Just another training log to let me keep track of things and share my opinion on this routine. Im working around wendlers principles and have bought the 5/3/1 book. Il be trying a few templates but for the first 3-4 months im doing the 5/3/1 conditioning template.
Its been around 4 weeks since my Mass Fx and hard fx log, everything went great and I enjoyed the ride, got up to 196 and hit some PR's. Since then I held my weight for like 2-3 weeks before I planned to cut... But then last week dropped from 196 to 188 within a week because of food poisoning. Been back to training this week and strength has dropped a little but nothing I can do about that really. Following Wendlers 5/3/1 for conditioning for the next 3-4 months, just started doing more cardio in the last 2-3 workouts and so far so good, its gunna be hard to drop weight and maintain strength though. Id guess my BF is around 15% at the moment, but its hard to say, trying to get the abs to show a little before my holiday and so im guessing I need to drop somewhere between 9-14ibs. Daily Supps for the next 4 weeks will look like this: 1 scoop Axcell 1 scoop Purple Wraath 3 caps Erase 3 caps Alpha t2 2 Caps Stim X (with MetIQ) And of course Fish oils, Multi vit and whey protein. After those 4 weeks il re-evaluate things, not sure howlong this goal is gunna take.
Here is my last 2 workouts: Thursday Bench + assistance Flat BB bench SS with WG pull-ups 77.5kg x 3 + 6 pull-ups with 5kg Extra 87.5kg x 3 + 6 pull-ups with 10kg extra 100kg x 4 + 6 pull-ups with 10kg extra Incline BB bench 3x10 with 65kg Hammerstrength low row 50kg per arm 3x8 20 Mins of Interval training on bike. 1min high intensity 1 min moderate. Not done much cardio for a while and pushed it too hard on the last 2 intervals, unfortunately I needed to rush to the bin to puke! Saturday - Squat + assistance Squats 105kg x 3 120kg x 3 135kg x 3 ( did some more sets because I was feeling good) 135kg x 1 135kg x 1 140kg x 1 Front squats 80kg x 6 (3 sets) Decline sit-ups Bodyweight + 15kg 3x10 Conditioning Bike 30 mins - 15KM Crosstrainer 10 mins - 2.6Km Think I did a bit too much today but I got 2 days to recover.
Monday 27th Extremely warm today in comparison to what im use to, having a heatwave over here at the moment and unless im on holiday I don't really like the sun too much! I suppose one useful thing is that im never as hungry when its sunny but of course I need to make sure im eating enough at the same time. Bench day Warm-ups 72.5kg x 5 82.5kg x 5 92.5kg x 5 WG pull-ups BW x 5 + 5kg x 5 + 10kg x 5 + 15kg x 5 DB incline bench 36s x 6 36s x 6 36s x 6 Hammerstrength low row (Per arm) Focused alot more on squeezing the shoulder blades on these today, made it a bit harder. 45kg x 10 45kg x 10 45kg x 10 Conditioning 30 mins biking - 15KM. Level 5, Average speed 30+KmpH, 100+RPM. Pretty good workout, few minor problems but I managed what I went in to do. Hydration, sore right shoulder and sore knees where the issues.
Wednesday - deadlifts and accessories Deadlifts 125kg x 5 145kg x 5 165kg x *5+? 165kg x 5 *Forgot the number of reps on this set, hit the minimum of 5 required, after that I lost track. Managed somewhere between 8 and 10. Straight-leg deadlifts (off a 6inch box to shorten ROM) 120kg x 10 120kg x 10 140kg x 6 DB rows 40s x 15 40s x 15 Leg raises 3x12 Conditioning Crosstrainer - 5.3KM in 20 mins Bike - 4.9KM in 10 mins Great worout!
