Time to get back in the gym [Forum Archive]

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Time to get back in the gym

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Posted by: Whatsaroid?

Ok so I've taken a lil over a month hiatus from the gym due to working 70+ hours a week. I'm going to use the 5/3/1 method as it looks like fun and my goal is to increase my past maxes and slowly wean off the smith machine.

I need to weigh myself tonight but as for height I'm 5'9 and I might post a starting pic up but from working 16 hour days and not eatting to well you might not want to see it haha.

All of these are smith machine as I workout late night, no spotter and I don't count the bar.

Bench 380
I.Bench 300
Deadlift 420
Squat 400
Weighted dips +90 lb

The routine looks like this

Basic setup:

Week 1 = 3 sets of 5 reps
Week 2 = 3 sets of 3 reps
Week 3 = 5/3/1
Week 4 = deload, 3 sets of 8 reps

the cycle:

Week 1-

mon - military press
wed - deadlifts
fri - flat bench

Week 2-

mon - squats
wed - military press, incline bench
fri - deadlifts

Week 3
mon - flat bench
wed - squats
fri - military press

Week 4
mon - deadlifts
wed - flat bench
fri - squats

So tonights workout after my homework that is

PM-Music will be Finch
Military press-3-5 sets of 5 to 10 reps
Weighted dips-3-5 sets of 6-20 reps-Will be adding a 45 plate
Barbell shrugs-3-5 sets of 10-25 reps

Posted by: Whatsaroid?

Last nights workout
Military press-90x10-110x10-130x10
Weighted dips +45-10-10-10
Barbell shrugs-180x10-230x10-300x10

This was a pretty light workout as you can see but I worked 2pm to 6am sunday going into monday morning then 10am to 7pm monday afternoon so I had no sleep for over a day going into the workout.

Today biked halfway to work for cardio-9 miles
Tonight starting a cycle of The One, I'm going to try and double dip and bulk up and cut some bf off so we wil see how this goes.

Posted by: Burner02

Good luck! Wow...long days.
You sure you can't switch over to some free weights? I always work out alone. DB's are great when solo if you are afraid of getting stuck under a bar.

Posted by: rantorcha

Glad to see you are getting back at it! If you have any issues, let us know.

Posted by: Whatsaroid?

Quote:

Originally Posted by Burner02

Good luck! Wow...long days.
You sure you can't switch over to some free weights? I always work out alone. DB's are great when solo if you are afraid of getting stuck under a bar.

Great Idea I might do these starting out as a warm up until I get use to them.

Quote:

Originally Posted by rantorcha

Glad to see you are getting back at it! If you have any issues, let us know.

I really appreciate that, thanks

Todays workout will be
Leg Curls 3-5 sets of 5-30 reps
Deadlift 3 sets of 5 reps
Weighted Crunches 3-5 sets of 10-50 reps
Hanging Leg Raises 3-5 sets of 10-50 reps

So not to double post to much I'm going to edit this post with what I did on the lifts later.

(Daydreaming at work about the gym tonight)

Here is a video of my first log post for this body transformation challenge on another board. How it works: you take their product "The One" for 4 weeks and the person to gain the most wins prizes. Today is day 2

YouTube - First video in my log

So far for breakfast
9am: 2 cans tuna with mustard and mayo then 30 gm muscle milk RTD
I've made a 50 gram shake with 1 scoop AI essentials mixed in to sip on all day.

Posted by: Whatsaroid?

Ok For lunch
Grilled Stuft Burrito–Chicken-640 cals-210 cals from fat-23 total fat-2160 sodium-73 carbs-34 pro
Grilled Stuft Burrito–Steak-630 cals-220 cals from fat-25 total fat -1930 sodium-72 carbs 30-pro

Ok I ate both burritos and purchased two more one for break and one for after work then gym time then dinner.

Posted by: Moondogg

Cool video. Ill be tuning in.

What's your diet gona look like during the cycle?

Posted by: Whatsaroid?

Quote:

Originally Posted by Moondogg

Cool video. Ill be tuning in.

