Bullroarer Took Posted June 29, 2015 Report Share Posted June 29, 2015 Figured I might as well start a log. I do a little bodyweight, some barbell and some running. Currently starting 5/3/1 and doing a bit of trail running. I log some stuff on Fitbit and Myfitnesspal for my calorie and macro counting. So now eights today but a 4.33 mile hilly train run in about 50 minutes. 1 Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted June 30, 2015 Author Report Share Posted June 30, 2015 Press 70# x380# x 385# x8 DB press 35#/each 5x10... was supposed to be BB press but gym was slammed.35# DB row, 5x10 each arm Was going to run, but shins still a little sore from the last few days, so I did a mile on the elliptical. Not a huge fan but I can get my blood pumping a little bit without any impact. Going home Thurs-Sun and trying to figure out how to fit in enough workout time. Almost finished with the second week of the first microcyle of 5/3/1 and so far it is interesting but seems easier than SL. But I stopped making much progress even though my lifts were less than stellar so we shall see. Just for a staring point, the numbers I used for my first calculation were (I think) Squat 245 x 5Bench 145x5DL 260x3OHP 95 x5 Still fighting the Battle of the Bulge. 150.4 this morning. 150 always seems to be my sticking point. It's not so much the scale # as wanting to get rid of my spare tire. I think if I hit 145 I won't want to go any lower and will just rely on recomp to go any further. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted June 30, 2015 Author Report Share Posted June 30, 2015 Weight steady. 1.5 mile easy pace run before showering this morning. Feel a little tension in my calves. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 1, 2015 Author Report Share Posted July 1, 2015 Went ahead and knocked out some core work. 3 rounds of :20 pushups20 bicycles10 leg lifts Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 1, 2015 Author Report Share Posted July 1, 2015 Deadlift 180 x3200 x3225*8 Squat 135 5x10BP 95 5x10 Finally creeping under 150. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 2, 2015 Author Report Share Posted July 2, 2015 Bath time workout... This is when the kiddo is in the bathtub and I have 2 10# hex and 1 20# hex DB and my bodyweight. 20 pushups10 lateral raises with a 10 in each hand10 OHP w/ 2 10s10 concentration culrs/side with 2020 standing curls with same Then repeated. Added my lifts to the leaderboard threads to shame myself into improving!!! 1 Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 4, 2015 Author Report Share Posted July 4, 2015 Out of town so no lifting. 2 miler yesterday and 4.25 today. Still have low back pain from dead lift day so must really mind me form and rounding. Noticed a decline in flexibility, must manage more mobility. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 5, 2015 Author Report Share Posted July 5, 2015 OK, after a long weekend back ome I have some ground to make up. I did at least get some runs in. But missed some lifts and had poorer than typical day macro splits and overall calories. THat being siad I think I was better than I typically am when out of town. Having to eat out on the road is always challenging. Can't eat salad and drive and as much as I love a grilled chicken sandwich they get pretty old as the only decent protein to calorie ratio at most fst food places. So I expect to see some sodium bloat and then get back on track. Need to get back to at least a pound a week. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 6, 2015 Author Report Share Posted July 6, 2015 It't been a frustrating week of some missed goals. Thursday I slept in and didn't go to the gym and was out of town for the long weekend. Lest night I forgot my gym closes early on Sunday, or I would have went earlier in the day. When I found out... I really should have just gone for a run but I felt so defeated I just sat instead. I may need to think about switching my gym days to MTTF instead of MWF and trying to pick one up on the weekend. So today was Bench 110 x 5 125x 3 140 x 5 OHP 50, 5x10 cable row 85 5 x 10 went ahead and did a "mile" on the elliptical because I am going to try to run in the park about 3 miles tonight. Tomorrow I need to get up early and do squats 5/3/1 and play catch up. Also been looking at a slightly more severe cut, at least for 2-4 weeks. This weight is always the point I have less wiggle room. Might be nice to just blast through a few pounds. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 7, 2015 Author Report Share Posted July 7, 2015 3 mile run, didn't check time. over 20k steps total. A little under 1600 cal total but just shy of 114 grams of protein. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 7, 2015 Author Report Share Posted July 7, 2015 only got in my 5/3/1 squats, though did hit 5 reps on my 1+ round at 240. A less than 6 hours sleep separating a 800 calorie deficit day with a lift and 3 mile run from squat DL day was affecting performance. Now to go into work early to get something done due today. Cannot get out. Drums, Drums in the deep. They are coming. