BigMuffin's Stud Muffin Log

**BigMuffin** · 08-24-2011, 04:07 AM

Sup guys, welcome to my new log for 2011 and onwards. Decided to start this so I can hold myself accountable to everyone!

History
Began lifting when I was in Middle School but stoppped after high school and joined the Military. Deployed over seas for a year then was station at Ft Knox, Ky. I finished my service of 6 1/2 years out of Ft Hood, Texas. I moved back to Michigan and thats were I currently reside. Started lifting reguarly again in April of 2009 and im still going strong with a few road blocks along the way.

Diet
As of right now my Diet is not strict and I pretty much eat what I want but I do try and eat healthy with the occasional cheat meal here and there.

Training
Im going to do Wendler's 5/3/1 for Stength and Condtition. You can google it and basicly get the run down without buying the book. Here is my Routing.

Monday/Chest&Tri's
Flat Bench Press
Incline Dumbbell Press
Decline Barbell Press
Incline Cable Fly
Close Grip Bench
Dip

Tuesday/Legs
Box Squat
Barbell Front Squat
Leg Press
Barbell Lunges
Standing Calf Raise
Jump Squats

Thrusday/Shoulders
Standing Barbell Shoulder Press
Barbell Upright Rows
Dumbbell Shoulder Press
Barbell Shrugs
Dumbbell Lateral Raise
Dumbbell Rear Delt Row

Friday/Back&Biceps
Barbell Deadlift
Reverse Grip Barbell Rows
One-Arm Dumbbell Rows
Seated Cable Rows
Pull Ups
Barbell Curl
Reverse Barbell Curl

Current PR'S

Flat Bench Press - 345lbs
Barbell Squat - 405lbs
Barbell Over Head Press -185lbs
Barbell Deadlift - 405lbs

Stats
Height - 5'9
Weight - 220lbs
BF - 20%

Goals
Bench - 405lbs
Squat - 500lbs
OHP - 225lbs
Deadlift - 500lbs
Height - 6'4
Weight - 205lbs
BF - 12%

These are not to long term goals I want to accomplish by the end of April.

Supplements
Optimum Nutrition Whey
Now Omega-3 Fish Oil
Now Adam Multi Vitamin
glucosamine and chondroitin with msm

I will also go on cycle sometime during this log and that will be noted when I start with pics and blood tests.

A little about 5/3/1

You must check your ego at the door and focus on the program. If the gameplan says you’re in for 3 reps with 275, don’t try to impress all your co-bros by attempting 325. The whole program is periodized such that you are riding bigger and bigger waves and constantly making progress. Jumping the gun in week one will set you back in week two, creating a domino effect. Over-exertion will only leave you spinning your wheels. This doesn’t mean you must trust the program blindly, but give it a chance to prove its worth. Follow it for a couple of weeks and then make adjustments as necessary.
Just as you keep your ego in check during your gym sessions, keep your ego in check during the many months that you follow the 5/3/1 with regards to progress. 5/3/1 does not immediately seem like the fastest gainer out there, but it proves itself in the long haul, with consistent gains month after month. With this in mind, expect to gain no more than 10 pounds a month on the squat and deadlift, and 5 pounds on your bench and press. That may seem a bit of a bitter pill to swallow, but remember, these are very strong consistent gains. You should be able to increase your deadlift from 405 to 525 in a year, for a example, or your bench from 315 to 375.
After each cycle, add 10lbs to the previous 90% figure that you had been working with for squat or deadlift, and 5lbs to your 90% bench and military press. Calculate your working sets and start lifting.

I hope you guys will enjoy this log and Ill run it for 6-12 months. Thanks for reading!

**bigbenj** · 08-24-2011, 10:55 AM

I might have to hop on the 5/3/1, sounds like a good plan. You know Ill be following along.

**twotuff** · 08-24-2011, 11:00 AM

What up Michigan Bois!!! Big UP's I will be following

**jbzjacked** · 08-24-2011, 11:10 AM

Subbed.. dam alot of shit going on in UncleZ fourm lol

**dav1dg90** · 08-24-2011, 03:35 PM

Subbed!!! I can't wait to see how your workout routine goes and it seems interesting!!! Im going to google it and read some more about it!!!

