Mixin' it up with 5/3/1: Strong AND Fast!
12-16-2010 11:52 AM
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)
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.
12-17-2010 12:02 PM
Deads, straight leg deads, pendlay rows, lat pull-downs, and some other junk today. It was kind of scattershot, but a good workout regardless.
12-18-2010 12:06 PM
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.
12-18-2010 08:28 PM
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...
12-20-2010 12:05 PM
Chest and biceps fried:
Flat Bench: 45/15, 135/10, 185/10, 185/6+2+2
Incline Bench: 135/12, 10x4
Seated Incline Curl: 30/12, 35/10, 10, 9, 9
Cable X-Over: 90/15, 12x4
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.
12-20-2010 07:52 PM
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.
12-21-2010 12:59 PM
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
12-22-2010 04:54 PM
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.
12-23-2010 11:45 AM
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
12-24-2010 03:20 PM
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.
12-28-2010 08:13 PM
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.
12-29-2010 12:55 PM
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)
(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.
12-30-2010 11:50 AM
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:
Close Grip Bench
EZ Bar Curl
Seated Incline 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.
12-30-2010 10:51 PM
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...
12-31-2010 12:17 PM
It is said, "Thou shalt not neglect thy wheels." I believe that's in the Apocrypha...
01-01-2011 02:38 PM
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
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.
01-01-2011 04:07 PM
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.
Originally Posted by JohnRock
01-01-2011 04:28 PM
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.
01-01-2011 04:38 PM
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.
01-01-2011 07:21 PM
"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.
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