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braves561
05-14-09, 12:33 am
Yep. Started this tonight.

Current Maxes:

Bench: 245 x 2
Squat: 425 x 2
Deadlift: 365 x 5

and here we go!!

5.13.2009

Weight: 208.5 lbs. *PRE-WORKOUT*

Sleep: 8 Hours

Supplements
Whey (Vanilla)

Macros
Calories: 2580
Fat:49g-66g
Carbs:221g-281g
Protein::254g-276g

Today's Layout
Squat Day (5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%)
Assistance Work:
Good Mornings 5 sets of 10 reps
Leg Press 5 sets of 10 reps
Sit-Ups 5 sets of 10 reps

Squats
40% of 1RM: 135 lbs. x 5
50% of 1RM: 185 lbs. x 5
60% of 1RM: 225 lbs. x 5
65% of 1RM: 275 lbs. x 5 COMPLETE!
75% of 1RM: 315 lbs. x 5 COMPLETE!
85% of 1RM: 365 lbs. x 5 COMPLETE!

Good Mornings
45 lbs. x 10
95 lbs. x 12
135 lbs. x 10
135 lbs. x 12
185 lbs. x 6
135 lbs. x 6

45 Degree Leg Press
6 plates(total) x 15
8 plates(total)) x 10
10 plates(total) x 10
12 plates(total) x 6
14 plates(total) x 5
10 plates(total) x 10

Standing Calf Raises
135 lbs. x 12
225 lbs. x 12
225 lbs. x 12
225 lbs. x 12

Sit-Ups
20
20
20
20
20

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Fun and yet painful workout. Humidity was at like 900000000% downstairs at the Y. I didn't mind though. I was dripping everywhere again throughout the whole workout.
-My legs got DESTROYED! I did the 315 x 5 and 365 x 5 squats with no shoes on, just socks. Felt a LOT better. I've been having some trouble with pain in my heels of my feet.
-I'm really hoping this program can increase my 1RM's and 5RM's. It should be able to as this program has gotten some pretty solid reviews. We'll see.
-I chose the Dave Tate Periodization Assistance Work out of the 4 options. I feel it is best for my goals right now.
-Good Mornings were VERY painful today. Back hurts a little bit. Felt great though. Gave it a nice stretch.
-Down to 208.5. That's 6 pounds loss since my cut began about 2 weeks ago. It's good and solid slow progress.
-Tomorrow will be my Military Press day. I will also be doing some cardio. Probably HIIT. Should be an energetic day.
-I'm all out of Protein Powder. I will most likely go to the Vitamin Shoppe or something to pick up a tub.
-I'm gonna have a can of tuna or two tonight and some Baked Lays or something then a shake before bed.
-I can't wait to go to bed. WAHOO!!
-OWWWWWWWW HAVE MERCY!!!

T o m m Y
05-14-09, 12:37 am
solid first session bro.

braves561
05-14-09, 12:46 am
solid first session bro.

Thanks man!

SQUAT or DIE!
05-14-09, 12:58 am
doing 5 3 1 in the birth place of WESTSIDE BARBELL..... crazyness

good work man, best of luck with 5 3 1, i hear only good things

braves561
05-14-09, 12:59 am
doing 5 3 1 in the birth place of WESTSIDE BARBELL..... crazyness

good work man, best of luck with 5 3 1, i hear only good things

Thanks! I live near Cleveland. It's about 2.5 hours from Columbus though lol

braves561
05-14-09, 4:35 pm
5.14.2009

Weight: 209.0 lbs. *PRE-WORKOUT*

Sleep: 9 Hours

Supplements
RTD

Macros
Calories: 2580
Fat:49g-66g
Carbs:221g-281g
Protein::254g-276g

Today's Layout
Military Press Day (5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%)
Assistance Work:
Seated Dumbbell Military Press
Lat Pulldowns
Dumbbell Overhead Tricep Extension

Military Press
40% of 1RM: 65 lbs. x 5
50% of 1RM: 95 lbs. x 5
60% of 1RM: 105 lbs. x 5
65% of 1RM: 105 lbs. x 5 COMPLETE!
75% of 1RM: 120 lbs. x 5 COMPLETE!
85% of 1RM: 135 lbs. x 7 COMPLETE!