What's your diet gona look like during the cycle?

A lot of burritos and can tuna I love the stuff and there good for a bulk anyway. I have a fridge full of tuna, frozen fish and beef patties. I drink one to two v8's a day and I'm on great healthy supplements I'll post a list of what I'm on when I get home.

Posted by: Whatsaroid?

Last nights workout
Leg Press: 270x10-450x8-630x5-810x2-900x1 I was going down as far as it goes, I'm not sure if thats good or bad
Deadlift: 90-10 (warm up) 180x5-270x5-360x5
Floor wipers
Weighted Sit ups: 25x10-25x10-25x10

Narration
I did Leg press first since the gym was packed and it was available, lucky for me not many were using the 45 plates. My back started hurting after doing them so I took a 5 min break to stretch then hit the deadlift. After this I had to lay down as the sweat and back pain tells me to take a break.

After a 15 minute break and stretch I feel a lot better so I did floor wipers since I'm already laying down. After I did weighted sit ups on the ab bench

One thing I liked about last night...Drum roll plz..I didn't use gloves, straps or belt for deadlift

I haven't leg pressed since I don't know when but looking at what I did I'd say I'm doing pretty good. Just think this is only 3 days into my 4 weeks.

Breakfast
Two cans tuna, mustard, mayo and two boiled eggs
For lunch I'm going for a jog then eating a tuna salad and muscle milk RTD.
My cals so far will be low but when I get home I'm going to jog again then going to an all you can eat buffet and trying out the new ATW espresso protein.

Posted by: Whatsaroid?

Tonights workout
Flat Bench 3 sets of 5 reps
Inclne Bench 3-5 sets of 6-20 reps
Rows 3-5 sets of 6-30 reps

Percentage setup for main workout

Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps

Narration
Woke up sore and thinking I might set up a back message appointment and chill in the hot tub a lot this weekend.

Update on my jobs
I found out today at 3am I'm working another 16 hour day sunday but my day job is off on monday so I can sleep in, hit the gym then pool and hot tub. So weekly I'm still doing 70+ hours 40 at weekday job, 30 on weekends and I do overtime at both that's why the +

Breakfast
2 cans tuna mayo and mustard
12 egg whites
1 V8

Supplements
The One-3 pills a day
Nutra fish oil-20 a day
Bulk CLA-10 caps a day
RPN Flawless
ATW-IronMagLabs Whey Protein Isolate
IML Flex Rx-5 pills a day
IML Essence EFA-3 pills a day
IML Lean Fuel Extreme-3 caps a day
Super Cissus RX two 000 caps a day
AI life support-8 pills a day

Posted by: Whatsaroid?

Tonights workout
10 min stretch
Elliptical 30 mins
Warm Up-Front Squats 90x10
Leg Ext 165x20-175x15-187x10-200x5
Squats 180x5 (<warm up) 250x3-300x3-350x3 Main Workout
Decline sit ups 25/20/15/10/5
Bulgarian Split Squats 50 <dumbbells> 10 reps-25x5

Percentage setup for main workout

Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps

Narration
I woke up today not wanting to do anything, I have to clean my house, study for my finale tomorrow night and it figures I didn't do either yet

Sleeping Over The Weekend
I had 4 hours of sleep Saturday before work then 6 Sunday before doing a 16 hour shift. I woke up today at 4pm (9 hours of sleep ) and was still tired and felt miserable

I went to the gym not having any energy but I had a decent workout

Breakfast
Nothing
Lunch
Ribs and steak
Dinner
Beef and broccoli stir fry

My eating habits today were pretty horrible but I just had no energy to really do anything

but I always feel like this on Mondays anyway.

Posted by: Burner02

Dude!
Tuna for breakfast?? You sir...are hordcore! Sick...but hardcore!
You seem to eat pretty good most of the time...bet your body liked what you ate yesterday...
but..gawd...tuna for breaky????
Is that like...a west coast thing? 'cause I like eggs for breakfast...

