[joh408]

5/3/1 with periodization bible for assistance with a couple extra exercises thrown in

[joh408]

Weighed in at 176.4 earlier. Loss of 1.4 lbs from last week

[Montego1]

Alright I was thinking it looked like 5/3/1. Another lb lost another step forward

[joh408]

Couple pics from after cardio this morning:






Might throw up some more pics later

[joh408]

Alright I was thinking it looked like 5/3/1. Another lb lost another step forward

Ya I have been having good results with 5/3/1 for the main lifts and then higher volume for assistance. Feeling a little weaker after the main lifts tho now. Might up the cals on workout days and lower them on rest days or just take a little strength loss for appearance. Not sure yet. Making good progress tho

[snagencyV2.0]

yup, shaping up just fine bro
my legs are getting hairy again, dread the thought of having to shave dem suckers again

[joh408]

yup, shaping up just fine bro
my legs are getting hairy again, dread the thought of having to shave dem suckers again

Getting there. Not sure what I am going to do when I hit 170. Might switch it up to a recomp to keep some size

Ooh man thinking about if I had to shave my legs... haha not for me

[IrishSoldier]

Getting there. Not sure what I am going to do when I hit 170. Might switch it up to a recomp to keep some size

Ooh man thinking about if I had to shave my legs... haha not for me

It is a time.. for Men to be Men!!!! Then again, I've never done it so I wouldn't know -_- looking good btw

[DreamWeaver]

I use the cream lasts longer and not all of it grows back... i have a heavy manscaping to do tomorrow night .. fuggin stuff is cold

[joh408]

I've done Nair for back hair since it's tough to reach with a razor. Man that stuff burned. Probably gonna do it again once summer rolls around... It's snowing right now so I don't know when that will be

[Montego1]

Never Nair your head.......it's no good.

[joh408]

Never Nair your head.......it's no good.

Haha I don't think I can pull off bald so that's probably not in the cards. My dad has good hair in his 50s so hopefully I got the same genes

[joh408]

Finals and research papers have been messing with my schedule pretty bad so I haven't been able to hit the gym in a few days. Been doing pull ups, sit ups and push ups every hour to make sure I don't go crazy. I should be able to get in the gym tonight for a few compound lifts, less accessory lifts.

[Montego1]

Hitting those big compounds lifts hard is a must if your gym times are fubared. Also good job on throwing in some pushups and sit ups. Sometimes we gotta get creative

[joh408]

Hitting those big compounds lifts hard is a must if your gym times are fubared. Also good job on throwing in some pushups and sit ups. Sometimes we gotta get creative

Ya my gym times are sporadic as it is during the school year but I still make time to get in at least 4 times a week on normal weeks. With these papers, studying, review sessions and tests I'm lucky to make it out of the engineering center by 10pm. By then I am exhausted but just gotta push through. Got a paper due tonight, paper due tomorrow and then my last final is on Monday. Then it is summer and I'll have a consistent workout schedule as long as work doesn't change it up on me.

[joh408]

Knocked out some compound lifts bout 30 minutes ago. Had to get in the gym. Staring at a screen all day and night gets real old.
Warmed up with some foam rolling since I was going for squats, deads and abs with maybe some other work in there. Got going into my warmup squat sets after that.

Squat:
10 reps x 45 lbs (bar)
5x135
5x145
3x175
3x205
3x235
9x265

Deadlift:
5x115
5x140
3x170
3x200
3x225
8x255

Weighted Decline Situp:
10x10
10x10
10x25
10x25
10x35

Didn't feel like I could put my all into other lifts so I did cardio.

Did about 20 minutes on the stairmaster switching between level 7 for 1:30 and 11 for 1 minute, cool down after 20 at level 5. Feeling good. Probably gonna weigh in tomorrow and see what I am at. Maybe snap some pics.

[Montego1]

Those big lifts will definitely burn some calories at max effort and the extra cardio is exactly what you need right now. Good job and ready for progress pics!

[3clipseGT]

In for pics!

[joh408]

Weighed in this morning at 175! Don't have another paper due til Monday so today and tomorrow I am going to be killing it in the gym. Gonna go in about an hour and then I'll take so pics

[Montego1]

Awesome! Five pounds is great progress brother.

[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.