Seated Dumbbell Military Press
*Did these 3 days ago, so I went lighter today&
40 lbs.(each hand) x 20
50 lbs.(each hand) x 11
60 lbs.(each hand) x 10
50 lbs.(each hand) x 12
45 lbs.(each hand) x 10

Wide-Grip Lat Pulldowns
90 lbs. x 17
110 lbs. x 10
120 lbs. x 11
140 lbs. x 10
140 lbs. x 6
90 lbs. x 10

Dumbbell Overhead Tricep Extension
*Each Arm Done Separately*
25 lbs. x 15
30 lbs. x 12
35 lbs. x 10
40 lbs. x 6
30 lbs. x 12

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Well it was a pretty brutal workout considering I did shoulders 3 days ago before I switched programs to this. Oh well, lol. Chugged a RTD post-workout. MMMM.

SQUAT or DIE!
05-14-09, 5:21 pm
great work today, shoulders are looking strong..

only thing, we arent supposed to mention other companies products by name.. you can say an RTD drink but just not the company.. FYI

braves561
05-14-09, 10:21 pm
great work today, shoulders are looking strong..

only thing, we arent supposed to mention other companies products by name.. you can say an RTD drink but just not the company.. FYI

Thanks. My shoulders were exhausted from doing them three days ago right before I switched programs. I couldn't move them post-workout, lol.

Ooops about the RTD drink , lol

SQUAT or DIE!
05-14-09, 11:15 pm
Thanks. My shoulders were exhausted from doing them three days ago right before I switched programs. I couldn't move them post-workout, lol.

Ooops about the RTD drink , lol

i feel ya, i recently started doing more shoulder stuff, mostly OH presses and things like that, and even with the low weight and low vol, they have been incredibly sore, like it interefered with everyday activities...

no worries man, just a heads up..

braves561
05-15-09, 12:18 am
i feel ya, i recently started doing more shoulder stuff, mostly OH presses and things like that, and even with the low weight and low vol, they have been incredibly sore, like it interefered with everyday activities...

no worries man, just a heads up..

Yeah it's strange. I've had rotator cuff problems since back in high school from pitching, but to be honest, I don't feel the pain at all while lifting. Kinda strange.

SQUAT or DIE!
05-15-09, 1:17 am
Yeah it's strange. I've had rotator cuff problems since back in high school from pitching, but to be honest, I don't feel the pain at all while lifting. Kinda strange.

i had 2 surgeries last year, i tore the labrum in both shoulders, caused from football and improper lifting... so im still trying to recover from that- still get sparatic pains now and then..

it may have to do with the ROM you use for each thing... just be thankful it doesnt hurt!!

NickSP
05-15-09, 1:32 am
subbed

braves561
05-15-09, 2:31 pm
i had 2 surgeries last year, i tore the labrum in both shoulders, caused from football and improper lifting... so im still trying to recover from that- still get sparatic pains now and then..

it may have to do with the ROM you use for each thing... just be thankful it doesnt hurt!!

Could be that. I really only get slight pain on incline exercises. Thank goodness. Ouch, sorry to hear about your sparatic pains. I hear that they can repair shoulder injuries, but it's never realy 100%.

BTW, I looked at your squats from your past workout and DAMN!!! LOL. INSANE stuff.


subbed

Thanks man!

braves561
05-15-09, 2:33 pm
Today is an OFF day. Tomorrow will be my Deadlift day followed by my Bench day Sunday.

Can't wait!

Also, got new macros! Time to start bulking again.

Calories: 3963
Carbs: 435g
Fat: 135g
Protein: 232g

Time to set some new PR's!

toobigfred
05-15-09, 8:28 pm
subbed

braves561
05-16-09, 6:44 pm
5.16.2009

Weight: 209.0 lbs. *POST-WORKOUT*

Sleep: 7 Hours

Supplements
None

Today's Layout
Deadlift Day (5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%)
Assistance Work:
Leg Curl 5 sets of 10 reps
Hack Squat 5 sets of 10 reps
Sit-Ups 5 sets of 10 reps

Deadlifts
40% of 1RM: 145 lbs. x 5
50% of 1RM: 185 lbs. x 5
60% of 1RM: 225 lbs. x 3
65% of 1RM: 240 lbs. x 5 COMPLETE!
75% of 1RM: 275 lbs. x 5 COMPLETE!
85% of 1RM: 315 lbs. x 5 COMPLETE!
*The 315 felt a lot heavier today for some reason*

Leg Curl
90 lbs. x 20
120 lbs. x 12
135 lbs. x 10
150 lbs. x 11
180 lbs. x 8

Hack Squat
2 plates(total) x 15
2 plates(total) x 12
4 plates(total) x 11
4 plates(total) x 10
6 plates(total) x 6

