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  1. #301
    Iron Born StephSkywalker's Avatar
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    Tuesday, 9/24/13 Week 31

    Bench Day

    Warm Up Sets

    Set 1 - 1x5, 105 lbs
    Set 2 - 1x5, 130 lbs
    Set 3 - 1x5, 160 lbs

    Work Sets

    Set 1 - 1x5, 195 lbs
    Set 2 - 1x3, 225 lbs
    Set 3 - 1x2, 250 lbs
    Set 4 - 1x5, 210 lbs


    Boring But Big Sets

    Military Press 5X10 - 100 Lbs

    Assistance/Accessory Work

    Dumbbell Row - 5x10, 95 Lbs each arm
    Decline Dumbbell Press - 2x10, 1X7, 80 lbs
    Dips - 4x10 BW
    Hammer Curls - 4x15, 30 lbers

    Also ran 3.75 miles in the PM, around 30 mins... Running still sucks

    Tuesday's Macros

    ~ What is Dead will Never Die Crew

    ~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker

    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  2. #302
    Iron Born StephSkywalker's Avatar
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    Wednesday 9/25/2013, Week 31

    Deadlift Day

    Warm Up Sets

    Warm Up - 1x5, 175 Lbs
    Warm Up - 1x5, 215 Lbs
    Warm Up - 1x5, 260 Lbs

    Work Sets

    Set 1 - 1x5, 325 lbs
    Set 2 - 1x3, 370 lbs
    Set 3 - 1x0, 415 lbs
    Set 4 - 1x0, 415 lbs (W/ Straps)
    Set 5 - 1x0, 360 lbs

    As you can see this was a horrible session, For some reason I felt extremely weak for the entire session. My first set of 325 for 5 felt heavy, so I knew almost immediately something was off, but I was hoping as I moved through the work out things would improve, they did not.


    Boring But Big Sets

    Squats 5x10 - 190 Lbs

    Was able to get through the light squats, but I did not have time to do any other acessory exercises because I ran out of time. This was probably the worst lifting session I had in a long time, I dunno if its all the cardio I've been doing lately I've been considering it for awhile but this session has pushed me to abandon cutting and start bulking again. Will most likely finish up this cycle and start a new program on October 7th and start bulking as well. I will not make a new long even though this one in named "5/3/1" and I won't be doing 5/3/1 anymore, but I don't feel the need to make a new one.

    Wednesday's Macros



    As some may can see, I ate a little more yesterday in hopes that it would improve energy
    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  3. #303
    Iron Born StephSkywalker's Avatar
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    Thursday 9/26/2013, Week 31

    Military Press Day

    Warm up Sets

    Set 1 - 1x5, 70 lbs
    Set 2 - 1x5, 90 lbs
    Set 3 - 1x5, 105 lbs

    Work Sets

    Set 1 - 1x5, 135 lbs
    Set 2 - 1x3, 150 lbs
    Set 3 - 1x0, 170 lbs
    Set 4 - 1x5, 145 lbs

    Boring But Big Sets

    Decline Bench 5x10 - 135 Lbs *Paused Reps*

    Assistance/Accessory Work

    Penlay Rows - 4x10, 195 lbs
    Tricep Pushdowns - 4x10, 110 lbs
    Cable Bicep curls 3x12 140 lbs

    Also did a 3.73 Mile run in the evening, around 29 mins

    Thursday's Macros

    ~ What is Dead will Never Die Crew

    ~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker

    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  4. #304
    Iron Born StephSkywalker's Avatar
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    Weekly Saturday Morning Weigh In



    Lost .2 lbs in comparison to last week, decided I am going to start bulking soon, so I have been added calories if you guys haven't noticed but I still lost some weight.



    Did a morning run. Also this week is my deload week on 5/3/1. I am also going to change programs after this week. I wanted to finish out the cycle before I switched it up. Stay tuned.
    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  5. #305
    Iron Born StephSkywalker's Avatar
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    Monday, 9/30/13, Week 32 Deload Week

    Squat Day

    Warm up Sets

    No Warm up sets

    Work Sets

    Set 1 - 1x5, 150 Lbs
    Set 2 - 1x5, 190 Lbs
    Set 3 - 1x12, 225 Lbs

    Boring But Big Sets

    Deadlifts 5x10 - 215 Lbs

    Assistance/Accessory Work

    Good Mornings - 4x12, 190 lbs
    Kneeling Leg Curl - 4x10 50 lbs each leg (Guy hogging regular lying leg curl machine)
    Leg Press Calf Extensions - 4x20 320 lbs
    Incline Leg raises 4x12

