Please Scroll Down to See Forums Below I know about the threes thing
Thank u so much for your kind words ...means a lot. Big hugs to you.
wegs' journal
- Thread starter wegs224
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I know about the threes thing
Thank u so much for your kind words ...means a lot. Big hugs to you.
Sunday July 7th
Leg day
Very shortened version; my heads just not in it today.
Squats:
Warm up: 1x10x65
Reg sets:
1x8x85
1x8x85
1x8x105 << did this last week; highest since my neck flare up from 5 months ago
1x8x85
Leg Press:
1x15x130
2x10x150
1x15x130
Kept leg press light.
Just not feelin it today. I tried. :-/
Have a good week everyone!
Leg day
Very shortened version; my heads just not in it today.
Squats:
Warm up: 1x10x65
Reg sets:
1x8x85
1x8x85
1x8x105 << did this last week; highest since my neck flare up from 5 months ago
1x8x85
Leg Press:
1x15x130
2x10x150
1x15x130
Kept leg press light.
Just not feelin it today. I tried. :-/
Have a good week everyone!
Hai!
Thanks for stopping in...the beach fun today? It didn't rain all day! Lol finally.
Thank you for your kind words about my pastor and my friend's daughter. It was a sad week.
@grub....thanks for coming by, too. I paid your journal a visit
you're strong!Looking back at my workout today. Damn. Wish I had stuck it out and continued with the rest of my routine...but I almost started crying at the gym over all this sad news. :-/
I'm feeling better tonight tho.
Tomorrow is a long run or ride day as long as the rain stays away.
Be well, everyone!
I'm feeling better tonight tho.
Tomorrow is a long run or ride day as long as the rain stays away.
Be well, everyone!
Monday, July 8th
Tonight, was a far better night than yesterday's workout. Left my emotions at home. And it worked.
Preworkout stimulant needed today, as I didn't sleep so well last night. Took two scoops of jack3d. Really helps me to focus more than anything, I find.
Preworkout shake: Muscletech, Chocolate, Phase 8...one scoop, with PB2 and just water
Finished up leg day from yesterday...
Leg extensions:
1x15x60
1x15x65
1x15x70
1x10x75
1x10x60
Seated leg curls:
1x12x50
1x12x55
1x10x60
1x8x65
1x12x50
Standing glute machine:
*good for the bootay
2 sets each leg, kick backs...at 60 lbs
2 sets each leg, kick backs...at 70 lbs
Lunges:
*using 15's
*2 sets of 15, each leg
Standing calf raises:
*using 20 lb dumbbells each hand
2 sets of 20
Abs:
Cable torso twist:
3 sets of 15, each side, 17.5 lbs
Planks:
3 planks holding for 50 seconds a piece
*Steady state run outside, untimed
25 minutes
*I've decided to follow a table (see below) that someone I know was kind enough to give to me. I may modify it as it goes, but this could be a good guide for me to use to increase my deadlifts for my december goal. It still doesn't make 100% sense, lol, but I'll get it probably once I start the cycles. It's based off the 5/3/1 concept, but just for deadlifts. I don't fully 'get' 5/3/1. I don't know how to figure out percentages. Luckily, my friend figured it all out for me. Yay! =)
*I also am moving deadlifts to have their own separate day. They deserve their own day! lol Seriously, though...deadlifts on saturday, then squats on sunday,meh... it's just too taxing for me. I think I will move a recovery day to Monday. We'll see. Or maybe just when I feel my body needs the rest.
If my goal is 225 or higher by December 1st for deadlfts...what do you all think of following this table to get there? Remember, I have a neck issue...so part of why he configured this for me, was to ensure I stay safe, yet keep gaining in strength. He started with 155, because that is my highest deadlift since my neck flare up 5 months ago. 5 months ago, I was able to reach a PR of 205. Just giving you some insight into where these numbers came from.
cycle week 1 week 2 week 3 5 5 5+ 3 3 3+ 5 3 1+1 155 | 115 125 130 | 125 130 140 | 115 130 1452 165 | 125 130 140 | 130 140 150 | 125 140 1553 175 | 130 140 150 | 140 150 160 | 130 150 1654 185 | 140 150 155 | 150 155 165 | 140 155 1755 195 | 145 155 165 | 155 165 175 | 145 165 1856 205 | 155 165 175 | 165 175 185 | 155 175 195 7 215 | 160 170 185 | 170 185 195 | 160 185 205 8 225 | 170 180 190 | 180 190 205 | 170 190 215
Tonight, was a far better night than yesterday's workout. Left my emotions at home.
And it worked.Preworkout stimulant needed today, as I didn't sleep so well last night. Took two scoops of jack3d. Really helps me to focus more than anything, I find.
Preworkout shake: Muscletech, Chocolate, Phase 8...one scoop, with PB2 and just water
Finished up leg day from yesterday...
