Cycle 5 week 3 5/3/1 Shoulders:
OHP:
warmup w/ bar x 10
125x5
140x3
155x6
Burnout OHP:
135x5
135x5
135x5
135x5
90x10
Seated DB Shoulder Press:
65x10 + pullups x 12
70x10 + pullups x 12
75x10 + pullups x 12
Rear Delt Flys
35x12
30x12
30x12
Some triceps n bicep work after
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12-29-2013, 11:09 PM #451Always carry metric sockets in pocket to throw @ cagers krew
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12-30-2013, 09:53 PM #452
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12-30-2013, 10:10 PM #453
lol @ LTH being the only one still logging. Drips: where's the catchy top 40 to put on my ipod? pls thanx
I expect more of this from you since you all have dem squatting genetics.
*wide hips crew*
*excess chalaza ruins my day crew*
*no cardio crew*
*IBTC crew*
<<*BMC*>>
logging here: http://forum.bodybuilding.com/showthread.php?t=157651943
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12-31-2013, 05:36 PM #454
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01-01-2014, 05:34 PM #455
It's Deload week so going to be trying to see how much I have improved on my lifts based on the numbers I put into the 5/3/1 calculator when I started the program. So just going to post those numbers in this week as I'm almost half a year into the 531 power lifting routine. Also a good way to start a new year by setting some new prs.
Deadz:
B4 315 for 10 bounce reps w/ straps
Now 315 for 16 pause reps no straps just some chalk on hands. Prob could have gotten more if I bounced em but trying to stay away from that less chance of injury if I reset after each rep.
Bench:
B4 225 for 5 reps
Now 225 for 12 reps
never did flat bench b4 so the b4 number was just a guesstimation
I think these are sum solid gainez for almost half a year
Lower Back n breasteses sore as fuk so much for Deload week lulzLast edited by liftTENhard; 01-01-2014 at 05:43 PM.
Always carry metric sockets in pocket to throw @ cagers krew
██ █ ★ █ ██ Combat Veterans Crew ██ █ ★ █ ██
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+ 92B +(RIP)
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01-02-2014, 07:33 PM #456
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01-04-2014, 03:24 PM #457
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01-04-2014, 06:47 PM #458
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01-04-2014, 06:53 PM #459
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01-04-2014, 09:30 PM #460
Would be happy now, but I expected some Ellie Goulding or something.
lol @ the squat, but that's good progress! It's all relative. What is your max if you can do 12 reps?
My trick is going out in frigid temps.*wide hips crew*
*excess chalaza ruins my day crew*
*no cardio crew*
*IBTC crew*
<<*BMC*>>
logging here: http://forum.bodybuilding.com/showthread.php?t=157651943
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01-06-2014, 08:28 PM #461
these dudes actually went to berklee college of music...explains the neckbeards but the video pretty interesting
weight down to 165. lost like 5 pounds since last Tuesday. got sick as fcuk again and couldnt eat. finally feeling OK though
i kinda got away from weighted pullups+dips for a bit because my elbows were a mess but feeling well rested now, so back at it
weighted pullups
+35x10
+35x8
+35x8
high row
240x10
260x10
280x10
lat pulldown
150x8
165x8
180x8
ez bar curl
70x10
80x10
preacher curl
95x10
95x10
nice progress. very proud of you big guy
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01-07-2014, 04:41 AM #462
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01-07-2014, 07:15 PM #463
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01-13-2014, 06:32 AM #464
been busy so havnt updated this but back now so here are last weeks numbahs... only going to post main 5/3/1 sets
Cycle 6 week 1
Deadzo:
warmup x 10
295 x 5
335 x 5
370 x 6
Flat BB Bench Set:
warm up x 10
180 x 5
205 x 5
230 x 8
Squats:
warmup w/ bar x 10
200x5
220x5
250x7
OHP:
120x5
135x5
150x7
no clue prob 3 plates... but i go mad deep on atg so could be less
Tnx u men u guise r beasts doe trying to catch up 2 u brahs
fuark dem patriots doe.Always carry metric sockets in pocket to throw @ cagers krew
██ █ ★ █ ██ Combat Veterans Crew ██ █ ★ █ ██
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+ 92B +(RIP)
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01-14-2014, 07:07 AM #465
Cycle 6 Week 2
Deads:
315 x 5 i fuked up did 2 extra reps totally forgot it was a 3/3/3+ day o well
345 x 5
380 x 6
Sumo Deadz:
225x10 + 12 pullups
235x10 + 12 pullups
245x10 + 12 pullups
T-Bar Barbell Rows using Double-D Handle:
90x10 + 10 chinups
135x10 + 10 chinups
180x10 + 10 chinups
Iso-Lateral Rows:
180 x 10
230 x 10
270 x 10
Iso-Lateral Front Lat Pulldowns:
90 x 10
140 x 10
180 x 10Always carry metric sockets in pocket to throw @ cagers krew
██ █ ★ █ ██ Combat Veterans Crew ██ █ ★ █ ██
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01-14-2014, 07:37 AM #466
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01-14-2014, 08:47 PM #467
haven't been logging numbers but have been making good progress in pretty much everything, yes even legs
hit new PR in weighted dips +115 x7,
this was after 3 working sets of incline so could prolly do more.
my weight is up again i'm look joocey as fcuk with a pump
havent done cardio in over a month, might want to start again to get rid some of this bloat. but i'm loving the strength gains
stay up ladies n gents only 3 more months of cold weather n then it's on again
i just want to play volleyball. dead fcukin srs.
in b4 and after no1 cares
k peace out bye
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01-14-2014, 09:57 PM #468
merlin bodily hoists, as always
How's it going?
