I am starting this log to help keep track of my progress with my (lack of) strength gains and body composition. I am hoping for a bit of a recomp and strength increase. I will be using the wendler 5/3/1 program, but will have to modify it for my lower back injury that I have, and is taking a long time to recover. With the injury I will not be doing squats or Dead lifts. I know this is pretty much half the program but I will try and compensate it with other moves. I will be using the 5/3/1 BBB (big but boring) template, and will look a bit like this. If anyone reads this, please feel free to recommend and suggest ideas or improvements that can be made to this bastardized 5/3/1 template I am doing.
Monday
Chest/Tri
BB Bench - 5/3/1
Incline DB - 5 sets x 10 Reps
Dips - 5 Sets x 10 Reps
Flies - 2 sets x 10 - 20 Reps
Tri push Downs 2 sets x 10 - 20 Reps
Tuesday
Legs
Lunges - 5/3/1
Lunges - 5 x 10
Glute Ham Raise - 5 x 10
Leg Extension - 2 x 10-20
Leg Curls - 2 x 10-20
Calf Raises - 3 x 10 - 20
Wednesday
Cardio
Thursday
Back / Biceps
T Bar Row - 5/3/1
DB Row - 5 x 10
Lat Pulldown - 5 x 10
Bicep Curls - 2 x 10 - 20
Straight Arm Pulldown - 2 x 10 - 20
Friday
Shoulders
OHP 5/3/1
DB Shoulder Press - 5 x 10
Lat Rais - 5 x 10
Face pulls - 2 x 10 - 20
Shrugs - 3 x 10 - 20
Along with time in the gym, I am putting in extra effort to keep my diet on track. I will be aiming for about 2400 Cals a day with 40% Protein, 30% Carbs, 30% Fat. So far have been getting close to the macros, although I do find it hard to get all my cals in. Currently weighing in at about 85kg at 182cm tall. For the next 8 weeks I will be using a few supps, some i have used before and liked the results I got and others have heard good things about and decided to try.
Supps
Protein
Creatine
PES Erase and Anabeta
EBF Recompadrol
Finaflex DAA
Modern BCAA
I will try a get a pic up for a before and after comparison and see if any progress was made with composition.
Cheers
Trav
Monday
Chest/Tri
BB Bench - 5/3/1
Incline DB - 5 sets x 10 Reps
Dips - 5 Sets x 10 Reps
Flies - 2 sets x 10 - 20 Reps
Tri push Downs 2 sets x 10 - 20 Reps
Tuesday
Legs
Lunges - 5/3/1
Lunges - 5 x 10
Glute Ham Raise - 5 x 10
Leg Extension - 2 x 10-20
Leg Curls - 2 x 10-20
Calf Raises - 3 x 10 - 20
Wednesday
Cardio
Thursday
Back / Biceps
T Bar Row - 5/3/1
DB Row - 5 x 10
Lat Pulldown - 5 x 10
Bicep Curls - 2 x 10 - 20
Straight Arm Pulldown - 2 x 10 - 20
Friday
Shoulders
OHP 5/3/1
DB Shoulder Press - 5 x 10
Lat Rais - 5 x 10
Face pulls - 2 x 10 - 20
Shrugs - 3 x 10 - 20
Along with time in the gym, I am putting in extra effort to keep my diet on track. I will be aiming for about 2400 Cals a day with 40% Protein, 30% Carbs, 30% Fat. So far have been getting close to the macros, although I do find it hard to get all my cals in. Currently weighing in at about 85kg at 182cm tall. For the next 8 weeks I will be using a few supps, some i have used before and liked the results I got and others have heard good things about and decided to try.
Supps
Protein
Creatine
PES Erase and Anabeta
EBF Recompadrol
Finaflex DAA
Modern BCAA
I will try a get a pic up for a before and after comparison and see if any progress was made with composition.
Cheers
Trav