Leg extensions:
1x15x60
1x15x65
1x15x70
1x10x75
1x10x60
Seated leg curls:
1x12x50
1x12x55
1x10x60
1x8x65
1x12x50
Standing glute machine:
*good for the bootay
2 sets each leg, kick backs...at 60 lbs
2 sets each leg, kick backs...at 70 lbs
Lunges:
*using 15's
*2 sets of 15, each leg
Standing calf raises:
*using 20 lb dumbbells each hand
2 sets of 20
Abs:
Cable torso twist:
3 sets of 15, each side, 17.5 lbs
Planks:
3 planks holding for 50 seconds a piece
*Steady state run outside, untimed
25 minutes
*I've decided to follow a table (see below) that someone I know was kind enough to give to me. I may modify it as it goes, but this could be a good guide for me to use to increase my deadlifts for my december goal. It still doesn't make 100% sense, lol, but I'll get it probably once I start the cycles. It's based off the 5/3/1 concept, but just for deadlifts. I don't fully 'get' 5/3/1. I don't know how to figure out percentages. Luckily, my friend figured it all out for me. Yay! =)
*I also am moving deadlifts to have their own separate day. They deserve their own day! lol Seriously, though...deadlifts on saturday, then squats on sunday,meh... it's just too taxing for me. I think I will move a recovery day to Monday. We'll see. Or maybe just when I feel my body needs the rest.
If my goal is 225 or higher by December 1st for deadlfts...what do you all think of following this table to get there? Remember, I have a neck issue...so part of why he configured this for me, was to ensure I stay safe, yet keep gaining in strength. He started with 155, because that is my highest deadlift since my neck flare up 5 months ago. 5 months ago, I was able to reach a PR of 205. Just giving you some insight into where these numbers came from.
cycle week 1 week 2 week 3 5 5 5+ 3 3 3+ 5 3 1+1 155 | 115 125 130 | 125 130 140 | 115 130 1452 165 | 125 130 140 | 130 140 150 | 125 140 1553 175 | 130 140 150 | 140 150 160 | 130 150 1654 185 | 140 150 155 | 150 155 165 | 140 155 1755 195 | 145 155 165 | 155 165 175 | 145 165 1856 205 | 155 165 175 | 165 175 185 | 155 175 195 7 215 | 160 170 185 | 170 185 195 | 160 185 205 8 225 | 170 180 190 | 180 190 205 | 170 190 215
Last edited:
well that sucks, it's not posting the way he showed me the table.
i'll have to play with it and repost. not sure if you all can figure it out with it looking like this.
there are 8 cycles that take me from 155 to 225 (155 being the first, 225 being the last)
8 cycles per week 1, so all in all...it might take me 5 to 6 months to get through this table. which is perfect ...as i want to be at 225 by december
The odd thing about this program, though...is I'll be lifting much lighter than I'm used to it looks like for the beginning cycles. But, I guess there's a method to the madness. lol
i'll have to play with it and repost. not sure if you all can figure it out with it looking like this.
there are 8 cycles that take me from 155 to 225 (155 being the first, 225 being the last)
8 cycles per week 1, so all in all...it might take me 5 to 6 months to get through this table. which is perfect ...as i want to be at 225 by december
The odd thing about this program, though...is I'll be lifting much lighter than I'm used to it looks like for the beginning cycles. But, I guess there's a method to the madness. lol
Yesterday was an unplanned rest day. Had a bad migraine for some reason and if you have ever had one if these it's pretty awful. Today will get chest routine done. So chest and tri's today.
On another note...is there any way to change the tag line under our avatars?
<<<< I don't like "good bro" ...lol what does this even mean? :-}}
On another note...is there any way to change the tag line under our avatars?
<<<< I don't like "good bro" ...lol what does this even mean? :-}}
on the run..the eyes and biceps are what caught my attention..but.....alls cool..I'm a contrctor in Afghanstan.---just received my PYTH-347..slammed down 4 hits to jump start the process.. I'm close to -- well just say I'm up there in age.. I do work out just about everday..Tent Gym on the FOB here is crowded.. limited equip--I'm mainly a one-pully 3 hr workout kind of guy--so I'm jumping on the endurance - stamnia ?? and strength bandwagon.. not looking to get big.. seems to slow me down.. however do miss gritting my teeth and feeling pumped all day..no babes available to test out PHYT-347 claims--thats ok..I'm staying focused on the gym and computers..The computers is my contracting gig.. its all good... thanks for letting me hang out.. take care--maybe see you again.. be looking for the eyes.. and biceps Wheres spellcheck???
I Don't have allot of questions on workouts..may seek info on running-- I notice you mention you run.. Long story--as of this time last year i used to run 8-10mile runs 3 to 4 times a week...had to revert to walking...again, its all good...
gotta go..
Wheres spellcheck??? I Don't have allot of questions on workouts..may seek info on running-- I notice you mention you run.. Long story--as of this time last year i used to run 8-10mile runs 3 to 4 times a week...had to revert to walking...again, its all good...
gotta go..
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