    Monday's Macros

    ~ What is Dead will Never Die Crew

    ~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker

    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  6. #306
    Iron Born StephSkywalker's Avatar
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    Tuesday, 10/01/13 Week 32 Deload Week

    Bench Day

    Warm Up Sets

    No Warm up Sets

    Work Sets

    Set 1 - 1x5, 105 lbs
    Set 2 - 1x5, 130 lbs
    Set 3 - 1x15, 160 lbs


    Boring But Big Sets

    Military Press 5X10 - 100 Lbs

    Assistance/Accessory Work

    Dumbbell Row - 5x10, 95 Lbs each arm
    Decline Dumbbell Press - 3x10, 80 lbs
    Dips - 4x10 BW
    Tricep pushdowns - 3x10, 100 lbs
    Hammer Curls - 4x15, 30 lbers

    Also ran 3.75 miles in the PM, around 30 mins...

    Tuesday's Macros

    ~ What is Dead will Never Die Crew

    ~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker

    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  7. #307
    Iron Born StephSkywalker's Avatar
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    Wednesday 10/02/2013, Week 32 Deload Week

    Deadlift Day

    Warm Up Sets

    No Warm up Sets

    Work Sets

    Warm Up - 1x5, 175 Lbs
    Warm Up - 1x5, 215 Lbs
    Warm Up - 1x15, 260 Lbs

    Boring But Big Sets

    Squats 5x10 - 190 Lbs

    Romanian Deadlifts - 4x12 155 lbs
    Leg Press Calf Extensions - 4x20 320 lbs
    Chin ups - 4x10, BW
    Ab Rope Crunches - 4x15

    Wednesday's Macros

    This was kinda a YOLO Day. For whatever reason I just felt hungry this day and just wanted to eat without many ****s given. I still tracked everything but definitely went over my calories. Even though I ate a lot, I still never felt "stuffed" or full. Felt like I could eat way more. Only damage I can see is I was a little more gassy today than usual (TMI I know)

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  8. #308
    Kfme psychodiver9's Avatar
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    Mirin that intake
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  9. #309
    Iron Born StephSkywalker's Avatar
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    Originally Posted by psychodiver9 View Post
    Mirin that intake
    Tis was a good day..
    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  10. #310
    Iron Born StephSkywalker's Avatar
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    Thursday 10/03/2013, Week 32 Deload Week

    Military Press Day

    Warm up Sets

    No Warm up Sets

    Work Sets

    Set 1 - 1x5, 70 lbs
    Set 2 - 1x5, 90 lbs
    Set 3 - 1x12, 105 lbs

    Boring But Big Sets

    Decline Bench 5x10 - 135 Lbs *Paused Reps*

    Assistance/Accessory Work

    Penlay Rows - 4x10, 195 lbs
    Seated Dumbbell Press - 3x10, 65 lbs
    Shrugs - 4x10, 270 lbs
    Tricep Pushdowns - 4x10, 100 lbs
    Cable Bicep curls 3x12 140 lbs

    Thursday's Macros

    ~ What is Dead will Never Die Crew

    ~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker

    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  11. #311
    Lifting gets me hard chichinnn's Avatar
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    In on this! Currently using 5/3/1 as well. Good luck with your bulk.
    LOG: http://forum.bodybuilding.com/showthread.php?t=144267021&p=870915031#post870915031



    i like cats
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  12. #312
    Iron Born StephSkywalker's Avatar
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    Originally Posted by chichinnn View Post
    In on this! Currently using 5/3/1 as well. Good luck with your bulk.
    Thanks for following
    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  13. #313
    Iron Born StephSkywalker's Avatar
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    First Day of new program/Bulk. This is my second bulk cycle, so I will use things I've over my 1.5 years of training as far as eating and lifting and try to apply it.

    Monday, 10/07/2013 Week 1, Day 1

    Squats

    1x5 - 135 lbs
    1x5 - 165 lbs
    1x5 - 195 lbs
    1x5 - 230 lbs
    1x5 - 260 lbs
    1x5 - 260 lbs
    1x5 - 260 lbs
    1x5 - 260 lbs
    1x5 - 260 lbs

    Bench Press

    1x5 - 95 lbs
    1x5 - 120 lbs
    1x5 - 145 lbs
    1x5 - 165 lbs
    1x5 - 190 lbs
    1x5 - 190 lbs
    1x5 - 190 lbs
    1x5 - 190 lbs
    1x5 - 190 lbs

    Pendlay Row

    1x5 - 85 lbs
    1x5 - 105 lbs
    1x5 - 125 lbs
    1x5 - 145 lbs
    1x5 - 165 lbs
    1x5 - 165 lbs
    1x5 - 165 lbs
    1x5 - 165 lbs
    1x5 - 165 lbs