I used to work a ton of hours w/ 3 jobs...got used to moving on 4 hours of sleep...now down to one, 60 hrs a week...and if I don't get my 6-7 hours...its gonna be a bad day...
...and now, the P has run out of blue Monster...my liquid crack! Friggn' war zone!

Just curious:
"Tonights workout
Flat Bench 3 sets of 5 reps
Inclne Bench 3-5 sets of 6-20 reps
Rows 3-5 sets of 6-30 reps"

you did one exercise for one BP and the 2 for the other. Run out of gas or why not keep it balanced?

Posted by: Whatsaroid?

Quote:

Originally Posted by Burner02

Dude!
Tuna for breakfast?? You sir...are hordcore! Sick...but hardcore!
You seem to eat pretty good most of the time...bet your body liked what you ate yesterday...
but..gawd...tuna for breaky????
Is that like...a west coast thing? 'cause I like eggs for breakfast...

I used to work a ton of hours w/ 3 jobs...got used to moving on 4 hours of sleep...now down to one, 60 hrs a week...and if I don't get my 6-7 hours...its gonna be a bad day...
...and now, the P has run out of blue Monster...my liquid crack! Friggn' war zone!

Just curious:
"Tonights workout
Flat Bench 3 sets of 5 reps
Inclne Bench 3-5 sets of 6-20 reps
Rows 3-5 sets of 6-30 reps"

you did one exercise for one BP and the 2 for the other. Run out of gas or why not keep it balanced?

Your right I did way more that night I'm not sure why I didn't update that correctly let me get that nights real numbers.

It should be:
Fridays Workout
Flat Bench 250x5-300x5-350x5
Inclne Bench 90x10-110x10-130x10-230x5-280x5
MTS Rows 70x20-80x20-90x10
Seated Rows 145x10-175x10-190x10-175x10
and I did abs but I forgot machines name

Oh and tuna for breakfast

I like it because its fast and gets the job done. If I have a lot of time in the morning I'd cook more and better food but I often don't.

Posted by: Whatsaroid?

Breakfast
8:30 am Serving Beef and broccoli stir fry,
9:10am One can of tuna washed down with water.
Lunch
11am Serving Beef and broccoli stir fry,[/b]
11:30am Huge Serving Carne Asada, beans, rice, salsa and flower tortilla
1:30pm 2 scoop Espresso whey
Dinner
9:30pm Serving veggie lasagna
10pm Beef and broccoli stir fry,
Later on I'm going to finish the stir fry and bake enough fish to last a few days I'd just need to heat it up and wash it down with water.

New video
I had to knock out 60 push ups to join this push up contest on another board so I'll post video here as well since I just took it. Note the AppNut The One t-shirt on

YouTube - Bodyweightculture Push Up King contest submission

Does this video make my butt look big?

Posted by: Burner02

Quote:

Originally Posted by Whatsaroid?

Oh and tuna for breakfast

I like it because its fast and gets the job done. If I have a lot of time in the morning I'd cook more and better food but I often don't.

good lookin' workouts, bud-
ever try egg beaters? Those cook up pretty quick.

Posted by: Whatsaroid?

Quote:

Originally Posted by Burner02

good lookin' workouts, bud-
ever try egg beaters? Those cook up pretty quick.

Yea I have a fridge full but I just noticed they expired so I'm going to buy a few more (6)

Breakfast
2 servings veggie lasagna

Last nights workout
40 mins elliptical
Cals 543
Mi 3.48

Posted by: Gazhole

I like the way you have this program set up, man. Good intense focused sessions rather than hitting the muscle from a billion angles is definitely something that has worked for me lately.

Does that 5/3/1 setup in your first post relate only to the main exercise for that day? What is the "plan" for the accessory lifts or do you go on feel for those?

Looks like you go heavy for the main exercise, and use high volume for the other 2/3 after that?

Tis good

Posted by: rantorcha

I tell ya...I could really use one of those burritos you talked about earlier. lol

Lookin' pretty good there, 'Roid. Keep up your hard work.