Sit-Ups
20
20
20
20
20

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Wasn't feeling it today at all. It could possibly be from starting to add more calories to my diet and adjusting to it. Lifting under a carb deficit sucks with this program, so I decided just to eat eat eat and lift big.
-I was DRIPPING sweat everywhere today for some reason. The 315 lbs. normally feels pretty light but today it felt like 405. Oh well, lol. Can't have a good day everyday. I got all my target goals accomplished today. Tomorrow will be Bench day, followed by Monday cardio then Tuesday Squat.
-Wahoo.

braves561
05-16-09, 10:15 pm
I've been deciding between clean bulking and cutting. I have decided to cut until Augustish, maybe end of July.

My macros will be:

Calories: 2535
Carbs: 216-275
Fat: 48-65
Protein: 216-275

I also realized why my workout today sucked so bad. It's because of the Whole Grain Macaroni I had as a pre-workout meal. I devoured 140+ carbs of it and 20g of fiber. No wonder I was dumping my stomach out as soon as I got home. Never again lol

Tomorrow begins this cutting diet, and I will be doing my bench day on the 5/3/1

OWW HAVE MERCY!

braves561
05-17-09, 7:05 pm
Jim Wendler's 5/3/1
Week 1 of 4
Day 4 of 4

Weight: 209.0 lbs. *POST-WORKOUT*

Sleep: 8.5 Hours

Whey Protein (Orange Dreamsicle)

Today's Layout
Bench Day (5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%)
Assistance Work:
Dumbbell Bench Press 5 sets of 10 reps
Barbell Shrugs 5 sets of 10 reps
Straight Bar Cable Triceps Pushdowns 5 sets of 10 reps

Barbell Bench Press
*Decided to do all warm up sets with 135 lbs.*
40% of 1RM: 135 lbs. x 5
50% of 1RM: 135 lbs. x 5
60% of 1RM: 135 lbs. x 5
65% of 1RM: 145 lbs. x 5 COMPLETE!
75% of 1RM: 170 lbs. x 5 COMPLETE!
85% of 1RM: 190 lbs. x 5 COMPLETE!

Dumbbell Bench Press
*Went light done for assistance work*
45 lbs.(each hand) x 20
55 lbs.(each hand) x 10
60 lbs.(each hand) x 10
50 lbs.(each hand) x 10
50 lbs.(each hand) x 10

Barbell Shrugs
135 lbs. x 20
225 lbs. x 12
315 lbs. x 10
405 lbs. x 5
315 lbs. x 8
225 lbs. x 12

Straight Bar Cable Tricep Pushdowns
90 lbs. x 15
110 lbs. x 10
130 lbs. x 10
150 lbs. x 10
110 lbs. x 8
110 lbs. x 12

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Solid session. Benching went okay I guess. I can normally get near 7-8 reps of 190 lbs., but today I couldn't. Still got my target in though.
-This completes the 1st week of the 1st wave. Tomorrow is a cardio day followed by Squat day on Monday.
-Picked up a fresh tub of protein. I had been out for a couple of days.
-WAHOO!

braves561
05-19-09, 11:35 pm
Jim Wendler's 5/3/1
Week 2 of 4
Day 1 of 4

Weight: 207.5 lbs. *POST-WORKOUT*

Sleep: 10 Hours

Supplements
Whey (Vanilla)

Macros
Calories: 2580
Fat:49g-66g
Carbs:221g-281g
Protein::254g-276g

Today's Layout
Squat Day (3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%)
Assistance Work:
Good Mornings 5 sets of 10 reps
Leg Press 5 sets of 10 reps
Sit-Ups 5 sets of 10 reps

Cardio
Played 1.5 hours of Basketball POST-Workout
Ran up a HUGELY Steep hill 4 times POST-Workout
THEN I threw up.

