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

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  1. Hopefully everyone reading (ha!) had a great Christmas. I'm a little bit Scroogey, but had a good time anyway. I forgot to post updates, but I did cardio twice Saturday, took Sunday off, and hit the bench and related stuff yesterday.

    Today was lower body:

    Squats (forgot my belt): 45/15, 135/10, 185/5, 225/5x5

    Leg Press: 530/15, 530/13, 530/12, 530/10
    Calf Raise (in LP sled): 530/15, 530/15, 530/12, 530/10

    Hamstring Curls: 200/15, 200/15, 200/15
    Straight-leg Deads (dumbbells): 60's/15x3

    Hip Thrusters: 45/20, 90/20x3
    Side to side jumps over 18" box: 20x4

    And that's it for me. I'm about to hit some cardio here in a bit and try out my new heart rate monitor, but I doubt I'll type an update just for that.

  2. Good cardio today using the X Factor bands with the wife:

    (1 min. each; 60lb. band for me, 30 for her)
    High to low wood choppers (bands)
    High knees w/twist
    Diggers (bands, pulling through the legs like a dog digging in the dirt)
    Burpees (push-up at the bottom, jump at the top)
    Low to high wood choppers (bands)
    3 Step Heisman
    Superpunch (band, rotating from low to high punch at a 45 towards the ceiling)
    Belt kicks
    Uppercuts (bands)
    (1 min rest, then repeat for 4 total rounds)

    Then we did a little yoga to cool down for 10 minutes or so. Today is supposed to be my low/no carb day, but I'm wavering...haven't cracked yet, but it's probably going to happen at some point. We're going to Red Lobster for my mom's birthday tonight, so it might be difficult to avoid carbs. If I end up endulging, I guess I'll do some more light cardio before bed.


  3. I really didn't feel like another 4-5 days of intense pain in my traps, so I changed up my workout today to get rid of the heavy shoulder presses and went high rep instead. I really need to see a chiropractor.

    Anyway, it was a good workout regardless. 3 sets each of:

    Shoulder Press
    Shoulder Fly
    Close Grip Bench
    Tricep Pushdown
    EZ Bar Curl
    Seated Incline Curl
    Hang Clean
    Wrist Curl

    in that order. Very minimal (like 15 seconds max) rests between moves, except for 1-2 minutes at the end of each circuit. Sleeves of pain...in a good way.


  4. 57 minutes of cardio (including warm up and cool down) using the X Factor and body weight moves. 981 calories burnt. Ch'yeah! I love my new heart rate monitor...

  5. It is said, "Thou shalt not neglect thy wheels." I believe that's in the Apocrypha...


  6. 56 minutes of abs today. Take that 2011.

    Weighted Decline Sit-ups: 80/10x5

    (3 sets of below)
    Full Body Crunches: 25
    Hanging Leg Raises: 10
    Oblique Crunches: 25
    Kneeling Res. Band Crunches: 25
    Ski Abs: 25
    Plank: 60s.
    Side Plank: 30s/side
    Oblique Res. Band Twists: 25/side
    Russian Twists: 25 (not fast)

    Then I finished it with 50 more decline sit-ups, no weights.

  7. Quote Originally Posted by JohnRock View Post
    56 minutes of abs today. Take that 2011.

    Weighted Decline Sit-ups: 80/10x5

    (3 sets of below)
    Full Body Crunches: 25
    Hanging Leg Raises: 10
    Oblique Crunches: 25
    Kneeling Res. Band Crunches: 25
    Ski Abs: 25
    Plank: 60s.
    Side Plank: 30s/side
    Oblique Res. Band Twists: 25/side
    Russian Twists: 25 (not fast)

    Then I finished it with 50 more decline sit-ups, no weights.
    Gawdamm! 57 minutes of abs lol..way to start the new year! I did a 5k with the woman at a dreadfully slow pace. Happy new year! fyi people read these logs, ha I sometimes wonder if anyone reads mine as well. Keep up the good work.

  8. 56 minutes of abs...let's not get carried away.

    5k? That shouldn't be a very slow race...next team leave her in the dust and apologize later.

  9. By the way, in case anyone reading this bought Malicious Mass on special a few months back...I wouldn't waste your time on it. I used almost two full bottles over 6 weeks doing 4 caps/day and my results were nothing over my usual baseline. As a matter of fact, since starting my over the counter PCT of Erase, Suppress-C, and Bridge, I'm starting to see a little acne show up on the shoulders and noticing better recovery from workouts. Who'da thunk that your PCT would produce better results than a strong PH cycle? I guess that's what happens when you take a placebo.

    I'll be writing more on this later, but if anyone is knowledgeable in this dept. and wants to have my remaining pills tested, I'd be happy to donate them. I'm more than a little curious what I *was* taking for 6 weeks, because I've done a four week cycle of Epistane and I'd bet money there's none of that in Malicious Mass, based on how it made me feel and the results I got on it the first (and apparently only) time.

  10. "Max Interval Circuit" from Insanity, done. 60 min. even, 1016 calories burnt. I think I just made Shaun T my b*tch. I've done this workout quite a few times, but this is probably the best I've ever handled it.


  11. I woke up at 194 this morning after low carbing it for the weekend. This is the lightest I've been in about 3 months or so, so I popped two Slin-Sanes, ate a 150 carb breakfast, and hit a new PR on the bench.

