I'm back bishes

[longhornsp]

About Me:

I'm newer to this forum and look forward to keeping track of my log and following others as they progress towards their personal goals with fitness. I've been away for over a year due to injuries. Thank God for muscle memory because I'm getting back what I lost QUICK. I look forward to blowing through all of my old PR's in no time.

Link to my old log: http://anabolicminds.com/forum/workout-logs/185205-5-3-1-a-3.html

A little about me and how I got started in this lifestyle. I've been a golfer all my life. The weight room was never somewhere I needed to spend my time. I started lifting when I was around 22 years old as a way to get back into shape and lose a little bit of weight. I've always been active and involved in sports; basketball, football, baseball, golf, and tennis. With "fitness" I had a late start and started lifting about 2.5 years ago in the spare bedroom of my apartment, hittin' up the bench press and curls about 3 times a week. It was the exact model of a confused newb's plan, didn't squat or deadlift, very little back work, no shoulder work, just worked the guns and chest. Then I went to college nearly 4-5 years ago, and hit up the weight room there. The equipment was somewhat limited but I had plenty of barbells, db's, and power racks to do work. Still wasn't doing any leg work or deadlifts though. Fast forwarding to around April or May of 09', I finally got a gym membership and started getting really serious about putting on size and strength. Now I want to just get into the best shape that I can be in.​

Diet:

Will be fluctuating over time. Currently going for a recomp/caloric deficit. I'll be posting macros and details on this as I progress and start to get lower with my calories. At this point I'm eating 3k calories and losing weight so I don't feel the need to track my diet. But this will change.

The numbers vary just depending on how I feel, progress, and whether its a rest day or training day.

Training:


Currently PHAT. I'll do this for at least 3-4 months to get a good idea of how it works for me. I've never used it long enough to give it a fair judgement. Then I'll be transitioning to 5/3/1 as I start to cut down to the low teens and high single digit BF%.

I do lots of cardio. When I was out of the gym due to injuries I ran 2 half marathons. I love running and quite frankly, I could care less if it impacts my strength levels. I do it for the enjoyment and overall health/well being benefits. This will include endurance work, sprints, hiking, skiing, etc.

Goals:

Keep progressing with the weights. Long term goals are: bench 275, squat 315, dead 405. Run another half marathon in under 2 hours. Do 25 pull ups. Hit single digit BF%. Pretty easy right?

Welcome to the log. Reps to followers. Link me to your log if you have one, I'd love to follow along. I'm new to the forums and will be on here almost daily. I accept any and all criticism and suggestions, speak your mind if you see something I could be doing better/different!​

 

[longhornsp]

Tomorrow is day for this log. I'll give an update on how the last month has been, I've basically gone from bench and squatting the bar to about 225 bench and 250 squat. Squat is lower due to the cardio/endurance running (me thinks).

 

[gokix811]

I see you've been here since '09. Welcome back and good luck with your fitness goals.

 

[FL3X MAGNUM]

I member u

 

[capo180]

in on this man! best of luck with your new goals!

 

[longhornsp]

Went for a run with sprints, about 3 miles.

Took my 2 dogs (my running partners) along. I'll have to get some video up of us running. They're beast on the runs. Helps push me to go faster and longer

I see you've been here since '09. Welcome back and good luck with your fitness goals.

I'm an OG

Do you keep a workout journal on here?

I member u

in on this man! best of luck with your new goals!

touche

 

[longhornsp]

[video=youtube;5FZ6KOFNG5s]http://www.youtube.com/watch?v=5FZ6KOFNG5s[/video]​

Solid workout. Strength is slowly but surely coming back. All of these sets are short of failure. The main goal is to stimulate the muscle and prepare my joints and tendons for growth.

Upper Hypertrophy

Incline DB Press

40 x 12, 45 x 12, 50 x 15

HS Chest Press

140 x 6, 110 x 10, 90 x 11

Hammer Strength Hi-Lat Rows (SS with slow/controlled push-ups)

140 x 12 (10), 140 x 12 (7), 140 x 12 (8)

Seated Cable Rows (SS with DB shoulder press)

100 x 15, 100 x 12, 100 x 11

DB Shoulder Press

40 x 12, 40 x 10, 40 x 8

Straight Bar Cable Tricep Pressdowns

35 x 20, 35 x 20, 35 x 15

DB Hammer Curls

20 x 20, 20 x 14, 20 x 15

The pump at the end was a beautiful feeling ​

 

[FL3X MAGNUM]

Nice numbers on the hammer rows.
Those things get me every time.

