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5/3/1 and Grappling 4 fun Log

Tuesday 12/31/13


SSB GM's 10x65 10x85 10x105 4x15x115
45 hypers 3x20x35

Back health workout after Sundays injury. Feels pretty good right now. A little tight but nothing abnormal. I think I could probably DL Friday, but I'm gonna stick to the plan and not push it. OHP tomorrow and another back health day Friday. I will probably DE squat, DL only up to like 235 for a few, and do GHR and that's it. Also I am going to rerun week 1 of my cycle for the Bench and OHP. I don't want to miss the 85% week for squat and DL and hitting them again on the other two exercises certainly wont hurt me. They are usually good primers for my following 2 weeks.
I have been contemplating a programming change for a while now but I'm still not sure. If I do change it's gonna be back to westside template for a while. I feel like I need to get some closer to max weights in my hands for some volume, not just the here and there like I do with 5-3-1. We will see. I had the same ideas last year and then never changed because things went well.
 
Thursday 1/2/14

Rotator cuff
DE bench 20x45 added minis 3x45 3x95 4x3x106.5+ mini mid 4x3x106.5+mini pinky
Military 8x45 5x95 5x115 2x125 12x134 12x118.5
Crocs 8x60 4x14,15,15,18x83
Treadmill 6.5@5%
1) log 3x7x130
Fatz DB rows 3x7,8,8x47.5's
2) close grip bench 3x10x138
BB curls 3x4,4,5x97.5
3) push-ups 3x12,13,14xBW
Inverts 3x11,13,13xBW
GHR sit-ups 3x10x10

Extra bench and wrist roller.

Good workout. Easy DL tomorrow then back to normal on Sunday for a full first week of the cycle.
 
Friday 1/3/14
Hips and swings
DE squat 8x65 3x65+87 2x115+87 8x2x141.5+87
DL (1/2") 5x135 5x185 5x235
GHR 3x10xBW

Shut it down there.

Saturday 1/4/14
Wrestling practice
Live 7x2:00

Felt decent after the first one. Didn't warm up at all. Always happens that way.

Tomorrow is bench and I'm gonna try and see if I can get some bJJ drilling in, in the morning. Nothing too heavy, maybe an hours worth.
 
Sunday 1/5/13

Rotator cuff and neck
Bench 20x45 5x95 5x115 5x135 5x155 2x175 15x184 2x205.5 12x162
Pulldowns 8x90 8x160 3x12,13,13x183.5 11x160
Treadmill 6.6mph@5%
1) DB bench 3x8,10,10x62.5's
Strap rows 3x12,14,15x91
2) laterals 3x10x35 5/8's
DB press 3x9,9,10x45's
3) 10-counts 3x4,4,5x52.5's
Roman chair 3x11,12,13

Extra triceps and wrist roller.

Really good workout. This LGD is the real deal. Hoping to squat tomorrow. It's supposed to be brutally cold here so it should be interesting.
 
Monday 1/6/14

Hips
SSB squats 8x65 8x135 5x185 3x225 2x245 18x252 2x281.5 15x192.5
SSB GM's 4x15x115.5
Lever Bar 8x2.5 3x18,18,20x5
Treadmill 6.6mph@5%
1) reverse hypers 3x10x122.5
Horizontal abs 3x15,18,20x86
2) log cleans 3x4x152
Land mines 3x8x55
3) 45 hypers 3x12x20

Calves 3 sets.

Pretty good workout. Squat weight felt good. Cold in the gym. Was down under 10 degrees at one point.
 
Wednesday 1/8/14

Rotator cuff
DE bench 20x45 added minis 3x45 3x65 3x85
4x3x107 mid 4x3x107 pinky
Military 8x45 5x95 5x115 2x125 15x134 12x118.5
Crocs 8x60 4x15,15,15,19x83.5
Treadmill 6.6mph@5%
1) log 3x7,7,8x121
DB rows 3x8,8,9x47.5's
2) close grips 3x10x139
BB curls 3x4,5,6x97.5
3) push-ups 3x13,13,14
Inverts 3x12,12,13
GHR sit-ups 3x10x10

Extra bench and wrist roller.

