bjnor's "5/3/1: Who was CNS?" log

[bjnor]

Keeping this log just to track my progress, macros and weight.
Kind of new to lifting but've tried several routines before (SS, 5x5, PHAT, PPL) and I am now going to try genewest's 5/3/1 Who was CNS-version. And I am now coming back from a back and leg injury from football (soccer for some of you).

Will post my workout, macros and weight daily.
Today was my day off, and I am keen on starting on a new routine tomorrow.

Macros as of today (lean bulking):
2,900 kcals - at least 130g protein and at least 65g of fats.

The routine is as follows:

DAY 1- Bench Press

Accessory Work:
Incline DB Press (3 sets).
Incline DB Flys (3 sets).
Close Grip Bench Press (3 sets).
Tricep Pushdowns (3 sets).
Machine Chest Press (2 sets).

DAY 2- Deadlifts

Accessory Work:
Barbell Rows (3 sets).
Pull Ups (3 sets).
Cable Rows (3 sets).
DB/Barbell Curl (3 sets).
Hammer Curl (3 sets).

DAY 3- OHP

Accessory Work:
Paused Bench Press (3 sets).
DB OHP (3 sets).
Side Raises (3 sets).
Face Pulls (3 sets).
Shrugs (3 sets).

DAY 4- Squats

Accessory Work:
Stiff Legged Deadlifts (3 sets).
ATG High Bar Squat (2 sets)
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (2 sets).


My rest day will be after squats. I will make only 1 change to this routine: I will be doing front squats instead of back squats because of my recent injury..

My training maxes is (90%):
Bench press: 65 kg - 143 lbs
Deadlift: 110 kg - 243 lbs
OHP: 40 kg - 88 lbs
Front squats: 40 kg - 88 lbs (Have not tested my max yet, as I am still trying to get my form in check. Will add more weight to this exercise as I get used to it)

My lifts are pretty weak, but I hope they will get better running this routine along with a caloric surplus.

Will update tomorrow with pics, weight and first day of training.

[bjnor]

To keep this simple for me, I will keep my record in KG. I am moving to New York in late August, so will probably change to lbs then.

Weight:
68,3 kg

Macros:
Prot: 188g Carb: 360g Fat: 80g Kcals: 2912.

Training:
Bench: 42,5x5. 49x5. 55x11
Inc DB: 20x7, 6, 6
DB flyes: 8x10,10,10
CGBP: 50x8,8,8
Tricep Pushdown: 45x12, 50x12,12
Machine Chestpress: 30x20, 45x12

Was very crowded today, so did change the order of the accessory exercises a bit.

[bjnor]

July 19

Weight: 67,9

Macros: Unknown. Over 2900 kcals, 130g prot and 70g fats. Went out with a couple of friends, had some beers and drinks.

Training:
Deadlift: 70x5. 82.5x5. 94x12
BB Row: 45x8,8,8
Pull Ups: 5,5,4
Cable Row: 40x12,12,12
DB Alt. Curl: 12,5x10,8,8
DB Hammer Curl: 8x12,12,12

Will post for today in a couple of hours.

[bjnor]

July 20

Weight: Unknown, didn't wake up at home so no scale..

Macros: Also unknown, ate out. But got at least 2900 kcals today as well..

Training:
OHP: 25x5, 30x5, 34x10
Paused BP: 50x6,7,6
DB OHP: 15x10,9,8
Side Raises: 6x12,12,12
Face Pull: 30x12,12,12
DB Shrug: 20x12,12,12

[bjnor]

July 21; Last day of first wave. Wanted to try back squats anyway, and my TM to 75 kg because of my recent injury..

Weight: 69 kg.

Macros: 160 p, 90f, 490c = 3010 kcals

Training:
Squats: 50x5 - 54x5 - 64x10
Stiff Legged DL: 50x8,8,8
Paused Squats: 40x8,8,8
Leg Ext: 35x10,10,10
Standing Calf Raises: 55x12,12,12
Leg Curl: 45x12,12

[bjnor]

July 22

Weight: Unknown, slept over with at my gfs house and she didn't have a scale.

Macros: 167p, 133f, 235(+ alcohol)carbs. Kcals (with alcohol): 3210

Training: No training today, but have huge DOMS from the first wave. Can't wait to hit benchpress tomorrow after work.

[bjnor]

July 23

Weight: 69,4 kg

Macros: 150p 294c 131f; 2955kcals

Training:
BP: 45x3. 52,5x3. 57,5x9 (Possibly two more if I had a spotter with me)
Inc DB Press: 20x8,8,8
DB Fly: 9x8,10,10
CGBP: 52,5x8,8,8
Tricep Pushdown: 55x12,10,10
Machine Chest Press: 50x12,12

[bjnor]

July 24

Weight: 69,2

Macros: 322 carbs - 126f - 162p = 3070 kcals

Training:
Deadlift: 77,5x3. 90x3. 100x10
BB Row: 50x8,7,7
Pull Ups: 5x4 - BWx5,4
Cable Row: 45x11,11,10
DB Alt. Curl: 12,5x10,9,9
DB Hammer Curl: 9x12,11,12

[bjnor]

July 25

Weight: 68,6 kg - Thinking about upping my kcals if I am not 70 on the regular by the first cycle ends.

