5/29/2019
BW: 192.6
Got derailed and didn't workout
5/30/2019
Bench Press
225x3x5 Paused
205x8x4 Touch 'n go
BW: 191.6
Skipped deadlifts and added in my power bench.. Neighbors having a late night open house (who does that?) and I felt rude banging weights around while they tried to show the grounds/house off..
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05-30-2019, 08:04 PM #241S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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05-31-2019, 06:08 AM #242
5/31/2019
Likely going to go into deload/hibernate mode. Sick for the 2nd time in 3 weeks today.. hurray.
Weighed in for the official weightloss competition at work.. 27 pounds down (had to wear clothes lol). So that about wraps up Keto in my mind.. Will start transitioning to a more flexible diet starting today or tomorrow.
New diet goal is to get down to around 185 by end of summer.. so about 0.5 pounds/week or less honestly is fine with me.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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06-03-2019, 07:14 AM #243
Only worked out once this weekend. Ate pretty much what I wanted to cause I needed a diet break.. All in all, a good weekend.
6/1/2019
Deadlift
405x3x3
Squat
335x5x3
BW this am on the 3rd, 193.2.. Can't complain. Was probably averaging 3500 calories/day this weekend. Back to around 2500 today.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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06-04-2019, 10:45 AM #244"I did the best I could knowing what I did. I know better now, therefore I do." - Maya Angelou
"First lesson of life is that life's not fair. Once you've wrapped your mind around that concept, then you can learn to work around life and excel at it." -SpeculatorSam
PRs: 405/265/400x3. Weighted Chin +110lbs, Incline Bench 235lbs. OHP: 172.5lbs. Strict Curl: 107lbs. Good Morning 225 x 5
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06-04-2019, 11:24 AM #245
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06-05-2019, 06:09 AM #246
6/4/2019
5/3/1 for Powerlifting
OHP
45x5, 5
95x5
110x3
130x3
145x5 eesh not exactly what I was expecting. May have to adjust this or it could have been an off day
160x1
160x1
160x1 The singles got easier as I went through them.. First one was hard as hell
Bench Press
45x12
135x4
175x10x5 Tried to rest 90 seconds between sets.. That got pushed to 3 minutes by the 5th set
Pullups
BWx10x3
Notes: As you can see, I have decided to enter what I would call a hypertrophy block of training and I've always wanted to revisit 5/3/1. Now that the program has so many different styles, I basically just chose one that I felt closely matched what I want to accomplish which is to add a bit of muscle while losing some fat.. If I gain strength, great.. If not, maybe I gained some lean body mass.
The accessory style is still a work in progress. But I do know that I want to do the main lift and then do the corresponding main lift as the main accessory so on OHP day, bench.. on deadlift day, squat and so on and so forth. This lets me hit the main movements twice/week still.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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06-06-2019, 06:03 AM #247
6/6/2019
5/3/1 for Powerlifting
Deadlift
135x5, 3, 2
225x3, 1
315x3
360x3
405x6 Vid. Had a couple of reps left so RPE @8ish
450x1
450x1
450x1 Vid of last set. These were getting tough but I could have completed a couple more singles
Squat
45x5, 5, 5
135x3
225x1
275x7x5 Vid of last set. Probably could have made it 4-5 sets of 8.. I might in the future
BW: 193.6
Notes: Took roughly an hour and a half. Legs felt fried after as did my traps.
S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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06-06-2019, 11:15 AM #248
Nice job on the weight loss. What time period was that over? How much lower are you planning on going? I need to get my ass in gear, I've been losing and regaining the same 8-10 lbs for several months lol.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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06-06-2019, 12:01 PM #249
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06-06-2019, 12:27 PM #250
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06-06-2019, 08:46 PM #251
6/6/2019
5/3/1 for Powerlifting
Bench Press
45x12, 12
135x4
175x3
200x3
225x8 Had a couple of reps left. Actually surprised. My bench has felt lacking lately.. I was wondering if I had started this program too heavy for it.. This seems right
250x1
250x1
250x1 These were not an issue. Could have hit them for triples
OHP
45x5, 5
95x10x5 Glad I left it here. Triceps were going on the 5th set.. Could have struggle bused a couple more reps
BB Row
135x10x3 I'll be adding 5 or so pounds weekly to this until it gets hard
Notes: Happy about bench. I believe the best I've done with 225 is 12, maybe 13 and while that wouldn't have happened today, it isn't as far off as I thought.
