Mixin' it up with 5/3/1: Strong AND Fast!

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  1. Cold's slightly better, despite not getting enough sleep due to work. Did some kickboxing last night for cardio. Nothing crazy, but it was decent. Squats today:

    Squats: 135/10, 185/5, 235/5, 255/4, 255/3, 255/4, 145/15, 145/10, 145/15
    Hip Thrusts: 90/20, 90/20, 90/20
    One-Leg Calf Raises: 15, 15, 15


  2. It's my low-carb day today, so I kept it pretty light. I did about 15 minutes of shadow boxing and heavy bag work for technique, then strapped on my wrist and ankle weights for some jumping jacks and other basic calisthenic stuff.
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  3. solid work John

  4. Had a nice, quick workout today as I'm pressed seriously for work and won't be getting to sleep until tomorrow morning. A bunch of Y-presses and curls in the 8-10 rep range. Short rests, then back to work. Yay...

  5. Deads, pull-ups, and rows on the Total Gym today.

    Deads: 135/5, 185/5, 235/5, 290/10, 290/7x2

    Pull-ups: 10x3

    Rows: 25x3
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  6. solid pulls John

  7. Decent incline bench based workout today. I forget the exact numbers, but it felt good. I kept it short because we had the first half of belt testing tonight. That was a good workout as well.

  8. Leg day. More karate testing tonight. New PR on squats, ch'yeah!

    Warm-ups, then:
    290/3x10
    Leg Extensions: 100/15, 100/20, 100/30
    Standing Calf Raises: 90/30x3
    Side to Side Box Jumps: 30x3

  9. Karate testing went pretty well last night. Lots of cardio, so I got that in. I was awarded a blue belt, so that's pretty cool as well. Today was an optional cardio day for me, but my weight is already down and it's also my low/no carb day, not to mention I'm still fighting a cold, so I just took the day off. I'm about to go pick up another set of 45's so I can maybe max out on deadlifts Friday. I'll check back in tomorrow.

  10. I went in to the gym for the first time in months today and had a fantastic workout in very little time. Started with Shoulder "Y" presses working up to 55 lb. DB's for 5 reps and did a handful of sets at that weight. Then dropped back to 35's and did 10-15 rep sets, supersetted with straight curls, shoulder flys, and tricep extensions. I also filled my rests with various ab moves. Finished in 30 minutes, hit some heavy weights, and had a crazy pump without totally exhausting myself. Huzzah!

  11. BEAST MODE! Deadlift day.

    Warm-Ups: Blah blah blah, whatev.
    Deads: 380/1x3 (I didn't think I'd be able to get this. I failed my first attempt, yelled and grunted a little, hit the door a few times, then came back and nailed it. NEW PR!!!)

    Straight Leg Deads:135/10x3
    Hip Thrusters: 90/20x3
    Wide Grip Pull-ups (slooow): -/10x3
    DB Swings: 25/50x3

    Standing Calf Raises: 90/20x3
    Cable Pulls (Total Gym): -/20x3

  12. Easy day playing basketball at the gym yesterday morning, then I pretty much ruined my low-carb weekend at a church Christmas banquet. Oh well, it happens.

  13. Killer workout today, beast mode is still in full effect.

    Bench Press: 135/2, 185/2, 205/2, 225/1, 235/1x2
    (nice and relaxed, 2-3 min. breaks)

    Then supersetted:

    Push-ups: 30x3
    Chin-Ups: 15x3
    EZ Bar Curls: 65/15x5
    Lying Tri Ext. (dumbbells): 30/10x3
    Cable Flyes: Total Gym highest resistance/15x5
    Crunches: 50x3

  14. Squats this morning, with assorted leg stuff.

    Squats: 135/2, 185/2, 235/2, 285/1, 335/1, 385/FAIL (grrr. I over-estimated myself and went for too much. Lesson learned) 235/10, 235/10, 235/10

    Standing Calf Raises:80/40x6

    Leg Extensions: 100/20x3 (slow w/ squeeze at the top)

    I had karate tonight and we did some push-ups, but not really a full workout by any means. I came home and did some kickboxing and plyo work on my own for about 30 minutes. Body fat is down to 7.5% according to my calipers and a seven fold test. I'm guessing that's about 2% low, but it's still progress, so I'm not complaining. I'm doing my best to keep the diet 100% in check getting the right macros at the right times so I can keep changing my body composition without losing any weight. I really like being @200 lbs.

