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TKisner
08-24-2009, 03:30 PM
8/19
Chins 5x5 bodyweight
Arnold Press 5x5 155lbs
Side Laterals 3x8 20lbs
RDL- I ended up doing regular deads 5x225,275,325,345,365
Good Mornings 3x8 165lbs
Walking lunges 3x16 30lbs
Skullcrushers 5x5 65lbs
cable press downs 3x10 90lbs, 100 lbs, 100lbs
I skipped abs and calves because I hate abs and my calves are pretty decent as is. The workout took about an hour thirty hour forty so I was ready to leave.

8/23
Rack Pulls 5x5, 315,365,365,365,365
BB Rows 3x8 165
Bench 5x5 225lbs
Inclinde DB Press 3x8 65, 70, 70
Squats 5x5 225, 275, 325, 325, 325
Leg Press 3x8 120lbs
Legs Curls 3x12 70, 95, 80
Hammer Curls 3x8-12

I skipped the abs and calves again. I had to leave to get ready for class. This w/o probably took about an hour twenty hour and a half. Im getting used to the school gym again so I was just trying to figure out what weights to use. I was sipping on a biotest surge recovery w/creatine and beta alanine added in before and during the workout.

TKisner
08-28-2009, 01:36 PM
8/26
Supplements-Nitor before, Surge recovery with beta alanine and creatine b4 and during workout.

Chins 5x5xbodyweight
Lat pulldowns 150x10 170x8 160x8
Arnold Press 5x5 155lbs
Side Laterals 8x25lbs 8x20lbs 8x20lbs
RDL's 135x5 205lbsx5(4 sets)
Glute Hams 3x8xbodyweight
seated leg extensions 3x10x25lbs
dips 5x5xbodyweight+25lbs
cable pressdowns 3x10x100lbs

This is my first time doing weighted dips and RDL's. I've always been able to bang out a ton of reps on dips but now i've got a weight belt. Hopefully this will help my triceps explode. We'll see. RDL's also seem like a great way to build the hams and back.

8/28
Supplements-Nitor before, Surge recovery 2 scoops b4 and during with beta alanine and creatine

Rack Pulls 365x5x3sets 385x5x2sets
bent over barbell rows 3x8x165lbs
bb bench 5x5x225lbs
db inc bench 3x8x70lbs. This was light i'll go up in weight next week.
squats 225x5 275x5 325x5x3 sets Light weight but i was getting good depth
leg press 120x8 140x8 140x8
leg curls 3x12x80
reverse curls 5x5x55lbs
hammer curls 3x8x20lbs i did these with a very slow controlled eccentric

Good workout took probably an hour 40. Got close to passing out a couple of times when I got up too quick.

TKisner
08-31-2009, 08:13 PM
Supplements-Nitor & Nitrean Waxy Maize Pre/During workout drink before, followed the workout with a lb of boneless skinless chicken.

Chins 5x5xbodyweight
Lat pulldowns 160x8 160x8 160x8
Arnold Press 5x5 155lbs
Side Laterals 8x20lbs 8x20lbs 8x20lbs
RDL's 205x5 255lbsx5(4 sets)
Glute Hams 3x8xbodyweight
seated leg extensions 3x10x30bs
dips 4x5xbodyweight+25lbs 10xbw+25lbs
cable pressdowns 3x10x110lbs
Feeling a little sick, but consistency is key so I worked out anyways. I did the seated leg extensions alternating this time that really helped, before when doing together one leg or the other would always go up unevenly compared to the other. I used to do glute hams with bands. I'd like to get back to that point. Definetly need to bump up the dips weight. I almost feel like i'm regressing with chins but I guess I just need to keep at it. This workout went alot quicker. I supersetted some of the lighter upper body work with the machine leg work. Saved alot of time.

TKisner
09-17-2009, 12:42 PM
9/8
Squat 5x5 225,275,325,345,355
Leg Press 3x8 160lbs, 160lbs, 160lbs
Leg Curl 3x8 80,80,80
Curls

9/9
Chins BW 5x5
Arnold Press 5x5 155lbs
Lat Pulldowns 3x10 160lbs
Side Lats 3x8 20lbs
Planks 45sec, 40, 40

9/11
Deadlifts 5x3 225,305,345,375,395X2
Good Mornings 3x8 155lbs
Leg Ext. 3x12 35lbs
Dips 5x5 BW+35lbs
Cable Pressdowns 3x10 100lbs
Planks 45sec, 40, 40, 40

9/12
T-Bar Rows 5x5 70, 70, 80, 80, 80
Barbell Row 3x8 165lbs
BB Bench 5x5 225lbs
Incline DB Bench 3x8 75lbs
Face Pulls 3x10 80, 100, 100
Planks 45sec, 40, 40, 40

