5/3/1 and Grappling 4 fun Log

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  1. Thursday 1/16/14

    Hips and swings
    DE Box squat 8x65 2x65+87 2x115+87 8x2x142+87
    DL (1/2") 5x135 5x185 5x235 2x285 12x310.5 2x336.5
    GHR's 4x9,10,10,11xSingle micro
    Treadmill 6.8mph@5%
    1) SSB box squats 3x6x185
    Vertical abs 3x16,16,17x92.25
    2) DB cleans 3x3,4,4x63.5
    Rotations 3x6,6,8xMonster
    3) SLGM's 3x12xGreen+Mini

    Calves 3 sets.

    Not bad. Off until Sunday. Match tomorrow.


  2. Sunday 1/19/14

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 2x195 7x205.5 3x216 10x185
    Pulldowns 8x90 8x160 3x13x184 15x160
    Treadmill 7mph@5%
    1) DB bench 3x10,10,11x62.5's
    Strap rows 3x10x105
    2) laterals 3x10,11,11x35 5/8's
    DB press 3x10x45 5/8's
    3) 10-counts 3x5,5,6x50's
    GHR sit-ups 2x11x10

    Extra triceps and wrist roller.

    Ditched roman chair sit-ups. I'm hoping they were the culprits in making my knees ache. They were screaming on the first set.

    Good workout. Hit 2 extra reps on 95%. Felt good. 6 more weeks of LGD.
    •   
       


  3. Well, back on the sick train. Worst possible timing too. Hopefully get one in by Thursday if I'm alive.

  4. Finally feeling human but still not back to par. Leaving tomorrow for a tournament and won't be home until late Saturday night, so plan is to eat big and get my weight back up this weekend and squat on Sunday. Only thing left lingering is this horrible cough.

  5. Sunday 1/26/14

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x265 8x281.5 3x296
    SSB GM'S 4x15x116.5
    Lever bar 8x2.5 3x19,19,20x5
    Treadmill 7mph@5%
    1) reverse hypers 3x10x123.5
    Horizontal abs 3x15x88.5
    2) log cleans 3x4x152.5
    Land mines 3x8x55
    3) 45 hypers 3x12x20

    Extra calves.

    Pretty decent for being sick for so long. Still coughing up a lung.

  6. Tuesday, 1/28/14

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85
    4x3x108 narrow 4x3x108 mid grip
    Military 8x45 5x95 5x115 3x135 2x145 7x150 9x135
    Crocs 8x70 3x15x84 20x84 straps
    Treadmill 7mph@5%
    1) log press 3x6x125
    Fatz rows 3x6,7,8x50's
    2) close grips 3x6,8,10x146
    BB curls 3x5,6,7x97.5

    Cut it short here. Chest is super congested, just couldn't breath.

    BJJ practice about an hour.

  7. Friday 1/31/14

    Hips, swings, abductions
    DE squats 8x65 2x65+94 2x115+94 8x2x143+94
    DL (1/2") 5x135 5x185 5x235 2x285 1x315 10x328 3x345
    GHR 4x10,10,11,12xMicro wrapped once
    Treadmill 7mph@5%
    1) 3" DL 3x6x213.5
    Vertical abs 3x16,17,17x92.5
    2) DB snatch 3x3,4,4x51.5
    Rotations 3x6,7,8xMonster
    3) Glute Bridge 3x6x135

    Calves and forearms.

    Pretty decent workout considering how long it's been since I dead lifted. Bench Sunday.
    Checked BW for the first time since I got sick. Way down to 194. Back on the dirty diet for a few weeks.

  8. Sunday 2/2/14

    Groundhog Day. I live 40 miles away. Only ever saw the thing in the Christmas parade though.

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 15x185 3x206 11x163
    Pulldowns 8x90 8x160 3x14x184.25
    Treadmill 7.1mph@5%
    1) bench 3x10x159
    Strap rows 3x11x106
    2) laterals 3x11x35 5/8's
    Band MP 3x7x69
    3) 10-counts 3x5,6,6x50's
    GHR sit-ups 2x12x10
    4) run 1:[email protected]@0%

    Extra triceps and wrist roller.

