350 x 4 dead lift and 255 x 5 squat. You also mention your 5% bump, do you do that every 2 weeks or so, or is that just a bump whenever you feel it necessary?
Appreciate some help, and nice progress.
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