Macros: 143p - 320c - 119f: 2923 kcals.

Training:
OHP: 27,5x3. 32,5x3. 36,5x9
Paused bp: 50x8,8,8
DB OHP: 15x10,10,10
Lateral Raisrs: 7x12,10,10
Face Pull: 35x12,12,12
DB shrugs: 22,5x12,12,12

[bjnor]

July 26

Weight: 68,1

Macros: 206p - 147f- 215c = 3007 kcals

Training:
Squats: 52,5x3 - 60x3 - 67,5x9
SLDL: 55x8,8,8
Paused Squat: 45x8,8,8
Leg ext: 40x10,10,10
Standing Calf Raises: 60x12,12,12
Leg Curl: 50x10,10

July 27

Weight: Unknown.
Macros: 194p - 79f- 384c = 3023 kcals

[bjnor]

July 28

Weight: 69kg

Macros: 180p - 108 f - 317c - 2960 kcals

Training:
BP: 47,5x5 - 55x3 - 62,5x5
DB Inc BP: 22,5x8,8,8
DB Fly: 9x10,10,10
CGBP: 55x6,5,5
Triceps Pushdown: 50x12,10,9
Chest Press Machine: 55x12,12

Upping my kcals even further; 3150. Will start working in macro-ranges soon, rather than what I am doing right now

[bjnor]

July 29

Weight: 68,5

Macros: 170p-107f-396c= 3227 kcals

Training:
Deadlift: 82,5x5 - 94x2 - 105x6
BB Row: 50x8,8,8
Pull Ups: 5,5,3......
Cable Row: 45x12,12,12
DB Curl: 12,5x10,10,10
Hammer Curl: 10x12,10,10

[bjnor]

July 30

Weight: 67,5

Macros: 179p - 161f - 260c = 3205 kcals.

Training:
OHP: 30x5 - 34x3 - 37,5x9
Paused BP: 52,5x8,8,8
DB Shoulder Press: 17,5x8,7,6
DB Lat Raises: 7x12,12,9
Cable Face Pulls: 40x10, 10, 10
Cable Shrugs: 45x12, 55x12, 65x12

[bjnor]

July 31

Weight: 69,1 kg

Macros: 161p - 134p - 306c = 3082 kcals.
Will try to get my fats down to tops 110 per day from now on, while upping my carbs and hitting at least 150g protein. Starting August 2. Already planned for today (1st)

Training:
Squats: 55x5 - 64x3 - 70x10
SLDL: 60x8,8,8
Paused Squats: 50x8,8,8
Leg ext: 45x8,8
Calf Raises: 65x12,10,10
Lying leg curls: 15x6, 10x8

[bjnor]

August 1

Weight: 69,5

Macros:
166p - 366c- 105f = 3073 kcals

End of cycle 1, new training maxes are:
Bench: 67,5kg
DL: 115 kg
OHP: 42,5 kg
Squats: 80 kg

[bjnor]

August 2

Weight: 68,8

Macros: 173p - 103f - 394c = 3195 kcals

Training:
Bench: 44x5. 50x5. 57,5x11
Inc DB: 25x5,5,5
DB flyes: 10x10,10,10
CGBP: 55x8,7,6
Tricep Pushdown: 50x12,11,10
Machine Chestpress: 60x10,8

Just as many reps at 5+-week as in the first cycle. Looking promising thus far. Will be forced to take an extra dat off this week due to travelling to the capital to visit the US embassy.

[bjnor]

August 3:

Weight: 69

Macros: Unknown.

Training:
Deadlift: 75x5. 85x5. 97.5x10
BB Row: 52,5x8,7,6
Pull Ups: 6,6,3
Cable Row: 50x11,9,8
DB Curl: 15x6,5,5
Hammer Curl: 10x12,11, 10

August 4:
Weight: Unknown.
Macros: Unknown.
Training: Had to skip because of travelling.

[bjnor]

August 5:

Weight: 68,3 kg
Macros: 159p - 99f- 410c = 3167 kcals

Training:
OHP: 27.5x5 - 32.5x5 - 37.5x8
Paused BP: 55x5,5,5
DB Shoulder Press: 17,5x10,7,6
DB Lat Raises: 7x12,9,8
Cable Face Pulls: 40x10, 35x10, 30x12
Cable Shrugs:65x12,12,12

Felt extremely tired and not good this workout - so in my terms it was a bad workout.

August 6:

Weight: 67,1 kg. Still not gaining weight on 3200 kcals with a weight of 150 lbs.

Macros: 171p - 104f - 391c = 3184 kcals.

Did not make it to the gym for my squatsession this day. Had a dentist appointment as well as work

[bjnor]

Not sure if I can keep up with this program due to so much happening in my life at the moment. I find it hard to manage to get all the workouts in; and when I do get one in I find it hard to do my best in all of the exercises due to lack of time to fully rest in between sets.

Will try to figure out something today

EDIT:
Will continue on this program with these exercises, and also try to get every workout in.
Will at least get 4 workouts/week anyway - which will give me the "normal" 5/3/1.
Everything will be back to normal in a month anyway, so then I can continue on this as it is supposed to be ran.