BiG's Journal...I Shall Prevail...

  1. New Member
    BiG in NYC 82's Avatar
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    5'9"  164 lbs.
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    Sep 2008
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    BiG's Journal...I Shall Prevail...


    I keep a log elsewhere but figured it would be good to keep one here as well.

    Name:
    Jon

    Height:
    5'9

    Current Weight:
    ~170


    Nothing fancy, just my workout journal for those that may be interested. I will include videos from time to time of my lifts and pics of misc. stuff.

  2. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
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    Lv. Percent
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    Currently I am following the training protocol, Jim Wendler's 5/3/1 Program.


    I am currently going on my 8th wave/mesocycle. I just finished up my deload week today w/ Bench and Squats and next week shall begin more fun!


    I will update shortly my training today...
  3. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 7, Week 4, Day 3 - Bench & Squats (DELOAD)


    Squats:
    2 wu
    140x5
    175x5
    210x5


    Bench:
    2 wu
    105x5
    135x5
    155x5


    Lying Leg Curls:
    3 sets x 10


    Machine Fly:
    3 sets x 10


    Pullups:
    3 sets x 10



    Treadmill- LISS
    15 mins



    Workout Notes:
    - blah! Will have much more fun and intense workouts starting Monday! Can't wait!
    •   
       

  4. New Member
    bsandora's Avatar
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    ....
  5. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 8, Week 1, Day 1 - Military Press


    Standing Military Press:
    4 wu
    105x5
    120x5
    135x5 [PR!]


    Lat Pulldowns / HS Machine Shoulder Press:
    Done as Alternating Sets
    1 wu
    135x10 / 100x10
    135x10 / 110x10
    142.5x10 / 115x10
    145x2x10 / 120x2x10


    Triceps Pressdowns:
    57.5x2x10
    65x10
    70x2x10


    Treadmill- LISS
    15 mins



    Workout Notes:
    - Feels good man to get back in the full swing of things!
    - 135 was suprisingly light!!!
    - The Lat Pulldowns & Shoulder Press alternating sets were absolutely killer! Was pumped beyond belief in my upper body!
    - Tri's were swole and hurting the entire time!






    Quote Originally Posted by bsandora View Post
    I ran 5/3/1 with my own little twist to it. Excellent gains ! Bench went from 225 x4 to 225x 12 Squats 275 x 6 to 315 x 8 deads are the same PP went from 185 x 3 to 225 x 3.. ran it for 8 weeks and was well.. assistedd for 6 of those 8 :-P

    Very NICE!!!! How did the deads stay the same?!? and what do you mean "...assisted"??? lol
  6. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
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    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 8, Week 1, Day 3 - Conditioning


    Lying Leg Raises to Hip Thrusts / Stability Ball Ab Crunches:
    Performed as a Superset
    4 sets x 15 / 4 sets x 25


    Hanging Leg Raises / Weighted Cable Side Bends:
    Performed as a Superset
    4 sets x 10 (Knees to elbows) / 4 sets x 12-15


    Stairs:
    3 (or 4?) x 5
    Up and down is 1 "rep"


    Stretch:
    10 mins

    Treadmill - LISS
    15 mins



    Workout Notes:
    - Abs were fully activated and burning the entire time
    - The stair complexes were absolutely killer! Love 'em!
    I will soon find a hill and opt for those and do all my conditioning work at a park or such...

    - The Day after [today],...my abs are sore as hell! Feels good man!
  7. New Member
    bsandora's Avatar
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    ...
  8. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
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    Level
    11
    Lv. Percent
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    Been MIA a bit on here...will update all my workouts that have occurred during the time shortly..

    Quote Originally Posted by bsandora View Post
    Had a bad back since a car accident a few years ago and every once and a while it acts up unfortunately it was during a holo cycle
    ahhh....I sea.... sorry to hear that dude...how is the back now?
  9. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
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    Level
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    Lv. Percent
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    Gonna make up some time right now!
  10. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 8, Week 1, Day 3 - Bench


    BB Bench:
    4/5 wu
    170x5
    195x5
    220x5


    BB Bench (BBB) / BO BB Row:
    Performed as Alternate Sets
    185x10 / 135x10
    185x10 / 165x10
    185x8 / 165x10
    135x10 / 135x10
    135x10 / 135x10


    Skull Crushers / DB Curls:
    Performed as SuperSets
    60x3x10 / 35x3x10
    70x2x9 / 35x2x10


