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

BiG in NYC 82

BiG in NYC 82

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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.
 
BiG in NYC 82

BiG in NYC 82

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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! :D


I will update shortly my training today...
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 7, Week 4, Day 3 - Bench & Squats (DELOAD)[/size]


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! :D
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 1, Day 1 - Military Press[/size]


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:
- :cool: 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!






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?!? :confused: and what do you mean "...assisted"??? lol
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 1, Day 3 - Conditioning[/size]


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...:cool:

- The Day after [today],...my abs are sore as hell! Feels good man!
 
BiG in NYC 82

BiG in NYC 82

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Been MIA a bit on here...will update all my workouts that have occurred during the time shortly..

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....:sad3: sorry to hear that dude...how is the back now?
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 1, Day 3 - Bench[/size]


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. :cool:
- Arms simply blew up...and for w/e reason, I just couldn't get the final rep up on the 70 lb ez skull. :mad:
- I will need to increase the weight I use on DB Curls...
 
BiG in NYC 82

BiG in NYC 82

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]

[size=+1]5/3/1 - Wave 8, Week 1, Day 5 - Squats[/size]


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 :eek:!
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 2, Day 1 - Military Press[/size]


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! :mad:





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...
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 2, Day 2 - Deadlifts[/size]


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


Deadlifts - BBB:
225x10
285x2x8
225x2x10


Hanging Leg Raise:
5 sets x 10




Workout Notes:
- Okay, seriously, the weight is getting heavy! :mad:
- 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"...:eek:
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 2, Day 3 - Bench[/size]


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. :mad:
- Not entirely sure what was up today...body/mind just simply was not in it it seems...:eek:
Gotta shake this off and come back tomorrow (for hills) and Wed for Squats...
 
BiG in NYC 82

BiG in NYC 82

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Today
Did Sprints w/ a buddy of mine (my boss :p) 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! :cool:

Feels good man....


Simply said...the hill kicked my ass today....but I will conquer that hill soon. :D
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 2, Day 5 - Squats[/size]


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! :cool:
- 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...
 
BiG in NYC 82

BiG in NYC 82

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[size=+1]5/3/1 - Wave 8, Week 3, Day 1 - Military Press[/size]


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! :cool:
- Hit some arms...but had to cut it short to get to work.
 

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