IIFF OBF 2015 Challenge : 'Dedication to Transformation'

[InItForFitness]

5/3/1 BBB : Cycle 1 - Week 1

Workout

PRESS DAY

*10 Minutes Stretching + Mobility*

Main Lift

Press
75 x 5 - w.u.
95 x 5 - w.u.
115 x 3 - w.u.
140 x 5
160 x 5
170 x 5
115 x 10 (5 sets)

Press - 170 x 5 Top Set



Additional Work

Incline DB Chest Fly
30 x 10 (4 sets)

Bent Over Barbell Row (Under/Over Variation)
155 x 10 (2 sets/grip)

Decline Barbell Bench Press
165 x 10 (4 sets)

Lat Pulldown
100 x 10 (6 sets)

Cable Crossover (Low & High)
50 x 10 (2 sets/variation)

Barbell Curl
70 x 8 (2 sets)
65 x 8 (2 sets)

DB Tricep Kickback
30 x 10 (4 sets)

Hammer Curl
30 x 10 (4 sets)

One-Arm Tricep Pushdown
50 x 10 (4 sets)

Cardio
N/A


Meal Prep + Food Pron

Lunches for the Week

1. 6oz. Grilled Chicken Strips w/ Garlic Mashed Potatoes
2. Spaghetti w/ Meat Sauce
3. (2) PB & J Sandwiches w/ Vanilla Protein Pudding (Made using Labrada Lean Pro8)




Of course, no grocery trip/meal plan would be complete without my daily goodies.

Got my Snickers for pre-workout.
Captain Crunch + Whole Fat Milk post.
Little Debbies because they're phucking delicious and I'm a fat boy.

[boo99]

mmmm love little debbie swiss rolls, cheap and phuckin delicious

[InItForFitness]

mmmm love little debbie swiss rolls, cheap and phuckin delicious

Little Debbies are daily for me now.
Easy 250-300 cals. Carbs & Fats. Taste good as all hell.

Yes please

[InItForFitness]

5/3/1 BBB : Cycle 1 - Week 1

Workout

SQUAT DAY

*10 Minutes Stretching + Mobility*

Main Lift

Squat
155 x 5 - w.u.
185 x 5 - w.u.
205 x 3 - w.u.
230 x 5
250 x 5
280 x 5
185 x 10 (5 sets)

Squat - 280 x 5 Top Set



Additional Work

Lying Leg Curls
160 x 10 (4 sets)
100 x 20

Seated Leg Extensions
160 x 10 (4 sets)
100 x 20

Seated Calf Raise
165 x 10 (4 sets)
100 x 20

Cardio
N/A

Random Leg Pics

TFW bottom heavy as fuark

[InItForFitness]

5/3/1 BBB : Cycle 1 - Week 1

Workout

BENCH DAY

*10 Minutes Stretching + Mobility*

Main Lift

Bench Press
135 x 5 - w.u.
155 x 5 - w.u.
185 x 3 - w.u.
205 x 5
230 x 5
255 x 5 (Pause Reps)
185 x 10 (2 sets)
165 x 10
155 x 10 (2 sets)

Bench Press - 255 x 5 Top Set



Additional Work

Incline DB Fly
35 x 10 (5 sets)

Seated DB Shoulder Press
50 x 10 (4 sets)

Low Cable Crossover
45 x 10 (5 sets)

Skullcrushers
60 x 10 (5 sets)

DB Rear Delt Fly
25 x 10 (5 sets)

Cable Kickback
60 x 10 (5 sets)

Cardio
N/A


Food & Stuff

Bulking struggles.
TFW this is 2 days worth of food.



Little Pre- & Post- Workout Nutrition.



Dinner Time.

[InItForFitness]

5/3/1 BBB : Cycle 1 - Week 1

Workout

DEADLIFT DAY

*10 Minutes Stretching + Mobility*

Main Lift

Deadlift
185 x 5 - w.u.
225 x 5 - w.u.
275 x 3 - w.u.
320 x 5
355 x 5
380 x 5
405 x 4
225 x 5 (10 sets - 5 sets conventional/5 sets sumo)

Deadlift - 405 x 4 Top Set


*NOTE
Camera fell over on the actual heavy set of 380 x 5 and didn't notice until I went back after the set to stop recording.
Decided to just go for a 4-plate pull and see what I could do.

Grip was starting to let out around the 3rd pull and felt back rounding on the 4th so I decided not to push it for the last rep.

