Old dog, new tricks....Wendler 5-3-1 Log

[dlew308]

A little background. I have a few old logs on the site, the last one I sorta faded away after doing SL5x5 for awhile.
Back in June, I was around 186lbs...I had slowly drifted upward from my low of 170 a couple of years ago. I went on the Dukan diet for a month and went down to 172lbs. I tired of stage 2, alternating between lean meats one day, and lean meats/veggies the next, I switched to the slow carb diet, but really just did low carbs and a refeed once a week. I felt this was easier to do since I like to lift weights. I started back on the SL5x5 in July and recently stopped after getting sick a couple of weeks ago. I just turned 37..ack...and still want to drop my BF lower. The last measurement I had done at the gym, he said it was 20%. 6', 172lbs @ 20% seemed kinda high to me, but I'll keep at it until my little gut vanishes I was shaking after the barbell complex. I was too out of breath to do cat vomits, I gave up after 2 sets of 8-10s. Will finish them tonight.


9-23-11
Gym scale - 176lbs

Squats A - warm up sets, 95x5,105x5,115x5

Squats - 65x10x3
Barbell Complex - warm up set, dl 95x5, rdl 95x5, rows 95x5, shrugs 95x5 X 3
Cat Vomits x 2
Pull-ups 1,1,1(4s down)

[dlew308]

9-26-11

Bench A - warm up sets, 115x5,125x5,135x5
bench 65x10x4
tripcep presses (cable) 30x10,35x12,40x10x2
wide pull-ups x2
Barbell Complex - warm up set, dl 95x5, rdl 95x5, rows 95x5, shrugs 95x5 X 4 (90s rest)
cat vomits tonight

[dlew308]

9-28-11

Deadlift - A - warmups, 135x5,145x5,155x5
barbell rows 65 x 15,15,15,11
chin-ups x2x4
leg raises x10x4
Barbell Complex - frt sqts, dl, rdl, shrugs 65x5 X 3

Didn't seem like much but I am wiped out...

[dlew308]

I finally bought a new scale...it has BIA to do bf% for normal or athlete types, taken with a grain of salt

9-30-11
wt 173

Overhead Press (standing) - A - warmups, 70x5,75x5,80x5
Seated db press - 30x10,10,10,6
db lat raises - 15x10x4
preacher bb curls 40x10x4
Barbell Complex - warm up set, frt sqt, dl, rdl, shrugs 95x5 X3 (90s rest)
pull-ups 2x2

[dlew308]

10-3-11
Carb refeed Saturday

Squats B - warm up sets, 105x3,115x3,125x3

Squats - 65x10x5
Seated Leg Curls - 60x6,10,8,50x10,10
Leg Raises 10x3
Barbell Complex - warm up set, fr sqts, dl, rdl, rows 95x5 x 3 (90s rest)

[dlew308]

10-5-11
Rainy day in L.A. today...
No barbell complex today, resting sore legs still...

Bench B - warm up sets, 125x3,135x3,145x3
db incline flies - 25sx10,10,10,12
incline bench - 65x10x4
dips 3,3,3,3
triceps extensions (cable) 30x10,35x12,12,8
cable low row - 60x10x2

[dlew308]

10-7-11

Deadlift - B - 145x3,155x3,165x3
bentover rows 65x15x4
lat pull-downs 60x15,70x15,10,10
hanging leg raises x15,15,15,10

[dlew308]

10-11-11

Missed yesterday due to allergies

Overhead Press (standing) - B - warmups, 75x3,80x3,85x3
Seated db press - 35sx10,10,10,7
rear delt station - 15sx10x4
preacher db curls 25sx10,10,6,6
face pulls 80x10,12,12,12
Barbell Complex - warm up set, dl, rdl, rows, shrugs 85x5 X3 (90s rest)

[dlew308]

10-12-11
I'll probably change to a different workout after this cycle is up. I started with my 1 max too low.

Squats C - warm up sets, 115x5,125x3,130x1
squats 70x10x5
good mornings 65x10x3
planks 30sx3
21mins cardio (bike) - 6.67 miles

[dlew308]

10-14-11
wt 177

I can tell my arms are bigger. I think I'm still losing some fat from legs. Seems my stomach fat wants to be last to go....

Trembling long after the workout.

Bench C - warm up sets, 115x5,135x3,150x3
db flies - 30sx12x4
incline bench - 65x10x4
overhead rope pull downs 30x20,40x12,12,10
23mins cardio (elip)

[dlew308]

10-17-11
Arms/Chest still sore from friday, quite unusual for doms to last so long.

Deadlift C - 135x5,155x3,170x3
bentover rows 65x15x4
hanging leg raises 4x15
lat pull-downs 60x15x4

[dlew308]

10-19-11
My arms were painfully pumped from doing drag curls, no idea why...

Overhead Press (standing) - C - warmups, 70x5,80x3,90x6
Seated db press - 35sx10x4
rear delt station - 15sx10x4
drag curls 50x10x4
face pulls 60x10,10,7,50x10
15mins cardio (elip)

[dlew308]

10-21-11
wt 173

Squats D - warm up sets, 85x5,90x5,100x5
squats 60x10x4
RDLs 65x10x4
planks 30sx3
25mins cardio (elip)

[dlew308]

10-24-11

Flat benches were in full use today, guess it's a monday thing...

Bench - D - 95x5, 105x5, 110x5 (on incline)
Incline db flies (lowest setting) 25sx4x12
overhead rope pull downs 40x4x12
25 mins cardio (elip)

[dlew308]

10-26-11

Deadlift D - 110x5,120x5,125x5
bentover rows 65x15x4
hanging leg raises 4x15
lat pull-downs 60x15x4
close grip pull-downs 100x5x4

[dlew308]

10-28-11
wt 174lbs

Overhead Press (standing) - D - 60x5,65x5,70x5
Seated db press - 35sx12,12,10,10
drag curls 40x12,65x6x3
face pulls 60x10x4
27mins cardio (elip)

[dlew308]

11-1-11

I'm heading on vacation next week, just maintaining until I am back.

bench
incline bb - 95x5,115x5,135xs5
incline db - 35s x 12,12,8,8
overhead rope pull downs 40x4x12
cardio (elip) 27mins

[dlew308]

11-2-11

I tried a sample of Nuke. Didn't do anything like Purple Wraath etc...(11-3: altho my arms are feeling more swollen)

Single arm db rows - 35x10x4
Deadlifts - 95x5x3, 115x5, 135x5x2
BB shrugs - 115x10x4
BB curls - 40x15,65x6x3
wide pull-ups 3x2
cardio (elip) 15mins

[dlew308]

11-4-11

Overhead Press (standing) 65x5,95x5x3
Front squats 95x5x4
Hack Squat machine 90x6x4
db lat raise 10sx15x4
db front raise 10sx10x4
ab machine 80x15,90x15,100x10,90x15

[dlew308]

11-6-11

@ home
light (50lb) power cleans
ab work


11-7-11

hammer strength wide bench 90x10x2,140x5x3
incline bench 95x5x3,65x10
overhead rope pull downs 40x3x15,50x8
cardio (elip) 30mins