 

[longhornsp]

First lame workout in the last month and a half of working out again. Did 4 great sets of leg press for hypertrophy along with a couple sets of hack squats and petered off quickly. I was draggin a$$ heading to the gym. Work has been insane as we implement SAP this week to replace our legacy systems. For anyone that has had to experience this you know what I'm talking about

Fortunately the weekend is almost here and a 3 day weekend. I think I got enough done today to stimulate some growth.

Time to relax and watch the Browns kick some butt

Leg press: 3 PPS x 15, 4 PPS x 12, 10, 10
HS Hack Squat: 1 PPS x 15, 2 PPS x 12

Nice numbers on the hammer rows.
Those things get me every time.

Thanks man..love the pump and feeling I get with these.

 

[capo180]

Haha the browns aren't looking too good tonight..

 

[longhornsp]

Haha the browns aren't looking too good tonight..

We won lol

 

[capo180]

Lets hope they can do something this season! Haha.

 

[longhornsp]

Lets hope they can do something this season! Haha.

Browns fan too??? Not many of us around these parts

[youtube]HD-MURcdoj4[/youtube]

This vid makes me wanna do some sprints tomorrow ​

Strength is rising. Start my diet and calorie counting tomorrow. Will be grilling out lots of chicken and veggies, more info to come regarding my macros. I'm looking to drop 30 lbs or so and get to low teens/high single digit bf% by next spring.

Upper Power


Flat BB Press

205 x 5, 205 x 5, 205 x 5, 205 x 4, 205 x 3

HS Incline Chest incline bb was taken

160 x 10, 180 x 7, 180 x 4

Standing DB Shoulder Press

45 x 12

Pendlay Rows (SS with BB clean n press)

135 x 5 (70 x 12), 185 x 5 (70 x 8), 185 x 5 (70 x 5), 185 x 5 (standing BB press 70 x 15)

Pullups

25 reps

CG Flat BB Press

135 x 12, 145 x 6, 145 x 5​

 

[longhornsp]

[video=youtube;hvm35xsWRUQ]http://www.youtube.com/watch?v=hvm35xsWRUQ[/video]​

Good energy today, lifts went great. Had to really pace myself between sets to not do them too quickly without adequate rest periods. On power days I'm really trying to take my time and go for 4-5 minute rest periods in order to move max weight. On hypertrophy days I do 1 minute or less.

Endurance was noticeable on the sprints. Killed it today. The sprints were done with my wife and 2 dogs on an old football field, great cardio sesh.

Lower Power


Squats

235 x 5, 235 x 5, 235 x 5, 235 x 5, 245 x 5

Deads

135 x 5, 225 x 5, 275 x 5, 295 x 5, 315 x 5

Sprints

10 sets, 1 minute rest periods between sets

1 set= 40 yd jog, 50 yd sprint (max effort), 50 yd jog​

 

[capo180]

yeah man. Cleveland born and raised!

good work!
i need to hit some sprints soon..

 

[longhornsp]

 

[longhornsp]

Rest day today. Back and Shoulders Hypertrophy tomorrow morning before work. Diets been on point, hoping to see some early results in the coming weeks.

 

[longhornsp]

Key stats....227 starting weight. I'm guessing about 5-10 lbs of this is water weight. When I get to 195-200 I should be pretty lean.

Macros for the next 3-4 weeks will be 2500-2750 cals (300 g protein). Once I hit my protein for the day the rest of the cals are filled in with carbs or fat, preferably I'll be closer to a moderate carb lower fat diet. I'll be using this to gauge where my maintenance is. Once I establish this then I will have a better idea of what I need to do to start dropping fat.

[video=youtube;hlVBg7_08n0]http://www.youtube.com/watch?v=hlVBg7_08n0[/video]​

Good session. I definitely prefer my power days but it was nice to go a little heavier with shoulders. After a year off for shoulder impingement I'm lucky to be back at 135 for the press already. Hoping to get this up to 185 soon.

