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Thread: 5/3/1 log

  1. #121
    Join Date
    Jul 2008
    Posts
    6,320
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    Diet Today:
    Calories = 2530
    fat = 97g
    carbs = 257g
    protein = 160g

    Workout wasn't great 1-2 reps short of where I wanted at 255 but the paused squats felt awesome

    Squats:
    warm ups
    195x5
    225x5
    255x7 (5+) No reason to be less than 8-9 here just felt heavy today

    2 count pause squats:
    205x5x5

    Leg Curls:
    210x5x10

    That's it. Got back to back basketball games tomorrow and Thursday. Will do something like Friday bench, Saturday DLs, Monday OHP, tuesday squat I'm thinking but may switch it up and move to a few morning workouts to work around the back to back games until that stops in a month or so

  2. #122
    Join Date
    Jul 2008
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    Diet today:

    Calories 3,016
    Fat 124g
    carbs 316g
    protein 166g

    a little high on the cals but probably burned a ton in basketball game tonite. We have been pretty horrible in this league but we beat the first place team tonite by 10 so was a solid game. I am an average 3 point shooter and hit 9 of them tonight lol was just one of those nights I guess don't think I've ever hit 9 before

  3. #123
    Join Date
    Jul 2008
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    diet today:
    calories = 2307
    fat = 81g
    carbs = 130g
    protein = 250g

    protein way high because all I had at the office was grilled chicken so I ate a **** ton, would much rather take a bunch of that in carbs

  4. #124
    Join Date
    Jul 2008
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    Not a great workout again. These back to back games are brutal feel all banged up. whatever not an excuse just gotta bring it a little harder

    Bench
    warm ups
    145x5
    165x5
    185x10 -> had some in the tank but also had a moron spotter who ruined my rhythm - the usual

    2 count Pause bench:
    165x3x5

    ^^^ Adding in paused work. Eventually every set I do will have a pause but for now just going touch n go for 5/3/1 portion with some extra volume 2 count pause. Have to pause in competition so I want to get used to it

    Incline Bench:
    155x3x5

    tricep stuff and cable crunches/ab wheel

    diet:
    Calories 2882
    fat 125g
    carbs 255g
    protein 185g

  5. #125
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
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    Video your bench

  6. #126
    Join Date
    Jul 2008
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    will do. it will most likely be a horrible angle because of where the benches are there is nothing to set my phone on other than the ground but I'll see what I can do maybe I can stack something to set it on

  7. #127
    Join Date
    Jul 2008
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    diet today:

    calories 2644
    fat 122g
    carbs 223g
    protein 160g

  8. #128
    Join Date
    Jun 2009
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    Winnipeg, Manitoba
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    Im sure someone wouldnt mind holding it for you

  9. #129
    Join Date
    Jul 2008
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    DLs:
    warm ups
    230x5
    265x5
    300x11 (5+) PR!

    DB Rows:
    105x3x12

    Pull ups:
    8,7,6 -> just dead at this point always, need to work on conditioning a little I think

    Some bicep stuff and out

  10. #130
    Join Date
    Jul 2008
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    food:
    cals 2655
    118g fat
    218g carbs
    175g protein

  11. #131
    Join Date
    Jul 2008
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    OHP:
    warm ups
    105x3
    120x3
    135x6 (3+) PR (i think this is a PR with full ROM)

    Shrugs:
    225x10
    315x10 - no straps
    315x12 - straps

    Arnolds:
    50x10
    50x10
    50x8

    ab wheel 3x10

    basketball the next 2 nights

  12. #132
    Join Date
    Jul 2008
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    Food:
    2548 calories
    70g fat
    310g carbs
    173g protein

  13. #133
    Join Date
    Jul 2008
    Posts
    6,320
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    food:
    cals 2630
    fat 81
    carbs 332
    pro 147

  14. #134
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
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    food:
    2339 cals
    104g fat
    151g carbs
    192g protein

    don't feel as beat up from bball this week conditioning is getting better. Squats tomorrow

  15. #135
    Join Date
    Jul 2008
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    Had a good overall workout but real bad 3+ set I know that can happen not gonna let it bother me too much. But I did a ton of extra volume out of anger, and also I was next to a couple guys squatting 600+ which was motivating and I also was picking their brain so didn't want to leave the rack lol

    Squats:
    warm ups
    210x3
    240x3
    270x5 (3+)

    3 count pause squats:
    225x2 for I think 8 sets. Learned to really try to explode out of the hole in these and they felt awesome

    Leg curls:
    240x3x8

    Finished off the legs with 10 minutes on the stair stepper

    Food:
    cals 2786
    fat 77g
    carbs 346g
    protein 186g

    Bench tomorrow will video

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