Harry's 5/3/1 Log

[hcoyle545]

how much more you gotta lose?

Dunno brah, just gonna keep cutting past the point where I'd usually call it, which is when I get uncomfortable..

I'm ~186 now i'll keep going below 180 I'd say

[hcoyle545]

Time for a 1 month pic update.

[hcoyle545]

The above was 1 month ago

Now:







Becoming painfully aware of how skinnyfat i'm becoming, but I know if I bulk from now i'll just end up in the same position again 3 months down the line so fuk that


on I cut.

[psychodiver9]

^is said it before. Bad decision. You need to bulk. Cutting without a base isn't going to make you look better. You need to add Lbm. You are cutting at suck a severe deficit you're losing Lbm and will continue to look worse. Trust your instincts and bulk. You won't regret it

[hcoyle545]

Except I will regret it because I did it around this time last year. If I'd seen it through til I was lean then I'd probably still be slow bulking around now or atleast just starting a cut instead of doing a sissy 4 month bulk and calling it. I don't think i'm losing LBM but rather there were no shadows in the most recent pics. I feel stronger than ever and am feeling good about getting leaner so i'm going to keep it up for now.

I'd say if I should set a date for switching back to bulking it may as well be the end of the Nmisc competition, so 1st of May i'll begin the transition back into bulking by adding 200cals a week and monitoring weight each week. I want to reverse diet this time around to make sure i'm not just throwing on an extra 500cals and getting fat.

(I appreciate the critique though, I can always count on you to be frank so thanks)

[psychodiver9]

You can tell yourself what you want but there is no way you are maintaining Lbm sub 2k. Sorry

[hcoyle545]

You can tell yourself what you want but there is no way you are maintaining Lbm sub 2k. Sorry

Why are you apologising? You aren't the one inducing catabolism in my muscles

[psychodiver9]

Why are you apologising? You aren't the one inducing catabolism in my muscles

I'm just not trying to come across as adick or negative. Trying to give honest feedback

[hcoyle545]

I'm just not trying to come across as adick or negative. Trying to give honest feedback

I'm going to keep cutting up til the end of the competition and then bulk for a long time. I'm already close to a bf I atleast feel comfortable with, the main issue for me is not appearing lean on my body but rather just not having a fat as **** face. That affects my day to day confidence so there's no chance I'm going to bulk while I'm uncomfortable with that.

[psychodiver9]

I've been in your shoes before and felt like cutting more was the answer. Someone convinced me to bulk and was the best thing I ever did. It may take a few cycles to reach your ultimate goal. Just remember it's a marathon not a sprint. Ultimately yougotta do you but Im just trying to give you outside perspective on what you need. Good luck

[hcoyle545]

I've been in your shoes before and felt like cutting more was the answer. Someone convinced me to bulk and was the best thing I ever did. It may take a few cycles to reach your ultimate goal. Just remember it's a marathon not a sprint. Ultimately yougotta do you but Im just trying to give you outside perspective on what you need. Good luck

Maybe I will. Just been messing about in notepad playing with the Lyle GBR upper/lower split and it's kinda exciting to think about how much better progression will be once I bulk.

[Sinaku5]

You've lost a LOT of fat Harry. Great job!

[hcoyle545]

You've lost a LOT of fat Harry. Great job!

Thanks bro <3

Weight: 187.7lbs

[hcoyle545]

Sacked 5/3/1 today in favor of Lyles GBR. Calories are back up to 2200 for a week to see how this impacts on my weight next Monday

Bench Press

2 x 8 x 70kg
6 x 70kg

i'm convinced the bar weights more than 20kg though, I think i've spoken of this before, but we'll leave it since i'm rarely at this gym.


Rows

3 x 8 x 70kg


OHP

6 x 40kg
4 x 40kg


Pulldowns

3 x 8-12 x 50kg


Tricep Pushdowns

3 x 12-15 x 40kg


Alternating DB Curls

2 x 10-12 x 12.5kg


Ab Rollers

12 x BW
10 x BW


+some cable crunches.

[brendbro]

i remember loving lyles GBR, but the two lower days started scaring me too much when i was cutting lol (leg press.. erg)

the extra volume should mean more cals to cut at too which is always good

[hcoyle545]

i remember loving lyles GBR, but the two lower days started scaring me too much when i was cutting lol (leg press.. erg)

the extra volume should mean more cals to cut at too which is always good

hmmm by the looks of things I won't be cutting for much longer anyway. We'll see

what'd you do for Deadlifts on GBR? I'm planning on doing 3x3 or maybe 3x3-5 so I can progress in reps before weight. Not 100% yet, thoughts?

[hcoyle545]

Had a pretty chitty time of Deadlifts today. Maybe I start out too heavy or maybe i'm not used to doing more than 1 heavy set nowadays. Any ideas for Deadlift progression? RPT might be an idea I think, still plenty of reps but also only one heavy set.


Deadlifts

3 x 140kg
2 x 140kg
0 x 140kg fffaaaiiiillllllllllllllllll


Ham Curl

2 x 10 x 14 (notch on machine)


Vertical Leg Press

3 x 12 x 160kg


Calves on leg press

3 x 20 x 110kg


Hanging Leg Raise

3 x 8-10 x BW


Thoughts regarding switching to RPT progression for Deads and my DL form in general? It may just have been a bad day but they didn't feel great.

