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Aces3000 - 5/3/1 Set! Go!!


Aces3000

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Once again, I'm keeping this challenge simple. It's been working for me and I like it. During the last challenge I made progress with regard to a workout program that fits the bill for my need. I needed something that was easy to track and program, progressive and one that would fit into my schedule. My trainer has talked about the 5/3/1 program before and uses a modified version of it during our sessions. At any rate, I bought the book and am in week 4 of my first four-week cycle. 

The guy behind 5/3/1 - https://jimwendler.com/. Another fitness writer that I really love - http://tonygentilcore.com/.

  • with my trainer's help, I have a 3-day per week lifting schedule. I will stick to that at least 3 of the 4 weeks during next challenge. Unfortunately I'm traveling for work next week and have no idea where I'll work out. That may be a week of bodyweight exercises in my hotel room!
  • I would like to add one more workout per week, which will be a mobility/conditioning day.

 

That's it. I'll post my progress 2-3x per week. There is a spreadsheet, but I won't be posting it! ;-)

 

  • Like 7

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

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18 hours ago, Aces3000 said:

It's been working for me and I like it.

 

Awesome! I'm glad you found something you enjoy and you're sticking with it. Following!

  • Like 1

Who am I? -- My NF Character

Current Challenge: WolfDreamer Reads Harder, Breathes Harder, and Journals More

Past Challenges: 

Spoiler

Winter is ComingWolfen Strengthens His Heart, Body, Mind, and Spirit, Wolfen Becomes One of the PeopleWolfen Strengthens His ChakrasWolfen Welcomes Summer and Gets Primal, Soulcon and Spartan, Wolfen Develops Mental ToughnessWolfen Joins the Wander SocietySoulcon, Spartan, School, and Stranger ThingsWolfen Becomes a Warrior EliteWolfen Goes Here and There and Back AgainWolfen Becomes a Soulcon Warrior EliteWolfen Returns to His RootsWolfen Wanders in Soul, Spirit, and BodyWolfen Owns the DayWolfen Searches for His Wild Heart, Wolfen Runs for His LifeWolfen Hits the TrailsWolfen Becomes an Explorer and Joins the ResistanceWolfen Goes Back to the SourceWolfen Begins the Hero's JourneyWolfDreamer Returns to the People,  WolfDreamer Pushes BackWolfDreamer PrioritizesBurpees, Books, and BrainworkBurpees, Books, Brainwork, and BodyworkWolfDreamer Masters the Four ElementsWolfDreamer Continues to Master the Four ElementsWolfDreamer Returns to SpartaWolfDreamer Returns to Middle EarthWolfDreamer Continues His Middle Earth AdventureWolfDreamer and the FallWolfDreamer Forges His Own PathWolfDreamer Has HopeWolfDreamer Returns to Middle Earth

I'd rather sing one wild song and burst my heart with it, than live a thousand years watching my digestion and being afraid of the wet.” -- Jack London

“I wanted movement and not a calm course of existence. I wanted excitement and danger and the chance to sacrifice myself for my love.” -- Leo Tolstoy

"I feel love rising in my chest again
Rising like a burning sun into the day..." -- Gungor, "Hurricane"

"...wherever the Spirit of the Lord is, there is freedom." 2 Corinthians 3:17b

 

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You have a spreadsheet and not sharing it?! 

giphy.gif

 

I'm glad you are liking 5/3/1.  I'm hoping to get back into it next challenge too.  

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

Spoiler

 

Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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5 hours ago, LadyShello said:

You have a spreadsheet and not sharing it?! 

giphy.gif

 

I'm glad you are liking 5/3/1.  I'm hoping to get back into it next challenge too.  

I can't really take credit for it. I found the spreadsheet online and modified it to my workouts. I'll post it though, why not!

  • Like 2

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

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20 minutes ago, Aces3000 said:

I can't really take credit for it. I found the spreadsheet online and modified it to my workouts. I'll post it though, why not!

I have no idea how to post a spreadsheet on NF! Help appreciated...

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

Link to post

The spreadsheet is too big to capture all of it. So, I've captured the controls section and this week's inputs so far. Friday is Bench Press day. I'll probably just post this once per week. 

 

Week four is the deload week in 5/3/1.

 

5-3-1 Week of 4-17-17.JPG

5-3-1 Controls Week of 4-17-17.JPG

  • Like 5

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

Link to post
1 hour ago, Aces3000 said:

Great session with the trainer last night. It's deload week for 5/3/1 so did low weight, high reps on the deadlift. That coupled with some assistance work and mobility made for a fantastic workout. 