    Not bad considering everything the last two weeks. Matches Tuesday and Wednesday so I'm not sure when squats are gonna happen. If I can't tomorrow, then probably not until Thursday. I'll OHP Friday, hopefully. Need more food. Been tough lately with all the matches and tournaments going on lately.

  9. Wednesday 2/5/14

    Hips, swings
    SSB squats 8x65 8x135 5x185 5x225 2x245 14x257 3x287.5
    SLDL 4x15x143
    Lever bar 8x2.5 3x8x6
    Treadmill 7.1mph@5%
    1) reverse hypers 3x10x124
    Horizontal abs 3x15x88.75
    2) bag flips 3x4,6,6x114
    Land mines 3x8x55
    3) 45 hypers 3x13x20
    4) run 1:10@9mph@0%

    Calves.

    School canceled along with match, so I got a squat in today. Decent workout considering I had about 4 coughing fits during the workout.

  10. Friday 2/7/14

    Rotator cuff
    DE bench 20x40 3x45+80 3x65+80 3x85+80 3x105+80 4x3x122.5+80 close 4x3x122.5+80 mid grip
    Military 8x45 5x95 5x95 5x115 3x125 15x135 13x119
    CS Rows palms facing 8x245 3x12,12,13x267.5 15x227
    Treadmill 7.1mph @5%
    1) log 3x6,6,7x126
    CS Rows 3x7x225.5
    2) reverse green bench 3x6,7,8x187.5
    DB curls 3x6,6,8x47.5's
    3) push-ups 3x14xBW
    Inverts 3x14xBW
    GHR sit-ups 2x12x10
    4) run 1:20 @9.0mph@0%

    Bench and wrist roller.

    Pretty good workout. Body weight was up to 196.5 today. I've been slamming down spaghetti like its my job. Probably need more milk. Not sure of schedule. Probably DL Sunday and bench Tuesday. Have to see how things work out. I'd like to get on the mats once next week. Wednesday maybe. Have matches Tuesday and Thursday.
    •   
       


  11. Monday 2/10/14

    Hips
    DE squats SSB 8x65 added light and mini's 2x65 2x115 8x2x140
    DL (1") 5x135 5x185 3x235 2x285 14x295.5 2x330
    GHR 4x10,11,11,13x Single micro
    Treadmill 7.1mph@5%
    1) SSB box squats 3x6,6,7x187
    Vertical abs 3x17x92.75
    2) DB cleans 3x4x63.75
    Band rotations 3x6,8,8xMonster
    3) Glute bridges 3x6,6,7x136
    4) run 1:[email protected]@0%

    Pretty decent. Didn't kill myself on DL. Trying to decide on another SARM's run or my first real AAS cycle. Still going back and forth.

  12. Wednesday 2/12/14

    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x185 11x195.5 3x211.5 12x173.5
    Pulldowns 8x90 8x140 4x15x160
    Treadmill 7.2mph@5%
    1) DB bench 3x10,11,12x63 1/8's
    Strap rows 3x11,11,12x106.25
    2) laterals 3x11,11,12x36 1/4's
    OHP bands 3x7,8,8x70+Minis
    3) 10-counts 3x6x50's
    GHR's 2x13x10
    4) run 1:[email protected]@0%

    Extra triceps and wrist roller.

    Pretty good workout. Extra rep on bench.

  13. Wednesday night
    BJJ
    Drilling 15 minutes
    Live 6x5:00

    One if our guys last night, so we rolled. He got a job in Pittsburgh and will be training at the mother school from now on.

    Friday 2/14/14

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x265 14x272.5 3x295
    SLDL 4x15x145
    Lever bar 8x2.5 3x8x6
    Treadmill 7.2mph@5%
    1) reverse hypers 3x10x125
    Horizontal abs 3x15,15,18x90
    2) log cleans 3x4,4,5x152.5
    Landlines 3x8x55
    3) 45 hypers 3x13x20
    4) run. Scratched, back pump was too bad.

    Calves.

    Pretty good workout. 2 extra reps on squats. Weight is up to 199.0. Gonna hold here them start a nice, gentle drop to 187-188 range. Nothing to quick.

