Attacking joh408's Fat with Finaflex - sponsored

5/3/1 with periodization bible for assistance with a couple extra exercises thrown in
 
Alright I was thinking it looked like 5/3/1. Another lb lost another step forward :)
 
Couple pics from after cardio this morning:
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed

Might throw up some more pics later
 
Montego1 said:
Alright I was thinking it looked like 5/3/1. Another lb lost another step forward :)
Click to expand...

Ya I have been having good results with 5/3/1 for the main lifts and then higher volume for assistance. Feeling a little weaker after the main lifts tho now. Might up the cals on workout days and lower them on rest days or just take a little strength loss for appearance. Not sure yet. Making good progress tho
 
snagencyV2.0 said:
yup, shaping up just fine bro
my legs are getting hairy again, dread the thought of having to shave dem suckers again :sigh:
Click to expand...

Getting there. Not sure what I am going to do when I hit 170. Might switch it up to a recomp to keep some size

Ooh man thinking about if I had to shave my legs... :scared1: haha not for me
 
joh408 said:
Getting there. Not sure what I am going to do when I hit 170. Might switch it up to a recomp to keep some size

Ooh man thinking about if I had to shave my legs... :scared1: haha not for me
Click to expand...


It is a time.. for Men to be Men!!!! Then again, I've never done it so I wouldn't know -_- looking good btw
 
I use the cream lasts longer and not all of it grows back... i have a heavy manscaping to do tomorrow night .. fuggin stuff is cold
 
I've done Nair for back hair since it's tough to reach with a razor. Man that stuff burned. Probably gonna do it again once summer rolls around... It's snowing right now so I don't know when that will be
 
Finals and research papers have been messing with my schedule pretty bad so I haven't been able to hit the gym in a few days. Been doing pull ups, sit ups and push ups every hour to make sure I don't go crazy. I should be able to get in the gym tonight for a few compound lifts, less accessory lifts.
 
Hitting those big compounds lifts hard is a must if your gym times are fubared. Also good job on throwing in some pushups and sit ups. Sometimes we gotta get creative :p
 
Montego1 said:
Hitting those big compounds lifts hard is a must if your gym times are fubared. Also good job on throwing in some pushups and sit ups. Sometimes we gotta get creative :p
Click to expand...

Ya my gym times are sporadic as it is during the school year but I still make time to get in at least 4 times a week on normal weeks. With these papers, studying, review sessions and tests I'm lucky to make it out of the engineering center by 10pm. By then I am exhausted but just gotta push through. Got a paper due tonight, paper due tomorrow and then my last final is on Monday. Then it is summer and I'll have a consistent workout schedule as long as work doesn't change it up on me.
 
Knocked out some compound lifts bout 30 minutes ago. Had to get in the gym. Staring at a screen all day and night gets real old.
Warmed up with some foam rolling since I was going for squats, deads and abs with maybe some other work in there. Got going into my warmup squat sets after that.

Squat:
10 reps x 45 lbs (bar)
5x135
5x145
3x175
3x205
3x235
9x265

Deadlift:
5x115
5x140
3x170
3x200
3x225
8x255

Weighted Decline Situp:
10x10
10x10
10x25
10x25
10x35

Didn't feel like I could put my all into other lifts so I did cardio.

Did about 20 minutes on the stairmaster switching between level 7 for 1:30 and 11 for 1 minute, cool down after 20 at level 5. Feeling good. Probably gonna weigh in tomorrow and see what I am at. Maybe snap some pics.
 
Those big lifts will definitely burn some calories at max effort and the extra cardio is exactly what you need right now. Good job and ready for progress pics!
 
Weighed in this morning at 175! Don't have another paper due til Monday so today and tomorrow I am going to be killing it in the gym. Gonna go in about an hour and then I'll take so pics
 
Awesome! Five pounds is great progress brother.
 
Kinda disappointed. Head wasn't in it today, focus wasn't there. I think I'm losing a touch of strength with the restricted cals but not too much.

OHP:
5x45
5x65
3x75
3x90
3x100
8x110

Incline:
10x65
10x70
10x75
10x85
8x95

Tricep Pushdown:
10x90
10x100
10x110
10x110
10x100

Face pulls:
10x30
10x30
10x40
10x40
10x50

First time doing face pulls. I'm gonna add them to my routine. Killed my rear delts. I need to balance front and rear more so these will be a staple.

Carb up day today so I've had 3 cups of Mexican rice, lb of chicken and a bunch of broccoli. Pics in a few
 
That carb up day will defenitley help with energy. Rear delts are a weakness with a lot of people. Face pulls, rear delt flys, bent over delt raises are all good moves to help though.
 
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
 
Lookin good man. Have defenitley slimmed down in the waist. Abs are starting to really peek through.
 
Montego1 said:
That carb up day will defenitley help with energy. Rear delts are a weakness with a lot of people. Face pulls, rear delt flys, bent over delt raises are all good moves to help though.
Click to expand...

Ya I'm not tired per say but I feel I don't have as much endurance. Might have just been because of my awkward sleep schedule with school this week. I'll give rear delt flys and bent over delt raises a go next time.
 
School sleep schedule and calorie deficits will do that. I am feeling it too but got used to it now. When it first kicks in your so off its unreal
 
Montego1 said:
That carb up day will defenitley help with energy. Rear delts are a weakness with a lot of people. Face pulls, rear delt flys, bent over delt raises are all good moves to help though.
Click to expand...

