Armada Posted June 5, 2013 Report Posted June 5, 2013 I have been doing a 5 x 3 x 1 workout for 6 weeks now and have just joined NF community so I am now starting a log from where I am now. I am currently in my 3rd week of 5x3x1 BBB. Yesterday I did Squats/Deadlifts and wanted to post up my workout and log. 5 Pull ups5 Pull ups <- Normally I clean up the rack from the mess people at 24 hour fitness leave.5 x 45 Squats (Warm up)5 Pull ups5 x 45 Squats5 Pull ups Squats5 x 1105 Pull ups3 x 1255 Pull ups2 x 1405 Pull ups Deadlift (accessory)5 Sets10 x 110 Calf Raises 5 x 360 I have been focusing on doing all exercises slowly and completely for full range of motion. As far as food I am not keeping track. I am pretty much on a see food diet. I see it and I inhale it. Let me know what you think! Previous Challenges: 1Pushups: Green Belt
Armada Posted June 5, 2013 Author Report Posted June 5, 2013 Hit the gym today and it felt great. 5 Chin ups5 Chin ups5 x 45 Bench5 Chin ups5 x 45 Bench5 Chin ups Bench 5 x 1253 x 1452 x 160 Military Press (accessory5 Sets10 x 65 Decline Dumbell press5 x 30 Tricep Pull Downs5 x 60 Super bummer that I lost my lock for my stuff. I will have to go get another one. Off to the grocery store and Target. Previous Challenges: 1Pushups: Green Belt
Armada Posted June 8, 2013 Author Report Posted June 8, 2013 Deadlift/Squats today, felt pretty good and I pushed myself to increase my chin ups between sets to 6. 6 Chin ups6 Chin ups5 x 80 deadlift6 Chin ups5 x 80 deadlift6 Chin ups Deadlift5 x 1353 x 1552 x 175 Squats 5 Sets10 x 90 5 x 10 Leg raises This day is pretty quick for me, but I am pretty beat after. Previous Challenges: 1Pushups: Green Belt
Armada Posted July 20, 2013 Author Report Posted July 20, 2013 I totally fell off the wagon on recording my workouts. I don't really have an excuse for this except that I just plain didn't think about it anymore. I used to have a book and it was really cool to look back and see how far I had gotten in my strength and workouts. I really want to put up my logs so I can still have that feeling. So I wanted to add my notes from the first two days of the 4th month of my BBB workouts. Previous Challenges: 1Pushups: Green Belt
Armada Posted July 20, 2013 Author Report Posted July 20, 2013 7/15/13 So I started my 4th cycle of BBB and things went great. I have started doing accessory work with my DL with big 45lb plates and it is a bit easier to not have to go from so low. As I look at my progress I am always shocked that I can bench press more than I can squat, but I am thinking I will plateau on my bench much sooner than my squats. I am also psyched that I will be bench pressing my own body weight on the third week of my cycle, which had kind of been a goal of mine since I benched 135. Squats 7 Chin ups7 Chin ups5x457 Chin ups5x457 Chin ups5x1107 Chin ups5x1257 Chin ups5x1407 Chin ups I upped my chin ups to 7 between sets for this month which felt pretty good Deadlift 5 sets10x140 These felt a little different using the bigger plates. I had been using 35lb plates for a while and the bar is just higher now. I might try doing them from a deficit later on or switching up my grip. Calf Raises5 Sets10x360 I don't really know if I want to keep doing these as accessory. I feel like as I am lifting more my calfs are getting more involved. I may go down in weight on these or get rid of them. ABSI added some oblique work into my abs on this day. It felt good and I realize I have been neglecting them. Previous Challenges: 1Pushups: Green Belt
Armada Posted July 20, 2013 Author Report Posted July 20, 2013 7/16/13 Today was feeling good. My work schedule got switched so I didn't have to go in today and was pumped. My left calf was on fire today. I did some work on a ladder and after doing legs yesterday my calf is screaming. Bench Press 7 Chin ups7 Chin ups10x457 Chin ups10x457 Chin ups5x1257 Chin ups5x1407 Chin ups5x1607 Chin ups These were feeling good, but I am always a little surprised on the last set whenever I start a new 4wk cycle. They just feel heavy. I am also thinking I need to up my warmup weights on my exercises. Just get my muscles moving a little bit more. I have gotten stronger so it might work better for me. OHP5 Sets10x75 My shoulder was hurt for a while so I really downgraded my weight on these. Better to move a little slower and not get hurt. Also really focusing on keeping my elbows in front of the bar. Decline Dumbell Bench4 Sets10x3510x40 I have been trying to get the right weight for these but I think I am also getting some gains. Last cycle 35lbs felt pushing it, but now they seem too light. Tricep Pulldowns2 Sets10x603 Sets10x50 These were killing me. I think it has something majorly to do with the increased weight used in my decline but I will take it. Batwings I usually do 2 sets of these after my upper body days. They just feel so good. Previous Challenges: 1Pushups: Green Belt
Armada Posted July 21, 2013 Author Report Posted July 21, 2013 7/19/13 I took two days between workouts because my calf was killing me, I could hardly walk. I didn't get a chance to post up yesterday's workout so here it is. Deadlift7 Chin ups7 Chin ups5x957 Chin ups5x957 Chin ups5x1307 Chin ups5x1507 Chin ups5x1707 Chin ups These felt good. I don't know why, but for some reason the second set always feels the hardest. I think I psych myself into thinking it should be easy because it isn't the heaviest. I think I just need to focus before I lift it. Squats5 Sets10x115 The accessory work just wrecks me on lower body days. Hanging Leg Raises5 Sets10xBW These used to kill me physically. Now my lats hurt more just holding me up than my abs, which is interesting. I will just have to focus on keeping my legs as straight as possible. I was nervous for my calf during todays workout but it felt fine after. Maybe all that lifting made it feel happy and rested. Previous Challenges: 1Pushups: Green Belt
Armada Posted July 21, 2013 Author Report Posted July 21, 2013 7/20/13 Today I was feeling super pumped. I just really wanted to hit the gym and it felt really good. I changed up my accessory work and included Kroc Rows into my workout instead of my other upper back exercise. So this is how it went down. OHP7 Chin Ups7 Chin Ups5x457 Chin Ups5x457 Chin Ups5x807 Chin Ups5x907 Chin Ups5x1007 Chin Ups These felt really good after my shoulder was bothering me last round. I always get nervous now, but it looks like that pain is gone. Super stoked with this. Bench Press5 Sets10x115 I watched this video and was impressed by his intensity. I just worked on psyching myself up for all of the accessory work today. Dumbell Curls2 Sets10x30 3 Sets10x27.5 I was feeling pretty tired once I got to these. I am trying to work up my weight which made me have to drop back down to 27.5. I also needed to help myself out at the end of the later sets. I was just gassed. Kroc Rows10x27.510x3010x3510x4010x50 I really wanted to work on getting the form right and really trying to target my upper back. I really wanted something that was intense so I just wanted to shoot up the weight on the last one and really go for it. I really like these now and will probably keep them subbed in. Dumbell Incline Bench4 Sets10x35 1 Set10x40 I am just trying to up my weight a little on all of my accessory work and work on that intensity. Batwings for stretching Overall this was a great workout. I left the gym area really tired and was moving very slow in the locker room. After yesterday and today I was pretty beat. I even dropped my keys on the ground and just looked at them for a while. They were soooooo far away. 1 Day of rest and then back to it. Previous Challenges: 1Pushups: Green Belt
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