    Romanian Deadlifts

    4x12 - 165 lbs

    Dips

    4x15 - Bodyweight

    Cable Tricep pulldowns w/ Rope

    4x10 - 100 lbs

    Cable Bicep Curls

    3x10 - 140 lbs

    Macros for the Day

    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  14. #314
    Kfme psychodiver9's Avatar
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    Solid volume bro any reason for the routine change?
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  15. #315
    Iron Born StephSkywalker's Avatar
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    Originally Posted by psychodiver9 View Post
    Solid volume bro any reason for the routine change?
    Just felt that if I bulk I should add more volume. Going to try to get more strength during this bulk so will try to lift and eat more. Last time I bulked I spun my wheels a good 6 months due to fear of "getting fat".. Think I can make some solid gains if I do it better this time around
    ~ What is Dead will Never Die Crew

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  16. #316
    Kfme psychodiver9's Avatar
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    Originally Posted by StephSkywalker View Post
    Just felt that if I bulk I should add more volume. Going to try to get more strength during this bulk so will try to lift and eat more. Last time I bulked I spun my wheels a good 6 months due to fear of "getting fat".. Think I can make some solid gains if I do it better this time around
    Sounds like a solid plan
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  17. #317
    Cheesecake addict MrCarl.'s Avatar
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    GL with the bulk. How much did you increase your calories?
    Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141

    "You miss 100% of the shots you don't take." - Wayne Gretzky

    Always repping back.
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  18. #318
    Iron Born StephSkywalker's Avatar
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    Originally Posted by MrCarl. View Post
    GL with the bulk. How much did you increase your calories?
    Around 200 cals to start, will increase some more probably at the beginning of next week until I'm gaining around a pound a week. My weight increased last week from 179 to 182 when I weighed in Saturday but I assumed it was from water retention and the slight increase in calories I had last week
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  19. #319
    Iron Born StephSkywalker's Avatar
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    Wednesday, 10/09/2013 Week 1, Day 2

    Front Squats

    1x5 - 135 lbs
    1x5 - 170 lbs
    1x5 - 205 lbs
    1x5 - 205 lbs
    1x5 - 205 lbs

    Military Press

    1x5 - 70 lbs
    1x5 - 85 lbs
    1x5 - 100 lbs
    1x5 - 115 lbs
    1x5 - 115 lbs
    1x5 - 115 lbs

    Deadlift

    1x5 - 205 lbs
    1x5 - 245 lbs
    1x5 - 285 lbs
    1x5 - 325 lbs
    1x5 - 325 lbs
    1x5 - 325 lbs

    Chin Ups

    4x10 - Bodyweight

    Close grip seated cable rows

    4x10 - 160 lbs

    Rope Ab Crunches

    4x15

    Macros for the Day


    Day went well, something that surprised me is military press is a lot harder to do after front squats
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  20. #320
    LvL 99 jimmy Rustler vitornoob's Avatar
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    in!!
    *Hollywood's rabid cage crew*


    Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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  21. #321
    Iron Born StephSkywalker's Avatar
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    Originally Posted by vitornoob View Post
    in!!
    Thanks for following brah..
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  22. #322
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    Friday, 10/11/2013 Week 1, Day 3 "Birthday Workout Session"

    Squats

    1x5 - 135 lbs
    1x5 - 170 lbs
    1x5 - 205 lbs
    1x5 - 235 lbs
    1x3 - 275 lbs
    1x3 - 275 lbs
    1x3 - 275 lbs
    1x3 - 275 lbs
    1x3 - 275 lbs
    1x8 - 205 lbs

    Bench Press

    1x5 - 95 lbs
    1x5 - 120 lbs
    1x5 - 145 lbs
    1x5 - 165 lbs
    1x3 - 195 lbs
    1x3 - 195 lbs
    1x3 - 195 lbs
    1x3 - 195 lbs
    1x3 - 195 lbs
    1x8 - 145 lbs

    Pendlay Row

    1x5 - 85 lbs
    1x5 - 105 lbs
    1x5 - 125 lbs
    1x5 - 145 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs
    1x8 - 125 lbs

    Dumbbell Rows

    3x10 - 100 lbs (Each Arm)

    Wanted to do more exercises, but I ran out of time. A guy used a lot of my time. He talked to me around 15 mins about how I shouldn't lift in Chucks and I shouldn't lift heavy..

    Macros for the Day

    I started the day attempting to track my macros, but due to it being my birthday I kind of went in YOLO mode. I am thinking I ate close to 6K but I'm not sure. Do not have an exact count, so I won't post it. Will post a few of my meals tho..