Great job.  It is so nice to hear how happy you are with your workouts.  It is nice to actually do something that makes us happy and proud. Keep it up!  Following for all your awesomeness.  

  • Like 1

Level 36 Ranger Sorcerer 

 

Current challenge 

 

 

 

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Week four of my first cycle through 5-3-1 is complete. I'll be traveling next week so not sure what my workouts will look like. I'll either start the next cycle, or plan to start it the week of 5/1. 

Great workout today. Bench press plus assistance work. Updated spreadsheet:

 

 

5-3-1 Week of 4-17-17.JPG

  • Like 3

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

Link to post
23 hours ago, Aces3000 said:

Great workout today. Bench press plus assistance work.

 

Well done. You're really kicking ass and taking names.

  • Like 1

Who am I? -- My NF Character

Current Challenge: WolfDreamer Reads Harder, Breathes Harder, and Journals More

Past Challenges: 

Spoiler

Winter is ComingWolfen Strengthens His Heart, Body, Mind, and Spirit, Wolfen Becomes One of the PeopleWolfen Strengthens His ChakrasWolfen Welcomes Summer and Gets Primal, Soulcon and Spartan, Wolfen Develops Mental ToughnessWolfen Joins the Wander SocietySoulcon, Spartan, School, and Stranger ThingsWolfen Becomes a Warrior EliteWolfen Goes Here and There and Back AgainWolfen Becomes a Soulcon Warrior EliteWolfen Returns to His RootsWolfen Wanders in Soul, Spirit, and BodyWolfen Owns the DayWolfen Searches for His Wild Heart, Wolfen Runs for His LifeWolfen Hits the TrailsWolfen Becomes an Explorer and Joins the ResistanceWolfen Goes Back to the SourceWolfen Begins the Hero's JourneyWolfDreamer Returns to the People,  WolfDreamer Pushes BackWolfDreamer PrioritizesBurpees, Books, and BrainworkBurpees, Books, Brainwork, and BodyworkWolfDreamer Masters the Four ElementsWolfDreamer Continues to Master the Four ElementsWolfDreamer Returns to SpartaWolfDreamer Returns to Middle EarthWolfDreamer Continues His Middle Earth AdventureWolfDreamer and the FallWolfDreamer Forges His Own PathWolfDreamer Has HopeWolfDreamer Returns to Middle Earth

I'd rather sing one wild song and burst my heart with it, than live a thousand years watching my digestion and being afraid of the wet.” -- Jack London

“I wanted movement and not a calm course of existence. I wanted excitement and danger and the chance to sacrifice myself for my love.” -- Leo Tolstoy

"I feel love rising in my chest again
Rising like a burning sun into the day..." -- Gungor, "Hurricane"

"...wherever the Spirit of the Lord is, there is freedom." 2 Corinthians 3:17b

 

Link to post

Day one.

I'm traveling for work this week and some personal fun time this weekend. However, I'm so used to working out on Mondays now that I automatically had a workout in the hotel exercise room right after work. It was a quick one, but it felt good to even have a short session. It should be a good week and the upcoming weekend in Lexington is going to be very fun. Updates will likely be short and sweet!

  • Like 2

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

Link to post
On 4/24/2017 at 10:02 PM, Aces3000 said:

Day one.

I'm traveling for work this week and some personal fun time this weekend. However, I'm so used to working out on Mondays now that I automatically had a workout in the hotel exercise room right after work. It was a quick one, but it felt good to even have a short session. It should be a good week and the upcoming weekend in Lexington is going to be very fun. Updates will likely be short and sweet!

Great job sticking to your schedule despite traveling.  Hope you had a fun weekend. 

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

Spoiler

 

Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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Great session with the trainer last night. It felt good to get back into it after missing last week. I did manage a couple of workouts while on the road, but nothing worth reporting. I'll do my normal Friday workout and have decided to start the next four week 5/3/1 cycle next week. I'll update the spreadsheet and post then.

One thing that my trainer is having me do is work on my t-spine and shoulder mobility. We did some moves last night that were crazy challenging. I'm motivated though because he says that is one thing that is holding me back from the real progress I hope to make.

