The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member Rugg's Avatar
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    I can count to potato! Or Rugg's 5/3/1 Journal

    So I figure I'd finally break down and start journaling my workouts so I can do a better job of keeping track of what I do and giving myself some accountability to encourage better program adherence.

    Basic Info:

    Age: 37
    Height: 6'
    Weight: ~200

    I was your average flabby, sedentary, IT guy up until about April of 2009 when my daughter started referring to me as "Fat Daddy" (I couldnít be offended because she was right) and I realized what a bad example I was setting for my kids.

    I weighed about 216 at the time (my max weight was about 225) and was in the worst shape of my life. My wife and I decided to give p90x a try and after I finished the 3 month program I was down to 191 and in much much better cardiovascular condition, but I hadn't really increased my strength much (and to be fair, I did not follow the nutrition plan, so I probably didnt get all the good out of it I could have). So, I decided to start working out at the gym to try to get some mass on.

    I piddled around with a ton of different programs for a while and managed to find out that working out when you're in your 20s is quite a bit different than working out in your later 30's. I managed to tweak or injure several body parts including Rotator cuff and my lower back (which has been a constant problem for about 15 years).

    Luckily, I stumbled onto this site and started reading about SS and decided to give that a try. I was making some decent gains in my leg-centric lifts, but my OHP and Bench press really didnt progress much even after a couple of deloads. I managed to hurt my back again early in November while squatting (not stretching and warming up enough early in the morning and my back "popped" under load) which reset my squat and deadlifts again.

    I finally decided to go ahead and change up my program again to something that is a little slower progress and go with 5/3/1 and start with really low weights for my big lifts while keeping my OHP and Bench about what they were when I left off SS.

    What I have as my current lifts are:

    Bench: 245 x 1
    OHP: 135 x 1
    Squat: 185 x 5 (Previous max was 235 x 5 before injury)
    Deadlift: 225 x 5 (Previous max was 275 x 3 before injury)

    Yeah, I know the numbers look funny, but they are what they are. I donít know if I dont have good bio-mechanics for squats or if Iím just a wuss, but my squats have always been poor even though I have decent quad development (though my posterior chain is pretty sad). I am definately intimidated by doing heavy squats and deadlifts due to my lower back problems, so Iím hoping the slow but steady 5/3/1 approach will let me ease into moving some more weight without compromising my ability to walk upright, to which I've grown rather fond of (I've also ordered a squat belt from Bob's Belts. I've never used a squat belt before and hope that will assist me with some additional support and security).

    My diet is pretty loose, but this is a close approximation:

    Breakfast: Protein drink w/2 cups skim milk (Add some fruit or cereal on workout days)
    Snack: One of the following Cheese stick | almonds | Beef Jerky | Yogurt (depends on the day)
    Lunch: Fruit, PB&J, Cheese stick, sometimes Jerky
    Snack: One of the following Cheese stick | almonds | Beef Jerky | Yogurt (depends on the day)
    Dinner: Dinner is all over the place, but I generally shoot for decent spread of carbs/protein/fat
    Snack: Protein drink w/2 cups skim milk (this is generally post workout or 2 hours after dinner)
    Just before bed: 2 cups skim milk (yes, I drink a lot of milk)

    I try to lightly cycle carbs with more intake on workout days and less on my off days, but nothing too regimented. My diet was pretty bad over the holidays (I called it "love handle development", but I think its more commonly referred to as blubber), but getting back to normal now.

    I also take 5g Creatine in my morning protein drink and take the following suppliments daily:
    2g Vitamin C
    Vitamin D3
    Fish Oil
    Flaxseed Oil
    Calcium w/zinc and magnesium
    MSM
    Nitor (2 tabs in the morning and 1 in the afternoon) I am on my first batch of this and donít think I'll be continuing it after

    I sleep 5 1/2 hours to 6 hours a night (family man so the only free time I get is after the munchkins are in bed) and workout 3 times a week, usually Tuesday, Thursday, and Sunday.

    My goals:
    I want to be "noticeably fitĒ. I wonít ever compete in power lifting events, or bodybuilding, I just want to be able to walk into a room and people know that I workout.
    I want my wife to swoon when I take off my shirt (then throw it to her and tell her to do the laundry...then run away while she chases me with a stick)
    I want soccer moms to envy my wife for not having a fat blob of a husband like they do.
    I want other soccer dads to secretly hate me for making them look bad
    I want to put the fear of god into any boys who come into my house with the intention of dating my daughter when she gets to the appropriate age (which, if I have my way, will be when she's 50)
    I want to be a good role model for physical fitness for my children and their friends
    I want to continually challenge myself with new strength and physical development goals from now into perpetuity

    I'm currently almost through my first cycle of 5/3/1, here is my last workout.

    Deadlift
    5 @ 175
    3 @ 195
    1 (10 reps) @ 205 (misread my sheet and only did 205 instead of 215, whoops)

    Accessory work
    SLDL 5x10@135
    Weighted Chins 5@25, 5@35, 3@45, 3@35, 5@25, 8@BW
    DB Rows 3x8@60, then 1 set with 60 doing, 8,6,4,2,3 reps alternating sides between rep ranges but never stopping except to switch arms
    3x8@180 Smith Machine Shrug machine
    15 minutes walking at 3.8 MPH increasing elevation periodically


    I think that about covers it. I will probably add some current pictures when I get around to taking some as well. Any feedback is greatly appreciated and feel free to chime in with whatever you'd like to add. Iím open to suggestions and criticism.

