Barbells, Dumbbells, and Life's Journey

[mstatefan91]

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..

[mstatefan91]

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.

[mstatefan91]

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.

[SpeculatorSam]

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.

Weightloss competition at work? Nice to know you're 27 pounds down.

[mstatefan91]

Weightloss competition at work? Nice to know you're 27 pounds down.

Yeah. I live in a very obese state so they were trying to motivate some people to lose weight. It appears that I am the winner.

[mstatefan91]

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.

[mstatefan91]

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.

[jshaw5]

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.

[Farley1324]

Solid pace on that 405 reps set.

[mstatefan91]

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.

Took roughly 3 months.. The last 15-20 pounds were pretty aggressive actually. I want to get down to about 185 but I'm in zero hurry to do so.. Currently hanging out between 193 and 195 with carbs added back into the diet.

Solid pace on that 405 reps set.

Thanks man

[mstatefan91]

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.

[SpeculatorSam]

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.

Are you new to OHP, or is this some sort of deload workout.

[mstatefan91]

Are you new to OHP, or is this some sort of deload workout.

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.

[mstatefan91]

6/8/2019
5/3/1 for Powerlifting

Squat
45x5, 5, 5
135x5
225x2
275x3
310x3
350x7 Warmups felt awful but these felt good. Could have hit for 9
390x1
390x1
390x1

And that's all I did.

[mstatefan91]

6/10/2019
5/3/1 for Powerlifting

OHP
45x5, 5, 5
95x5
105x5
120x5
135x5

Bench Press
45x12
135x4
165x15x3

Chinups
BWx5x5 Had a bit of a sore rear delt and didn't really push these.

[mstatefan91]

6/12/2019
5/3/1 for Powerlifting

Deadlift
135x5, 5
225x3
295x5
340x5
385x5

Squat
45x5, 5
135x4
225x2
255x10x5 These were tougher than I imagined they would be..

[Farley1324]

6/12/2019
5/3/1 for Powerlifting

Deadlift
135x5, 5
225x3
295x5
340x5
385x5

Squat
45x5, 5
135x4
225x2
255x10x5 These were tougher than I imagined they would be..

I would imagine those would suck pretty hard

[mstatefan91]

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.

[mstatefan91]

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.

[mstatefan91]

9/15/2019

I did a thing and worked out.. I am in pain today..

Squat
45x5, 5
135x5
225x2
275x1
295x1
315x5, 5, 5 Belted

Deadlift
135x5
225x1, 1
275x1
315x1
335x2, 2, 2 These were awful.

[mstatefan91]

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.

[jshaw5]

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.

[mstatefan91]

9/19/2019

Squat
285x5x3

Bench
190x5x3

BB Row
135x8x3

9/22/2019

Squat
295x5x3

Bench
195x5x3

Pullups
BWx5x3

BB Curl
45x10x3

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.

Thanks man. These are pretty vanilla workouts but I have to start somewhere.

[mstatefan91]

9/24/2019

Squat
305x5x3

Bench
200x5x3

BB Row
145x5x4


Moving tonight's workout to tomorrow (Friday). Going to do the M/W/F approach with the opportunity to do more accessory style things on Saturdays.

[mstatefan1991]

Hi all, it me. Got locked out of my other account. Not sure what to do.. not sure what email address I used to set it up 9.5 years ago.

[mstatefan91]

Hi all, it me. Got locked out of my other account. Not sure what to do.. not sure what email address I used to set it up 9.5 years ago.

I'm back.. I guess.. weird

[mstatefan91]

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.

[mstatefan91]

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.

[mstatefan91]

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 hour

[mstatefan91]

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 315