Recreating Myself and Rising From

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SilentSavage0523

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So i have found myself in a place where i dont want to be. So ive deciding to make some changes and decided now is the time. This will be a journey for myself and will be updated as my goals change. So my goal as of now is cutting some weight. im sitting right now at around 250 or so and the goal is 205-210, while maintaing most muscle that i have so this will be done right. it will be done in the kitchen and then the gym. my plan as of now in the gym is running a modified 5/3/1. Will be going to lifting two days a week. Spilt will be:
Day 1: 5/3/1 lifts for bench and squat followed by accessory work for overhead press and deadlifts
Day 2: 5/3/1 for over head press and deadlifts followed by accessory work for bench and squats.
These days will have at least 3-4 days rest in between them. Cardio will be done each day except for one off day each week.Cardio will be a mix of LISS, HIIT, barbell complexes and circuits.

so tonight will be the first night and will going with bench and squat. Now on to see just what this body is capable of.
 

SilentSavage0523

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First day new plan.
Bench and squat main lifts in attachments. Bench amrap was 11. Squat was 8.
Threw in my conditioning right after main lifts
7 emom
10 kettle bell swings
10 pushup
30 jump ropes
Then on to accessories

T bar row
4x12
Ss with
One arm dB overhead press
4x12

Wide grip pull downs
4x15
Ss with
Facepulls
4x15

Wide grip bb curls
3x15
Ss with
Side bends
3x20

DB curls
3 sets of 21s on each arm
Ss with
Weighed crunch
3x20
 

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SilentSavage0523

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Cardio for the day.
2 mile jog
 

SilentSavage0523

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Cardio for the day
.5 mile run
15-12-9
Wall balls
Jump ropes
3 rounds
 

SilentSavage0523

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Late to log but cardio for today
1.5 mile track sprint intervals.
Did sprinting Stright aways and walked curves.
Then basketball
 

SilentSavage0523

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Ohp amd deadlifts. Amrap score for Ohp was 12 amd 8 for deads.

Front squat
95x3x10
Leg press
2ppsx4x12
Leg curls and leg ext
3x21s

Incline bench
135x4x12

Decline close grip bench
135x3x12

6 mile bike
 

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SilentSavage0523

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Bench and squats
Main lifts in pictures
All accessories done to 40 reps with different sets

Bb rows
135x40
Pull downs
120x40

DB Ohp
55x40

Side and front raises
20x40

Curls
65x40

Cardo
21-15-9
Kb swings
Jump ropes
3 rounds

.5 mile run

Then fished up with some steak and spinach
 

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Cardio day

40 min liss of the treadmill
Then
30 min hiit on elliptical done 1 min fast then 1 min normal speed
 

SilentSavage0523

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Cardio today
40 min tread climber
 

SilentSavage0523

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3.2 mile jog/walk for cardio
Now some bball at work
Tomorrow will be deads and Ohp with some hiit cardio
 

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Ohp and deads
Main lifts at bottom

Hammer strength Ohp
4x10

Hammer strength chest press
4x12

Cable flyes
4x20

Leg press
4x10

Front squats
4x10

DB hammer curls
3x12
Ss with tri push downs on assisted chin up machine
3x12

Seated bb curls
4x12

Cardio
15 min hiit on spin bike
30 min jog/walk treadmill
 

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SilentSavage0523

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Cardio
2.3 mile run
 

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Bench and squats
Lifts in attachments


Hammer strength Ohp
Plate and quarter each side
4x10
Ss with dB side raises
4x12

Face pulls
4x12
Ss with dB front raises
4x12

Pull downs
4x10
Ss with Ez preacher curls
4x10

Hammer strength row
2ppsx4x10
Ss with dB hammer curls
4x8

Pull-ups
4x fail

15 min cardio
 

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SilentSavage0523

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Bb bench
95x30
135x12
165x10
170x8
185x6

Incline bench
Barx30
95x12
105x10
115x8
135x6

DB flyes
Ss with dB pullovers
10x30
20x12
30x10
35x8
40x6

Bent over bb rows
Barx30
95x12
115x10
135x8
155x6
Ss with t bar row
25x30
45x12
70x10
80x8
90x6

Clean and press
135x5x5

DB press
5x30
30x12
35x10
40x8
40x6
Ss with dB front raises
5x30
10x12
15x10
20x8,6

Squats
185x5x8

Sl dl
185x5x8

Leg ext
Ss with leg curls
110 5x10

Close grip bench
Barx30
95x12
95x10
115x8
135x6

Skull crushers
20x30
40x12
40x10
45x8,6
Ss with one arm overhead dB ext
5x30
15x12,10
20x8,6

Bb curls
1 to 10 rep method

Con. Curls
5x12

Incline dB curls
5x12

First day running the new full body routine and it was a killer and didn't help I lifted friday. So I know running this I will need at least 4 days off between days lifting. But got a nice sweat going and stayed focus.