Friday - Shoulders and assistance Standing military press 42.5kgx5 47.5kgx5 55kgx8 Seated shoulder press 55kgx8 60kgx6 60kgx5 Wow not done seated BB presses in ages and I suck at them! I use to be so much better at these, there almost the same as my standing presses which isn't right. WG pull-ups Bodyweight x 5 Bodyweight +10kg x 5 Bodyweight +15kg x 5 Bodyweight +15kg x 5 EZ bar curls 1x10 with 40kg 1x6 with 45kg Dropset 8 reps with 40kg, 20 reps with 20kg, Bar x 20 Plate curls 1x20 with 15kg plate Conditioning 30 minutes crosstrainer - 8.4KM / 5.2Miles 15 minutes bike - 8.2 KM / 5.084 miles Weighed in today at 189, this is actually up 1 pound from last week. Last week my muscles felt flat when I weighed in though, today on the other hand my muscles felt nice and full. Had a very bad cheat-day yesterday and so this has probably effected glycogen stores. In the mirror I think im looking leaner and bigger than last week, veins are showing a bit more in the forearms and starting to appear in the shoulders too.
Strong as always D! Nice pile of supplements you have there, If I remember correctly, I think MuscleFinesse had a great run on the price of AXcell, that plus the tuesday 10% discount it is absolutely amazing! Hope you used it! ;D Also, not cool to post another cool logg when mine is literally falling to pieces ;D Need to get some updates going, but I always forget my training journal out in the garage and I'm too lazy to go and get it ;D
Thanks Eiz. The supps seem to be working great already, every workout has felt good this week and my mood is really on a high. The most noticeable differance with this stack so far is endurance, every session it feels to be improving and Stim X is giving me amazing focus so that I just keep going with the cardio. Didn't use musclefinesse at they dont stock PES stuff and didn't wanna mess with doing 2 seperate orders, price worked out pretty well anyway. I keep everything stored in my head so its all good! So no excuses MR!
Cool! But why don't you place different orders on each retailer? They all have free shipping within the UK right ?
Yes thats right... But I was feeling lazy. Wouldn't have saved much anyway because I only bought 1 tub, so like a £3 or £4 saving, wouldn't exactly break the bank
Saturdays workout - Squats Squats 97.5kgx5 112.5kgx5 127.5kgx5 Squat/press machine 135kgx10 155kgx10 155kgx10 Conditioning Circuit 1 10 high pulls (60kg), 10 dips (BW), 10 leg raises. Rest 1 minute, repeat x 4 Circuit 2 20 DB swings (20kg, 10 per arm), 10 reps Flat bench (50kg), 10 reps WG pull-ups (BW). Rest 1 minute, repeat x 3 10 minutes incline eliptical machine 10 minutes easy biking Notes Didn't push too hard today, body wasn't fully recovered from hitting the cardio hard yesterday. Energy and focus weren't the best but I managed to get in and do what I want.
Tuesdays workout - Deadlifts Deadlifts 145kgx5 165kgx3 185kgx1 185kgx1 185kgx1 (20 second hold at the top to test my grip) Usually would wear my belt for those sets of 185 just for support, but with only hitting singles and these not being my actually maxes, I felt safe enough without using it and everything went fine. Straight-leg deadlifts 120kgx8 130kgx6 130kgx6 Decline sit-ups 3x12 with 15kg extra weight Cardio 30 Minutes crosstrainer - 8.8KM / 5.456Miles 10 minutes bike - 5.6KM I think. Everything went great today weights didn't feel too bad, not as strong as about 4 weeks ago but things are still feeling pretty good. Cardio went great, beat the 8.4KM I did last time on the crosstrainer, doing 400metres more in the same time.