  15. 'Insanity' this morning, fasted and it's a low/no carb day for me today. I'm getting irritable already...

  16. First of all, let me say that I heart carbs...

    Today's strength workout was shoulders, primarily, with some other junk mixed in.

    Clean & Press: 45/5, 95/5, 135/5x5
    (w/various ab moves between sets, 25 reps each)

    Superset:
    Y Press: 30/10x4
    DB Curls: 30/15, 30/11, 30/10x2
    Shoulder Fly: 20/10x4

    I'll probably do Insanity before bed. I've been having a lot of fun with it lately.

  17. Deads, straight leg deads, pendlay rows, lat pull-downs, and some other junk today. It was kind of scattershot, but a good workout regardless.


  18. Hit the X Factor again for some cardio as well as one set of high rep squats (250/25) and some Tabata style push-ups. I have a Christmas party to go to this afternoon, so low carb isn't happening today. If I end up overeating (which is likely) I'll probably do some cardio again tonight to clean out the extra carbs before bed.

  19. Well, I overate like crazy at a family Christmas thing today, came home and popped two black cats, then went down for some cardio. 1 hour of pounding away at the X Factor, heavy bag, weighted jump rope, burpees, kettle bell...you name it, I did it. And I feel amazing. I could go another hour. I'm just afraid of what I'm going to feel like when the stims wear off...

  20. Chest and biceps fried:

    Flat Bench: 45/15, 135/10, 185/10, 185/6+2+2

    Superset:
    Incline Bench: 135/12, 10x4
    Seated Incline Curl: 30/12, 35/10, 10, 9, 9
    Cable X-Over: 90/15, 12x4

    Superset:
    Standing DB Curl: 35/10x2
    Cable X-Over: 90/10x2

    Karate later tonight. Still holding at 197.2 and I'm looking forward to eating huge today. I feel like I need it.

  21. Karate was cancelled due to weather, so I did some cardio at home. Lots of plank punches & pulls, burpees, punches, kicks, jump rope, etc. For some reason, I've been winging it a lot lately, but it's getting the job done.

  22. I think I'm logging this for myself at this point, but that's ok...

    My workout today doesn't look like much on paper, but it did me in.

    Squats: 45/10, 135/10, 225/10, 275/5x3
    Standing Calf Raises: 60/35x6
    Leg Extensions: 140/15x3
    Good Mornings: 135/10x3
    Side to side jumps (over heavy bag): -/20x6
    Mini Squat Jumps: -/20x3

    -j

  23. Well, I got about three hours of sleep last night due to holiday deadlines, but felt like doing something light today, so I did some medium cardio. I used the X Factor, jump rope, and did a few sets of push-ups and some shadow boxing for about 35 minutes. Broke a light sweat, but didn't get too carried away. I think it's just what I needed today.

  24. Worked out with the wife today and I think she hates me a little now. Probably not a good idea on the day we're buying each other Christmas gifts...

    Clean & Press: 95/5, 145/5x3
    superset w/random ab move: 50 reps

    "Y" Press: 40/10,8,8
    Arnold Press: 40/4,4,5
    Lying Tricep Ext: 30/10x3
    (again, all these superset with 50 ab reps)

    Shoulder Fly: 20/20x3
    Pressdown (on X Factor, "weights" aren't accurate): 210/15,12,14

    -j

  25. Merry Christmas guys! Hope you have a good whatever it is you each celebrate. I had a good workout this morning. I'm still fighting a strain in my traps and shoulders, so I couldn't do deadlifts as per usual, but I did a bunch of assistance stuff and got a pretty nice pump going.

    -j

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