**OldSchoolLifter** · 08-24-2011, 04:01 PM

Can someone explain to me the benefits of the 5/3/1 ? I dont know much abotu it.

Thank you, and nice looking log.

**BigMuffin** · 08-24-2011, 05:10 PM

Originally Posted by OldSchoolLifter

Can someone explain to me the benefits of the 5/3/1 ? I dont know much abotu it.

Thank you, and nice looking log.

Wil reply after I get some work done, ugh.

**J.thom** · 08-24-2011, 05:22 PM

very nice log, keep up the good work.

**BigMuffin** · 08-24-2011, 07:39 PM

The program is split up into cycles, each cycle consists of four waves. Each wave is made up of four workouts, one for each lift. In other words, if you train four times a week, you hit each exercise once per week. Each wave focuses on a 5, 3, or 1 rep max, giving the program its name. Each workout is based on three sets of the major movement followed by a variety of accessory work detailed below. Sets and reps remain the same for the main movements in each wave. During the fourth, and final, week of the cycle, you return to a 5 rep scheme using submaximal weight. This built-in deload week allows for recovery and recuperation, setting you up to come back stronger with each passing cycle.

Before starting the program, you will need to know your one rep max for each of the big four. From there, calculate 90% and use that 90% figure as if it were your real max, i.e. to calculate the percentages below. The idea is to undershoot so as to get better quality work and avoid failure.
Here’s the basic structure:
Wave 1: 65%x5, 75%x5, 85%x5 or more
Wave 2: 70%x3, 80%x3, 90%x3 or more
Wave 3: 75%x5, 85%x3, 95%x1 or more
Wave 4: 40%x5, 50%x5, 60%x5

If you are still having trouble understanding the program see the sample routine below. On the final set, Wendler also recommends going all out and attempting as many reps as possible (i.e. beyond 5/3/1). As he puts it “[the final set should be the one that] puts hair on your balls”. He does emphasize, however, that you should not attempt failure, as that would be detrimental to your efforts. You should never fail on a rep. Easy answere is The simplest and most effective training system to increase raw strength. Im going to use it for both strength and LBM.

**jbzjacked** · 08-24-2011, 07:44 PM

Nice bro..... keep it up? Decide on a cycle?

**BigMuffin** · 08-24-2011, 07:51 PM

My workouts from this past Monday!

08/22/11~Chest
Flat Bench Press/3MR
220*5
225*5
260*9

DB Incline Bench/2MR
70*8
70*8
70*8
70*8
70*8

Barbell Decline Bench/2MR
185*8
185*8
185*8
185*8
185*8

Hammer Str Incline Fly/1MR
50*10
50*10
50*10

Close Grip Bench/1MR
185*8
185*8
185*6

Dips/1MR
BW*10
BW*10
BW*10

I was dog tired at the end of this workout and when I returned home I was doing some foam rolling and got a huge cramp in my Right Tricep. The muscle was jumping back and forth and looked crazy. Google it sometime. Total gym time was 1hr 10Min.

**BigMuffin** · 08-24-2011, 07:55 PM

Originally Posted by jbzjacked

Nice bro..... keep it up? Decide on a cycle?

Test Prop~100mg EOD 10WK
Tren Ace~100mg EOD10WK
D-bol~50mg ED 4-5WK

Will start that in 6 more weeks!

**BigMuffin** · 08-24-2011, 08:02 PM

08/23/11~Legs
Box Squat/3MR
235*5
275*5
310*10

Barbell Squat ATG/2MR
135*10
185*10
185*10
185*10
185*10

Close Stance Leg Press/2MR
180*10
380*10
380*10
380*10
380*10

Lying Leg Curls/1MR
90*10
90*10
90*10

Seated Calf Raise/1MR
90*10
90*10
90*10

Jump Squats
BW*25

Leg Press is plate weight only. Almost threw up afterwards today. I havent worked legs in months. They still feel a little sore tonight but thats good right! Total gym time was 1hr 22min. Shoulders on Thursday, See ya later!

**sofargone561** · 08-24-2011, 08:07 PM

nice im interested in 5/3/1 im gonna go dig up some more on this

**bigbenj** · 08-24-2011, 08:12 PM

I almost threw up just reading that lol.

solid shit, Michigan Man!

