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Thread: 5/3/1 log

  1. #76
    Join Date
    Jul 2008
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    6,320
    vCash
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    Diet:
    calories 2675
    protein 202g
    carbs 256g
    fat 95g

  2. #77
    Join Date
    Jul 2008
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    Off day from lifting. Diet =

    2340 calories
    89g fat
    217g carbs
    170g protein

    + whatever I eat/drink at the bar which won't be a ton

  3. #78
    Join Date
    Jul 2008
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    Squat:
    warm ups
    185x5
    215x5
    240x10 (5+)

    Pause Squats:
    185x5
    185x5
    185x5

    Leg Curls seated:
    225x3x10

    Diet:
    2745 calories
    123g fat
    232g carb
    185g protein

  4. #79
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    Jul 2008
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    so annoyed spotter completely ****ed up my final set. I said "I am going for 12 shouldn't need any help thanks". At the 10th rep he starts pushing the weight up with me. WTF? So I got 9 reps plus 5 half reps I'm just gonna call it the 12 I was shooting for for tracking purposes. God how hard is it to just not touch the ****ing bar

    bench:
    warm ups
    135x5
    160x5
    180x12 (5+)

    incline bench:
    145x10
    145x8
    145x6

    dips:
    3 sets of 10 bodyweight

    some tricep pushdowns and cable crunches then ran a mile and out

  5. #80
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    Jun 2009
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    Winnipeg, Manitoba
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    When I used to train at public gyms, people would always **** up. I absolutely hate when people put their hands underneath the bar and say its all you.

  6. #81
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    Jul 2008
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    Quote Originally Posted by FlakeyFool View Post
    When I used to train at public gyms, people would always **** up. I absolutely hate when people put their hands underneath the bar and say its all you.
    Yep. About a year ago when my bench max was probably 200 tops I went for a set of 185 (got 3 reps at this weight the time before) and this dude spotted me and I threw up 8 reps "all me" and was like holy **** what a great set!

    That's when I learned "all you" is usually like 75% you lol

  7. #82
    Join Date
    Jul 2005
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    ewing

    Quote Originally Posted by FlakeyFool View Post
    When I used to train at public gyms, people would always **** up. I absolutely hate when people put their hands underneath the bar and say its all you.

    I agree completely. Spotters always piss me off. I want no help until i need it and then as little as possible.

    Anyway, what is a private gym? Is your gym like invite only?
    Rep Power: 0




    Quote Originally Posted by Raps08-09 Champ View Post
    My dick is named 'Ewing'.

  8. #83
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    Jul 2008
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    Feel way better about DL form. I think the main problem was my belt was too tight and wasn't allowing me to get low enough at setup and was also pushing me forward. A guy I really respect on bb.com pmed back and forth with me and said everything looked great pre-belt and suggested to loosen it and he was spot on. Loosened the belt a notch and put it a little higher and it was awesome. A few of the reps look awkward thanks to the ****ing hex plates hate those so much and am strongly considering buying some bumper plates to bring. So anyways hoping as I go heavier I don't ever revert back to the horrible 1rm form last week.

    DL:
    warm ups
    225x5
    255x5
    290x9 (5+) http://www.youtube.com/watch?v=YYTRNfSPdzk

    DB Rows:
    100x3x10

    Lat Pulldowns:
    140x3x8

    bicep stuff and gone.

    oh also tried both conventional and sumo and just can't do either comfortably. if I'm going to DL it has to be at that width which may seem awkward to some but to me pulling conventional is the most awkward thing ever my body just isn't built for it
    Last edited by DLeeicious; 01-08-2013 at 12:42 AM.

  9. #84
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    Jul 2008
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    diet yesterday:

    calories 2604
    fat 96g
    protein 190g
    carbs 250g

  10. #85
    Join Date
    Nov 2008
    Location
    Sacramento, CA
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    your form will definitely be tougher to compose as the weights get heavier.

    Deadlift looks improved...your lockout (hip extension) looks like a weak point, though its a bit hard to judge from one angle off a video

  11. #86
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    Jul 2008
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    ^^^ never even thought about lockout will take a look at it thanks

    diet for the day:
    Calories 2687
    131g fat
    212g carbs
    175g protein

  12. #87
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    Feb 2009
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    New York/Florida
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    If I haven't said this before, I'll say it now....nice job on the diet numbers! You are very consistent!
    You Too Can Achieve This When You Visit The Fitness Forum!

  13. #88
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    Jul 2008
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    Quote Originally Posted by Stamina View Post
    If I haven't said this before, I'll say it now....nice job on the diet numbers! You are very consistent!
    thanks man. It sounds weird but as you know even with diet practice makes perfect. Over time I've learned how to eat different things every day and still have them equal close to my goal numbers

    Only things I eat every day: 2 bananas, 2 apples, 1 orange, **** ton of broccoli and green beans, 2 scoops protein. Everything else is totally different day to day and I just make it fit

  14. #89
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    Jul 2008
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    OHP:
    warm ups
    100x3
    115x3
    130x5 (3+) wanted 6 here, bad last rep could have had it

    BB Shrugs: 2 second hold
    235x3x10

    Arnolds:
    45x3x10

    Cable Crunch:
    200x3x15

    Was kind of pissed at my OHP numbers compared to when I did starting strength (worked up to 130x3x5 in SS) and was wondering why they were so far behind and then I remembered my ROM is full now compared to 90 degrees back then so that makes me feel better. Probably could do a decent amount more if I didn't bring the weight all the way down to my chest.

  15. #90
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    Jul 2008
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    diet yesterday, not sure if the macros or cals are screwed up but one thing I found online was 56g fat, 120g carbs, 94g protein and 902 calories which obv doesn't add up so may have eaten 400 calories more or less p/c/f oh well:

    2854 calories
    114g fat
    350g carbs
    233g protein

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