  14. Monday 2/17/14

    Rotator cuff
    DE bench 20x45 3x45+80 3x65+80 3x85+80 3x105+80 4x3x123+80 mid 4x3x123+80 pinky
    Military 8x45 5x95 5x115 3x135 12x142 14x126.5
    CS rows palms facing 8x245 3x13,13,14x268 15x226
    Treadmill 7.2mph@5%
    1) log 3x6,7,7x126.5
    CS Fat Rows 3x7,7,9x226
    2) reverse green bench 3x7,8,12x188
    DB Curls 3x7,7,8x47.5's
    3) push-ups 3x15,15,17xBW
    Inverts 3x14,14,15xBW
    GHR sit-ups 2x13x10
    4) run 2:[email protected]@0%

    Extra shoulder volume.

    Pretty good session. Taking out extra bench and wrist roller. Think my shoulder discomfort is actually my bicep head. Gonna take off from wrist roller for a bit and see if it gets better.

  15. Wednesday 2/19/-4

    Hips
    DE box SSB 8x65 added light+Mini 2x65 2x115 8x2x141
    DL (1") 5x135 5x185 5x235 3x285 1x305 10x313
    GHR's 4x11,11,12,13xSingle Micro
    Treadmill 7.2mph@5%
    1) 3" deficit deads 3x6x215
    Vertical abs 3x17,17,18x95
    2) DB snatch 3x4x52
    Band rotations 3x7,8,8xMonster
    3) Glute Bridges 3x6,7,7x137
    4) run 2:20@9mph@0%

    BJJ drilling 1 hour.

    Decent workout, nothing great. Back was a little stiff so I didn't go push it too hard.

  16. Friday 2/21/14

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x195 8x206 3x217 11x185
    Pulldowns 8x120 4x15x160.5
    Treadmill 7.4mph@5%
    1) bench 3x10,10,11x160
    Strap rows 3x11,12,13x106.5
    2) lateral 3x11,12,12x36.25's
    MP minis 3x8,9,9x70.5
    3) 10-counts 3x6,6,7x50's
    GHR sit-ups 2x13x10
    4) run 2:30@9mph@0%

    Extra triceps and wrist roller

    Pretty good. Extra bench rep.

    Sunday 2/23/14
    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x275 11x287.5 4x302.5
    Lever bar 8x2.5 3x8,8,10x6
    SLDL 4x15x145.5
    Treadmill 7.4mph@5%
    1) reverse hypers 3x10x125.5
    Horizontal abs 3x15,16,18x90.5
    2) bag flips 3x6x114
    Land mines 3x8x55
    3) 45 hypers 3x13x20
    4) run 2:40@9mph@0%

    Pretty solid. Extra 3 reps on squats, although I was sick last cycle and short 2 reps, so it's a net +1 rep. I'll take it. Of until Tuesday or Wednesday, depending on schedule.

  17. Monday 2/24/14

    Elliptical
    14minutes on program 1.

    And so it begins.

  18. Tuesday 2/25/14

    Rotator cuff
    DE Bench 20x45 3x45+80 3x65+80 3x85+80 3x105+80 4x3x123.5+80 mid 4x3x123.5+80 pinky
    Military 8x45 5x95 5x115 3x135 1x145 8x151 12x135
    CS Rows 8x245 3x13,14,14x268.5 16x230
    Treadmill 7.4mph@5%
    1) log 3x7x127
    CS fat rows 3x8,8,9x226.5
    2) reverse green bench 3x8,9,10x190
    DB curls 3x7,8,8x47.5's
    3) push-ups 3x15xBW
    Inverts 3x14,15,15xBW
    GHR sit-ups 2x14x10
    4) run 2:[email protected]@0%

    Pretty decent. A little pressed for time, skipped the extra stuff.