Squats
40% of 1RM: 135 lbs. x 5
50% of 1RM: 185 lbs. x 5
60% of 1RM: 225 lbs. x 5
70% of 1RM: 300 lbs. x 5 COMPLETE!
80% of 1RM: 340 lbs. x 5 COMPLETE!
90% of 1RM: 385 lbs. x 5 COMPLETE!
*Was supposed to do sets of 3, but I wanted 5 today!*
225 lbs. x 12

Good Mornings
45 lbs. x 20
95 lbs. x 12
115 lbs. x 11
135 lbs. x 10
185 lbs. x 5

45 Degree Leg Press
4 plates(total) x 20
6 plates(total)) x 12
8 plates(total) x 10
10 plates(total) x 12
12 plates(total) x 10

Standing Calf Raises
225 lbs. x 12
225 lbs. x 10
225 lbs. x 12

Seated Calf Raises
45 lbs. x 20
90 lbs. x 20
135 lbs. x 12
135 lbs. x 12

Sit-Ups
20
20
20
20
20

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Absolutely VICIOUS day. 4.5 hours of action today. I lifted for 1.5 hours, basketball for 1.5 hours, the ran up the hill. I PUKED my brains out after the 4 trips up the huge hill. Me and a friend would run up the huge hill then walk down, wait a minute, then run back up. My stomach and legs were cramping like crazy from lack of water. I eventually just sat down and PUKED everywhere. At the end we started walking towards his car and I puked AGAIN all over the grass. Felt good though. I am DRAINED right now.
-Squats felt pretty light today. I was supposed to do sets of 3, but misread and ended up doing sets of 5. Oh well. A little more hard work never hurt anyone.
-I was sweating like crazy throughout all of this stuff. The gym I train at is at least 95 degrees plus humidity. I wouldn't have it any other way.
-Weight is down to 207.5 today! Gotta love cutting. It's so easy lol. Still undecided on what I will do once I hit ~200 lbs. bodyweight. I have e-mailed Scivation and asked them for another meal plan to do once I finish this mini-cut.
-I couldn't get up after I sat down when I got home. My feet are on fire as are my legs.
-Can't wait to hit the sack! (no ****)
-OWWWWWWWW HAVE MERCY!!!

prowrestler
05-20-09, 5:31 pm
i would swap out pull DOWNS for pull UPS, alternate pullups with close grip chin ups every 2-3 weeks to ensure no plateus. once you can do 4 sets of 10 reps, add some weight.

that will help your lat width you lookin for, close grip helps width alot, thank you Tiny for that info ( 5 foot 9 300lbs lean freak we had on the boards here)

i would reccomend for OH press days assitance that u swap db press for upright rows with a wider grip or side lateral raises. you will wanna blast that side delt head for all its worth

later

SQUAT or DIE!
05-20-09, 6:46 pm
Could be that. I really only get slight pain on incline exercises. Thank goodness. Ouch, sorry to hear about your sparatic pains. I hear that they can repair shoulder injuries, but it's never realy 100%.

BTW, I looked at your squats from your past workout and DAMN!!! LOL. INSANE stuff.


thanks bro, i really want to hit an 800 by the time i graduate, bout 1.5 yrs..

yeah man, my pain is getting much better after i started incorporated alot of raises and presses... and i think my shoulders are getting bigger too!! yaay

braves561
05-21-09, 11:33 pm
i would swap out pull DOWNS for pull UPS, alternate pullups with close grip chin ups every 2-3 weeks to ensure no plateus. once you can do 4 sets of 10 reps, add some weight.

that will help your lat width you lookin for, close grip helps width alot, thank you Tiny for that info ( 5 foot 9 300lbs lean freak we had on the boards here)

i would reccomend for OH press days assitance that u swap db press for upright rows with a wider grip or side lateral raises. you will wanna blast that side delt head for all its worth

later

Done!!

Thanks for all the help bud

braves561
05-21-09, 11:34 pm
thanks bro, i really want to hit an 800 by the time i graduate, bout 1.5 yrs..

yeah man, my pain is getting much better after i started incorporated alot of raises and presses... and i think my shoulders are getting bigger too!! yaay

Sheesh. That's some serious weight man. You'll get it. But SHEEESH that is insane.

braves561
05-21-09, 11:35 pm
Jim Wendler's 5/3/1
Week 2 of 4
Day 2 of 4

-After the scheduled day off, I hit the gym with a smile and ready to throw some ovals around.

Weight: 209.0 lbs. *POST-WORKOUT*

Sleep: 7.5 Hours

Supplements
Elite Whey (Orange Dreamsicle)

Macros
Calories: 1813
Fat:32g
Carbs:135g
Protein: 234g

*Still have another meal to go!*

Meal Breakdown

Mea1 1:

5 egg whites + 2 whole eggs scrambled
2 pieces Whole Wheat Toast

Meal 2:

6 inch ONLY Turkey on Wheat Sub from Subway
1.5 Scoops Elite Whey

Meal 3:

2 Scoops Elite Whey

Meal 4:

4-6 oz. Ribeye Steak
Sweet Potato
Watermelon

Meal 5:

5 oz. Can of Tuna

Meal 5:

1.5 Scoops Elite Whey

-Water and Unsweetened Ice Tea drank during the day.