Cardio
Jump rope sets
10 rounds
At 30 sec jumping and 30 sec off
 

SilentSavage0523

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Cardio today
3.6 mile walk/jog
 

SilentSavage0523

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So it's been awhile since I have logged in here and I figured it's time to get back at it. I have ran some product logs since this and after took a break from logging but now I'm back.
 

SilentSavage0523

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Bench and upper day
Bench
Warm up
5x90
5x110
3x135
Working sets
5x165
3x185
4reps at 210

Incline Db press
60x5x8
Db Flys
20x3x8
Pushup
1xfailure

Triple set
Front raise
Side raise
Bentover side raise
20x3x8
Then some triceps work
 

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10 min liss warm up

10 min emom
Deadlifts
275x2

3 rounds
Power cleans
135x5
Fat grips farmers walk
55lb x 20 yards

Row interval and core work
Row
125m
250m
250m
500m

Ghd situps between rowing sets
 
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So it's been awhile since I have logged in here and I figured it's time to get back at it. I have ran some product logs since this and after took a break from logging but now I'm back.
What are your current stats? How's progress been since you started your log?
 

SilentSavage0523

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I'm sitting at about 235 right now. Progress wasn't really there but that was more from not lifting all the time because of work and not having access to anything or the space. But now I'm able to get back at it and stay at it and train and enjoy time with family
 

SilentSavage0523

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Was counting macros for the past several months but moving back Into carb cycling/back loading
 

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Squat
Warm ups
Bar x a lot
135x3x10

Working sets
225x5
245x3
275x2

Chin ups
4x8 reps

BB bent over rows
135x8
185x3x8

Db rows
75x4x8

Curls
3x8

Db crossbody Curls
3x8
 

SilentSavage0523

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Off day from the gym but got my cardio in with 40 min of touch rugby
 

SilentSavage0523

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Primary
Bench
Warm up
135x5, normal press + 3 5 sec pause at bottom
155x2x5
Working sets
185x5x5, 30 sec rest
95x20

Secondary
Deficit Snatched grip deads
135x2x8
185x2x5

Db rows
80x5x5
SS with
Hammer Curls
5x8

Wide grip underhand pull downs
4x12
 

SilentSavage0523

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Morning workout for work this morning
1.5 mile run
Push ups and sit ups
 

SilentSavage0523

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Primary
Squats
Hit up some warm-ups then went to working sets
225x5x5
SS with secondary first lift

Log press
Bar+25pps x 5x5

Tri set
Front, side, and rear delta raises
3x12
SS with
One arm Db overhead carries
3x20 yards each arm with 50,55,60

Machine side later raise
3x12

Shrugs
3x8
SS with
1 arm overhead kettle bell presses
3x8

Core work
 

SilentSavage0523

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Got some cardio in this morning before work. Went for a nice 2 mile jog
 

SilentSavage0523

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Primary
Deadlifts
Warm ups
135x5, conv
135x5, sumo
225x2x3, conv
225x2x3, sumo
Working set
255x5x5, conv

Secondary
Incline Db press
60x12,12,10,8

Db pullovers
50x3x10

Pec deck
4x15

Some triceps work
 

SilentSavage0523

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20 min run this morning before work. Will train later after work
 

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Primary
Ohp
Warm ups
Bar x a bunch
65x10
75x10
95x8
Working sets
115x3x5
95x2x5
Set of triples
Starting with just bar and adding 5 pounds each side each set for 8 sets

Secondary
Plate loaded leg extra
50x4x12
100x4x12

Standing single leg Curls
4x10

Standing calf raises
**** loads

Core work

Overhead Db lunges
4 sets of 20 yards
 

SilentSavage0523

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So was given about 45 min of gym time at work this morning so hit up
1 mile jog, then some weak point work and a 800 m row
 

SilentSavage0523

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Went out of town this weekend to visit family. Was still able to go for a 20 min run this morning.
 