  19. Wednesday 2/26/14

    Elliptical 20minutes at program #1

    BJJ
    Drilling purple belt stuff and rolled live 3x3:00

  20. Thursday 2/27/14

    Hips and swings
    SSB DE squats 8x65 added lights and minis 2x65 2x115 8x2x142
    DL (1") 5x135 5x185 5x235 2x285 1x315 10x330.5 3x347.5
    GHR 4x12,12,12,13xmicro
    Treadmill 7.4mph@5%
    1) SSB squats 3x6,7,7x189
    Vertical abs 3x16,17,18x96
    2) DB cleans 3x4,4,6x64
    Rotations 3x8xMonster
    3) Glute Bridge 3x7x138
    4) run 3:15@9mph@0%

    Calves.
    Pretty decent workout. Could have more on DL but grip kept slipping. Gotta remember to chalk the thumbs up from now on.
    Picked up my first proper run today.
    Weeks 1-12 test E 250 a week
    Weeks 5-9 var 50/day
    Weeks 10-14 var 100/day
    Weeks 1-16 liver support
    Aromisin 12.5 every other day
    Pct
    13-14 HCG 1000 units a week
    15-18 post cycle/unleashed
    Osta 25/day
    Forma
    19-22
    Osta 25/day
    HCGenerate

  21. Quote Originally Posted by Mr.Sinister View Post
    Thursday 2/27/14

    Hips and swings
    SSB DE squats 8x65 added lights and minis 2x65 2x115 8x2x142
    DL (1") 5x135 5x185 5x235 2x285 1x315 10x330.5 3x347.5
    GHR 4x12,12,12,13xmicro
    Treadmill 7.4mph@5%
    1) SSB squats 3x6,7,7x189
    Vertical abs 3x16,17,18x96
    2) DB cleans 3x4,4,6x64
    Rotations 3x8xMonster
    3) Glute Bridge 3x7x138
    4) run 3:15@9mph@0%

    Calves.
    Pretty decent workout. Could have more on DL but grip kept slipping. Gotta remember to chalk the thumbs up from now on.
    Picked up my first proper run today.
    Weeks 1-12 test E 250 a week
    Weeks 5-9 var 50/day
    Weeks 10-14 var 100/day
    Weeks 1-16 liver support
    Aromisin 12.5 every other day
    Pct
    13-14 HCG 1000 units a week
    15-18 post cycle/unleashed
    Osta 25/day
    Forma
    19-22
    Osta 25/day
    HCGenerate
    Big workout man, and, that's a lot of var.

  22. Quote Originally Posted by Mr.Sinister View Post
    Thursday 2/27/14

    Hips and swings
    SSB DE squats 8x65 added lights and minis 2x65 2x115 8x2x142
    DL (1") 5x135 5x185 5x235 2x285 1x315 10x330.5 3x347.5
    GHR 4x12,12,12,13xmicro
    Treadmill 7.4mph@5%
    1) SSB squats 3x6,7,7x189
    Vertical abs 3x16,17,18x96
    2) DB cleans 3x4,4,6x64
    Rotations 3x8xMonster
    3) Glute Bridge 3x7x138
    4) run 3:15@9mph@0%

    Calves.
    Pretty decent workout. Could have more on DL but grip kept slipping. Gotta remember to chalk the thumbs up from now on.
    Picked up my first proper run today.
    Weeks 1-12 test E 250 a week
    Weeks 5-9 var 50/day
    Weeks 10-14 var 100/day
    Weeks 1-16 liver support
    Aromisin 12.5 every other day
    Pct
    13-14 HCG 1000 units a week
    15-18 post cycle/unleashed
    Osta 25/day
    Forma
    19-22
    Osta 25/day
    HCGenerate
    How do you like osta for strength?

  23. Quote Originally Posted by SweetLou321 View Post

    How do you like osta for strength?
    I like it. LGD is a little stronger but I'm going with Osta for pct.

    It is a lot a var. if things go well I may stay at 50 the whole time, except for the two weeks where test clears before pct there I'll probably go 100. I'd have rather had 20mg/tabs, but my source carries 50mg capsules. It's gonna be a cut for the most part. I get blood done next week and I'm trying to schedule a bod pod reading also. I want to still be able to make 180 for a day before weigh-in. As long as I done go over 192 or so it should be doable.

  24. Quote Originally Posted by Mr.Sinister View Post
    I like it. LGD is a little stronger but I'm going with Osta for pct.