9/14
Squat 5x5 225, 275, 325, 345, 355
1 Leg Leg Press 3x8 70
Leg Curl 4x12 80lbs (too light going up next time)
Alt Seated Bicep Curl 5x5 20lbs
Hammer Curl 3x8 25lbs
Planks 45secX4

9/15
Chin 5x5 bodyweight
arnold press 5x5 155lbs
side laterals 3x8 20lbs
lat pulldowns 3x10 160lbs

9/16
Trap Bar Dealifts 5x5 225, 275, 325, 375, 415(2)
Good Mornings 3x8 155
Leg Ext. 3x12 35lbs
Dips BW+45lbs 5x5
Cable Pressdowns 3x10 100lbs

TKisner
10-03-2009, 05:00 PM
9/18
T-Bar Rows 5x5 80lbs
Bent Over BB Rows 3x8 160lbs
BB Bench 5x5 225lbs
DB Incline Bench 3x8 75lbs
Face Pulls 3x10 100lbs
Band Pull Aparts 3x10

9/21
Squat 5x5 225, 275, 325, 345, 365
1 leg leg press 3x8 70lbs
leg curl 3x10 85lbs
seated alt curl 5x5 25lbs
hammer curls 3x8 30lbs
planks 4x45seconds

9/22
Chins 5x5 Bodyweight
Arnold Press 5x5 155lbs
lat Pull downs 3x10 160
side laterals 3x8 20lbs
Planks 4x45 seconds

9/23
Deadlift 5x5 225, 295, 345, 265, 285
Good Mornings 3x10 155
Leg Ext 3x12 35
Dips 5x5 +45lbs
Cable Pressdowns 3x10 100lbs
Planks 4x45 seconds

9/24
T Bar Row 5x5 80lbs
Bent over bb row 3x10 165
bb bench 5x5 225lbs
db incline bench 3x8 75lbs
face pulls 3x10 100lbs
band pull aparts 3x10
planks 4x45 seconds

9/29
Squat 5x5 225,275,325,345,355
Uni Leg Press 3x8 70lbs
Leg Curl 4x12 75lbs

9/30
Chins 5x5 Bodyweight
Arnold Press 5x5 165
Lat Pull 3x10 150
Side Lats 3x8 20
Planks 4x45 seconds

10/1
Deadlift 5x3 225,295,345,370,395
Good Mornings 3x10 155
leg Ext 3x12 35
Dips 5x5 +45lbs
Cable Pressdowns 3x10 100lbs
Planks 4x45 seconds

TKisner
10-05-2009, 01:08 PM
10/2
T-Bar Row 5x5 85lbs
Bent Over BB Row- 3x8 165lbs
BB Bench 5x5 230lbs
DB Incline 3x8 80lbs
Face Pulls 3x10 100lbs
Band Pull aparts 3x10
Planks 45secondsx4

10/5
Squat 5x5 225,275,325,345,365
Unilateral Leg Press 3x8 70lbs
Leg Curl 4x12 85lbs
seat alt curl 5x5 20lbs
hammer curl 3x8 35lbs
Planks 45secondsx4
glute bridges 4x10

TKisner
10-23-2009, 08:14 AM
10/06
Chins 5x5 Bodyweight
Arnold press 5x5 155lbs
Lat pull downs 3x10 150
Side laterals 3x8 20lbs
Hip flexor stretch 4x45seconds
I accidentally went up with the arnold presses but I just managed to bang the reps out so thats a good thing. I went down on the lat pull downs just to get a better range of motion. Lately on the chins i've been going all the way down. I feel like i'm starting to make some nice progress on them.

10/07
Deadlift 5x5 225, 295, 355, 385, 405
Good Mornings 3x8 155
Leg Ext 3x12 35lbs
Dips 5x5 +45lbs
Cable Pressdowns 3x10 120lbs
Planks 4x45 seconds

10/9
T Bar Row 5x5 90lbs
Bent over bb row 3x10 165
bb bench 5x5 235lbs
db incline bench 3x8 80lbs
face pulls 3x10 100lbs
band pull aparts 3x10
planks 4x45 seconds

10/12
Squat 5x5 225,275,325,355,375
Unilateral leg press 3x8 80lbs
Glute hams 3x8 bodyweight
Leg curl 4x12 75lbs
Seated alternate curls 5x5 25lbs
Hammer curls 3x8 35lbs

10/13
Chins 5x5 Bodyweight
Arnold press 5x5 155lbs
Lat pull downs 3x10 150
Side laterals 3x8 20lbs
Hip flexor stretch 4x45seconds

10/14
Deadlift 5x5 225, 295, 355, 385, 415
Reverse Hypers 3x8 100lbs
Leg Ext 3x12 35lbs
Dips 5x5 +45lbs
Cable Pressdowns 3x10 120lbs
Planks 4x45 seconds

I managed to get strepp after this so I was down for a few days.