[juicydanglers]

still cant get over those dam converses ha!


you're just going through end of cut syndrome

prob feelin demotivated at this point hanging onto your strength and you want to change things around

with regards to the skinny fat thing you have to remember you havent actually been lifting that long so do strength is going to be way better than your muscular size when you start on a good non retarded strength programme/routine

deads look fine though i did notice it looks as though you're looking down?

[brendbro]

can't remember what i did, im pretty sure 3x8 but would have to check my log

as for progression, some sort of pyramiding sounds right. what's the purpose of getting more volume other than if you were at a stage where it was required to increase strength? it's not like deadlifts have a great TUT so i'd think you'd be best saving volume and going more intense on them but that's just my opinion of course. RPT would work pretty well if you were keen on adding some more volume

[hcoyle545]

still cant get over those dam converses ha!


you're just going through end of cut syndrome

prob feelin demotivated at this point hanging onto your strength and you want to change things around

with regards to the skinny fat thing you have to remember you havent actually been lifting that long so do strength is going to be way better than your muscular size when you start on a good non retarded strength programme/routine

deads look fine though i did notice it looks as though you're looking down?

yeah quite right man r.e. the blues. I suppose so, I think I will feel better if I get leaner though maybe 12-15% so that's the plan til further notice. I'm just going about it slower now at around 2200cals.

I noticed that too, reckon I should bring my head back? I have quite a bit of trouble with my neck though at the best of times so I like to try keep it close to neutral.

can't remember what i did, im pretty sure 3x8 but would have to check my log

as for progression, some sort of pyramiding sounds right. what's the purpose of getting more volume other than if you were at a stage where it was required to increase strength? it's not like deadlifts have a great TUT so i'd think you'd be best saving volume and going more intense on them but that's just my opinion of course. RPT would work pretty well if you were keen on adding some more volume

3x8 wat lol. I agree aye no sense in doing 3x3 deads especially since i'm gonna keep cutting.

RPT it is, Cheers bud

[LCFCFOX]

How come your cutting cals are so low man?

[hcoyle545]

How come your cutting cals are so low man?

not sure really, probably just because I haven't got much lean mass.

[hcoyle545]

I enjoyed training RPT style today, it's not ez though for sure

Bench Press

3 x 90kg (+2 verrrryy slightly assisted reps but i'll count it as 3 still.)
5 x 80kg
8 x 72.5kg

Rep ranges i'm working in respectively are 3-5, 5-7, 7-9 so it's a repeat for all of those weights til I get the highest reps.


Rows



Hnnggg felt good

5 x 90kg
7 x 80kg
9 x 72.5kg

moar weight needed for each set, little to no leg drive feels good


Incline DB Press

8, 6, 4 x 30kg per hand


Wide Grip Pulldowns

3 x 10 x 63kg


30 tricep pushdowns on a lightish weight followed by 30 reps of bar bare curls because I was pushed for time


Going to Belfast tonight to get a few drinks and prepare for seeing Biffy Clyro tomorrow night! None of the bars will be open for Good Friday but just gonna get a huge carryout and there'll be loads of us so should be a great sesh in my mates house

The guy i'm goin up with today who lives there is a massive fan of food so i'll try remember to snap pics of any good eats.

[juicydanglers]

i bet you the lighter weights feel easy after stimulating your muscles with the heavier weight

[hcoyle545]

i bet you the lighter weights feel easy after stimulating your muscles with the heavier weight

yeah it does but I like it still.

I think it's time I started eating again I'm literally just spinning my wheels right now.

[psychodiver9]

yeah it does but I like it still.

I think it's time I started eating again I'm literally just spinning my wheels right now.

yessssss

[hcoyle545]

yessssss

amg im too fat already gonna cut again, notsrs

eating between 2.5-2.8k this week will weigh in next Monday to see wassup

[juicydanglers]

You've probably shafted your metabrolism a bit so id just reset for a small period of time and decide from there

[hcoyle545]

You've probably shafted your metabrolism a bit so id just reset for a small period of time and decide from there

aye that's why i'm not jumping way back up. let the gains begin!


Bench

92.5kg x 3 (5 really but last 2 heavily spotted)
82.5kg x 6
75kg x 6

Gassed, will shoot for all same weights but +rapes next time.


Rows

95kg x 5
85kg x 7
75kg x 9

Ain't no stoppin these rows. Toyed with a wider grip today and got a great contraction on the heaviest set. Feels great with straps, note to self: NEVER FORGET STRAPS when rowing


Incline DB Press

30kg x 8, 5
25kg x 6


Shrugs

I've missed these, easing back in with light weight baby

3 x 12 x 100kg


Overhand Lat Pulldowns

12 x 63kg
10 x 63kg
8 x 63kg

Keep weight same, acquire more reps and contractions


Tricep Pushdowns

Two second negatives

15 x 50kg
14 x 50kg
13 x 50kg

plus reps, will up weight next.


DB Curls

2 x 12 x 12.5kg per hand
10 x 12.5kg

[jdjprimer19]

No more 5/3/1? Disappointing.