Big and Strong with 5/3/1 and M-sten rx
03-20-2013 06:59 PM
3/20. Ohp 5/3/1. 5 week
115x5. 135x5. 155x8
DB incline press
80x11- last set was fried
Chins bwx20 45lb plate x 10 25 lb plate x 10. Bwx15
Neutral grip lat pulldown
Triceps pushdowns(rope) 100x15x3 80x20
Hammer curl. 40x10x3
In all a good Session, pump came quick and recovery between sets was good. I swear I flew through this lift. In the ways of the msten vascularity is fantastic, if I could drop a % or two in bf I will look like a roadmap.
No sides to report tommorrow is an off day time to rest and recoup for deadlifts!
03-22-2013 02:59 PM
Quick update I have been experiencing back pumps yesterday and today. My Job requires me to be on my feet most of the day. Nothing crippling or severe but have decided to move deads to Saturday and start taking Taurine ,potassium and cranberry extract today as a precaution. I will be benching today instead. Will update later and note any changes.
03-22-2013 08:27 PM
5/3/1 bench 5 week
205x5. 235x5 265x6. I had no spotter I was a bit wary of continuing I didn't want to decapitate myself.
Dumbbell bench press
90x20(absolutely smoked this set)
100x12. I was thouroughly impressed with my recovery between these sets. Definitely the highlight of my workout.
Hammer strength incline press
90lbs per side single arm press
4 sets of 10 slow negatives
120x10-- my grip progressively became worse. I don't want to use straps though.
Triceps pushdown v-bar/triangle
Finished up with some weighted sit ups and cardio
Great intensity and aggression today. Weight was 206 today. I have been hoarding water. Still look dry but definitely beginning to notice a Fuller look.
Good things happening more to come!
03-23-2013 07:23 PM
295x5. 355x5 395x10
Hanging leg raises
Weighted sit ups
Good strong deadlift session, back was pretty tight towards the end..but that's to be expected
Noticing increased vascularity and aggression. My mood has been pretty elevated as of late despite me.being very confrontational. -please note that this is one of my more prominent attributes. I have always been willing to argue/bicker. This is most often a result of my honesty which is pretty harsh
There's no grey areas with me haha
03-26-2013 04:13 PM
So after much deliberation and convincing I have decided to switch training methods from 5/3/1 to the cube(*guess who facilitated that). Let it be said that 5/3/1 is extremely effective at building strength I have just opted for tthe program that I feel offers more specificity.
3/26 cube heavy squat day
Pause squats 205x3 reps. 3 second hold 3 sets- I learned my lesson last week
Hamstring curls 110x15x4
Quadriceps ext 170x15x4
Ab wheel and knee raises
This training session was great, I was challenged by the squats and feel as if I have made a step in the right direction adding to my total. Legs feel strong and the msten is providing good aggression and pumps. It's day 11 and I cannot say much in the ways of "feeling on" but I do know that I come into the gym with a better Intensity and drive. Appetite is way up as well as libido and I am having a hard time keeping to the recompense goal. I may just feed the monster for the duration and make the most of what I have. My weight is between 204-207 morning/evening. I look Fuller and seem to feel what may be a stronger mind muscle connection.
Hopefully things continue and this stuff really kicks into gear ...no sides to report.
03-26-2013 04:26 PM
woo more cubers. I think you, bolt, and I are the only ones. and you and I both have incorrectly titled threads lol
screw leg ext/curls btw
03-26-2013 04:30 PM
Man I had no stabilizers left. That 365x2 was extremely challenging for me. What would you suggest I do in place of them.
03-26-2013 04:36 PM
hamstrings-good morning variations, stiff legged dl, Romanian dl, ghr (there's ways to do ghr's if you don't have the setup, I'll find it for you later on YouTube)
quads-Olympic stance squat, db/bb lunges, db step ups, front squats
pretty much anything in Lilly's book, grab it off herder if you haven't already
if you're wore out just stick with some light 10-20 rep sldl/rdl or ghrs and some lunge variation
your squats and deadlift will thank you
03-26-2013 04:50 PM
I have the book. Just botched the remainder of the assistance.
Part of me still wants to hold on to the bb mentality because I trained that way for years. It worked for me but I was an athlete in.hs and college. I like the competition that powrlifting brings. I have more drive and will to get better rather that stare at a mirror for the duration of my workout.
The intensity and camaraderie is great and keeps me much more involved rather than going through the motions.
03-27-2013 08:44 PM
Explosive bench 205x3x8
Cg bench 185x15x2. 185x10x2
DB military press
Cambered bar curl
Had a DUMB pump
Good day. Motivated, probably getting a newer vehicle next week. Life is good.
03-27-2013 08:53 PM
Good ****, Brodenheim. How was your speed?
03-27-2013 09:31 PM
I felt good, i would kill for a training partner however. This solitary stuff is nice and all but I need constructive criticism.
But really felt like Kong Kong. So much fun man
03-30-2013 04:08 PM
Did deadlift Rep efforts,and body day....feel good. Pulled 355x8 and it flew..
Feel good, appetite is still strong as well as libido.
Loving this stuff, will update more after the holiday!
Happy Easter y'all!
03-30-2013 04:31 PM
Yeah buddy. What'd you do for bodybuilding day?
03-31-2013 10:28 AM
Feel you 100% on wanting a training partner. Been lifting alone for years not and although it certainly has its perks, I'd much rather have a dedicated knowledgable training partner.
Originally Posted by lamonster14
03-31-2013 10:38 AM
Yeah man, it's always nice to have an outside perspective.
04-02-2013 05:51 PM
I'm back guys with my updates for dynamic squat/explosive and my Rep effort bench
4/1 dynamic squats
Leg press 500x15x4
Calf press 260x25x4
Ab wheel x3 standing 3x20 kneeling
Rep effort bench 245x8x1
Pullups bw x15x4
Dips with 100lb DB 3x8. Bw x15
Face pulls 75x15x4
Clambered bar curls 75x15x3
Workouts are going well, I feel good no sides to speak of other than occasional testicular discomfort. Got a new ride finally, pretty pumped. Weight is holding 205-207 but my body looks much different. Pretty awesome recomp.
04-02-2013 06:07 PM
Awesome man, recomp is what I'm hoping for when I run MSten. Plan on stacking it with a mild dose of Epi.
Originally Posted by lamonster14
Seems like you've gained around 8-9 lbs? Any idea how your calories have been?
04-02-2013 06:12 PM
I've been at about 3200 on weekdays with a lot of meal replacement type bars and stuff
I work two jobs so I eat alot on the run
On weekends I am at about 4k or more because I have time to.cook.
This stuff has got my appetite quite elevated, some days I wanna cry BC I can't shove my face with carbs haha..
04-02-2013 06:23 PM
Nice so pretty much eating at maintainence except on the weekends. Gaining 9 pounds on that sounds great. And you still got like 10 days right?
Originally Posted by lamonster14
Also, what type of cardio have you been doing?
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