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Thread: I can count to potato! Or Rugg's 5/3/1 Journal

  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.

  2. #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

  3. #3
    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

  4. #4
    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. #5
    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. #6
    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. #7
    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. #8
    Senior Member Rugg's Avatar
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    I was on call Saturday and couldn't be more than 5 minutes away from a computer, so I didn't get to the gym. Did my deload chest workout today.

    Bench Press
    5x95
    5x115
    5x135

    Accessory Work

    Dumbell BP
    3x8x65

    Close Grip BP
    3x10x135

    Skull Crushers
    3x8x65

    Dips
    3x15 BW

    Yay, deload week is done. Tuesday starts my second wave!

  9. #9
    Garage Lifter
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    Good luck with the program. Off to a good start.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  10. #10
    Senior Member Rugg's Avatar
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    Thanks for the feedback and words of encouragement all.

    Glad to be back to full effort, even if it is the first week of 5/3/1 it felt good to push again.

    OHP
    5x85
    5x95
    5(11)x105

    Accessory Work

    Dips
    10xBW+25, 10xBW+35, 8xBW+45

    DB OHP
    5x10x40

    Hammer Strength Shrug Machine Thingy
    3x8x2.5 pps

    Lateral Raises (pause at top)
    2x12x20

    Face Pulls
    2x12x57.5

    Treadmill
    10 minutes @ 3.7 gradually increasing incline

  11. #11
    Senior Member Rugg's Avatar
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    Deadlift
    5x155
    5x185
    5(10)x205

    Accessory Work

    SLDL
    5x10x155

    Chin Ups (back was fried from the DLs)
    3x6xBW+25

    Dumbell Rows
    3x8x70

    Treadmill
    10 Minutes @ 3.7 gradually increasing incline

    Getting some more pudge than I'm comfortable with in my love handle area so Im going to start doing 2-3 complexes per week on off days. I want to keep the calories up, but the pudge down. Hoping that does the trick.

  12. #12
    Senior Member Rugg's Avatar
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    Bench Press
    5x155
    5x170
    5(13)x190

    Accessory Work
    Dips
    10xBW+25, 10xBW+35, 8xBWx45, 15xBW

    DB Bench Press
    3x10x70 (Shoulder was tweaking so I stopped at 3 sets instead of 5)

    Skull Crushers/Close Grip BP Super Set
    3x10x75

    Pec Deck
    3x10x100

    Treadmill
    10 Minutes @ 3.7 gradually increasing incline

  13. #13
    Senior Member Rugg's Avatar
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    Squat
    5x135
    5x155
    5(10)x175

    Accessory Work
    Hammer Strength Independent Leg Press
    5x10x4pps

    Seated Calf raises
    3x12x90

    Chins
    3x10xBW

    Planks
    2x60 seconds

    Treadmill
    10 minutes @ 3.7 Gradually increasing incline

  14. #14
    Senior Member Rugg's Avatar
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    Standing OHP
    3x90
    3x100
    3(10)x115

    Accessory Work
    Dips
    1x8xBW+25, 2x15xBW -- My shoulder was still bugging me from the last chest session, so I decided not to be a hero and go without the extra weight

    Seated DB OHP
    5x10x40

    Standing DB Shrugs (we'll count the 30 foot farmers walk from the DB rack to my spot as a freebie )
    3x12x90

    Lateral Raises
    3x12x20

    Face Pulls
    3x10x57.5 (dunno why the cable machine has it in such odd weight breakdowns /shrug)

    Treadmill
    12 minutes @ 3.7 -- I didnt do the gradual incline increase because my right calf was trying to cramp the whole time, I'm a wuss, so sue me.

  15. #15
    Senior Member Rugg's Avatar
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    Missed Thursday's workout due to work related crap (ok, to be honest, I chose playing Mass Effect 2 instead of going to the gym 3 hours later than normal)

    Ill be doing Thursday's workout Sunday and adding Squats to it, just so I get all my big movers done for the week.

    But for today:

    Bench Press
    3x165
    3x185
    3(10)x205

    Accessory Work
    Dips
    20, 15, 10 -- All BW sets. I looked down while doing them to help focus the chest more and it really did a number on my stamina. Ran out of juice fast.