    Stretch:
    5 mins




    Workout Notes:
    - Bench felt real good! Form was spot-on and bar moved with relative ease!
    - The BBB felt great as well! It was the heaviest that I started out with (185) and repped it easily the first two times. I will continue to improve on it.
    - Arms simply blew up...and for w/e reason, I just couldn't get the final rep up on the 70 lb ez skull.
    - I will need to increase the weight I use on DB Curls...
  11. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%

    ]

    5/3/1 - Wave 8, Week 1, Day 5 - Squats


    BB Squats:
    5 wu
    235x5
    270x5
    310x5


    Good Mornings:
    1 wu
    95x12
    135x4x10


    Lying Leg Curls / Leg Extensions:
    110x10 / 125x10
    125x10 / 140x10
    135x9 / 140x8


    Seated Calf Press
    170x10
    190x10
    230x10


    Treadmill - LISS:
    12 minutes



    Workout Notes:
    - What a fcuking workout! I was drenched in sweat and my body just kept asking for more !
  12. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
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    Posts
    197
    Rep Power
    175
    Level
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    Lv. Percent
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    5/3/1 - Wave 8, Week 2, Day 1 - Military Press


    Standing Military Press:
    5 wu
    110x3
    130x3
    145x3


    HS Lat Pulldowns / HS Behind the Neck Shoulder Press:
    Total Weight each side
    1 wu
    70x10 / 70x10
    80x10 / 90x10
    80x10 / 90x8
    82.5x10 / 90x6 -> 70x5
    82.5x10 / 70x10


    Basketball:
    4 games = 4 wins...

    ...although I sucked!





    Workout Notes:
    - Great, simple workout. Did my MPs, my accessory work...and felt great!
    - Skipped on arm work b/c I will most likely hit them tomorrow...along w/ conditioning...
  13. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 8, Week 2, Day 2 - Deadlifts


    Deadlifts:
    4 wu
    295x3
    335x3
    375x2+1
    *Video Tonight*


    Deadlifts - BBB:
    225x10
    285x2x8
    225x2x10


    Hanging Leg Raise:
    5 sets x 10




    Workout Notes:
    - Okay, seriously, the weight is getting heavy!
    - BBB felt awesome...again I was sweating like a mofo...
    - With abs, I am going to have to improvise and/or add more weight...becoming a bit "easier"...
  14. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 8, Week 2, Day 3 - Bench


    BB Bench:
    4 wu
    180x3
    210x3
    235x2+1


    DB Inclines:
    70x2x10
    75x10,10,6 -> 55x5


    BB Shrugs:
    1 wu
    225x10
    285x4x10,10,10,9




    Workout Notes:
    - Shyt workout is shyt.
    - Not entirely sure what was up today...body/mind just simply was not in it it seems...
    Gotta shake this off and come back tomorrow (for hills) and Wed for Squats...
  15. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%

    Today
    Did Sprints w/ a buddy of mine (my boss ) up a hill and holy shyt!!!!

    I was fcuking DEAD afterwards! Though, still had enough energy and will in me to drive to the gym and hit up sets of BB Bicep Curls!

    Feels good man....


    Simply said...the hill kicked my ass today....but I will conquer that hill soon.
  16. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 8, Week 2, Day 5 - Squats


    BB Squat:
    5 wu
    255x3
    290x3
    325x3
    *Video will be produced tonight*


    DB RDL's:
    1 wu
    95x10
    100x2x10
    110x2x8


    Basketball:
    3 games...did well and went 2-1




    Workout Notes:
    - Fcuking A!!!! My left knee was a bit sore (most likely from yesterday), but still busted through and hit my goal! Feels good mang!
    - DB RDL's were ****ing tough!! I believe 110's are a PR and I failed on my 8th rep on my last set....tried to do more....but just couldn't...
  17. New Member
    BiG in NYC 82's Avatar
    Stats
    5'9"  164 lbs.
    Join Date
    Sep 2008
    Posts
    197
    Rep Power
    175
    Level
    11
    Lv. Percent
    94.95%


    5/3/1 - Wave 8, Week 3, Day 1 - Military Press


    Standing Military Press:
    4 wu
    120x5
    140x3
    150x1 [PR!]
    *Video will be produced tonight*


    HS Shoulder Press / HS Lat Pulldowns:
    *[Weight is on each side]
    Done as Alternating Sets
    1 wu
    70x10 / 70x10
    90x10 / 80x10
    90x9 / 80x10
    90x8 / 80x8+2 [rest-pause]
    80x10 / 80x8+2 [rest-pause]


    CGBP / Seated DB Curls
    3 sets each x 10





    Workout Notes:
    - Focused and Killed my last set [150x1]
    - The shoulder/lat pulldown alternating set leaves me feeling good!
    - Hit some arms...but had to cut it short to get to work.
  

  
 

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