**jbzjacked** · 08-24-2011, 08:22 PM

Nice... Tren A is kicking my ass but i feel like a beast lol, my girl says i even smell different on this shit lol WTF

**BigMuffin** · 08-24-2011, 08:25 PM

This is what my Template looks like and should give you guys a idea of how this program works. For Bench my 1rep max while I wasnt on cycle was 340lbs times that by .9 and you get 306lbs but we will use 305lbs for our working 1rep max. Use that 305 for 4 weeks then add 5 pounds to it if you complete all of your sets and reps and then recalculate.

W1 .65/.75/.85 = 195*5/225*5/260*5
W2 .70/.80/.90 = 210*3/240*3/270*3
W3 .75/.85/.95 = 225*5/255*3/285*1

Last set is as many as possible but as long as you get the required reps you move to week 2. Here is my weight progression for the next few weeks. I wont use the 4th week for deload exceot maybe every 6 weeks or so if I need it.

1RM 310
W4 200/230/270
W5 215/245/275
W6 230/260/290
1RM 315
W7 200/235/265
W8 220/255/285
W9 235/265/295
1RM 320
W10 205/240/270
W11 220/250/285
W12 240/270/300
1RM 325
W13 210/240/275
W14 225/260/290
W15 240/275/305
1RM 330
W16 210/245/280
W17 230/260/295
W18 245/280/310
1RM 335
W19 215/250/280
W20 230/265/300
W21 205/280/315

I hope that helps a little better for everyone.

**BigMuffin** · 08-24-2011, 08:26 PM

Originally Posted by bigbenj

I almost threw up just reading that lol.

solid shit, Michigan Man!

Thanks bro go show them how a Michigan Man handles shit!

**BigMuffin** · 08-24-2011, 08:27 PM

Originally Posted by jbzjacked

Nice... Tren A is kicking my ass but i feel like a beast lol, my girl says i even smell different on this shit lol WTF

Ive heard about the Tren smell lol. How does you girl like it?

**iron2** · 08-24-2011, 08:33 PM

nice layout big muffin...great info!!!!bro....

**BigMuffin** · 08-24-2011, 08:35 PM

Originally Posted by iron2

nice layout big muffin...great info!!!!bro....

Thanks Iron! If you get your rep maxes while your off cycle and just keep with the program while your on once you come back off you should keep a good chunk of your gains. The Deadlift and Squat 1RM go up by 10lbs every month and then you have to recalculate them also.

**jbzjacked** · 08-24-2011, 08:39 PM

Tren smell? She makes comments but it dosnt bother her lol shes cool with me using

**BigMuffin** · 08-24-2011, 08:43 PM

Makes you Sweat your ass off right? Plus women are attracted to high levels of test. I assume your on test also right?

**jbzjacked** · 08-24-2011, 08:50 PM

Yea.. im on test too, as for sweat lol kinda fucking nasty, go to sleep smelling good then wake up in a pool of sweat smelling like ass lol

**iron2** · 08-24-2011, 08:51 PM

intresting concept BM.....i will definately do more research on this system!!!!and i will definately be tuned in....i enjoy trying new things....cant ever be wise enough....

**jbzjacked** · 08-24-2011, 08:53 PM

Cardio goes to shit... i used to do fasted cardio every morning when on cycle.. with tren shit a couple minutes shagging n im wipped lol

**iron2** · 08-24-2011, 08:53 PM

Originally Posted by jbzjacked

Yea.. im on test too, as for sweat lol kinda fucking nasty, go to sleep smelling good then wake up in a pool of sweat smelling like ass lol

i totally agree jacked ur sweat smells totaly diferent when ur on for sure....lol.....thats what my wife says any how....lol

**big60235** · 08-24-2011, 09:00 PM

How are you planning on going from 5'9" to 6'4" by April? That seems extreme but everything else seems do able even with cycling.

Good luck.

**robbiek426** · 08-24-2011, 09:01 PM

Nice layout muffin. Good workout too. I am pumped for you to go on cycle so you can lift "Demon Weight" as our buddy Omega says!

**bigbenj** · 08-24-2011, 09:03 PM

Originally Posted by big60235

How are you planning on going from 5'9" to 6'4" by April? That seems extreme but everything else seems do able even with cycling.

Good luck.

I didnt even notice that shit! LOL, too funny Muff!

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