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  3. #2
    Senior Member Rugg's Avatar
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    Bench Presss
    5@165
    3@185
    1(9)@210

    Accessory
    DB BP 2x10@65, 3x8@65
    Skull Crusher/Close Grip BP Superset 3x8@75
    Dips 5 BW, 5 +25, 5+35, 13 BW
    Pec Dec 2x6@150, 1x10@100

    10 minutes Walking @ 3.7 periodically increasing incline

  4. #3
    Senior Member ELmx479's Avatar
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    Hey man, good luck with the 5/3/1. It's a great program to use if you have patience. Our numbers are fairly close so it will be interesting to watch your progress.

  5. #4
    Senior Member Rugg's Avatar
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    Squats:
    5 x 140
    3 x 160
    1(8) x 185 (morning workout and I felt a little tight so I didn't go past 8 since my back was feeling a little funky)

    Accessory
    1x8@4pps Hammer Strength independent leg presss
    4x12@3pps Hammer Strength independent leg presss (again, back was feeling like it wanted to pop with the higher weight so I dropped the overall weight and added reps)
    4x8 BW stop and go pullups, each set with a different grip
    2x15 BW Hypers
    15 minutes treadmill@3.7. No incline (legs were wobbly)

    Next week starts my deload, and I'm switching to a 4 day a week program. going Tuesday/Wednesday and Saturday/Sunday. My only concern with that is that my accessory muscles might not have enough time to recover between my Sunday and Tuesday upper body workouts. But I'm willing to give it a shot.

    The reason for the change is that with a 4 day a week program, I can finish a wave every month and it allows me to work each main body part every week. Plus it makes my workout spreadsheet much easier to read .

  6. #5
    Senior Member Rugg's Avatar
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    Deload week starting (why is it that all the hot chicks are standing close by when Im on a deload?)

    OHP
    5x55
    5x65
    5x75

    Dips
    12xBW, 10x +25, 8x +35, 5x +45

    Arnold presses
    3x10x35

    Lateral Raises
    2x12x20 pausing at the top

    Face pulls
    2x15x65 pausing at the top

    Smith Machine Shrug Thingy
    3x15x2pps

    Hanging Leg Raises
    3x8
    Last edited by Rugg; 01-13-2010 at 07:46 AM.

  7. #6
    Senior Member Rugg's Avatar
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    Deadlift
    5x95
    5x115
    5x135

    Accessory Work
    RDL 3x10x135
    Pullups 12, 8, 8 BW with varied grips
    Incline DB curls 3x6x35
    DB Rows 3x8x60
    1 Plank, made it to 1:30 before I got called into work and had to leave.

    Deload week = Boring

  8. #7
    I Wanna Be Strong(er)
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    Off to a good start bro..
    Excellent choice withthe program,ive been on it about 6 months and have made very good gains..
    Last edited by T o m m Y; 01-07-2010 at 07:25 PM.
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  9. #8
    Senior Member
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    Stick w/ the 5/3/1. Especially if your recovering from an injury. I'm getting over a bad neck injury myself and I'm currently on my 11th wave and the gains just keep on comming. Check out my log for details.

  10. #9
    Senior Member Rugg's Avatar
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    Wow, impressive workout log. I do plan on keeping up with 5/3/1 until I top out on it.

    For tonights workout:

    OHP
    5x95
    5x100
    5(8)x110

    Dips
    3x10xBW My shoulders were sore in a really odd place so I didn't push too hard on the dips. No reason to risk injury on an accessory move.

    DB OHP
    5x8x50

    Hammer Strength Shrug machine thingy
    3x12x3pps

    Lateral Raises
    3x10x22.5

    Face Pulls
    3x10x52.5

  11. #10
    Senior Member Rugg's Avatar
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    Ugh, finally getting this updated.

    Thursday I spent 2 hours smashing ice at the end of my driveway, wrists, shoulders and back were sore as hell after getting about a 4 foot section (mind you thats 4 x 7 x 9-12 inches deep) finished so I didn't make it to the gym.

    Saturday morning I did my Thursday workout + Squats. Was a terrible workout. My back was still sore and I felt weak and tired.

    Squats
    5x155
    5x165
    5x185 (Yeah, no extras, just wasn't feeling it)

    DL
    5x165
    5x185
    5(10)x205

    Chins
    5x10xBW

    DB Rows
    3x10x70

    Narrow Grip Pull Downs
    3x10x150

    Usual Treadmill work except I bumped my speed to 3.8

    Sunday

    BP
    5x150
    5x175
    5(9)x205

    DB BP
    5x10x70

    Skull Crusher\Close Grip BP Super Set
    3x8x85 - This felt REALLY heavy, but doable

    Pec Deck
    3x10x150

    Incline BP Machine (Friend wanted to do em /shrug)
    2x10x150

    Usual Treadmill work.

    Later on in the afternoon, I smashed out the rest of the ice at the end of my driveway. My shoulders are ******edly sore now. Tuesday's workout's not going to be pleasant.

  12. #11
    Senior Member Rugg's Avatar
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    Tuesday's workout

    OHP
    3x90
    3x105
    3(8)x115

    Accessory Work
    DB OHP
    5x10x55 (odd how I can get more reps more easily with DBs than with the Barbell /shrug)

    Hammer Strength shrug machine thingy
    3x10x3pps

    Face Pulls
    3x10x52.5

    Lateral Raises
    3x12x20

    Planks
    3x60 seconds

    No treadmill today, ran out of time

  13. #12
    Senior Member Rugg's Avatar
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    Thursday

    DL
    3x175
    3x200
    3(10)x225

    Rack Pulls
    3x5x275

    Chins
    5x10xBW

    DB Rows
    3x8x70

    Saturday
    BP
    3x165
    3x185
    3(8)x210

    Pec Deck
    3x10x150

    DB BP
    5x10x70

    Dips
    3x10xBW

    Skull Crusher/Close Grip SuperSet
    3x8x85

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