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

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


    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)


  2. 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
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  3. 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...

  4. 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

  5. 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)
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  6. 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

  7. 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

  8. 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)

  9. 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

  10. 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)

  11. 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

  12. 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)

  13. 10-21-11
    wt 173

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

  14. 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)

  15. 10-26-11

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

  16. 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)

  17. 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

  18. 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

  19. 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

  20. 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

  21. Back from vacation....I envy east coasters now with the Caribbean so close by ^_^
    Calves were sore from all the walking on soft sand , heavenly

    I worked out once on vacation

    11-21-11
    wt 174

    incline db presses 40sx12,12,10
    incline db flies 40sx6x3
    bench press 95sx5x3
    overhead rope pull downs 30x12,35x12x2,40x12
    cardio 28.5 mins (elip)

  22. 11-23-11
    I'll start a new routine after the holidays...
    Some foolio was hogging the squat box doing ab exercises.

    1 arm db row 35sx10x4
    1 arm db preacher curls 25sx6,10,6,6
    deadlifts 95x5x2,115x5,135x5x2
    lat pulldowns 50x20,70x12,90x10x2

  23. 11-25-11

    wt 173
    squats 95x5x2,115x5x5
    overhead press 65x5x2,85x5,95x5
    lat raises 15sx12x4
    knee raises 10x4
    rope face pulls 50x10x4

  24. 11-29-11

    Tweaked something in my forearm from doing flies...

    incline bench 95x5,115x5,135x3
    flat bench 135x5x3
    db flies 30sx10x4
    overhead rope pull downs 40x12
    cardio 20mins

  25. 11-30-11

    deadlifts - 95x5x2,115x5,135x5,185x5,205x2
    bb rows - 65x10x2,75x10x2
    lat pulldown - 100x10x4
    bb drag curls - 50x10x2,x6
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