Today's Layout
Military Press Day (3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%)
Assistance Work:
Pull-Ups 5 sets to failure
Upright Rows 3 sets of 10 reps
Dumbbell Lateral Raises 5 sets of 10 reps
Overhead Dumbbell Tricep Extensions 5 sets of 10 reps

Standing Barbell Military Press
40% of 1RM: 65 lbs. x 5
50% of 1RM: 95 lbs. x 5
60% of 1RM: 95 lbs. x 5
70% of 1RM: 115 lbs. x 5 COMPLETE!
80% of 1RM: 135 lbs. x 3 COMPLETE!
90% of 1RM: 145 lbs. x 3 COMPLETE!

Pull-Ups
*Haven't done these in awhile*
BW x 6
BW x 5
BW x 5
BW x 6
BW x 5

Barbell Upright Rows
45 lbs. x 10
95 lbs. x 6
95 lbs. x 6

Dumbbell Lateral Raises
15 lbs.(each hand) x 10
20 lbs.(each hand) x 10
25 lbs.(each hand) x 10
30 lbs.(each hand) x 7
*Drop Set*
25 lbs.(each hand) x 8
20 lbs.(each hand) x 7
15 lbs. x 5

Overhead Dumbbell Triceps Extensions
*Each arm done seperately*
25 lbs. x 12
30 lbs. x 11
30 lbs. x 10
35 lbs. x 10
40 lbs. x 6
*Drop Set*
45 lbs. x 4
40 lbs. x 6
30 lbs. x 5
20 lbs. x 7

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Fun workout. It went by REALLY fast. Non-stop work. All done within 50 minutes or so.
-Did HORRIBLE on the eating today. Tomorrow is a re-feed day which means I can eat ANYTHING I want. I might jumpstart that tonight and have some Flamin' Hot Cheetos.
-Energy has been down in the dumps lately because of cutting. It's not fun .
-All goals accomplished today.
-Went to the eye doctor for my exam and got new contacts. Thank goodness.
-Missed WWE Superstars tonight and caught the end of iMPACT. Foley vs. Rocky is a MOTY.
-Tomorrow is Deadlift day. I can't wait to stuff my face with various foods before hand so that I have the energy to even deadlift. I remember last week's deadlift day was bad because of my lack of energy.
-Oh well. Time to rummage through the fridge for some foods!!
-OWWWWWWWW HAVE MERCY!!!

braves561
05-22-09, 9:38 pm
Jim Wendler's 5/3/1
Week 2 of 4
Day 3 of 4

-I wasn't really into going to lift today, but when I got there it felt great!

Weight: 209.0 lbs. *POST-WORKOUT*

Sleep: 8.0 Hours

Supplements
Dymatize Elite Whey (Orange Dreamsicle)

Macros
Calories: 1352
Fat:38g
Carbs: 97g
Protein: 158g
*As of 9:00 PM EST, TWO meals to go*

*Still have another meal to go!*

Meal Breakdown

Mea1 1:

1 Cup Easy Mac
Flamin' Hot Cheetos

Meal 2:

Strip Steak
Baked Potato
4 Scrambled Eggs (2 white, 2 whole)

Meal 3:

1.5 Scoops Dymatize Elite Whey

Meal 4:

2 Scoops Dymatize Elite Whey
8 oz. Powerade

Meal 5:

?????

Meal 5:

?????

-Water and Unsweetened Ice Tea drank during the day. Had a Diet Sprite Zero too. :-P

Today's Layout
Deadlift Day (3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%)
Assistance Work:
Leg Curl 5 sets to failure
Hack Squat 5 sets of 10 reps
45 Degree Leg Press Toe Presses 5 sets of 10 reps
Sit-Ups 3 sets of 12 reps
Crunches 3 sets of 12
In-and-Outs 3 sets of 12

Deadlifts
40% of 1RM: 145 lbs. x 5
50% of 1RM: 185 lbs. x 5
60% of 1RM: 225 lbs. x 3
70% of 1RM: 285 lbs. x 5 COMPLETE! *Accidentally wrote down the wrong amount, should've been 255, but I did 285 lol*
80% of 1RM: 285 lbs. x 3 COMPLETE!
90% of 1RM: 330 lbs. x 4 COMPLETE!