Posted by: Whatsaroid?

The 5/3/1 method
A program from Jim Wendler:

Basic setup:

Week 1 = 3 sets of 5 reps
Week 2 = 3 sets of 3 reps
Week 3 = 5/3/1
Week 4 = deload, 3 sets of 5 reps

Percentage setup:

Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps

The cycle:

Week 1-

mon - military press
wed - deadlifts
fri - flat bench

Week 2-

mon - squats
wed - military press
fri - deadlifts

Week 3

mon - flat bench
wed - squats
fri - military press

Week 4

mon - deadlifts
wed - flat bench
fri - squats

Accessory Work :

MILITARY PRESS DAY -

delt / chest exercise - pick one of the following : 3-5 sets of 6-20 reps -

side db raises
db incline press
db flat bench
weighted dips
blast strap pushups

rear delt / trap exercise - pick one of the following for 3-5 sets of 10-25 reps -

barbell shrugs
db rear delt raises
face pulls
db power cleans
band pull aparts

DEADLIFT DAY -

Pos. chain / Ham exercise - pick one of the following for 3-5 sets of 5-30 reps -

kettelbell swings
leg curls
back extensions
glute ham raises
pullthroughs

Abs / Obliques exercise - pick one of the following for 3-5 sets of 10-50 reps -

ab wheel rollouts
situps
hanging leg raises
weighted crunches
side bends

FLAT BENCH DAY -

delt / chest exercise - pick one of the following for 3-5 sets of 6-20 reps -

pushups
incline bench
machine military press
upright rows
side db raises

lat exercise - pick one of the following for 3-5 sets of 6-30 reps -

chinups/pullups
pulldowns
db rows
chest supported rows
pulley rows

SQUAT DAY :

Quad exercise - pick one of the following for 3-5 sets of 6-20 reps -

bulgarian split squats
lumberjack squats
hack squats
belt squats
leg presses

Abs / obliques exercise- pick one of the following for 3-5 sets of 10-50 reps -

weighted situps
hanging leg raises
ab wheel rollouts
weighted crunches
side bends

Posted by: Whatsaroid?

Quote:

Originally Posted by Gazhole

I like the way you have this program set up, man. Good intense focused sessions rather than hitting the muscle from a billion angles is definitely something that has worked for me lately.

Does that 5/3/1 setup in your first post relate only to the main exercise for that day? What is the "plan" for the accessory lifts or do you go on feel for those?

Looks like you go heavy for the main exercise, and use high volume for the other 2/3 after that?

Tis good

I posted how it works up for you rather then explaining and confusing you.

Quote:

Originally Posted by rantorcha

I tell ya...I could really use one of those burritos you talked about earlier. lol

Lookin' pretty good there, 'Roid. Keep up your hard work.

Yea their pretty good but I need to start making my own food and stay away from fast food.

Posted by: Gazhole

Thanks for that dude, definitely gonna save that one! Looks like a solidly planned setup

Posted by: Whatsaroid?

Narration
I was to sleepy last night to workout once I got home . I did 100 push ups on my lunch break and 50 after work so that might have been why but I played catch up today and did most of it this morning and will go back for the rest and sauna tonight.

This mornings workout
Hang clean press 90x10-100x10-90x5
Standing Military press 90x3-100x3-90x3-BTW I dont count the bar
Face pulls 5x10-6x10-7x10-8x10
Weighted push ups 30 pound vest on 50 pushups before shower
20 min Elliptical
300 cals burned

I'm going to go back tonight to do the incline and sauna
Incline bench around 250 for 25 to 30 reps then sauna.

Breakfast
Chicken sandwhich
Snack
2 scoops espresso whey
Lunch will be
2 cans of tuna
Snack
2 scoops espresso whey
Dinner
Fish and chicken

Heads up
Started two pumps DermaTherm Target today

Update on my training

I'm signing up to train with bodysynergytraining DOT com

Its a mix of strongman and underground training so I'm excited for that 3 times a week 7am to 9am and if I still have energy I'll still do my main workouts like power cleans, deads, squats, pull ups and bench on off days from the training if I feel my body isn't being stimulated enough.