10/20
Chins 5x5 Bodyweight
Arnold press 5x5 155lbs
Lat pull downs 3x10 150
Side laterals 3x8 20lbs
Hip flexor stretch 4x45seconds
I need to go up on the side laterals next time

Deadlift 5x5 225, 315, 365, 395, 425
Reverse Hypers73x8 100lbs
Leg Ext 3x12 35lbs
Dips 5x5 +45lbs
Cable Pressdowns 3x10 120lbs
Planks 4x45 seconds
My grip is starting to fail on the deadlifts but we'll so for how much longer I can continue to go up. I need to buy some chalk.

TKisner
03-24-2010, 12:22 PM
Date: 3/22/10
Sleep- Above Average 8+hours
Weight:210
Calories: 1,938
Macronutrients:
Fat- 91 Grams
Protein- 258 Grams
Carbs- 23 Grams
Food- 1.88lbs chicken, 4 tbsp peanut butter, 5 eggs,14 walnuts, 1 Sprite Zero, 1 can tuna
Supplements-5g Fish oil AM, 5g Fish oil PM, 5g Creatine, 5g Beta alanine, Multi vitamin
Workout- Off Day

Date: 3/23/2010
Sleep-
Weight:
Calories: 1787
Macronutrients:
Fat- 88
Protein-229
Carbs- 23
Food- 14 walnuts, 5 eggs, 3 tbsp peanut butter, Macadamia nuts,1.6lbs chicken, Can of tuna
Supplements-5g fish oil AM, 5g creatine, 5g beta alanine, multi vitamin, 5g fish oil PM
Workout-
Military- 5x60
5x75
3x90
5x100
5x115
11x130
Chin Ups- 50 in 8 sets
Dips- 75 in 7 sets
Ab Machine 5x10x60

It was exciting starting my first 531 workout. Earlier today in one of my classes I used excel to chart out all my #'s for the next 4 weeks. After those 4 weeks I just need to change my max and it'll be good to go. I thought that was pretty cool. Walking in to a workout with knowledge of what i'm going to do has always been extremely effective for me in the past. You know you can do it and you have no excuse not to so this should be a good program for me.

I'm keeping carbs really really low for 2 reasons. Reason 1 is I have ulcerative colitis and reducing/removing carbs is supposed to help alot, and reason 2 is i'm trying to lean up considerably without having to do cardio. In two weeks i'll have a carb up, but until then i'm on my way to Ketosis or very near it.

I used my fat gripz for the first time ever. I just used them on the military. They definetly force you to grip harder. I would have used them on the chin ups, but im so bad at them I felt like it would have taken me 20 sets to get 50 reps with the fat gripz on. I'm looking forward to using them tomorrow on deadlifts and seeing how far I can go with a double overhand grip. I figure 531 has you start out so light hopefully I can get my grip up to speed during this time.

I didn't hit my macro targets, but I wasn't too far off. I would have liked to eat more cals. Tommorrow is a deadlift day.

TKisner
03-25-2010, 08:48 AM
Date: 3/24/10
Sleep- Average
Weight:
Calories: 1964
Macronutrients:
Fat- 103
Protein-240
Carbs- 27

Food-
2 cans of tuna
1/4 cup almonds
2.5 tbsp natural peanut butter
1.4 lbs chicken
1/4 cup walnuts
5 eggs

Supplements-
5g fish oil AM
5g fish oil PM
5g creatine
5g beta alanine

Workout-
Deadlift
5x155
5x190
5x230
5x250
5x285
320x10

Reverse Hyper
50lbsx5x12

Ab Machine
60lbx5x10

The fat gripz made things alot harder than I thought they would. I could only use them for two sets of warm ups beyond that I wasn't able to grip. I'm hoping that i'll be able to use them for all my db work, bench, and military presses. The deadlifts felt good. I might have been able to get a rep or two more, but i'm avoiding going to failure. I'm the type of person who bought into the your abs get enough work from squats and deads, but I don't believe that as much any more. I'll be doing the ab machine in the gym 4 days a week for a while I think.