    BB Bench: 135/5, 185/3, 225/3, *225/5*, 225/4, 225/4, 225/3 (done solo w/3 minute rests between sets)

    (below were done in a circuit, no more than 15 seconds between moves)
    Incline Bench: 155/8x3
    (Band) Tricep Pushdown: 180/10x3
    (Band) Chest Fly: 180/15x3
    Chin-ups: 10x3 (no weights)
    Seated Incline Curl: 35/8x3
    Reverse EZ Bar Curl: 65/10x3
    Wrist Curls: 20/12x3
    Gripper: 25x3

  12. Ate like a madman all day and got up to 201.9...lol...then went to a boot camp class with my wife at the gym. I expected it to be a bit weaker than the cardio workouts I do on my own, but it definitely did the job. 1020 calories in 55 minutes and I forgot to start my watch for the warm-up.

  13. BB Squats:135/5, 225/3, 275/5x5
    (done solo)

    BB Squats: 225/10x3
    Leg Extensions: 100/10x3
    Hamstring Curls (1 leg): 75/10x3
    Calf Raises: 80/30x4

    Tabata Calf Raises: 20 reps at a time/10 second rest, up to 120 total.
    Goblet Squats: 40/50
    (finishing moves)

    The 275 felt a little easier than normal this week. I'm anxious to squat with a spotter sometime and see what I can max out at. The calf raises and goblet squats almost did me in...I definitely felt those.


  14. Yesterday was supposed to be an off/light cardio day, but I signed up for TRX cardio at the gym. It turned out being pretty cool, but not exactly cardio. Oh well.

    Today was shoulders and arms. I'm still deviating from the 5/3/1 set-up on this to keep from aggravating my trap/neck again, but it was a good workout, none-the-less. We haven't had time to get groceries this past week or so and I've dropped a couple pounds I wish I wouldn't have, but somehow my strength is still going up.

    DB Shoulder Press (parallel grip): 40's/14, 12, 13
    Shoulder Fly: 25's/15, 13, 12
    Close Grip Bench (hands touching): 135/6, 5, 115/9
    Tricep Kickback (bands): 60's/15, 14, 14
    EZ Bar Curl: 85/12, 10, 10
    Seated Incline DB Curl: 30/14, 11, 8
    Hang Clean: 85/12, 11, 14
    Wrist Curl: 20/15, 15, 15
    Gripper: 25, 25, 25

    Gripper: 25, 25, 25
    Shoulder Fly (bands): 15/25 slow
    Tricep Kickback (bands): 60's/10+10+10+10 (5 second rest between sets of 10)

    I thought it was pretty good for a 35 min. workout. Rests were extremely minimal, if at all.


  15. Well, last week's schedule got blown all to heck because of a death in the family. I did get my workouts in, but a few of them were rushed or not on the days I intended. Anyway, I'm back on schedule today with bench press and hopefully my wife (no laughing please) can manage to spot me enough that I can go for a new 1RM. My wife's a pretty strong chick, but I have to say I'm a little nervous trusting her with 250-260 lbs above my face...

  16. Bench press and related stuff for me today and it was kind of disappointing. I failed at a new record that I thought I was more than ready for, but my weight has dropped considerably the last couple weeks because I haven't had the time to eat like I need to, my schedule was screwed up by deadlines and a funeral last week so I didn't get my rest day yesterday, and I'm lifting way earlier than I prefer to help my wife stay motivated (that's when she prefers). So...blah. I turned it into a challenging workout, but I was really bummed about not hitting the weight I wanted on the bench. Starting to look skinny again:

  17. Legs for me today. Squats w/dumbbells at shoulder level, leg curls, and calf raises for 5 sets, then a couple rounds of wall squats and holding bridge position. Nothing heavy, just high rep. Got a good sweat going and I felt it.

  18. Great cardio tonight. 640 calories in 30 minutes and my mid-range strength is really peaking. I've been upping the resistance in the bands I use and have noticed I'm getting through moves like burpees much smoother as well. My sensei told me last night to keep working hard because I might be black belt testing as soon as late spring of this year. This was a huge shock for me, but you can bet I'm going to have some ridiculous speed and stamina by then. Testing is an 18 hour event on a Saturday involving running to the park, fighting rounds in a cage with seasoned fighters, grappling in a creek, hundreds, if not thousands of push-ups, working combinations, defending yourself against different moves and combinations (they WILL hit you if you fail), and a plethora of other crazy, ridiculous things. I'm nervous, but I'm going to be as ready as I possibly can for it. I guess it's time to take a serious look at how professional MMA fighters train and maybe adapt a little here and there.

  19. Yesterday was TRX again at the gym. Mostly core work, but also some agility drills like ladders, jump rope, etc. on the gym floor. Pretty decent workout. My heart rate wasn't up very high for most of it, but it's good to get some focused core work now and then, I suppose.

    Today was shoulders and arms. I didn't record everything, but it was pretty good. I think I might've hit a few rep records on a few of the isolation moves, but I don't always record those, so I'm not sure. Either way, good workout. I'm still trying to baby it on the overhead stuff since my traps are so easy to injure.

  20. Cardio tonight. 60 minutes, 1182 calories. If you can beat that, I'll buy you a coke because you've earned it.


  21. For some reason, I haven't been able to see posts for a few days now, but I kept checking back and it finally worked for me. I'm taking a bit of a recovery week this week doing mostly cardio/core work without heavy weights. Next week I'll be starting a new routine hitting full body 3x/week and I'll start a new log for it. I'll provide a link when one exists...

  22. For anyone who's been following along, my new log is here: Rock's Quest For a Black Belt


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