Strong dips. Cardio? pls.
Cold weather? pls. I'm so happy to be back in Boston.
brb it was 57 over the weekend.
brb 50 and sunny tomorrow.
That's like 80+ degrees warmer than where I spent Christmas vacation, and the perfect temperature.*wide hips crew*
*excess chalaza ruins my day crew*
*no cardio crew*
*IBTC crew*
<<*BMC*>>
logging here: http://forum.bodybuilding.com/showthread.php?t=157651943
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01-14-2014, 10:24 PM #469
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01-15-2014, 02:25 PM #470
- Join Date: Dec 2012
- Location: Massachusetts, United States
- Age: 35
- Posts: 1,912
- Rep Power: 10351
hit 60lbs easy on tri p/d yday. was happy. also go up to 3 x 5 with the bar for benching. kinda scurred to add weight. tell me i`mma puss so i man up and js add weight
<<<***Boston Misc Crew***>>> ♣ BOSTON STRONG ♣
"20 minute abs, 20 minute butt, 20 minute any ****in' thing, is a pile of bull****. If you see someone with great abs, a great butt, a great whatever, they didn't do the **** in 20 minutes. And if they tell you they did, they are a ****ing liar." - CT Fletcher
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01-16-2014, 08:14 PM #471
dumbell shoulder press!
60x10
70x8
80x8 PR
85x5 <-- never even tried this weight before. de facto PR??
dropset 60x8
triple dropset lateral raises
30x10 --> 20x10 --> 17.5x10
30x10 --> 20x10 --> 17.5x8 Could not finish with 17.5s here LOL!
2 triple dropsets of this so, basically 60 reps of lateral raises in about 3 minutes total could hardly move my shoulders after this.
Shoutout to my homie Z for the suggestion
shrugs
225x15
275x12
295x10
315x8
das it mane! we all gonna make it
ay gyal dem lookin like a right pumpum
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01-16-2014, 08:41 PM #472
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01-17-2014, 09:14 AM #473
o lawd, haven't been on bb.com in a while. this thread still going!?
put on bout treefiddy lbs over holiday season but back on it now. EDC in june and trying to stay on track with diet on top of workouts. maybe i'll start logging again after legs tonight if my numbers aren't embarassing
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strong new account divajana♣BOSTON STRONG♣
I love Taylor Swift Crew
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01-17-2014, 03:31 PM #474
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01-17-2014, 09:30 PM #475
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01-18-2014, 06:51 AM #476
Cycle 6 week 2 3/3/3+
Flat BB Bench:
warm up x 10
185 x 3
215 x 3
240 x 6
Incline DB Bench:
90x8 + 20 pushups
90x8 + 20 pushups
90x8 + 20 pushups
Chest Cable Fly:
80x10 + 12 chinups
80x10 + 12 chinups
45x20 + 12 chinups
Low Cable Chest Fly:
55x10
55x10
45x20
Cable Tricep Ext Vbar:
150x12
150x12
150x12
Hammer Curlz:
35x12
35x12
35x12
BW Dips 2setsof12
Love it deadlift day is my fav day of the week. might start doing the sumos on my leg days also for hyperthrophy work n add in rackpulls again during my reg deadzday or vise versa idk. once u start doing em ur body will get used to em doe.Always carry metric sockets in pocket to throw @ cagers krew
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01-18-2014, 08:14 AM #477
shoulders still sore from thursday night so this was a struggle but I sacked up best I could
going for volume+hypertrophy here
barbell bench
135x10
185x10
225x10
225x8
205x8
185x8
155x10
135x10
crazy pump and burn doing all this reps with short rest
cable crossovers
50x15
60x15
70x15
weighted pullups
+35x8
+35x8
low cable row
135x12
150x12
165x10
Thanks yo!
w/b bro now get back on that saddle cowboy
Thanks bro, appreciate it! That's the gameplan
Haha fcuker! Thanks and welcome
Nice work man! We're gonna have to kill it Tuesday
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01-20-2014, 06:50 AM #478
Cycle 6 Week 2....... 3/3/3+
Legzzzz
Squats:
215x3
235x3
260x5
Low Box Squats:
225x10
225x10
225x10
225x10
225x10
Leg Ext:
180x10
185x10
190x10
Seated calf raises:
135 x 15
135 x 15
135 x 15
Shoulderzzzz
OHP:
125x3
140x3
155x5
Burnouts:
135x10
135x8
135x7
135x5
135x5
Rear Delt DB Flys:
30x20 + chinup x 12
30x16 + chinup x 12
30x12 + chinup x 12
Arnold Press:
50x10 + pullups x 12
55x10 + pullups x 12
60x10 + pullups x 12
Tricep Ext V-bar:
125x20
130x16
135x12
Hammer Curls:
35x12
35x12
35x12Always carry metric sockets in pocket to throw @ cagers krew
██ █ ★ █ ██ Combat Veterans Crew ██ █ ★ █ ██
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+ 92B +(RIP)
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01-20-2014, 07:16 AM #479
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01-20-2014, 08:44 AM #480
Like I was telling you the other night-- you just have to get used to doing the roll of shame. It won't be very hard with like 50lbs. Learn to get it over your belly button ring!
Mah ******
Ah, and I think I deleted the quote for you drips. Strong high rep benching with two plates.*wide hips crew*
*excess chalaza ruins my day crew*
*no cardio crew*
*IBTC crew*
<<*BMC*>>
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