Additional Work

N/A

Cardio
N/A

[InItForFitness]

5/3/1 BBB : Cycle 1 - Week 2

Workout

PRESS DAY

*10 Minutes Stretching + Mobility*

Main Lift

Press
75 x 5 - w.u.
95 x 5 - w.u.
115 x 3 - w.u.
140 x 3
160 x 3
180 x 3
135 x 10 (5 sets)

Press - 180 x 3 Top Set



Additional Work

Incline DB Fly
35 x 10 (4 sets)

Lat Pulldown
140 x 6 (4 sets)
100 x 10 (2 sets)

Decline Bench Press
175 x 10 (2 sets)
155 x 10 (2 sets)

Seated Cable Row
140 x 6 (4 sets)
100 x 10 (2 sets)

Cable Crossover (High/Low)
50 x 10 (2 sets High)
40 x 10 (2 sets Low)

Dumbbell Curl
50 x 6
45 x 6
40 x 6
30 x 6
20 x 10 (2 sets)

Incline Skullcrusher
50 x 10 (5 sets)

Cardio
N/A

[The Solution]

A lil dead in here, where all the followers at?

[InItForFitness]

A lil dead in here, where all the followers at?

Definitley not one of my most active logs.

Ah well, I kind of enjoy it. Makes it easier for me to look back throughout and find easy comparisons between time frame markers in my progression.

[InItForFitness]

Date Night

No work yesterday, and only an early class for both me and the fiance, meant a wonderful day off to enjoy the afternoon and spend some quality time together.

Of course, some clothes shopping was in order for her...but afterwards she treated me to a trip to Gamestop & Cabelas to look at some new Xbox games and hunting/fishing gear for next season...so it balanced out :P


Then she surprised me with a double-lunch/dinner date.
First taking me to Logan's for lunch. Aftewards we headed over to the theatre to catch a showing of American Sniper (10/10 movie BTW. Must SEE!), and then out to Chipotle for dinner!


Couldn't have asked for a better day

Picutres

Dinner Rolls.


Wings. Cheese Sticks. Loaded Potatoe Skins.


Fried Cheese & Bacon Burger for me. Smokey BBQ Chicken & Bacon Burger for her.




No Chiptole pictures.
Was so excited to have it for the first time in years I ended up eating the entire burrito in a matter of minutes

[InItForFitness]

Meet Prep : Week 1 - Bench A

Workout

BENCH A SESSION

*10 Minutes Stretching + Mobility*

Main Lift

Bench Press
135 x 5 - w.u.
155 x 5 - w.u.
185 x 3 - w.u.
5 @ 250 x 2

Bench Press - 250 x 2



Additional Work

N/A

*Trained OHP & upper yesterday, so decided to rest on the accessory work today and simply push through the Bench work*

Cardio
N/A

[InItForFitness]

Meet Prep : Week 1 - Bench B

Workout

BENCH B SESSION

*10 Minutes Stretching + Mobility*

Main Lift

Bench Press
135 x 5 - w.u.
155 x 5 - w.u.
185 x 3 - w.u.
5 @ 265 x 3

Bench Press - 265 x 3



Additional Work

Standing Barbell OHP
4 @ 145 x 6

Incline DB Fly
4 @ 40 x 10

Barbell Curl
3 @ 65 x 10

Low Cable Crossover
4 @ 45 x 10

DB Hammer Curl
3 @ 30 x 10

Cardio
N/A

[InItForFitness]

Meet Prep : Week 1 - Deadlift A

Workout

DEADLIFT A SESSION

*10 Minutes Stretching + Mobility*

Main Lift

Deadlift
185 x 5 - w.u.
225 x 5 - w.u.
275 x 3 - w.u.
5 @ 365 x 2

Deadlift - 365 x 2


*NOTE*

Will pretty much be doing all pulling in Sumo stance until the meet passes, as I've decided this is the stance I'll use for pulling at the meet.

I feel more comfortable and it's easier to maintain form at higher weight + the reduced ROM should give me an extra few pounds to play with when it comes to my Deadlift #'s the day of the meet.