  • Like 3

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

Link to post

Great workout yesterday. Bench press and assistance work to get myself back into the swing of things. Also spent some time on the thoracic mobility exercises. It's only been a week, but I'm already seeing progress with that. Should have time to hit the gym tomorrow and do some mobility and conditioning. Monday I start the next four-week cycle of 5/3/1.

Only bad news for the week is actually about my partner's health. She's been feeling not right for some time and finally found a doctor that really listened to her. At any rate, her blood pressure is scary high. So we're starting some diet changes to help her out. My diet has been good since starting my workouts a couple of years ago, but there is always room for improvement. She had a real scare though and is ready to make some real changes. Luckily, I am on board since am trying to live healthier. Suggestions for good recipe resources are welcome.

  • Like 4

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

Link to post
On 5/6/2017 at 9:35 PM, Aces3000 said:

Only bad news for the week is actually about my partner's health.

 

Oh man, I'm sorry to hear this. Prayers for her and proud of her for wanting to make a change. She's got a good advocate in you. :)

  • Like 1

Who am I? -- My NF Character

Current Challenge: WolfDreamer Reads Harder, Breathes Harder, and Journals More

Past Challenges: 

Spoiler

Winter is ComingWolfen Strengthens His Heart, Body, Mind, and Spirit, Wolfen Becomes One of the PeopleWolfen Strengthens His ChakrasWolfen Welcomes Summer and Gets Primal, Soulcon and Spartan, Wolfen Develops Mental ToughnessWolfen Joins the Wander SocietySoulcon, Spartan, School, and Stranger ThingsWolfen Becomes a Warrior EliteWolfen Goes Here and There and Back AgainWolfen Becomes a Soulcon Warrior EliteWolfen Returns to His RootsWolfen Wanders in Soul, Spirit, and BodyWolfen Owns the DayWolfen Searches for His Wild Heart, Wolfen Runs for His LifeWolfen Hits the TrailsWolfen Becomes an Explorer and Joins the ResistanceWolfen Goes Back to the SourceWolfen Begins the Hero's JourneyWolfDreamer Returns to the People,  WolfDreamer Pushes BackWolfDreamer PrioritizesBurpees, Books, and BrainworkBurpees, Books, Brainwork, and BodyworkWolfDreamer Masters the Four ElementsWolfDreamer Continues to Master the Four ElementsWolfDreamer Returns to SpartaWolfDreamer Returns to Middle EarthWolfDreamer Continues His Middle Earth AdventureWolfDreamer and the FallWolfDreamer Forges His Own PathWolfDreamer Has HopeWolfDreamer Returns to Middle Earth

I'd rather sing one wild song and burst my heart with it, than live a thousand years watching my digestion and being afraid of the wet.” -- Jack London

“I wanted movement and not a calm course of existence. I wanted excitement and danger and the chance to sacrifice myself for my love.” -- Leo Tolstoy

"I feel love rising in my chest again
Rising like a burning sun into the day..." -- Gungor, "Hurricane"

"...wherever the Spirit of the Lord is, there is freedom." 2 Corinthians 3:17b

 

Link to post
On 5/6/2017 at 8:35 PM, Aces3000 said:

Only bad news for the week is actually about my partner's health. She's been feeling not right for some time and finally found a doctor that really listened to her. At any rate, her blood pressure is scary high. So we're starting some diet changes to help her out. My diet has been good since starting my workouts a couple of years ago, but there is always room for improvement. She had a real scare though and is ready to make some real changes. Luckily, I am on board since am trying to live healthier. Suggestions for good recipe resources are welcome.

It's great that you already have made some changes that she can benefit from and you'll benefit from making even more good choices.  

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

Spoiler

 

Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

Link to post
19 hours ago, Wolfen said:

 

Oh man, I'm sorry to hear this. Prayers for her and proud of her for wanting to make a change. She's got a good advocate in you. :)

Thanks! It's appreciated. The most I can do is be supportive. I can tell this was a wake up call for her. 

 

4 hours ago, LadyShello said:

It's great that you already have made some changes that she can benefit from and you'll benefit from making even more good choices.  

Thank you! I'm grateful for the NF community. She and I are a team. We went to the store together yesterday and made some better food choices than usual. In fact, made fantastic salmon, broccoli and quinoa for dinner. This will likely help me with the diet choices I've been needing to make. I'm glad I can be helpful to her. 

  • Like 3

Aces3000 - Wood Elf

Current Challenge - 5/3/1 and Meditation

 

"An increase of strength comes from the use of strength." - Stave of the Haruchai

 

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