SilentSavage0523

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30 min run this morning
 

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Primary
Bench
185x3x5
6 sets of triples Starting at 135 and adding 5 lb each side for 6 sets and no rest

Secondary
2in Deficit deads
135x8
225x5x3
275x3x3

Hammer strength low row
Plate and quarter per side
3x8

Db rows
85x3x8
SS with
Db crossbody Curls
3x8
 

SilentSavage0523

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30 min run before work this morning . Nice and quiet outside at this time
 

SilentSavage0523

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1 mile run
Primary
Squats
Bunch of warm ups
Working set
225x3x5

Secondary
Ohp
95x3xfailure

Superset
Front and side raises
3x failure

Superset
Rear delt flyer and machine shoulder press
4x10

1 mile run

Nice little workout.
 

SilentSavage0523

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Morning run compelete
 

SilentSavage0523

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Primary
Deadlifts
Warm ups
135x2x5, conv and sumo
225x2x5, conv and sumo
Working set
275x3x5, conv

Secondary
Incline Db press
75x3xfail
SS with
One arm oh Db extra
3x12

1 arm Hammer strength chest press
3x8
SS with Shrugs
3x8

Cable flues
3x15

Machine pullovers
3x15

2000m row
First 1000m normal pace about 600 Cal per hour
Next 1000m done hi it style
30 sec at normal 600 Cal per hour pace
30 sec fast pace 1045 Cal per hour
 

SilentSavage0523

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Primary
Ohp
Warm up
Barx20
95x2x5
Working set
115x3x5
Triples Starting with bar and adding 5 lb each side for 8 sets no rest

Secondary
Front Squats
95x3x3, with the weights hanging from bands
135x3x3

Plate loaded leg extra
50x15
100x4x12, last 2 sets hold at top for as long as possible

Standing leg Curls
4x12

Overhead kb lunges
30x3x7
SS with
Seated calf raises
3x 20

Farmers walk with fat handle kb
55x3x30 yards

T-bar rows
3x12, just because fu*k it. It's never a bad day to row
 

SilentSavage0523

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Primary
Bench
Did some warm ups for about 10 min. Including light benching and stretching
Working set
195x3x3
SS with feet up push ups
3x10

Secondary
Hammer strength high row
45per sidex2x10
45 and 25x2x8

Db rows
55x3x10
With last 3 reps each set going to overhead

V bar pull downs
3 sets of triples drop for 30 reps each set

Kb z press
3x10
SS with
Kb swings
3x10
 

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18 min weighted vest run. Done. Now to get ready for work
 

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1 mile run
Primary
Squats
225x3x3

Secondary
Tri set
Front, side, and rear delta raises
4x10

1 arm Db Ohp
40x2x10
45x8
55x5

Straight arm pull downs
1x25
2x15
1x triple drop set of 30 reps

Machine Ohp
1 set of rest pause to 50 reps

Should be playing in the sport for work this morning.
 

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Warm up bike for 10 min
Primary
Deadlifts
315x3x3

CG underhand bent BB rows
135x3x10

Snatched grip bent BB rows
135x3x8

Secondary
Incline Db press
60x4x10

Hammer strength Incline press
4x15

Cable chest press
4x15

Some arm work
 

SilentSavage0523

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Primary
Ohp
Warm up
Sh*t loads of cable front and side raises and straight 1 arm push downs
Light Db Ohp
Couples sets for lots of reps
Working sets
135x3x3
SS with
Machine back ext
3x10

Secondary
Pause Squats
135x5x5
SS with leg press
5x10

Front Squats
135x5x5

Db 1 arm ground to overhead with oh squat
30x4x fail
SS with
Bent over Db Shrugs
4x10

Pull ups
3x failure
Short, sweet and quick. And a he'll of a sweat
 

SilentSavage0523

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So today I took as a full blown rest day. Much needed. Back to the grind tomorrow starting with some training in the morning followed by basketball with work people's then rugby practice after work tomorrow night.

Time to take what is mine.
Dominate Failure and
No looks back.
 

SilentSavage0523

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Primary Bench day
Warm ups
Pull downs
4x25
SS with
Tri push downs
4x25
Some light benching working up to
Working sets
205x5x2

Secondary
V bar low cable row
4x15, last set drop set plus 15 more reps

Db rows
70x4x8
SS with weighted back raises
40kbx4x10

Kb z press
4x10

Now on to play some ball.
 

SilentSavage0523

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So I have decided to go ahead and move into my volume block starting today.

Primary Bench day
Warm up
Tri push downs
4x25
Empty bar Bench
4x25
Working sets
95x10
115x10
135x3x10
115x3x10
95x2x10
SS with
Kb swings
30lbx10x10

Secondary
Snatch grip bent rows
135x10x10
SS with
Kb swings
10x10

Db rows
65x3x10
SS with some bis

Simple but effective today.
 

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