Very good workout. Strength is going up solidly.

BJJ drilling about 45 minutes.
Live 3x4:00.
 
Friday 1/10/14

Hips
DE SSB Box 8x65 2x65+80 2x115+80 8x2x141.5+80
DL (1/2") 5x135 5x185 5x235 1x285 14x293.5 2x325
GHR 4x8,9,10,11xSingle micro wrapped twice (this was an increase in tension)
Treadmill 6.6mph@5%
1) 3" DL 3x6x212
Vertical abs 3x16x92
2) DB Snatch 3x3,3,4x51
Band rotations 3x6,6,7xmonster
3) SLGM's 3x12xGreen+Mini

Calves.

Pretty good workout. I didn't go crazy on DL. Wanted to test out the back. Felt fine. Probably had 2+ more in me.
Had a gym first today. Monster mini snapped on me while doing rotations. Luckily I wasn't very far into the rep and it whipped out around me. I had a piece of exercise tubing snap on me on e while doing band resisted penetration steps once, but never an elitefts band.

Big wrestling tournament tomorrow. Bench on Sunday. Hitting up a steak and fries meal here in a little bit.

Body weight was at 200.9 with sweats and shoes on.
 
Sunday 1/12/14

Rotator cuff, neck
Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x185 11x195 3x211 10x173
Pulldowns 8x90 8x160 3x13x183.75 13x160
Treadmill 6.8mph@5%
1) bench 3x9,10,10x158.5
Strap rows 3x10,10,12x100
2) laterals 3x10,10,11x35 5/8's
DB press 3x9,10,10x45 5/8's
3) 10-counts 3x5x50's
Roman chair 3x12xBW

Extra triceps and wrist roller.

Pretty good workout. Got an extra rep on bench that I wasn't expecting. I was supposed to do my first injectable run this spring but as well as this LGD run is going I may skip it and do another LGD run early summer. Who knows. I would like to feel what it's like to be 'on' at least once. Hahaha.
 
Monday 1/13/14

Hips and swings
SSB Squats 8x65 8x135 5x185 5x235 2x255 14x266.5 3x289
Lever bar 8x2.5 3x18,19,20x5
SSBGM's 4x15x116
Treadmill 6.8mph@5%
1) Reverse Hypers 3x10x123
Horizontal Abs 3x15,17,17x87.5
2) bag flips 3x4,4,6x114
Land mines 3x8x55
3) 45 hypers 3x12x20

Calves.

Decent workout. I would have liked 2-3 more reps, which I probably could have gotten, but I'm developing some tendinitis in my hip, on the outside, again, and I didn't want to push it too much. I cut out my first set last, set to help alleviate it. I'm gonna get back to foam rolling it on a regular basis.
Body weight was down around 197.2. I'll probably drift down a bit more as I've been eating more protein and less carbs. I'm gonna hit somewhere for steak and fries on Saturday though. I don't want to drift much lower right now. I have another 1-1.5 months to push my strength up before I have to even think about making weight and getting in grappling shape.
 
Wednesday 1/15/14
Rotator cuff DE bench 20x45 added mini's 3x45 3x65 3x85 4x3x107.5 mid 4x3x107.5 pinky grip Military 8x45 5x95 5x115 2x135 10x142 12x126 Crocs 8x60 3x15x83.75 20x83.75
Treadmill 6.8mph@5%
1) log 3x7,8,8x122
DB fatz rows 3x6,6,8x50's
2) close grips 3x6,7,10x145
BB Curls 3x5,6,7x97.5
3) push-ups 3x13,14,14
Inverts 3x13,13,14
GHR sit-ups 3x10x10

Extra bench and wrist roller.


Pretty decent. Getting sore shoulders and hips. Gonna DL tomorrow then next week is back to 3 workouts a week. Wrestling is gearing up and my joints could use the break. As soon as I get some $$$$ I'm ordering more TB-500. Shot does wonders for me.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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
 
Mr.Sinister said:
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
Click to expand...

Big workout man, and, that's a lot of var.
 
Mr.Sinister said:
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
Click to expand...

How do you like osta for strength?
 