Posted by: Burner02

lookn' good in da hood, amigo!
(felt a little thuggish)

A breakfast burrito DOES sound good...

Posted by: Whatsaroid?

Training This Morning

First circuit
Dynamic stretching-I was tired after these
Kettlebell swings till failure
Kettleball press till failure
BW squats till failure
Band pull apart
Rope pull ups till falure
push ups on dumbbells till failure

Second circuit
25 pound chains on squats till failure
Band pull apart
25 pound chains on rope pull ups till failure
25 pound chains on push ups on dumbbells till failure

Third circuit
25 pound chains on squats till failure
Band pull apart
Pull ups on olympic rings <not sure what their called
25 pound chains on push ups on dumbbells till failure

Lastly
Drag some weights across the gym then pull it back two times

Then stretch and that's it

Narration
I went top the gym last night and did incline 200x30-200x25 then went for a jog then sauna and stretched. I was tired and sore from this then going into training at 7am at this gym was insane I was so sore at the end I could hardly move and told him I couldn't do anymore (yes I felt like a wuse.) Walked to my car then threw up and fell asleep for an hour.

Best gym day of my life I can't wait to go back

Posted by: Whatsaroid?

Burner, hows life in Kabul, Afghanistan?

Posted by: Burner02

This city has the most polluted air quality in the world....I'm trading income for health...oi.
Tis about time to hit the gym...
I REALLY miss being home. BUT! I'e got a 'mission' to accomplish here first...20 more months...and I'll be good to go.

Posted by: Whatsaroid?

Training This Morning

Dynamic stretching-I was tired after these again-I think I'm out of shape

First set of circuit's x4
BB bench from ground 15 reps every set he increased weight
Lunges accross the gym back and forth

Second set of circuit's x3
Sandbag Power cleans 70 pound bag
Kettleball press

Then stretch and that's it

Narration
Another great workout that it seemed I wasn't prepared for . I did deads friday and my lower back got tight and started to hurt really bad so I had to cut this mornings workout short, I almost couldn't walk.

He was like wow really, I'm like yea I can't do anymore.

I got to work today people are like I'm tired already, I told them I've been at work since 10pm sunday, went to the gym right after that and now I'm here for 9 hours so no excuses. Haha they called me superman

I have 80 bux worth of tuna in my car so I'm going to be eatting a lot of that and drinking a ton of water to flush my system.

Tonight's workout
Flat Bench
Weighted pushups
Machine military press
Chinups/pullups

Percentage setup: Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep

Breakfast
6:50am 15 gram protein bar
Snack
8:50am 16 gram tuna salad and grapfruit juice
Lunch will be
3 cans of tuna
Snack
2 scoops Monster milk
Snack 2 before leaving work around 7:30pm
2 cans tuna
Snack 3
4 scoops moster milk after workout
Dinner
Not sure yet
Snack before bed
15 gram protein bar

Here is how my shirts going to look once its here. My next batch of shirts might be more creative but I'm still thinking of ideas.

Posted by: Whatsaroid?

Quote:

Originally Posted by Burner02

This city has the most polluted air quality in the world....I'm trading income for health...oi.
Tis about time to hit the gym...
I REALLY miss being home. BUT! I'e got a 'mission' to accomplish here first...20 more months...and I'll be good to go.

Jeez well good luck in everything man. Give em hell

Are you married if not hows the ladies over there?

Posted by: Burner02

not married...they all look the same after while...

naw...there are some good looking women here...haven't quite succomed to the 'desert beauty' syndrome yet...

I get ignored on all continents....

Posted by: Whatsaroid?