TKisner
03-27-2010, 05:11 PM
Date: 3/25/10
Sleep- Average
Weight:
Calories: 2420
Macronutrients:
Fat- 98
Protein- 259
Carbs- 49
Food-
3 bacon slices,5 eggs,2.5 tbsp nat peanut butter,1.5lbs boneless skinless chicken,1/4 cup macadamia nuts,1can of tuna, 4 bud lights

Supplements-
5G fish oil AM

Workout- Off Day

Date: 3/26
Sleep- Poor, <7 hrs
Weight:
Calories: 1824
Macronutrients:
Fat- 94
Protein-220
Carbs- 20
Food-
1.5lbs boneless skinless chicken,3 pieces of bacon,4 eggs,1/2 cup of almonds,huge thing of popcorn @ a hockey game.

Supplements-
5g fish oil AM
5g fish oil PM

Workout-
Bench 5x95
5x120
3X145
5X155
5X180
11X200

DB Bench 5x15 65lbs

DB Rows 5x10 65lbs

Obviously I didn't add the popcorn I had at the semi-pro hockey game I went to. I have no idea how big it was. I just caved in and housed the whole tub. Life goes on. I know my calories are pretty low so when I do slip up I don't have to go slit my wrists.

The workout was solid. I was happy with the 11 reps I got on bench. I used the fat grips for the BB bench and for the DB rows. They made the rows super hard. My forearms were very pumped by the end. I think I might only use them for a couple of sets so when my grip starts to fail I don't have to keep resetting. Tomorrow is a squat day which is by far my best lift. So thats something to look forward to.

TKisner
03-28-2010, 07:44 PM
Date: 3/27
Sleep- above average 8+ hours
Weight:
Calories: 2751
Macronutrients:
Fat- 98
Protein- 264
Carbs- 70

Supplements-
5g fish oil AM
5g creatine
5g beta alanine

Workout-
Squat 5X160
5X195
3X235
5X255
5X295
8X335

GHR 5X10 B/W

Leg Press 5X15 100lbs

Workout wasn't too bad. I hadn't squatted in a while so to get 335 for 8 I can't complain. I was hitting good depth. At the body I noticed I was starting to have my upper back. I need to just focus on keeping my back more upright. Only bad thing about the workout was in the school weightroom the radio was busted. Lifting with no music sucks. Went out at night and had some beers. I go to a super small college so if your not going out to the bar you literally have no other establishment in town.

TKisner
03-30-2010, 05:11 PM
Date: 3/28
Sleep- Average

Calories: 2080
Macronutrients:
Fat- 121
Protein- 222
Carbs- 36

Supplements-
5g fish oil AM
5g fish oil PM
5g creatine
5g beta alanine

Workout- off day

Date: 3/29
Sleep- Average

Calories: 2124
Fat- 126
Protein- 220
Carbs- 22

Supplements-
5g fish oil AM
5g creatine
5g beta alanine
5g fish oil PM
Workout- Off day

TKisner
03-31-2010, 08:15 PM
Date: 3/30
Sleep- average:
Calories: 1979
Fat- 115
Protein- 218
Carbs- 21

Supplements-
5g fish oil AM
5g creatine
5g beta alanine
5g fish oil PM

Workout-
Military 5x60
5x75
3x90
3x105
3x120
11x135

Chins 50 total reps 7 sets
Bodyweight Dips 5x15

I was happy with the 11 reps on military my last set. It is enjoyable to see a progression no matter how minor it may seem. I'm trying to do all sets as explosively as possible to take advantage of the light weight. The chins and dips are getting very hard near the last sets.

Date: 3/31/10
Sleep- Below Average

Calories: 2188
Fat- 74
Protein-216
Carbs- 201

Supplements-
5g fish oil AM
5g creatine
5g beta alanine
5g fish oil PM

Workout-
Deadlift 5X155
5X190
3X230
3X270
3X305
10X345

Rev. Hypers 5x12 50lbs

Today was my first refeed day. I was super excited. I decided to start my day with 2 packets of intstant brown maple sugar oatmeal with a scoop of vanilla casein mixed in. It tastes delicious and was a good preworkout snack. The workout today went very well. I was happy with my 10 reps on DL for the last set. I made sure to do a quick reset on each rep. My form felt very good today and it felt like I wasn't wasting any energy. I brought my girlfriend with me i'm starting her on 531 as well. She maxed her bench, squat, and military. She'll be doing it 3 days a week alongside me, and probably some conditioning days mixed in because like every woman she wants to get in better shape.

Later on in the day I had 6 rice jello snacks that were creme broulet flavored. I also had another oatmeal casein snack. Just in the oatmeal today I had 30 grams of fiber. I don't know if it was the sugar alcohol in the Jello or if it was just the carbs in general, but my stomach was gurgling and I was gassy for the rest of the day.

I feel like my diet is going well it's not too hard to eat just 90% protein and fat because if you eat lean chicken you can eat a ton of fatty foods that are high volume.