    Co Worker bought me this chocolate cake. Was really good. I shared this with my whole office, so I was still good for the day



    This is where the day got away from me. My boss took my department out for a birthday lunch. Order around 5 large pizzas. I had between 15-20 slices, I lost count a long the way. My co workers were shocked because they know I lift and am normally pretty conscious of my intake



    The restaurant brought out this Ice cream sundae with a cookie case. Was amazing



    Went to a bar that night, had this Double grilled chicken sandwich with pepperjack cheese, jalapenos, etc. Delicious
    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  23. #323
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    Monday, 10/14/2013 Week 2, Day 1

    Squats

    1x5 - 140 lbs
    1x5 - 170 lbs
    1x5 - 205 lbs
    1x5 - 240 lbs
    1x5 - 275 lbs
    1x5 - 275 lbs
    1x5 - 275 lbs
    1x5 - 275 lbs
    1x5 - 275 lbs

    Bench Press

    1x5 - 100 lbs
    1x5 - 120 lbs
    1x5 - 145 lbs
    1x5 - 170 lbs
    1x5 - 195 lbs
    1x5 - 195 lbs
    1x5 - 195 lbs
    1x5 - 195 lbs
    1x5 - 195 lbs

    Pendlay Row

    1x5 - 85 lbs
    1x5 - 105 lbs
    1x5 - 130 lbs
    1x5 - 150 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs
    1x5 - 170 lbs

    Romanian Deadlifts

    4x12 - 170 lbs

    Dips

    3x12 - Bodyweight

    Lying Skull Crushers with EZ Bar

    3x10 - 60 lbs

    Cable Bicep Curls

    3x10 - 140 lbs

    Macros for the Day

    ~ What is Dead will Never Die Crew

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    I also have a Log. Check it out

    http://forum.bodybuilding.com/showthread.php?t=152157923

    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  24. #324
    Boomer Sooner PhiSig2298's Avatar
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    Maybe I didn't read it but how long are you bulking? Going by weight or time frame?


    Oh and I hate you and your carb allowance
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  25. #325
    Iron Born StephSkywalker's Avatar
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    Originally Posted by PhiSig2298 View Post
    Maybe I didn't read it but how long are you bulking? Going by weight or time frame?


    Oh and I hate you and your carb allowance
    I don't really have a time frame.. Will go until uncomfortably fat then I will cut again
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  26. #326
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by StephSkywalker View Post
    I don't really have a time frame.. Will go until uncomfortably fat then I will cut again
    250 then? Niiiiice
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  27. #327
    Lifting gets me hard chichinnn's Avatar
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    Happy belated man! Hope you had a good one! Looks like you did.. I was cutting when my birthday came along, but I didnt give a fuk and ate more than my daily cals in breakfast alone. Colorado omelette from Dennys has 82g of fat.. hahhh.
    How you liking all that volume in your workouts?
    LOG: http://forum.bodybuilding.com/showthread.php?t=144267021&p=870915031#post870915031



    i like cats
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  28. #328
    Iron Born StephSkywalker's Avatar
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    Originally Posted by PhiSig2298 View Post
    250 then? Niiiiice
    LOL.. Nah, that's way pass my level of comfort. You know I can't go above 205 without getting itchy
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  29. #329
    Iron Born StephSkywalker's Avatar
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    Originally Posted by chichinnn View Post
    Happy belated man! Hope you had a good one! Looks like you did.. I was cutting when my birthday came along, but I didnt give a fuk and ate more than my daily cals in breakfast alone. Colorado omelette from Dennys has 82g of fat.. hahhh.
    How you liking all that volume in your workouts?
    Volume is good so far but I intentionally started a little lighter than I'm capable of. Trying to prevent stalls
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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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  30. #330
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    Wednesday, 10/16/2013 Week 2, Day 2

    Front Squats

    1x5 - 140 lbs
    1x5 - 170 lbs
    1x5 - 205 lbs
    1x5 - 205 lbs
    1x5 - 205 lbs

    Military Press

    1x5 - 75 lbs
    1x5 - 90 lbs
    1x5 - 105 lbs
    1x5 - 120 lbs
    1x5 - 120 lbs
    1x5 - 120 lbs

    Deadlift

    1x5 - 210 lbs
    1x5 - 250 lbs
    1x5 - 295 lbs
    1x5 - 335 lbs
    1x5 - 335 lbs
    1x5 - 335 lbs

    Chin Ups

    4x10 - Bodyweight

    Close grip seated cable rows

    4x10 - 165 lbs

    Incline leg raises

    4x15

    ~ What is Dead will Never Die Crew

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    Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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