Leg Curl
90 lbs. x 20
120 lbs. x 15
150 lbs. x 10
180 lbs. x 10
120 lbs. x 12

Hack Squat
2 plates(total) x 11
2 plates(total) x 12
4 plates(total) x 12
4 plates(total) x 10
6 plates(total) x 6

45 Degree Leg Press Toe Presses
6 plates(total) x 12
6 plates(total) x 12
6 plates(total) x 12
6 plates(total) x 12

Sit-Ups
12
12
12

Crunches
12
12
12

In-and-Outs
12
12
12

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Workout felt really good. Weights flew up with ease. Deadlifts felt light as ever. Used chalk on my last set, but it really wasn't needed at all.
-Target was 3 on the last set, but I got 4 and wanted more, but I was drenched and in the humidity it wasn't happening.
-Another HOT day in the gym. Man I love it when there's no air conditioning or anything. Feels old school.
-I have two meals remaining, one will probably be some turkey with a piece of bread, another will be a can of tuna then a shake before bed. Simple, yet effective.
-Memorial Day is two days away and I can't wait. Family's coming over and were grilling outside. Gonna have some great chicken.
-Found a YouTube channel with old WCW/NWA videos on it. It's a real goldmine.
-Today was pretty uneventful. My friend I lift with called at noon, but I was still asleep so I went to lift later.
-Time to go eat some turkey. GOBBLEEEEE GOBLELBLBLEE GOBBLELE!!
-OWWWWWWWW HAVE MERCY!!!

prowrestler
05-22-09, 9:43 pm
good work man

braves561
05-22-09, 9:50 pm
good work man

Thanks a lot man!

SQUAT or DIE!
05-23-09, 12:05 am
Sheesh. That's some serious weight man. You'll get it. But SHEEESH that is insane.

LOL thanks man, im really trying, and so far ive managed to consistantly improve my squat over the last yr... crazy enough i dont even think an 800 is so much, im really looking forward to a 1k squat......



and WOOOW you have some crazy long wos going on here...

braves561
05-23-09, 1:22 am
LOL thanks man, im really trying, and so far ive managed to consistantly improve my squat over the last yr... crazy enough i dont even think an 800 is so much, im really looking forward to a 1k squat......



and WOOOW you have some crazy long wos going on here...

1k squat?!! Dude .... lol. That's just insane thinking about.

and my workouts take 60 minutes or less lol.

SQUAT or DIE!
05-23-09, 10:51 am
1k squat?!! Dude .... lol. That's just insane thinking about.

and my workouts take 60 minutes or less lol.

yeah 1k is my LOOONG term goal!!! lol i guess they seem longer cause it takes up a lot of space

braves561
05-23-09, 6:11 pm
yeah 1k is my LOOONG term goal!!! lol i guess they seem longer cause it takes up a lot of space

That's a crazy amount of weight man. You better get a vid of it. I wanna see this when it happens!

braves561
05-23-09, 6:12 pm
Jim Wendler's 5/3/1
Week 2 of 4
Day 4 of 4

Weight: 207.5 lbs. *POST-WORKOUT*

Sleep: 8.5 Hours

Supplements
Dymatize Elite Whey (Orange Dreamsicle)

Macros
Calories: 1013
Fat:28g
Carbs: 99g
Protein: 100g
*Still have THREE more meals to go!*

Meal Breakdown

Mea1 1:

5 oz. Oven Roasted Deli Turkey Breast
3 Tbsp. Sunflower Seeds
Watermelon
Diet Sprite Zero

Meal 2:

6 oz. Sloppy Joe with No bun
3/4 cup Mashed Potatoes
20 oz. Gatorade

Meal 3:

2 Scoops Dymatize Elite Whey

Meal 4:

?????

Meal 5:

?????

Meal 5:

?????

-Water and Unsweetened Ice Tea drank during the day.