15 minutes of cardio after the lifting. Got some "before" pics that I'll be posting in here eventually. I want to get to at least 8 weeks in that diet before I start to look for the progress. So far I'm seeing it in the mirror but I'm going for an insane transformation, good or even great won't do

Back and Shoulders Hypertrophy

Military Press

95 x 5, 115 x 5, 135 x 5

DB Lateral Raises

20 x 15, 20 x 12

Rear Delt Raise

20 x 15, 20 x 12

Lat Pulldowns

120 x 12, 140 x 10, 160 x 8

DB Rows

60 x 12, 60 x 12

Lat PD's with Rope Attachment

100 x 10, 85 x 10

Cardio on the Dreadmill

15 minutes @ 3.2 speed
1 minute @ 6 incline, 1 minute @ 12 incline (alternating this for the 15 minutes)​

 

[longhornsp]

Hit legs hypertrophy yesterday and took a much needed cheat day (high carbs).

Today started off as a great workout and then I got a call from my wife to come home to unlock the door (she forgot her key) fuuuuuuuuuuuu :chairshot:

[video=youtube;hIz9ZCHKFFY]http://www.youtube.com/watch?v=hIz9ZCHKFFY[/video]​

Like I said, workout was going awesome. Short rest periods and slow rep periods to get the burn n' pump going. Felt huge in the gym today. BUT then I had to cut out short.

Chest Hypertrophy

Incline DB

50 x 12, 50 x 12, 50 x 10

Flat DB

50 x 8, 50 x 10, 50 x 8

Flat DB Flyes

30 x 12, 30 x 10, 30 x 10​

 

[capo180]

Man that sucks. I hate having to cut a good day short.

 

[longhornsp]

Man that sucks. I hate having to cut a good day short.

Agreed. But it turns out I actually got plenty out of the workout, I was pretty sore yesterday in my chest.

 

[longhornsp]

[video=youtube;ZrGy0MaLoDI]http://www.youtube.com/watch?v=ZrGy0MaLoDI[/video]​

Today was amazing. Upper body power. After over a year off I am back and better than I was before my injury break!

Upper Power

Flat DB Press

90 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 4, 100 x 3

DB Incline

80 x 4

Dips

BW x 20 then BB Incline (135 x 6)

One Arm Shoulder DB Press

40 x 12, 40 x 8, 35 x 10
barbell: 70 x 15

Pendlay Rows

135 x 5, 185 x 5, 160 x 5, 170 x 5, 175 x 5

Pull ups

25 total: 8, 5,5,4,3

Close grip Bench laying in the power rack- essentially a close grip board press (complete stop at the bottom)

135 x 14, 185 x 2, 160 x 4, 135 x 5

EZ-bar Curls

bar + 25's x 10, 6, 9​

Another cheat day

 

[longhornsp]

Went to the gym for lower power and had to leave after 2 sets of squats. Tweaked my back with 255. Did the first set for 5 and the second for only 4 before I had to stop on the second set. I should have been using my belt. The belt keeps my form good in the hole, where I have a tendency to round my back. Some of it's flexibility but I'm actually pretty flexible since the last year when I was out injured, I did lots of yoga/pilates while running long distance (dam that sounds ghey lol).

Going to hit lower power on Wed if my back feels okay by then. Part of it's also going back to my golfing days when I put a lot of stress on my lower back.

 

[longhornsp]

Fell of my logging for a bit. I've been hitting it hard still in the gym. This weekend was my power days, Sat- Upper and Today- Lower

Yesterday's upper I hit bench and pendlay.

Bench: 215 x 4, 210 x 5, 210 x 5, 215 x 5, 215 x 5
Pendlay: 175 x 5, 185 x 5, 195 x 5



Today's workout:

BB Squat

260 x 5
260 x 5
275 x 5
275 x 5
285 x 5

Deads

315 x 5, 225 x 10

Short and sweet. My high volume days are on Tues-Thursday. Here I just focus on getting stronger.


Starting Weight stats as of 9/14:

Weight: 227
BF%: 23
LBM: 174

Goal:
Weight- doesn't really matter, but probably around 195
BF%: 10-12

This equates to roughly 40 lbs of weight loss when its all said and done. I've set an initial goal of reaching around 13% BF in 4-5 months and then I'll reevaluate and see what it will take to get to 10%. At that point I'd like to reverse diet and maintain that level, something I've never been able to do. I like food too much

 

[capo180]

good work man, nice to hear your still killing it in the gym.

less is more with power days, always!

best of luck with the weight loss man!

