[joh408]

Kinda disappointed. Head wasn't in it today, focus wasn't there. I think I'm losing a touch of strength with the restricted cals but not too much.

OHP:
5x45
5x65
3x75
3x90
3x100
8x110

Incline:
10x65
10x70
10x75
10x85
8x95

Tricep Pushdown:
10x90
10x100
10x110
10x110
10x100

Face pulls:
10x30
10x30
10x40
10x40
10x50

First time doing face pulls. I'm gonna add them to my routine. Killed my rear delts. I need to balance front and rear more so these will be a staple.

Carb up day today so I've had 3 cups of Mexican rice, lb of chicken and a bunch of broccoli. Pics in a few

[Montego1]

That carb up day will defenitley help with energy. Rear delts are a weakness with a lot of people. Face pulls, rear delt flys, bent over delt raises are all good moves to help though.

[joh408]

[Montego1]

Lookin good man. Have defenitley slimmed down in the waist. Abs are starting to really peek through.

[joh408]

That carb up day will defenitley help with energy. Rear delts are a weakness with a lot of people. Face pulls, rear delt flys, bent over delt raises are all good moves to help though.

Ya I'm not tired per say but I feel I don't have as much endurance. Might have just been because of my awkward sleep schedule with school this week. I'll give rear delt flys and bent over delt raises a go next time.

[IrishSoldier]

School sleep schedule and calorie deficits will do that. I am feeling it too but got used to it now. When it first kicks in your so off its unreal

[3clipseGT]

That carb up day will defenitley help with energy. Rear delts are a weakness with a lot of people. Face pulls, rear delt flys, bent over delt raises are all good moves to help though.

Yea i gotta smash rear delts with a ton of volume and multiple times per week.

[joh408]

Done with finals! Back in the gym tomorrow for chest day for week 3 of another 5/3/1 cycle. Felt a little bloated the past 2 days after hammering about 450g of carbs on my refeed Saturday. I'm usually closer to 300g but rice and sweet potatoes were calling my name so I gave in. It's all good, muscles are full for killing it this week. Got an interview Wednesday for another job this summer so I hope I kill that too. Sorry for the lack of updates

[snagencyV2.0]

silent bob & chewy look on approvingly

[snagencyV2.0]

silent bob & chewy look on approvingly

[joh408]

Haha that's the Jack Links Sasquatch and Keith Stone. Going to lift in a few!

[joh408]

Bench:
5x75
5x95
3x115
5x145
3x165
6x185

BB CG Bench:
10x95
10x95
10x105
10x115
10x135

BB Bent Over Row:
10x115
10x115
10x135
10x135
8x185

BB Incline:
10x65
10x65
10x75
10x85
10x95

LISS biking level 8 for 45 minutes

Decent workout. Getting a little tougher but I had more energy than before thanks to the carb up day.

[Montego1]

Another good session as always. Glad the carb up helped with energy too. It's definitely for the greater good

[joh408]

Another good session as always. Glad the carb up helped with energy too. It's definitely for the greater good

Ya the carb up days do help out a lot. Can't wait to lose this last little bit and then up the cals for a recomp. Forgot to weigh in this morning so tomorrow morning it is

[joh408]

I weighed in this morning... 171.6! 1.6 pounds to go til my goal! Yes that is 8.4 pounds lost in 3 weeks and 2 days. Finaflex is helping me lean out like never before! Loving it

[joh408]

Squat day today:
Squat:
5x115
5x145
3x185
5x215
3x245
4x275

Hack Squat:
10x180
10x270
10x270
10x320
10x320

Good Mornings:
10x95
10x95
10x135
*Got light headed and went to throw up. I think I overheated and just pushed it. Cooled off in the bathroom for about 5 minutes
10x75
10x65

Roman chair knee raises:
30 reps total

Thrown off my game after being light headed and throwing up. It was rough finishing it out so I called it before cardio.

[Montego1]

Pushing those big numbers no wonder you got sick good job!

[joh408]

Pushing those big numbers no wonder you got sick good job!

Thanks Monte. I think I could have knocked out a few more on 275 but I got stuck in the hole going for the 5th rep. Should have upped the rest time too. Sometimes I get so amped to do some heavy weights I don't take enough time between sets

[Montego1]

Thanks Monte. I think I could have knocked out a few more on 275 but I got stuck in the hole going for the 5th rep. Should have upped the rest time too. Sometimes I get so amped to do some heavy weights I don't take enough time between sets

Gotta take those few extra seconds on the heavy lifts for sure. Next time you will power through the hole and get another few out of it

[3clipseGT]

Thanks Monte. I think I could have knocked out a few more on 275 but I got stuck in the hole going for the 5th rep. Should have upped the rest time too. Sometimes I get so amped to do some heavy weights I don't take enough time between sets

I tend to do the same thing and short change myself.

[joh408]

Skated last night. Men's league game after squat day was brutal. So sore

[joh408]

I tend to do the same thing and short change myself.

Ya I keep trying to slow down but I just end up forgetting and just hopping back in the rack

[3clipseGT]

Ya I keep trying to slow down but I just end up forgetting and just hopping back in the rack

Yup same here haha. I get so lost in the workout sometimes that i lose track. Lol

[joh408]

Yup same here haha. I get so lost in the workout sometimes that i lose track. Lol

I started to use my iPhone timer but ill forget about it so its running through like 3 sets and it usually ends up being right around what my set and rest time should be for 1 heavy set or 2 working sets. Gotta retrain my brain to be able to rest

[joh408]

Played an hour of football today 2 on 2 with a qb so we were always running routes or playing defense. Tiring stuff and I still had DOMS from squat day. I loosened up a lot running. Kinda strange but I liked it. Cooled down with some frisbee. Beautiful day in Boulder

[snagencyV2.0]

Beautiful day in Boulder

you guys been due out there

[joh408]

you guys been due out there

Ya it's been a crazy spring. It snowed last week (first week of May) and the 2 previous weeks in April. Rain earlier this week and some rain today. Gotta take the nice days outside when they come. I thought we were going to get a mild spring since it was 70 degrees a couple days in February.

[3clipseGT]

Played an hour of football today 2 on 2 with a qb so we were always running routes or playing defense. Tiring stuff and I still had DOMS from squat day. I loosened up a lot running. Kinda strange but I liked it. Cooled down with some frisbee. Beautiful day in Boulder

When i PTed with my unit and we played football it was always a good way to loosen me up surprisingly. I enjoyed it.

[joh408]

Sorry for the lack of updates. Did deadlifts and rack pulls yesterday. Finished off with cardio. Took my roommate to the airport this morning so I knocked out some fasted cardio afterwards. Just got back from lifting OHP and shrugs. Less volume more heavy weights with the calorie deficit on week 3 of 5/3/1. Deload the rest of the week and then back to the grind next week. I have a hockey tournament this weekend too so ill be getting in a good amount of cardio

[3clipseGT]

Sorry for the lack of updates. Did deadlifts and rack pulls yesterday. Finished off with cardio. Took my roommate to the airport this morning so I knocked out some fasted cardio afterwards. Just got back from lifting OHP and shrugs. Less volume more heavy weights with the calorie deficit on week 3 of 5/3/1. Deload the rest of the week and then back to the grind next week. I have a hockey tournament this weekend too so ill be getting in a good amount of cardio

I always loved playing hockey. Although mine was roller and not ice it was a heck of a workout.