Today's Layout
Bench Day (3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%)
Assistance Work:
Dumbbell Rows 5 sets of 10-20 reps
Dumbbell Incline Bench 5 sets of 10-20 reps
Triceps Rope Pushdowns 5 sets of 12 reps
Nautilus Preacher Curl Machine 3 sets of 8-12

Barbell Bench Press
*Decided to do my warm-up sets with 135 lbs.*
40% of 1RM: 135 lbs. x 5
50% of 1RM: 135 lbs. x 5
60% of 1RM: 135 lbs. x 3
70% of 1RM: 155 lbs. x 3 COMPLETE!
80% of 1RM: 180 lbs. x 3 COMPLETE!
90% of 1RM: 205 lbs. x 1
90% of 1RM: 205 lbs. x 2
*Got 3 total, but it took two sets. Not good. . . Hopefully it's just because I was really tired*

Dumbbell Rows
*Each arm done separately*
65 lbs. x 12
85 lbs. x 10
85 lbs. x 10
100 lbs. x 10
100 lbs. x 10
*Highest DB at the gym is 100 *

Dumbbell Incline Bench
40 lbs.(each hand) x 15
45 lbs.(each hand) x 12
50 lbs.(each hand) x 10
55 lbs.(each hand0 x 11
60 lbs.(each hand) x 10

Triceps Rope Pushdowns
*Decided to go with the rope today instead of the V-Bar or Straight Bar*
80 lbs. x 12
100 lbs. x 10
80 lbs. x 12
80 lbs. x 10
100 lbs. x 12

Nautilus Preacher Curl Machine
50 lbs. x 10
70 lbs. x 10
100 lbs. x 8
70 lbs. x 10

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-I felt exhausted during this workout. Today as supposed to be my OFF day, but I decided to lift. I was really feeling the pain from the past two days of lifting, now it being three days in a row I am sore as sheep.
-Tomorrow will be a cardio day. No lifting until Monday.
-Still not eating enough. I've been stuck in the 2200 calorie range and my weight is actually dropping a bit, but so is my BF%, so that's always good.
-Stupid Cavs cheated last night.
-Braves won last night. Wahoo!!
-I can't wait to play some PS3 later today. I've been helping my mother clean the house up a bit for the family to come over tomorrow for Memorial day.
-Time to go chug a protein shake and possibly have some popcorn.
-OWWWWWWWW HAVE MERCY!!!

braves561
05-26-09, 9:38 pm
-After 3+ years of seriously lifting, even after doing DC Training, Westside, 5 day splits, 5x5's, I can say right now I am honestly LOST with what program I should do right now. I want to get bigger, stronger, and a bit leaner before I enter Pro Wrestling school in 10 months. I am open for suggestions, but right now it is REALLY depressing me being lost.

Back/Traps

Weight: 208.5 lbs. *POST-WORKOUT*

Sleep: 8.5 Hours

Supplements
Elite Whey (Banana)

-Water and Unsweetened Ice Tea drank during the day.

Today's Layout
Deadlifts
Pull-Ups
Barbell Rows
Barbell Shrugs
Dumbbell Shrugs

Deadlifts
135 lbs. x 10
225 lbs. x 10
315 lbs. x 5
365 lbs. x 1
405 lbs. x 0 *Failed*
405 lbs. x 0 *Failed*

Pull-Ups
BW x 7
BW x 7
BW x 6

Barbell Rows
135 lbs. x 10
185 lbs. x 10
225 lbs. x 6
205 lbs. x 10

Barbell Shrugs
135 lbs. x 10 *Narrow*
135 lbs. x 10 *Normal*
135 lbs. x 10 *Wide*
225 lbs. x 10 *Narrow*
225 lbs. x 10 *Normal*
225 lbs. x 5 *Wide*
315 lbs. x 15 *Normal*
405 lbs. x 6 *Normal*
225 lbs. x 10 *Narrow*
225 lbs. x 10 *Normal*
225 lbs. x 3 *Wide*

Dumbbell Shrugs
85 lbs.(highest DB there)(each hand) x 10
85 lbs.(highest DB there)(each hand) x 12
85 lbs.(highest DB there)(each hand) x 10
85 lbs.(highest DB there)(each hand) x 12

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-After the two days of rest, I decided Wendler's really isn't for me. My body felt like absolute crap on Sunday and Monday all day during the rest days. I literally couldn't move at all. It might be from not taking days off when I was supposed to, but who knows.
-I decided to throw in a random Back/Traps workout today. I am looking into doing the program in Dave Tate's "Strong(er)" book. I might do that one instead of Wendler's. Who knows.

...

braves561
05-26-09, 10:07 pm
I'm just going to finish off Wendler's (I'm on the 3rd week) which is the max week followed by a deload week, then I'll probably do another wave of it. It's been fun, I just think I'm undereating by a LOT.