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 8, 2015 Author Report Share Posted July 8, 2015 Feeling better today after a bit more sleep and no pounding headache. I have some soreness again from DL. I knew that my form was breaking down due to how bad I felt but I ground it out since it was light weight. Oddly it seems like not tooo long ago 155 felt like a good weight to do 1x5 and now I'm doing 5x10 when I feel terrible. calories were in range yesterday, maybe a little below. I need to keep it up a bit higher. Ran 2.63 miles this morning. Need to do some Bodyweight and serious core work tonight. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 9, 2015 Author Report Share Posted July 9, 2015 Went ahead and did 2 rounds of 20 bicycles, 16 leg lifts and 15 pushups then one more set of pushups. I also tried some bird dog and cat/camel but it was fairly comical I am sure. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 10, 2015 Author Report Share Posted July 10, 2015 OHP 30 x540x550x570x580x490x7 Bench 105 5x10Low cable row 85# 5x10 dips 2x72.75 mile run SHould have lifted this morning or on break but still got it in. Just need to get enough sleep to get up early and knock out my last day of the 5/3/1 week. Was a little over on calories today at Jason's Deli. Still in deficit I beleive. Just gotta keep cutting hard and make some progress. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 11, 2015 Author Report Share Posted July 11, 2015 Slept through my workout time, went over calories... not exactly a great day Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 11, 2015 Author Report Share Posted July 11, 2015 Late night catch upDeadlift135x5165x5190x5215x3240x5 Squat 145 5x10decline press machine (sigh) 90 5 x10 3% treadmill. 2/1 fast/slow intervals, 8.40 mile topped out at 1600 calories, aiming for 1200-1500 to jumpstart this cut. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 12, 2015 Author Report Share Posted July 12, 2015 2.75 mile sidewalk run Legs quite sore today from late night workout. It wa a slow flat recovery run. Over calories today. A littel stress eating today but I am still undder maintenance. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 13, 2015 Author Report Share Posted July 13, 2015 No chance to run or hit the gym today with the wife out of town. Did 3x15 pushups2x20 bicycles 2x20 leg lifts. Noticed doing measurements this week that my hip measurement had grown 2 inches. I guess squatting 2-3x week has encouraged some growth. I don't know that my hip measurement has been larger than my waist measurement any time ever. I suppose I didn't measure in HS or college. But still interesting. That had not been an objective by any means. Tomorrow I may get a chance to get to the gym late. It is deload week on 5/3/1... so I need to rest but also mind my diet. I have been a bit lax this weekend with the kid solo. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 14, 2015 Author Report Share Posted July 14, 2015 Ugh, yesterday was a psychologically taxing day. Still need to log my foods but I am quite sure I blew my calories to smithereens and didn't go to the gym. I went and did bench day on deload week. It felt sor of pointless but I am just going to stick with the program and assume Wendler knows a lot more than i. I superetted my 5x10 30# OHP and 50$ barbell row. So I went on a 4.85 mile trail run in the hills. Registered as 100+ flights of stairs. It was already over 90F and high humidity. It was pretty miserable but I feel tons better being back on track today. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 15, 2015 Author Report Share Posted July 15, 2015 The deload week continues 95x5135 x 5150 x 5 Squat 955x10 Deads 25# DB incline press 3x4 pullups supersetted wtih 2x7 dips 10 minute mile Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 16, 2015 Author Report Share Posted July 16, 2015 3 x15 pushups2x15 leg raises2x20 bicycle2x10 each concentration curls with 20# hex DB 1x5 overhead of whatever my square stock trailer hitch weighs.... I was bored and feeling strongmanish was gonna run but now that my wife is home and its after ten I think I may go to bed and hit it even harder in my run before work; My diet has been a little rough today. Playing around with 1rm calculators and wilks calculators. I don't know that I could actually lift what they say I could lift but if I could I am not as weenie as I usually think. Not that strong either but not so pitiful. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 16, 2015 Author Report Share Posted July 16, 2015 2.65 mile run this morning. Felt a little tightness in one calf. I may go for an evening run depending on how I feel. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 17, 2015 Author Report Share Posted July 17, 2015 and a slow 3.o5 mile run on uneven grass this evening. Within calorie goal as well. Stay focused Daniel son. Stay Focus. Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 17, 2015 Author Report Share Posted July 17, 2015 Deload week continues OHP reps of 5 with 40, 50 nd 60DB bench with 30#/ 5 x 10Lat pull downs 70# 5x10 1.25 mile outdoor run, bout 12.5 minutes Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
Bullroarer Took Posted July 19, 2015 Author Report Share Posted July 19, 2015 Last day of deload. Deadlift95x5125 x5155x5 squat 60 5x10 22.5# DBs, 5x10 low incline flys 2.03 mile,,, 23 minutes. Heat index hit 107F today... it was a little cooler after dark but still hot and humid Quote "For us, there is no spring. Just the wind that smells fresh before the storm." Just remember that Scooty Puff jr sucks! Link to comment
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