Wednesday 6th July - Chest+Back Flat BB Benchpress 82.5kgx5 92.5kgx3 105kgx1 105kgx1 105kgx2 WG pull-ups Bodyweight x 10 +10kg x 5 +15kg x 5 +15kg x 5 dropset, 6 bodyweight pull-ups. Incline DB press 36's x 8 40's x 8 40's x 6 Hammerstrength low rows 50kg per arm x 8 55kg per arm x 6 DB Kroc rows 40kg DB's x 20 (per arm) Cardio 30 minutes crosstrainer - 9.2KM 15 minutes bike - 8.6KM Great workout! Right now im feeling absolutely exhausted, doing all this cardio recently is pretty tough while on low cals but I think the supplements are helping nicely. Diet has been much better than last week and results are already starting to show. Here is what iv had today so far: Morning snack:50G wallnuts Pre-workout: Chicken and pasta Post workout: 2 Scoops whey protein in semi-skimmed milk Lunch: Cod fillets in parlsey sauce And for later: Dinner: chicken and noodles Pre-bed: 2 scoops whey protein in water with 50G walnuts Protein: Over 250G Fats: ? not quite sure Carbs: About 100g in total. Not exactly low but deffinately low for me, my carb-up day will be somewhere between 300-400grams of carbs, just deciding which day to do it.
Friday 8th July - Squat day Squats 112.5kgx5 127.5kgx3 142.5kgx1 142.5kgx1 Squat/press machine (felt like doing some extra volume today so instead of 3x10 I did 10x10 with a lighter weight) 110kg 10x10 Hanging leg raises 3x15 Conditioning 45 minutes crosstrainer - 14.25Km First 30 minutes went brilliant! Last 15 minutes however I struggled to maintain the pace I was hitting for the first 30 minutes. The final average pace was 18.9KmH which im pleased with, however at the 30 min mark it was probably around 19.5-20Kmh average. Thoughts on last 2 weeks cutting So far things have been going pretty well, Iv lost 2ibs in the last 2 weeks meaning im weighing in at 187 at the moment. Conditioning seems to be improving every workout however this is at the cost of strength, today I did find the squats much tougher than they should have been. Deffinately no muscle loss yet. Few minor problems, right shoulder has felt sore on and off and my left knee has been giving me problems for the last week. Nextweek calls for a deload on the weights but my cardio will probably remain the same.
Saturday 9th - Military press Military press 52.5kgx5 60kgx3 67.5kgx1 Pushpress 60kg 2x12 Seated DB shoulder press 24Kg Db's 1x10 WG pull-ups Bodyweight 3x10 (didn't go to failure, but this shows a nice improvement in the last couple of months on these) Straight bar curls 45kgx6 35kgx10 35kgx10 (bit sore on my wrists, thats why I usually use the EZ bar) No cardio today, feeling like I need the recovery more than trying to burn some extra calories, il get 2 days rest now and going to carb-up a little tomorrow, probably eat around 300grams of carbs. Hopefully il be re-energised and joint soreness will have gone for Tuesday, this next week the programs calls for a de-load too so il keep the cardio going and do some light higher volume stuff on the weights.
Tuesday 12th - Deload week - deadlifts etc Straight-leg deadlifts off of 5 inch blocks 100kg 1x15 100kg 4x10 Standing Leg curls 45k Per leg 5x10 Leg raises 5x10 Cardio 30 minutes bike - 16.2KM Notes Last few days my lower back and legs havn't felt too great, hammies felt tight and the ligaments behind my left knee felt uncompfortable sore. Instead of hitting legs on friday il be going for a massage on my legs and lower back, felt like if id of gone heavy today I may have pulled something but who knows, just wanna make sure im fine for next week.
Looking good here D, take extra care of the back hammies and knee we don't need you hurting!!!!!! Massage sounds great I may make me an appointment soon as well!!!
You really should, ask for a "sports deep tissue massage", last time my legs felt great once they had recovered from it. I usually get some bruising and soreness for a few days but mentally you feel amazing afterwards. I got a feeling this one is gunna hurt, I feel like iv got a number of knots in my legs and when they focus on them it can be uncomfortable. 13th July - Deload week - Chest+back Incline bench 55kg 5x10 WG pull-ups 4x10 1x7 Incline DB flies 20kg Dbs 5x10 Straight-arm pulldowns 30kg 3x10 Hammerstrength low rows 40kg (per arm) 2x10 Cardio 30 minutes crosstrainer 9.2Km. Had stitch in my side for the first 15 minutes but pushed through it and eventually it went away. Gunna do some foam rolling later on my hamstrings to try loosen them a little.
