Kbear's Lifting Journal

[EFFORT]

I am not quite sure what you mean, still new at this. But in the 5/3/1 program that I bought the main concentration is on the 4 lifts ( Bench, Military Press, Squats, Dead Lifts) and you pick 2-3 assistance exercises to attain symmetry. There is a huge list of assistance exercises in the program and I just pick them either randomly or to compliment whatever lift I was doing that day…hope I answered your question

I just meant the different accesory work templates. The big but boring had something like 5x10 at 50% of max and then the bodybuilder version has a lot more volume. Any how just keep up with that your doing, I do think you should switch over to 3 days a week given your experience, diet, and drinking.

 

[kbear0101]

Today’s Workout:

Deadlifts

140lbs x 3
150lbs x 3
160lbs x 13 (felt really light, depending how I do next week I am planning to add 25 lbs to my training max)

Assistance:

Low Rows
85lbs x 8
100lbs x 8
115lbs x 8

Barbell Curls
45lbs x 8
55lbs x 10
60lbs x 8

Weighted sit-ups
3 sets of 8

Food Consumed:

Meal1- 5 scrambled egg whites, 3 turkey sausage links, and scoop of whey in light soy milk

Meal2- slice and a half of pizza : ( …it was wheat pizza with ham!

Meal3- can of tuna, turkey hot dog, cheese stick, fruit, scoop of whey in water

Meal4- Protein bar 410 cal 40 carb 30g protein

Meal 5- 5 scrambled egg whites, spinach, cheese stick

Scoop and a half of whey in water after workout...still hungry....still eating


*might walk dog for 45 mins...have done this the past 4 days straight
*might have a 24oz beer before I walk my dog...it just looks so good in the fridge!

I might go to the 3 day split after 16 weeks...I feel like going 4 days a week keeps me out of trouble...but I could combine Military Press day with my Deadlift day


I feel great today!

Take care fellas...

 

[Quagmire911]

I'm pretty sure it says it in the 5/3/1, but if you were to do a 3 day it would look like:

Monday: Squat
Wednesday:Bench
Friday: Deads
Monday:Oh press
Wednesday:Squat
Etc.

And I know its tempting to add 25lbs, but that's not what he says to do. You've gone from 135x12 to 160x13 in 3 weeks, this is very good.

Keep it up.

 

[kbear0101]

Today's Workout:

Bench

115lbs x 3
120lbs x 3
125lbs x 12

Assistance:

Cable Flys
2 sets of 45-50 lbs x 8

Dips
Bodyweight x 10! BW x 9...getting stronger with these! Didnt have my gloves with the wrist support so they fkn hurt afterwards

Over-Under Tricep extensions
55-80lbsx 14...2 sets


*too lazy to post diet today...will be similar to other days

 

[kbear0101]

Today’s Workout:

Squats!

135lbs x 3
145lbs x 3
155lbs x 11

Assistance:

Leg Press
265lbs x 10 (3 sets)

Calf raises
145lbs x 10 (3 sets)

Prone Leg Curls
75lbs x 8 (3 sets)

*probably walk my dog tonight, will be my 8th day straight walking for 45 mins
End of week 5!
Eager to start my 5/3/1 for next week

Take care fellas

 

[Quiksilver]

good work

 

[kbear0101]

Start of week 6!

Today’s Workout:

Standing Military Press

70lbs x 5
80lbs x 3
90lbs x 8 (I was very pleased with this as last week I only could do 85lbsx6)

Assistance:

Shoulder press
120lbs x 10, x 10, x 11

Kroc Rows
45lbs x 10 (3 sets)

Weighted sit ups
3 sets of 10

*might walk dog if I have time after studying
*haven’t drank in 2 days

 

[kbear0101]

Today’s Workout

Deadlifts
135lbs x 5
150 lbs x 3
165lbs x 12 (felt good)

Assistance:

Lat Pull Downs
3 sets of 10…forgot weight

Barbell Curls
45lbs x 10
55lbs x 8
60lbs x 10? Not sure on the weight I went to get a drink of water and some skanks jacked my spot…I got played (had to use a diff barbell)

