A Lifter's Iron Log...

[ghettostudmuffin]

10-12-2010

Deadlift 135x5, 185x3, 205x3 warmup
70% at 230x3
80% at 275x3 this was actually 5lbs over, but so what
90% at 305x12, I had 1 to 2 more reps in me, but they woulda been really sloppy

Single leg Calf Raises 20lbs DB 4x6-7 plus a final high rep burnout with both legs together, I'm not doing the single leg any more, I get a better contraction with both at the same time. I'm gonna try holding the dumbell on my shoulder now since last time I did calf raises with the DB it was like 90-95lbs and I'm not trying to focus on a grip workout while doing my calf raises.

The only other exercise I seem to like is the incline leg press calf raise. I don't mind the seated calf raise, but the stretch and contraction I seem to get on stair calf raises seems to trump all

Bodyweight 230lbs. I was happy about this. I'm hoping my bodyweight is normalizing. This will be a great way of knowing how my present caloric intake is doing and how I can drive it forward.

Good, short workout.

 

[the.gladiator1987]

305x12 is solid man, go check out my log if you can. Im doing the 5/3/1 as well and am LOVING it

 

[ghettostudmuffin]

10-14-2010

Standing Barbell Press 45x10, 65x8, 85x3, 100x3 warmup
70% at 115x3
80% at 130x3
90% at 150x9 I was quite happy with this as I might have had 1 more rep in me if I really went balls out and I did 150x10 on my 3rd week of my first cycle. So next week I'll be pressing 157 for reps and setting a new pr. I'm hoping to get 7-10 reps.

Seated DB Press 55's 3x9, rest time is very low, less than a minute

DB Shrugs 100's 4x10, 1x15 Again rest time is very low on these. Just as long as it takes me to get a drink of water and walk back.

Bodyweight 229lbs. Pretty solid work day. I never got seriously hammered today so my energy level going into the gym was pretty solid despite only sleeping about 4 hours last night.

On to week 3 of meso-cycle 2 of 5-3-1.

 

[Tblock1]

nice man I never pressed more than 155x5 before your press is getting strong!

 

[ghettostudmuffin]

Based off my percentages my press max should be about 185lbs so I'm getting close to 205 which will be a nice milestone. Probably moreso than when I hit 315 on bench because I don't see too many guys that can legitimately do a solid standing press with 205 in the gym.

Still won't be brag worthy, but it's gettin there.

 

[ghettostudmuffin]

10-16-2010

5-3-1 Mesocycle 2, Week 3

Full Squat 135x5, 155x5, 185x3, 205x3 warmup
75% at 225x5
85% at 255x3
95% at 285x6 I wasn't really happy with this set. Felt like I was pushing off my toes too much and had to work too hard to keep my back straight.

Seated Calf Raise 45x10, 80x5x10, 45x15+ really concentrated on the contraction hard with these and got some serious inside calf contractions going

Standing Calf Raise Machine 70x15+ just focused on deep stretching and peak contraction on these

Pretty sure that even though I am adapting to my new job's workload that my system maybe isn't fully adapted yet and able to produce real strength gains yet. Also, calorie intake is not enough to maintain stable bodyweight let alone gain weight atm. I am going to have to force feed myself more food or just deal with this and hope as I adapt over the next cycle or 2 that I start gaining strength again.

Technically my strength appears to be maintaining even though I have lost about 7.5lbs. 225lbs is the lowest I am willing to let my bodyweight drop too and it may be that since I am slowly dropping weight that I may not be able to gain strength rather than maintain until my bodyweight more or less stabilizes.

Bodyweight 228.5lbs

All in all it wasn't a bad workout. I just wasn't impressed with it. At least I felt good going in to the workout and feel pretty decent atm after.

Going to be hitting up some Test E pretty soon. I miss working out while "on".

 

[Tblock1]

10-16-2010

5-3-1 Mesocycle 2, Week 3

Full Squat 135x5, 155x5, 185x3, 205x3 warmup
75% at 225x5
85% at 255x3
95% at 285x6 I wasn't really happy with this set. Felt like I was pushing off my toes too much and had to work too hard to keep my back straight.

Seated Calf Raise 45x10, 80x5x10, 45x15+ really concentrated on the contraction hard with these and got some serious inside calf contractions going

Standing Calf Raise Machine 70x15+ just focused on deep stretching and peak contraction on these

Pretty sure that even though I am adapting to my new job's workload that my system maybe isn't fully adapted yet and able to produce real strength gains yet. Also, calorie intake is not enough to maintain stable bodyweight let alone gain weight atm. I am going to have to force feed myself more food or just deal with this and hope as I adapt over the next cycle or 2 that I start gaining strength again.

Technically my strength appears to be maintaining even though I have lost about 7.5lbs. 225lbs is the lowest I am willing to let my bodyweight drop too and it may be that since I am slowly dropping weight that I may not be able to gain strength rather than maintain until my bodyweight more or less stabilizes.

Bodyweight 228.5lbs

All in all it wasn't a bad workout. I just wasn't impressed with it. At least I felt good going in to the workout and feel pretty decent atm after.

Going to be hitting up some Test E pretty soon. I miss working out while "on".

I bet once you get on the old test you're weights will be shooting up! It seems like a good idea espeically to counter the new job

 

[ghettostudmuffin]

Ya I'm pretty sure on 500mg test ew that I can handle this job and make solid gains in the gym so long as I get my protein intake up to around 350grams ed. Right now I believe I am averaging around 200-230. I'm a big believer in total caloric intake when trying to gain, but I also know that aas drastically boosts protein synthesis so it would be stupid not to boost my protein up alot higher than it is now.

 

[JDid23]

keep up the good work bro!! good to see you've been keeping up your log

 

[miked8c]

Just read your past few workouts. I am impressed man, very solid bench and military press. You seem to be doing very well with this program. I used that calculator so that I can see how many reps I need to do to progress each workout, great motivation. Haha your lifts are putting me to shame.

I'm a little pissed, I ended up going to the gym three days in the row last week, my last day being bench day and I was seriously limited. Would it be stupid of me to redo that day this thursday and do it right ( I know I can do morethis time around)? I mean I'll be deloading on all my other lifts so I think I could pull it off since it would be a full week of recovery before week 1 of mesocycle two. It just sucks going on a deload week knowing that I wasn't able to push myself on my big workout.