My bench has always benefited from higher rep sets which gives me hope that it will start progressing nicely with the 5 sets of 10 on OHP day.. Those should start getting closer to 200 fairly quickly.. My best 225 rep/set is 225x9x4.. 225x10x5 would be awesome.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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06-08-2019, 10:07 AM #252"I did the best I could knowing what I did. I know better now, therefore I do." - Maya Angelou
"First lesson of life is that life's not fair. Once you've wrapped your mind around that concept, then you can learn to work around life and excel at it." -SpeculatorSam
PRs: 405/265/400x3. Weighted Chin +110lbs, Incline Bench 235lbs. OHP: 172.5lbs. Strict Curl: 107lbs. Good Morning 225 x 5
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06-08-2019, 11:35 PM #253
Not new.. But not good at it either. I think my best is 185 at a weight of about 180ish.. Just not a movement I've focused on. Plus, this was after bench and in the heat of summer in the south working out outside.. It will go up but glad I didn't try for 110x10x5 as previously planned.
S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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06-10-2019, 08:18 AM #254
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06-11-2019, 12:41 PM #255
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06-13-2019, 06:14 AM #256
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06-13-2019, 06:31 AM #257
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08-13-2019, 08:43 AM #258
hi so yesterday I did a thing and lifted.. I did the squats.. they were the suck.. I am surprised at how much I lifted.. I can't walk today
315x5x3
335x1x3
paused squats
245x2x3
and it was 113 degrees heat index so I quit there.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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09-12-2019, 06:40 PM #259
I've worked out once since the lift above.. been traveling for work.. blah blah blah excuses here and there.. point is.. I'm back in come Sunday when I get home.. I haven't gained weight.. but I can tell my muscle tone is going down.. disappointing for sure but I will be back at it.. probably 5x5's for each of the big 3 lifts.. spaced over the week.. may change my mind on that.
S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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09-16-2019, 07:12 AM #260
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09-17-2019, 06:36 PM #261
9/17/2019
Squat
275x5x3 my legs were shaking like a newborn baby giraffe
Bench
185x5x3 These were easy..
Pullups
BWx4x4
Goals: add 10 pounds/workout to squats, add 5 pounds/workout to bench, add 20 pounds/week to deadlift, and increase Pullup volume
3 days/week or the next 3-4 weeks.
Sunday: squat, bench, dead
Tuesday: squat, bench, pullups
Thursday: squat, bench, BB rows
I'll add extra pullups wherever I can.. they aren't very taxing.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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09-19-2019, 09:17 AM #262
Good stuff man. It's tough getting back into the swing of things after a long layoff full of excuses. The good thing is strength/muscle comes back quickly once you get back to consistency.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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09-23-2019, 06:06 AM #263
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09-26-2019, 02:40 PM #264
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12-15-2019, 08:43 AM #265
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12-15-2019, 09:44 AM #266
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12-15-2019, 09:45 AM #267
12/11/19
Squat
205x5x5
Bench
155x5x5
Pullups
BWx2x5
12/12/2019
Squat
205x5
215x5
225x5
235x5
245x5
Bench
165x5x5
Chinups
BWx12 (split over multiple sets)
12/14/2019
Squat
225x5
245x4
265x3
285x2
305x1
Bench
185x5x5
Chinup
BWx16 (split over multiple sets)
Will likely being doing triples with 295 on squat today and 5x5 on bench with 195.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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12-15-2019, 12:13 PM #268
12/15/2019
Squat
295x3x3
315x1
335x1
Bench
205x3x3 Paused
215x1 Paused
225x1 T'n Go
Chinups
BWx18 (over various sets)
Starting to feel less like a baby bird.. I had never really quit working out completely but I'd hit a session or 2 and then miss 2-3 weeks.. rinse and repeat for several several months.. I went at it this time to start lighter/condition my muscles instead of trying to hit a 275-315 5x5 straight off and wrecking myself.. seems to be paying off.S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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12-28-2019, 12:11 PM #269
5/3/1 Building the Monolith
Squats: Skipped due to bad indigestion
OHP
95x5
110x5
125x5
95x12
Lat Pulldown
140x6x5
70x20
Dips
BW(-100lbs)x10x5 I suck at these currently but will get better
Face Pulls
20x20x5
Tricep Pushdown
20x10
30x10
37.5x10
40x10
47.5x5
50x5
In and out in an hourS/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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05-13-2020, 11:58 AM #270
5/11/2020
Squat
45x5, 5
135x5
225x5
275x5,5,5
Bench Press
45x15, 15
135x5
155x5
185x5,5,5
Lat Pulldown
55x12
75x8
100x15,15,15
5/12/20
Squat
45x5, 5
135x5
225x2
275x1
295x3,3,3,3
Bench Press
45x15,15
135x5
185x1
195x3,3,3,3 Paused
I hurt today. Back at it tomorrow. Probably 295 for sets of 5 on squat and 195-200 for sets of 5 on bench.. need to deadlift so probably one or 2 sets of 5 with something like 315S/B/D: 485/305/500 lbs
Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
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