Yea i gotta smash rear delts with a ton of volume and multiple times per week.
 
Done with finals! Back in the gym tomorrow for chest day for week 3 of another 5/3/1 cycle. Felt a little bloated the past 2 days after hammering about 450g of carbs on my refeed Saturday. I'm usually closer to 300g but rice and sweet potatoes were calling my name so I gave in. It's all good, muscles are full for killing it this week. Got an interview Wednesday for another job this summer so I hope I kill that too. Sorry for the lack of updates
 
Haha that's the Jack Links Sasquatch and Keith Stone. Going to lift in a few!
 
Bench:
5x75
5x95
3x115
5x145
3x165
6x185

BB CG Bench:
10x95
10x95
10x105
10x115
10x135

BB Bent Over Row:
10x115
10x115
10x135
10x135
8x185

BB Incline:
10x65
10x65
10x75
10x85
10x95

LISS biking level 8 for 45 minutes

Decent workout. Getting a little tougher but I had more energy than before thanks to the carb up day.
 
Another good session as always. Glad the carb up helped with energy too. It's definitely for the greater good :)
 
Montego1 said:
Another good session as always. Glad the carb up helped with energy too. It's definitely for the greater good :)
Click to expand...

Ya the carb up days do help out a lot. Can't wait to lose this last little bit and then up the cals for a recomp. Forgot to weigh in this morning so tomorrow morning it is
 
I weighed in this morning... 171.6! 1.6 pounds to go til my goal! Yes that is 8.4 pounds lost in 3 weeks and 2 days. Finaflex is helping me lean out like never before! Loving it
 
Squat day today:
Squat:
5x115
5x145
3x185
5x215
3x245
4x275

Hack Squat:
10x180
10x270
10x270
10x320
10x320

Good Mornings:
10x95
10x95
10x135
*Got light headed and went to throw up. I think I overheated and just pushed it. Cooled off in the bathroom for about 5 minutes
10x75
10x65

Roman chair knee raises:
30 reps total

Thrown off my game after being light headed and throwing up. It was rough finishing it out so I called it before cardio.
 
Pushing those big numbers no wonder you got sick :) good job!
 
Montego1 said:
Pushing those big numbers no wonder you got sick :) good job!
Click to expand...

Thanks Monte. I think I could have knocked out a few more on 275 but I got stuck in the hole going for the 5th rep. Should have upped the rest time too. Sometimes I get so amped to do some heavy weights I don't take enough time between sets
 
joh408 said:
Thanks Monte. I think I could have knocked out a few more on 275 but I got stuck in the hole going for the 5th rep. Should have upped the rest time too. Sometimes I get so amped to do some heavy weights I don't take enough time between sets
Click to expand...

Gotta take those few extra seconds on the heavy lifts for sure. Next time you will power through the hole and get another few out of it :p
 
joh408 said:
Thanks Monte. I think I could have knocked out a few more on 275 but I got stuck in the hole going for the 5th rep. Should have upped the rest time too. Sometimes I get so amped to do some heavy weights I don't take enough time between sets
Click to expand...

I tend to do the same thing and short change myself.
 
Skated last night. Men's league game after squat day was brutal. So sore
 
3clipseGT said:
Yup same here haha. I get so lost in the workout sometimes that i lose track. Lol
Click to expand...

I started to use my iPhone timer but ill forget about it so its running through like 3 sets and it usually ends up being right around what my set and rest time should be for 1 heavy set or 2 working sets. Gotta retrain my brain to be able to rest
 
Played an hour of football today 2 on 2 with a qb so we were always running routes or playing defense. Tiring stuff and I still had DOMS from squat day. I loosened up a lot running. Kinda strange but I liked it. Cooled down with some frisbee. Beautiful day in Boulder
 
snagencyV2.0 said:
you guys been due out there
Click to expand...

Ya it's been a crazy spring. It snowed last week (first week of May) and the 2 previous weeks in April. Rain earlier this week and some rain today. Gotta take the nice days outside when they come. I thought we were going to get a mild spring since it was 70 degrees a couple days in February.
 
joh408 said:
Played an hour of football today 2 on 2 with a qb so we were always running routes or playing defense. Tiring stuff and I still had DOMS from squat day. I loosened up a lot running. Kinda strange but I liked it. Cooled down with some frisbee. Beautiful day in Boulder
Click to expand...

When i PTed with my unit and we played football it was always a good way to loosen me up surprisingly. I enjoyed it.
 
Sorry for the lack of updates. Did deadlifts and rack pulls yesterday. Finished off with cardio. Took my roommate to the airport this morning so I knocked out some fasted cardio afterwards. Just got back from lifting OHP and shrugs. Less volume more heavy weights with the calorie deficit on week 3 of 5/3/1. Deload the rest of the week and then back to the grind next week. I have a hockey tournament this weekend too so ill be getting in a good amount of cardio
 
joh408 said:
Sorry for the lack of updates. Did deadlifts and rack pulls yesterday. Finished off with cardio. Took my roommate to the airport this morning so I knocked out some fasted cardio afterwards. Just got back from lifting OHP and shrugs. Less volume more heavy weights with the calorie deficit on week 3 of 5/3/1. Deload the rest of the week and then back to the grind next week. I have a hockey tournament this weekend too so ill be getting in a good amount of cardio
Click to expand...

I always loved playing hockey. Although mine was roller and not ice it was a heck of a workout.
 
You must log in or register to reply here.
Back
Top