 

[longhornsp]

good work man, nice to hear your still killing it in the gym.

less is more with power days, always!

best of luck with the weight loss man!

Thank you, appreciate that. It's going to be a long cut. I hope to be at my ideal weight and physique once it's all said and done. Then I can forever lean bulk/maintain/recomp.



Today's Back and Shoulder

Shoulder presses are getting back to where they were, I hope to hit 185-200 within a couple of months.

Military Press

135 x 5, 140 x 5, 145 x 5, 155 x 5

Standing T-bar Rows

90 x 12, 135 x 12, 90 x 7, 90 x 8

Lat PD

100 x 10, 100 x 10,

Underhand Lat PD

100 x 10, 100 x 10

Superset: Rope PD (DB rows)

70 x 10 (40 x 5), 70 x 10 (40 x 10)

All of the back movements were done with very short rest, 30 seconds in between sets.

 

[longhornsp]

Today was lower body hyper, short rest periods and high reps (for my standards).

Back squats for speed work: 185 x 3, 185 x 3, 185 x 3

Hack Squats: 180 x 12, 12, 12 (45 second rest periods)
Leg press: 3 PPS x 15, 15, 15, 10 (45 second rest periods)
Leg Extensions: 130 x 15, 8; 110 x 10
Calves: Seated Calf Raises 90 x 15, 15

 

[longhornsp]

Chest and arms hyper

45 second rest periods

HS Flat: 90 x 15, 15, 15, 12
DB Incline: 45 x 12, 45 x 12, 40 x 9
Flat DB Flyes: 25 x 12, 12
Machine Flyes (20 second rest): 100 x 10, 100 x 10, 100 x 10

Hit a bunch of tricep moves and 2-3 sets of biceps. 10 minutes of HIIT cardio with pushups.


Solid workout down. Had to get some TB after the gym in order to hit my macros. IIFYM lol

 

[longhornsp]

Strength is still going up steady from workout to workout. Not noticing much recomp/weight loss at 2750 cals. I'll probably keep at this for a little while though as I add in more cardio. Starting next week, we're getting back to running; 3 days a week up to 6 miles.


Upper Power

DB Flat Bench

100 x 8, 110 x 5, 110 x 5

Weighted Dips

70 x 4, 45 x 11

Seated DB Shoulder Press

50 x 12, 50 x 14, 50 x 10

Pendlay Rows

205 x 5, 225 x 5, 225 x 5, 135 x 12 (this last set felt like a joke of a weight, huge improvement from 2 months ago)

Rack Chins

BW x 4, 45 x 4

Parallel Grip Pullups

BW x 9, 8

 

[capo180]

If I'm cutting, I usually cut by doing cardio and keep my cals a bit higher, I feel better running then killing my self with low cals.

 

[longhornsp]

If I'm cutting, I usually cut by doing cardio and keep my cals a bit higher, I feel better running then killing my self with low cals.

I love running once I'm back into good cardio shape. I ran a couple of half marathons recently and really enjoyed it.

I do like to reserve cardio for later in my cut though. I rely on diet and use it as a finisher towards the end, in order to retain as much muscle as possible.

[video=youtube;TW0Vfjhi-hs]http://www.youtube.com/watch?v=TW0Vfjhi-hs[/video]






Lower Power


Squats


285 x 5, 285 x 5, 285 x 5, 290 x 3, 315 x 2


Barbell SLDL


135 x 8, 185 x 8, 225 x 8, 275 x 2, 225 x 3


Walking DB Lunges


60 x 5, 60 x 8 steps​

 

[longhornsp]

Loong time coming update. I need to get in the routine of postin on here again

[video=youtube;1lJh5e_YlaM]http://www.youtube.com/watch?v=1lJh5e_YlaM[/video]


Post workout cardio: 20 minutes of fast running and walking, covering just over 2 miles. The bigger dog is a pit mix, she runs like a freaking weimaraner. It's ridiculous. She can run forever. We're planning to do some more half marathons starting in March. My wife and I will start training for those around January. This is the first running I've done in a couple of weeks. Surprisingly went well.​

Flat Bench

175 x 5
195 x 3
210 x 7-8 (i goofed this was supposed to be 220)