    It is a lot a var. if things go well I may stay at 50 the whole time, except for the two weeks where test clears before pct there I'll probably go 100. I'd have rather had 20mg/tabs, but my source carries 50mg capsules. It's gonna be a cut for the most part. I get blood done next week and I'm trying to schedule a bod pod reading also. I want to still be able to make 180 for a day before weigh-in. As long as I done go over 192 or so it should be doable.
    Yeah I figured you were cutting. 50 mg caps eh? Neat. I've only seen 10 mg and they were pricey.

  25. Sunday 3/2/14
    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 15x185 4x207 14x163.5
    Pulldowns 8x120 4x15x161
    Treadmill 7.6mph@5%
    1) DB Bench 3x8,8,9x65's
    Strap Rows 3x7x115
    2) Laterals 3x12x36.25's
    Fatz OHP 3x8,10,12x92
    3) 10-counts 3x6,7,7x50's
    GHR situps 2x14x10
    4) Run 3:30@9mph@0%

    Extra triceps. Wrist hurting too much for the roller.

    Decent workout. Same reps and weight as 85% week on last cycle but got some extra's on the other sets. Everything else up. Light dieting starts tomorrow. Easing back in. Started cold therapy again today. See how it goes if I get serious about it. Squats tomorrow.

  26. Monday 3/3/14

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x250 18x260.5 3x291 10x200
    45 hypers 4x10x35
    Lever bar 8x2.5 3x8,9,11x6
    Treadmill 7.6mph@5%
    1) reverse hypers 3x10x126
    Horizontal abs 3x15,15,20x91
    2) log cleans 3x4,5,5x152.5
    Land mines 3x8x55 1/4
    3) step ups 3x20xBW
    4) run 4:00@9mph@0%

    Calves.

    Good workout. Extra reps on squats.

  27. Tuesday 3/4/14

    Elliptical
    20 minutes program #2 0,+1,+1
    1427 steps 184.6Kcals.

  28. Wednesday 3/5/14

    Rotator cuff
    DE bench 20x45 added Mini's 3x45 3x65 3x85 3x105 4x3x108.5 mid 4x3x108.5 pinky
    Military 8x45 5x95 5x115 2x125 15x135.5 15x120
    CS Rows palms down 8x245 3x12,12,13x288
    Treadmill 7.6mph@5%
    1) log 3x7,7,8x127.5
    CD fat rows 3x6,6,8x235
    2) 4-board 3x7,8,8x181
    BB curls 3x6,7,8x97.5
    3) push-ups 3x8,8,11x14
    Inverts 3x8,8,9x14
    GHR Situps 2x14x10
    4) run 4:[email protected]@0%

    Pretty decent. Blood work tomorrow. Hoping to start cycle next week.

  29. Friday 3/7/14

    Hips and swings
    DE box squat 8x65 3x65+100 3x95+100 8x3x143+100
    DL (1") 5x135 5x185 5x235 2x285 15x297.5 2x332.5
    GHR 4x8,10,11,12xSingle micro (tied another knot in it too get more resistance)
    Treadmill 7.6mph@5%
    1) 3" DL 3x6x216
    Vertical abs 3x17,17,18x97
    2) DB snatch 3x4,5,5x52.5's
    Rotations 3x8xMonster
    3) Glute Bridge 3x7,7,8x138.5
    4) Run 4:15@9mph@0%

    Calves.

    Decent workout for being sick and short on sleep. Also started calorie counting Monday. Staying under 2000Kcals for now. Around 250protein and 175carbs for now. Also skipped elliptical workout yesterday because I felt like ****.
    Blood work rescheduled for Tuesday.

  30. Saturday 3/8/14

    Treadmill
    2:00 warmup
    Straight runs
    3:[email protected]
    3:[email protected]
    3:[email protected]

    Not my best work, but it's a start.

    Sunday 3/9/14
    Cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 10x196 3x211 14x174
    Pulldowns 8x120 4x15x162
    Treadmill 7.8@5%
    1) bench 3x6,6,9x162.5
    Strap rows 3x7,8,9x115.5
    2) laterals 3x12,12,13x36.25's
    OHP fatz 3x6,6,9x95
    3) 10-counts 3x7x50's
    GHR sit-ups 2x14,15x10
    4) run 4:20@9mph

    Extra triceps.

    Decent. Lost a rep on bench. ?? Weight loss to blame I imagine. Squats tomorrow.
  

  
 

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