That’s all for today folks
Take care

*prob walk dog for 45mins
*3 days without drinking

 

[kbear0101]

Today’s Workout

Bench
105lbs x 5
120lbs x 3
135lbs x 8 (Felt really strong on the first few)

Assistance:

Cable Flys
150lbs x 9, 150lbs x 6

Incline
75lbs x 8 (3 sets) very light

Dips
Bodyweight x 10, BW x 8 (Think I could have done more dips if I had not done incline)

Dip Machine (you sit down on it)
105 x 8 (3 sets)

Will my upper pectorals develop with as much definition if I don’t incline? I realized that I have not done this at all.

I am considering doing my first deload next week...I have been hurting/sore almost every day for the last 6 weeks...I am hesitant to do this though. What do you guys think?

Tomorrow will be the last day of my 6th week, I am excited to weigh myself to see if i have made any progress.


*I have not drank in 5 days
*Will walk my dog for 45 minutes tonight

I feel great!

Take care everyone

 

[Quagmire911]

Good work.

Working out will make you feel sore and you will probably have some soreness most of the time if you are working out 4 days a week.

A deload might be a good idea, especially because you are doing 4 days. However if it's only muscle soreness and the weights are still going up, it would make me hesistant to deload. If it isn't too bad, doing another cycle might be a good idea.

Incline is meant to be better for pec development, however I've heard dips can be as good or better. You could add in incline db bench as an assistance. You could also just do incline bench as your main exercise, if you aren't planning on powerlifting anytime soon, it has less potential for causing an injury.

Btw, is there any reason your doing cable flys and the dip machine? Seems like you're putting some stuff in there for the sake of it, which may actually detract from your training.

Good job on not drinking for 5days, and keep up the good work.

Quagmire

 

[frenchbeauty]

Kbear great work keep it up. Staying away from ethanol is the hardest part

 

[kbear0101]

Thanks for the feedback guys.

It is usually only muscle soreness and the weights are going up still. Except one time I kept locking my legs out doing Leg Presses...that left my knee cap hurting for a few days which resulted in me having a gangster limp for 2 days…lesson learned : )…so no deload next week!

In regards to the cable flys…I do them because it puts a lot of strain on my body and my chest feels completely sore the next day after doing them…is this a poor exercise…maybe use some dumbbells instead?

The dip machine…was hoping with some extra tricep stimulation it might help me on my regular dips…should I scrap this exercise?

I have been doing some reading and it seems doing a 3 days split may be more beneficial for what I am trying to accomplish…really enjoy going 4 days a week though…not sure yet

Enjoy your weekend!

 

[kbear0101]

End of week 6!

As far as gains I am a little disappointed. I gained 0.3 lbs in the last 3 weeks. Putting me at 184.6 currently. I have gained 2.1lbs total in 6 weeks. This 0.3lbs will be used as motivation to eat more, I have a long way to go. I have done some reading and my PWO nutrition was not good, I read War Boss Alex PWO guide and will benefit from that.

Today’s Workout:

Squats!

135lbs x 5
145lbs x 3
160lbs x 10

Assistance:

Leg Press
265lbs x 10 (3 sets)

Standing Calf Raise
145lbs x 10 (3 sets)

There was a smaller lady next to me while I was doing calf raises…she was squatting 205 lbs…I got owned!!! Hahaha…usually do not see women squatting at all at the gym…just walking around looking pretty

I am off to enjoy the weekend, you all do the same!

 

[Quagmire911]

I've not heard good things about cable flys, and machines are generally crap. Just because an exercise can make you very sore, doesn't mean it is doing you any good. I'd stick to the bread and butter, do your bench and then a few assistance exercises such as dips and db presses.

Warboss knew his stuff. He trained me for a while and I was eating a minimum of 12 eggs and 500g of beef a day. Beef and eggs are king- I put on weight fast.