Tomorrow starts my Max week on Wendler's 5/3/1. ALL OUT!!

braves561
05-28-09, 1:21 am
-Tomorrow I will begin the Strong(er) program by Dave Tate.

Chest/Shoulders

Weight: 209 lbs. *POST-WORKOUT*

Sleep: 10 Hours

Supplements
Elite Whey (Banana)

-Water drank during the day.

Macros:

Calories: 2508
Protein: 234g
Carbs: 193g
Fat: 90g

Cardio

10 mins @ 3.5 Post-Workout

Today's Layout
Barbell Bench Press
Dumbbell Incline Bench
Dips
Standing Barbell Military Press
Dumbbell Side Laterals

Barbell Bench Press
135 lbs. x 10
155 lbs. x 8
175 lbs. x 6
175 lbs. x 6

Dumbbell Incline Bench Press
40 lbs.(each hand) x 10
50 lbs.(each hand) x 10
60 lbs.(each hand) x 8

Dips
BW x 10
BW x 10
BW x 10

Standing Barbell Military Press
45 lbs. x 10
95 lbs. x 8
115 lbs. x 6
135 lbs. x 5

Dumbbell Side Laterals
15 lbs.(each hand) x 10
20 lbs.(each hand) x 10
25 lbs.(each hand) x 7
25 lbs.(each hand) x 8

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Exhausting workout.
-Starting the Stronger program by Dave Tate tomorrow in a new journal.

Let's get it going!

braves561
05-28-09, 9:19 pm
Jim Wendler's 5/3/1
Week 3 of 4
Day 1 of 4

Weight: 206.5 lbs. *PRE-WORKOUT*

Sleep: 8 Hours

Supplements
Elite Whey (Orange Dreamsicle)

Macros
Calories: 1410
Fat:58g
Carbs: 84g
Protein: 140g
*Still have TWO more meals to go!*

Meal Breakdown

Mea1 1:

1 Stouffer's French Bread Pizza Extra Cheese
1 serving of Flamin' Hot Cheetos
:(

Meal 2:

2 Scoops Whey Protein

Meal 3:

1 80/20 Beef Patty with Cheese
Watermelon

Meal 4:

2 scoops Whey Protein
4 oz. Gatorade

Meal 5:

?????

Meal 6:

?????

-Water and Unsweetened Ice Tea drank during the day.

Today's Layout
Squat Day (5 reps @ 75%, 3 reps @ 85%, 1+ reps @ 95%)
Assistance Work:
Leg Extensions 5 sets of 10-20
Leg Curls 5 sets of 10-20
Nautilus Ab Crunch Machines 5 sets of 10-20
Standing Barbell Calf Raises 3 sets of 12 reps

Squat
40% of 1RM: 135 lbs. x 5
50% of 1RM: 18 lbs. x 5
60% of 1RM: 225 lbs. x 3
75% of 1RM: 320 lbs. x 5 COMPLETE!
85% of 1RM: 360 lbs. x 3 COMPLETE!
95% of 1RM: 405 lbs. x 3 *+2 REPS!!*
*First rep wasn't too clean and not low enough, so I got two more slightly below parallel*

Leg Extensions
100 lbs. x 20
155 lbs. x 12
200 lbs. x 10
230 lbs. x 10
300 lbs. x 10

Leg Curl
90 lbs. x 20
120 lbs. x 12
140 lbs. x 10
180 lbs. x 10
140 lbs.x 7
140 lbs. x 10

Nautilus Ab Crunch Machine
90 lbs. x 20
120 lbs. x 12
160 lbs. x 10
200 lbs. x 8
180 lbs. x 5
90 lbs. x 15

Standing Barbell Calf Raises
135 lbs. x 12
225 lbs. x 12
225 lbs. x 12

Post-Workout Stretching
Each body part was stretched out for 10-15 seconds

-Decided to stick with Wendler's lol. This is my MAX week per say with the last sets being 95% of my max on the big lifts. I was happy as my previous 405 lbs. x 1 squat improved to 405 lbs. x 3. Feels good. Can't wait to see what my other big lifts will look like later in the week :)
-I will be lifting tomorrow (4th day in a row) and taking Saturday off. Fits better in my schedule.
-Still trying to adjust my diet around. I dipped into the 206.5 lbs. region today. Down 8.0 lbs. from 4 weeks ago. Pretty solid. I want to lose about 3-4% BF which would put my ~10%, while putting on some lean mass. anyone with advice, please help! LOL
-OWWWWWWWW HAVE MERCY!!!