Lean Mean Machine in progress!
Go hard or go home!
GoodyGirl's Lean Mean Machine Journal
Looking good in here man! Good to see another one on the 5/3/1 train! It really is an awesome and versitile program. BTW, I gotta admit it, I'm a huge fan of vaginas too.
Ill definitely be still around. 2010 should be even better .
Looking forward to seeing your story unfold!
Plans for 2010
I guess its time to get some new goals and plans to start off the new year. I didnt make all the goals i set for last year, but some were a bit ambitious. I do feel that i got relatively close to them which is great for my first year of serious lifting.
I started off with a big focus on strength, which has been great, but i have not put on the size i would have liked to. Now with 5/3/1, i think i can put on the size i would like to, with strength still being the foundation of the routine. Therefore, i wont really change routine (only done one cycle, so i have lots more to do), but i will add some things that should help me get to my goals.
My main priority for 2010 is to lower my weight to around 200 pounds with a bodyfat of around 10-12%. At the moment i am weighing in at 220 with a bodyfat (estimated) of the low 20%. Again, i feel this might be a little ambitious, but seeing as i have little experience im not sure yet what is possible.
Main lifts wise i would like to have the following at the end of 2010:
Bench 220 for multiple reps
Squat 305 for multiple reps
Deadlift 405 for multiple reps and 500 for atleast 1 rep
Im going to add more cardio (think complexes, farmer walks and such) to help me shed the bodyfat while keeping my LBM the same at least. Im also really enjoying the higher rep work that 5/3/1 is providing me so im going to continue with that.
Last, im going to try and be strict with my diet. I feel that being strict makes me really happy. Im a perfectionist and like being in control of things. I will again use fitday to track calories and will apply carb cycling to get me where i want to be.
Hopefully, making the switch from being a student to having a full time job will still allow me to focus on lifting. However, with it only taking about 4 hours a week, i should be good to go. All of this will likely commence from the moment i get back in Holland, which will be half January. Untill then, ill do some minor work to keep active and try and keep strength up.
Tips for this are always appreciated and for everyone that has followed this journal last year, thanks for all the support. I wouldnt be where i am without your advice and motivation.
No Cycle, i will have to restart this cycle when i get back home.
It feels great to be back in a real gym. I wasnt expecting much of this session but it was AMAZING.
I was really happy with 15 reps. It was more than i got the last time and i havent had a serious session in almost 3 weeks. Deadlifting for reps left me dripping in sweat.
I failed on the last two sets of sit-ups at 9 and 7 reps respectively. I was still happy to get the reps in that i did.
On a more negative note, i gained about 3kg (6lbs) in the time i have been off. I am pretty sure that some is fluid, but i definitely put on some fat. Im going to try and be strict the last days here, but a serious effort to loose fat will have to wait until half January.
Dude, 15x300lb is freaking awesome!!! Good job.
Good luck on your goals for 2010. Mine are about the same percentage wise including the fat loss (I'm at 255 and would love to get down to 225 this year). I just have to keep my stupid diet in check. That's my weak point. Well, and being consistent on the cardio, hehe
Nice deadlifts mang, don't worry too much about the weight gain bud I'm pretty sure the world get a bit heavier with everyone gaining haha.
Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.
Very nice deads first off! Second, good luck with your goals for 2010. They definately seem like achievable goals! The 5/3/1 is great for size too man. People are telling me all the time that I'm looking bigger and bigger, but my weight keeps staying the same. I look at myself in the mirror everyday, and I look as big as I did when I was 200 and 25+% bf, only now I'm around 175-180 and about 11- 12% (or less, I'm just guesstimating here). Good job though!
Fine deads and all...good luck with those goals.
RvNijnatten's 5/3/1 Re-Comp:
Monday: OH Press 5-3-1, Upper Body, Cardio
Tuesday: Deadlift 5-3-1, Lower Body
Thursday: Bench 5-3-1, Upper Body, Cardio
Friday: Squat 5-3-1, Lower Body
OH Press - 5/3/1 Protocol
Chins - 25 Total Reps (3-5 Sets)
Incline DB Press - 3 Sets of 10
Triceps Extension / BB Curl [Superset] - 3 Sets of 10
Face Pulls - 5 Sets of 10
Cardio - 20-30 Minutes Interval Training
Deadlift - 5/3/1 Protocol
Rack Pulls - 2 Sets of 8
SLDL or Good Mornings - 3 Sets of 10
Weighted sit-ups - 5 Sets of 10
Bench - 5/3/1 Protocol
Decline Dumbbell Bench press - 3 Sets of 10
T-bar row - 3 Sets of 10
Barbell row - 2 Sets of 10
Tricep extension -1 Set of 100
Cardio - Circuit Training (3 circuits total, rest after each complex)
Squat - 5/3/1 Protocol
Front Squats - 3 Sets of 10
Leg Press - 2 Sets of 15-25
Weighted sit-ups / Back Raises [Superset] - 5 Sets of 10
DB Farmers Walk - 2 Sets of light weight for 250 feet with 3-4 turns
Cardio - Circuit Training (5 circuits total, rest after each complex)
Stretching - 5-10 Minutes of stretching
* Jump Rope for 50 revolutions
* One Arm DB C&P or Snatch for 15 reps/arm
* Box Jumps for 20 reps
Just to have it here as well. There might be little things that will change (such as the days i perform the sessions), but this will be what i am going to be doing session wise. All thanks to Tom Mutaffis.
Last edited by LuNa; 01-06-2010 at 09:03 PM.
Looks sweet. If WS doesn't work for me I'll try this.
Also interesting to see you're wrapping up with school and moving into a FT job. Whats your discipline in? What type of work are you moving into?
Lookin forward to following your progress bud.