SweetLou321 said:
How do you like osta for strength?
Click to expand...

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.
 
Mr.Sinister said:
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.
Click to expand...

Yeah I figured you were cutting. 50 mg caps eh? Neat. I've only seen 10 mg and they were pricey.
 
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.
 
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.
 
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.
 
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.
 
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.
 
Monday 3/10/14

Hips and swings
SSB squats 8x65 8x135 5x185 5x225 2x265 14x275.5 4x298.5 11x215
45 hypers 4x11x35
Treadmill 7.8mph@5%
1) reverse hypers 3x10x126.5
Horizontal abs 3x15x92.5
2) bag flips 3x6,6,8x114
Land mines 3x8x55.5
3) step ups 3x8,9,10x10
4) run 4:30@9mph

Calves and wrist roller.

Pretty decent workout. Got interrupted and got a little cold. Still one extra on squats. I'll take it.
 
Wednesday 3/12/14

Rotator cuff
DE bench 20x45 added Mini's 3x45 3x65 3x85 3x105 4x3x109 narrow 4x3x109pinky
Military 8x45 5x95 5x115 2x135 11x143.5 13x127.5
CS Rows 8x245 3x12,13,13x288.5
Treadmill 7.8mph@5%
1) log 3x7,8,8x128
CS rows fatz 3x7,7,8x235.5
2) 4-board 3x8x181.5
3x7,8,8x97.5
3) push-ups 3x10,10,11x14
Inverts 3x10x14
GHR sit-ups 2x15x10

BJJ drilling 45 minutes.
Live 3x3:00

Decent nothing special. Pulled the trigger on my cycle. Pinned 250 test E yesterday took 75 var today.
 
Friday 3/14/14

Hips and swings
DE Squat 8x65 2x65+107 2x95+107 8x2x144+107
DL (1") 5x135 5x185 5x235 2x285 1x305 13x315 2x341
GHR 4x11,11,12,12xSingle Micro
Treadmill 7.8mph@5%
1) SSB box squats 3x7,7,8x190
Vertical abs 3x15x100
2) DB Cleans 3x5,5,5x65
Rotations 3x8xMonster
3) Glute Bridges 3x7,8,8x139
4) Run 4:40@9mph

Calves and wrist roller.

Decent workout. Extra rep on DL.

Nothing new on cycle front except I think I flubbed up the first shot. I have a big knot in the left thigh. I think I went too deep or too fast, or something. And I thought it went so well at the time. Lol.
 
Saturday 3/15/14

Treadmill
Warmup
5:[email protected]
5:[email protected]
5:[email protected]

BJJ drilling. 90 minutes. Went over some pretty slick kimura transitions from the side. Smashing it into arm triangles and Ezekiel back takes. My kind of game. Also some other fancy stuff I couldn't pull off in a million years. Hahaha. Since my squat/DL is back on track somewhat, I have the flexibility of a dead tree branch. Lol.
 
Sunday 3/16/14

Rotator cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 7x207 3x217 10x185
Pulldowns 8x120 4x15x163
Treadmill 8mph@5%
1) DB bench 3x8,9,11x65's
Strap rows 3x8,9,10x116
2) laterals 3x12,13,13x36 1/4's
OHP fats 3x7,9,10x95.5
3) 10-counts 3x7x40's
4) run 4:40@9mph

Extra triceps.

Decent workout. Lost a rep on bench, but not surprising. Weight is already down 2-3 pounds and var hasn't kicked yet.

Squat and 2nd shot tomorrow.
 
Monday 3/17/14

Hips and swings
SSB Squats 8x65 8x135 5x185 5x225 2x275 11x291 4x306 10x230
45 hypers 4x12x35
Treadmill 8mph@5%
1) reverse hypers 3x10x127
Horizontal abs 3x15,15,18x93
2) log cleans 3x5x152.5
Land mines 3x55.5
3) step ups 3x8x20
4) run 4:45@9mph

Calves.

Decent not great. For a little back pump on hypers. Need to widen out my squat stance about 1". Narrowed it in for my hip health, but I think I took it in too much. 2nd pin tonight.
 
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