220 x 3
225 x 1 (pause rep)
250 x 1 (felt easy)

wanted to do a little max out work to see where I'm at...felt strong. I was at 135 or so in July, now at about 255. I'm back bishes

Military Press

80 x 10, 10, 10, 10, 10

Parallel Grip Chins - supersetted for the last 2 sets of the MP's

BW x 10, 7

Reverse Grip Lat PD's

160 x 10, 10, 5

Face Pulls

35 x 10, 10

Arms

Superset: Biceps then triceps with straight bar

BB Curl: 50 x 10, 10
Lying Tricep Extension: 50 x 10, 10

 

[longhornsp]

[video=youtube;n2xn54Irp-o]http://www.youtube.com/watch?v=n2xn54Irp-o[/video]

I've never paid much attention to Greg Plitt in the past but this video is pretty spot on. I like the way he comes at the mental aspect of getting in shape. Highly recommend watching this video if you need some extra motivation.

Diet is on point. Still at around 2750 cals. Weight is holding fairly steady, but strength is going up. I'm going to stay at this level of cals for a bit longer before dropping. I've added cardio to the plan now, with at least 3 days a week of HIIT or medium intensity cardio. At least one of these sessions will be full court basketball. Easily qualifies as HIIT

Rest periods: 2-3 min on 5/3/1 sets, 60 seconds on deads, 30 seconds on abs

Squats- 5/3/1

225 x 5
250 x 3
280 x 1 (no belt)

315 x 1 (belt)
335 x 1 (belt)

280 x 1
250 x 3
225 x 5

Deads- overhand grip

165 x 10, 10, 10, 10, 10

these are going to be tough as sh!t next cycle when I go up to 60% of TM

Abs

Decline Bench Situps: 25 lbs x 10, 10, 10
Oblique Side Bends: 45 lbs x 10, 10
Hanging Leg Raises: BW x 5, 4, 5

This may be the first time I've done abs consistently for 3 weeks. Hopefully adding this work is going to pay big dividends.​

 

[longhornsp]

Cardio Sesh

35 minutes - Low to Medium Intensity

Elliptical level 1- 5 minutes
Elliptical level 5- 5 minutes

Treadmill 3.3 @ 3 incline - 5 minutes
Treadmill 3.3 @ 6 incline - 5 minutes
Treadmill 3.3 @ 9 incline - 5 minutes
Treadmill 3.3 @ 6 incline - 5 minutes
Treadmill 3.3 @ 3 incline - 5 minutes​

 

[longhornsp]

[video=youtube;1CSM_E7HTv4]http://www.youtube.com/watch?v=1CSM_E7HTv4[/video]


Boulder Shoulders bish


Holy pumps.

Military Press

110 x 5
125 x 3

140 x 1
160 x 1
170 x 1

Pull-ups

9, 6, 6, 4, 3, 2

DB Rows I do these standing and get a full stretch/strong contraction

60 x 10
60 x 10
60 x 10

Flat Bench

130 x 10, 10, 10, 10, 10

Assistance work, done as a triset:

DB Rear Delt Raise (head propped up against incline bench)

25 x 10, 10

DB Hammer Curls

25 x 10, 10

One Arm DB Extensions

25 x 10, 10​

 

[smoker145]

In on this.

 

[longhornsp]

236g protein

 

[longhornsp]

[video=youtube;hzBCI13rJmA]http://www.youtube.com/watch?v=hzBCI13rJmA[/video]


Wave 2. Second month of this 3 month challenge.

Flat Bench

155 x 5
175 x 5
200 x 5

Military Press

100 x 10, 10, 10, 10, 7 (+3 push press)

Chins

BW x 10, 6

Lat PD's

140 x 10, 10, 5 (100 x 4-5)

Assistance work:

BB Curls: 2 sets x 10 reps (50 lbs)
CGBP: 2 sets x 10 reps (135 lbs)​

 

[longhornsp]

[video=youtube;p1CJ9GMyFi0]http://www.youtube.com/watch?v=p1CJ9GMyFi0[/video]


Rest Periods: 2-3 minutes on 5/3/1, 90 sec. on deads

Squats - no belt

195 x 5
225 x 5
255 x 5

Deads

205 x 10, 10, 10, 10, 10

Captains Chair Straight Leg Raises

10, 10, 10

Planks

45 seconds, 30 seconds


Conditioning: 2 miles of running @ 8 min pace​