Myself and Effort have both said we think a 3 day would be more suitable, especially if you're recovery abilities are hampered by drinking or whatever else. Once the weights get heavy, and you are getting stronger quickly, it'll be a lot more difficult to recover and unless you are gifted you'll hit a wall.

Anyway, keep up the good work.

Quagmire

 

[kbear0101]

Start of week 7

I read the 5/3/1 Manual again for the hell of it. For the next 8 weeks I will be going Sunday/Tuesday/Thursday (thanks to Quag and Effort). And I will be doing a variation of The Periodization Assistance template. My short term goal for these 8 weeks is to gain 4-6lbs.

Today’s Workout:

Standing Military press

65lbs x 5
75lbs x 5
85lbs x 8


Assistance:

Kroc Rows

4 sets of 10 (starting off light and ending at 40lbs)

Lateral Pull downs

4 sets of 10 (started off light and I think ended at 90lbs)…after my second set I felt like I was going to puke…was thinking about going home…but then I told myself to man up and stop being a *****…came back like a champ

Dips
4 sets of 10 (bodyweight…very satisfied with this)

…cannot help myself but smile at the women doing kegels…always have an urge to put my fist in the air and yell Kegels! At them and walk away…

*went out with friends this weekend, although I did drink…not nearly as much as I did earlier I just don’t feel the need to keep drinking a ton

*do you fellas think that walking 45mins a day was too much cardio the last couple weeks? Maybe I should drop it to 3 days a week or so?...I really enjoy walking my dog at night

*Periodization Assistance calls for 5 sets of 10-20 reps (I could only do 4 sets)…do you believe that this is too much volume for what I am trying to do?


Enjoy your day people

 

[kbear0101]

Today’s Workout

Dead Lifts

135lbs x 5
145lbs x 5
160lbs x 10 (Easy…didn’t have my gloves on so my grip was weak at the 10th rep)

Assistance:

Hack Squats
135lbs x 8 (4 sets) was sweating bullets after this…worked me good

Prone Leg Curls
65-80lbs x 8 (4 sets)

Weighted Sit-ups
X10 (4 sets)

…feel like puking : )

 

[kbear0101]

Today’s Workout:

Bench

95lbs x 5
115 x 5
125 x 9 ( had a spotter did 9 solo and then the other 2 til failure…felt a massive head rush after this, thought my nose was going to bleed…never recovered…went home, had to lay down for a bit)

Assistance: (I had to do this first because all of the benches were taken)

Reverse Grip Barbell Rows

4 sets of 10 (started off light and ended at 100lbs x 10)

I will try harder on Sunday

 

[kbear0101]

Thought I was being a massive p*ssy on Thursday...After posting my

workout I started having moderate pain in my pelvis for 4ish hours until I

could fall asleep....went to the doctor on friday morning and he told me that I

have an inguinal hernia...have to go to another doctor on Tuesday morning.

In the meantime, I am going to relax...I deserve a cheat meal...gonna go to

Arby's!

 

[kbear0101]

Went to a general surgeon today. Since the pain was intermittent I do not

require surgery yet. Apparently a lot of people live with inguinal hernias. He

told me to drop the bent over rows as that puts a lot of strain on my pelvic

area...he told me to try face pulls, db rows, or a cable row machine instead

(I was surprised how knowledgeable this doctor was about the gym)...I came

home and looked at the 5/3/1 and laughed because all of those exercises are

in the manual)...anyway he said if I feel well that I can return to the gym on

sunday...Good news I suppose...we will see what happens on sun.

Take care fellas

 

[kbear0101]

Had an ultrasound today…was uncomfortable..Anyway the surgeon told me that I will not need surgery yet…if I find any exercises that irritate it to knock it off. I am allowed back in the gym : ) So…


Today’s Workout:

Squats!

115lbs x 5
135lbs x 5
150lbs x 10 (easy)

Assistance (kept it light weight)

Leg Press
135lbs x 10 (4 sets)

Low Rows (Cable)
Started 50lbs worked up to 100lbs x 10 (4sets)

Was supposed to do sit-ups…didn’t feel like it

*will walk dog for 45mins later
*end of week 7
Sleep well people!