Training This Morning

First circuit x2
Dynamic stretching-I'm not tired after these anymore
Deadlifts to check my form with high reps then high weight, I guess to see how well I keep a good form. I learned a lot here
Push ups on dumbbells till failure
Band stretches till failure
Lunges-I could only do one round of these

Second circuit x3
Ring dips
Band pull apart
Kettleball with rope concentration curl's till failure
25 pound chains on push ups on dumbbells till failure

Lastly
Drag some weights across the gym and back x4

Then stretch and that's it

Breakfast
Tuna salad and V8
Snack
Cobb salad and grapefruit juice
Snack 2
3 scoops Monster milk
Lunch
3 to 4 cans tuna
Snack
Protein bar and maybe another Monster milk
Dinner
TBD

Narration
I think I may have really pulled something in my lower back last week deadlifting, it seems to get tight everyday now.

I'll be getting on the scale tonight to check my weight, I'm trying to lean bulk so it shouldnt be anything drastic although I'm loking better mirror wise.

Last nights workout
10 min Stretch

Circuitx10
20 min spin bike
30 push ups

I do circuits like this for endurance as well as getting ready for the push up contest this summer. Winner gets 500

I was in the gym till about 12:30am went to sleep around 1am then up at 6 to be at the gym at 7am now I'm at work 10 to 7:30

Posted by: Whatsaroid?

Training This Morning

Warm up
Dynamic stretching-I hate these damn things
Body weight squats

First circuit x3
Ring Pull ups/chin ups
Tire Step ups

Second circuit x3
Woodchop a tire with sledge hammer

Took a lot of anger out here

20 second hold dumbbells by the ends

Lastly
Clean Press a keg 25% filled with water and walk it back and forth across the gym held high above my head. I like these

Then stretch and that's it

Breakfast
Cobb salad and V8
Snack
Protein bar
Snack 2
3 scoops Monster milk
Lunch
two foot longs from subway around 30 grams protein each
Snack
Protein bar
Dinner
TBD

Narration
My lower back feels better so I'm excited for that but I'm not excited for working 10am today to 7am saturday

Last nights workout

HIIT Circuit for 2 and a half hours
20 mins spin bike
30 push ups

Last set of push ups I went to 60

Narration
Again I do these to tire myself out and push through it for endurance

I took one Slim Extreme after feeling like crap when I got home last night then picked up the IML shirts and went to the gym and killed it.

There were guys in the gym doing push ups so I had to beat them so I did a lot of different forms of push ups

Push Up Variations
Clap ups shoulder length
Clap ups back and forth shoulder length and close grip
Diamond push ups
Superman push ups
Slow down and explode up

The best thing to do is keep your back straight and keep your breathing normal so they will think in their head "It's not even phasing him"

Another thing to note I havent been hungry lately I'm not sure if its because of lack of sleep or what but I'm 225.

I can see more of my abs then from the start and cardio is drastically improving.

Posted by: Whatsaroid?

Training This Morning

Warm up
Dynamic stretching-I hate these damn things

First circuit x3
Clap push ups 20 a set
Sand bag hang clean press 5 a set

Second circuit x1
Stretch band face pulls
Flip a punching bag over 5 times each side

Then stretch and that's it as my back started to get tight

Breakfast
Pastrami breakfast burrito and a V8
Snack
tuna salad
Snack 2
3 scoops Monster milk
Lunch
pastrami sub from subway
Snack
Protein bar
Dinner
I'm going to get two 6 dollar burger meals and eat em

Narration
This morning was a blast seeing as I worked 9 hours before working out then another 9 and I'm working out now then I'm going to get dinner and go back to security job 12 to 6am.

Tonight's workout

Currently making a circuit with 25 pound kettlebells
All done ten reps three sets
Double Kettelbell Swing
Double Kettelball Snatch
Kettlebell press while on swiss ball
Kettlebell Figure 8
Kettlebell Pass Between The Leg
Kettlebell Seated Press
Kettlebell Seesaw Press
Double Clean Military Press
Alternating Renegade Row

I'm so pumped right now thanks to Slim x

Posted by: Burner02

That punching bag wear you out?
End over end?
We don't have any kettle bells here...never used them.
You like them?

Looks like a good workout. I gotta get a little nukkin futz with my stuff...

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