Additional Work

Bent Over Barbell Row
4 @ 165 x 10

Lat Pulldown
4 @ 120 x 10

DB Tricep Kickback
6 @ 35 x 6

Cardio
N/A

[InItForFitness]

Meet Prep : Week 2 - Bench B

Workout

BENCH B SESSION

*10 Minutes Stretching + Mobility*

Main Lift

Bench Press
155 x 3 - w.u.
185 x 3 - w.u.
205 x 3 - w.u.
225 x 3 - w.u.
2 @ 270 x 4
1 @ 250 x 4
1 @ 245 x 4
1 @ 235 x 4

Bench Press - 270 x 4



Additional Work

Close-Grip Bench Press
6 @ 165 x 6

Standing Barbell OHP
2 @ 145 x 6
2 @ 135 x 6

Incline EZ-Bar Skullcrusher
4 @ 60 x 6

Incline DB Fly
4 @ 40 x 10

Machine Rear Delt Fly
4 @ 80 x 6

Cable Tricep Kickback
4 @ 65 x 6

Cardio
N/A

[InItForFitness]

Meet Prep : Week 2 - Deadlift B

Workout

DEADLIFT SESSION B

*10 Minutes Stretching + Mobility*

Main Lift

Deadlift
185 x 3 - w.u.
225 x 3 - w.u.
275 x 3 - w.u.
315 x 3 - w.u.
5 @ 390 x 4

Deadlift - 390 x 4



Additional Work

Pullups
4 @ BW x 6

Bent Over Barbell Row
6 @ 165 x 4

Barbell Shrug
6 @ 165 x 6

DB Curl
4 @ 30 x 8

DB Hammer Curl
4 @ 30 x 8

Cardio
N/A

[InItForFitness]

Meet Prep : Mass Training Update

Workouts

SQUAT SESSION A

Squat
155 x 3 - w.u.
185 x 3 - w.u.
205 x 3 - w.u.
225 x 3 - w.u.
250 x 3
275 x 3
1 @ 300 x 3

Squat - 300 x 3



BENCH SESSION A

Bench Press
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
3 @ 255 x 3

Bench - 255 x 3



DEADLIFT SESSION B

Deadlift
185 x 3
225 x 3
265 x 3
285 x 3
315 x 3
345 x 3
375 x 3
2 @ 405 x 2

Deadlift - 405 x 2



BENCH SESSION B

Bench Press
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
1 @ 300 x 1

Bench - 300 x 1



Note

Easing back into squats these past few days having been away from them for a bit due to joint injury.

Also attempting to work on developing my pause during bench, as well as holding at the top to simulate a proper lift meet with commands.

[Jasonk282]

Wut, you hunt and fish...I guess being from Michigan makes sense. LOL.

what game do you hunt?

[InItForFitness]

Wut, you hunt and fish...I guess being from Michigan makes sense. LOL.

what game do you hunt?

Absolutley.
In my family there really isn't much of a choice...if you're a male, you're an outdoorsman (not really...but we just all naturally are).

Pretty much anything that comes into season. Small game, waterfowl, deer, if I can get a permit for it and can cook it, I'll hunt it.

[Jasonk282]

).

Pretty much anything that comes into season. Small game, waterfowl, deer, if I can get a permit for it and can cook it, I'll hunt it.

Hell yes. April 27th starts our Spring Gobbler season...can't wait

[InItForFitness]

Meet Prep : Week 3

Workouts

SQUAT SESSION B

Squat
155 x 3 - w.u.
185 x 3 - w.u.
205 x 3 - w.u.
225 x 3 - w.u.
250 x 3
275 x 2
1 @ 315 x 3

Squat - 315 x 2



BENCH SESSION A

Bench Press
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
5 @ 260 x 4

Bench - 260 x 4


Note

Still have to work on controlling my pauses better so there is no bouncing movement.
Also starting to work on pausing at the top to simulate the final step before getting the 'rack' command.

[InItForFitness]

Meet Prep : Week 3

Workouts

SQUAT SESSION B

Squat
155 x 3 - w.u.
185 x 3 - w.u.
205 x 3 - w.u.
225 x 3 - w.u.
250 x 3
275 x 2
300 x 2
1 @ 320 x 2

Squat - 320 x 2



BENCH SESSION B

Bench Press
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
285 x 1
1 @ 315 x 1

Bench - 315 x 1


Note

Was much happier with pause here, but really need to start beating it into my head to hold at the top.


DEADLIFT SESSION B

185 x 3 - w.u.
225 x 3 - w.u.
275 x 3 - w.u.
315 x 3
365 x 1
385 x 1
405 x 1
415 x 1
405 x 1 (conventional)

Deadlift - 415 x 1


Deadlift - 405 x 1 (Conventional)



Note

Actually considering going back to conventional pulling for the remainder of meet prep and for the day of the meet.

I felt much stronger at the 405 conventional than I did 405 or 415 sumo.

[InItForFitness]

Meet Prep : Week 4

Workouts

BENCH SESSION A

Bench Press
155 x 3
190 x 3
225 x 3
5 @ 260 x 3

Bench - 260 x 3