    DB BP
    3x8x75, 2x10x65

    Skull Crusher/Close Grip BP SS
    3x8x75

    Pec Deck
    12x100,10x120, 10x150

    Treadmill
    The usual

  16. #16
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    Quote Originally Posted by Rugg View Post
    Missed Thursday's workout due to work related crap (ok, to be honest, I chose playing Mass Effect 2 instead of going to the gym 3 hours later than normal)
    at least your honest. Good effort with the pressing
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  17. #17
    Senior Member Rugg's Avatar
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    Heh, blowing up some aliens sounded much better than going to the gym at 9:30 PM after 3 hours of botched maintenance. But in retrospect, the degree of fatigue I feel right now from piling Squats and Deads + accessory on the same day makes it seem like a poor choice. Hindsight is always 20/20.

    Anyway, Sunday's workout:

    Squats
    3x145
    3x165
    3(8)x195

    Deadlifts
    3x165
    3x195
    3(10)x215

    Accessory Work
    SLDL
    3x10x165

    Hypers
    2x12xBW+25

    Chins
    3x10xBW

    DB Rows
    3x8x70

  18. #18
    Senior Member Rugg's Avatar
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    Meh, crappy workout tonight

    OHP
    5x95
    3x105
    1(7)x120

    Accessory Work

    Dips
    3x12xBW

    DB OHP
    5x8x45

    Lateral Raises
    3x10x20

    Rear Delt Raises
    3x10x10

    DB Shrugs
    3x12x90

  19. #19
    Senior Member Rugg's Avatar
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    DLs felt pretty good, but I was drained afterwards. Not a lot left in the tank for the accessory junk.

    DL
    5x185
    3x205
    1(10)x225

    Accessory Work
    SLDL
    5x10x135

    Chins
    10xBW, 5xBW+25, 5xBW+35, 8xBW

    DB Rows
    3x8x80

  20. #20
    Senior Member Rugg's Avatar
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    I'll condense Saturday and Sunday's workout in this post.

    BP
    5x175
    3x195
    1(7)x215 (Wasnt real pleased with only 7, just goes to show I need more work)

    Accessory Work

    Dips
    10xBW, 10xBW+25, 10xBW+35, 10xBW+45, 10xBW

    Close Grip BP
    3x12x135

    DB BP
    5x10x65 (Should have done these before the close grip, had a hell of a time with the last couple inches to lockout)

    Pec Deck
    10x100, 6x150, 20x70

    Went home and shoveled heavy, wet snow for an hour on slick pavement. Shoulders are friggen torched.

    --Sunday--

    Squat
    5x155
    3x175
    1(6)x195

    Accessory Work
    Smith Machine Independent Leg Press
    5x10x4pps (ok, my left leg failed on the last rep of the last set, but it was close )

    Seated Calf raises
    3x12x90

    Chins
    3x10xBW

    Hyper-extensions
    2x12xBW

    Treadmill
    10 minutes @ 3.7 gradually increasing incline

    I really focused on getting my depth to where it needs to be on my squats. I'm probably just above parallel usually, so I went with a much wider stance and tried to sit back instead of down like I ususually do. Im finding that I can get to the right depth if I relax my hips at the bottom, but I dont want to lose the tension and lose form. I guess I'll just chalk it up to a work in progress and keep at it until it feels right.

  21. #21
    Senior Member Rugg's Avatar
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    Deload week starting

    OHP
    55x10
    65x10
    95x5

    Dips
    5x10xBW

    Arnold Presses
    3x10x35

    Lateral Raises
    2x12x20

    Face Pulls
    2x12x52.5

    Regular Treadmill Stuff

  22. #22
    Senior Member Rugg's Avatar
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    DL
    10x95
    10x135
    5x145

    SLDL
    3x10x135

    Pullups - each set with a different grip
    5x5

    DB Rows
    3x10x50

    Regular Treadmill Junk

  23. #23
    Senior Member Rugg's Avatar
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    Swapped Saturday and Sunday workouts this weekend due to some traveling, still on deload so no biggie.

    Saturday.

    Squats
    10x95
    10x115
    5x135

    Accessory Work
    Hammer strength independent leg press
    3x12x3pps

    Seated Calf raises
    3x12x90

    Chins
    3x10xBW

    Hypers
    3x12xBW

    I did my squats close stance, high bar and was really suprised that I was able to hit depth without a problem. The weight wasn't heavy but I dont usually have problem with the weight, its with my flexability. So Im going to give the close / high squats a shot in the next wave to see if it works better for me.

    Sunday

    BP
    10x135
    10x155
    5x185

    Accessory Work
    Dips
    3x10xBW

    DB BP
    3x12x50

    Pec Deck
    3x10x130

    Both days had my regular cooldown on the treadmill.

    Tuesday starts my next wave of 5/3/1

  24. #24
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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.

  25. #25
    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

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