Kbear's Lifting Journal

[kbear0101]

Today's Workout:

Bench Press

91x3
110x3
120x12

Rep Record 120x12

Assistance:

Cable Flys-2 sets of 10 (45lbs)
Dips-bodyweight x 5, body weight x 6 (didnt have my gloves with the wrist support, could have done more)
Tricep extensions- 1x10, 1x9 35lbs


Food Consumed:

Meal 1- 4 hardboiled egg whites and a scoop of whey in water
Meal 2 – 3 hardboiled egg whites and 3 turkey sausage links
Meal 3- 4.5 turkey dogs and veggies (turkey dog=45 cals 0fat 6g protein, 420mg sodium) too much sodium???
Meal 4- protein bar (410 cal 41 carb 32g protein)
Meal 5- 4 hardboiled egg whites, string cheese, can of v8, 1 scoop of whey in water

played poker tonight and only had 1 beer : )

 

[kbear0101]

Workout:

Squats
3x115
3x130
10x145

Rep Record: 10x145

Assistance:
Prone Leg Curls: 3x8 60-70lbs
Barbell Curls-3x7 65lbs
Weighted Sit ups 2x8

*dunno why I did the barbell curls….should have done leg presses…just thought of that when I got home

Food Consumed:

Meal 1- massive bowl of cheerios and a scoop of whey in water
Meal 2- can of tuna, can of v8, cheese stick
Meal3- Protein Bar (410 cal 41carb 32g protein), turkey dog, 1 hard boiled egg white

Not sure what is on the menu for the rest of the day! Going out with friends….will post that later

 

[kbear0101]

Workout: Start of week 3!

Standing Military Press
60lbsx5
70lbsx3
80lbsx8
Rep Record 80lbsx8

Deadlifts
115x3
135x3
150x12
Rep Record: 150x12

Assistance:
Lateral Raises
65lbsx12, 65lbsx 9

*Screwed up Military Press calculations for the first 3 weeks...still had improvements though...I rounded up too much

Food Consumed:

Meal 1- massive bowl of cheerios and a scoop of whey in water
Meal 2- Protein Bar (410 cal 41g carb 42g protein), can of V8
Meal 3- Bunch of chicken, 3 slices of turkey deli meat, cheese stick, 3 hardboiled egg whites
Meal 4- 4 turkey hotdogs (0g fat 6g protein 2 g carb 45 cal) 4 hardboiled egg whites

*Mondays are difficult for me to consume a lot of food due to school

 

[kbear0101]

Meal 1- Huge bowl of cherios and a scoop of whey in water
Meal 2- Can of tuna, 1 turkey hot dog, cheese stick, can of V8
Meal 3- Protein bar (410 cal 41g carb 32g protein)
Meal 4- Steak, noodles, veggies, couple slices of bread (haven’t had bread with a meal in a long time, so good)

Snacked on crackers and peanuts

Scoop of whey in water before bed

*7 beers…ugh…still working on this, not proud of myself

*walked dog for 45mins

I am expecting losing some weight after I weigh myself after this third week…I have only had 1 cheat meal so far and my diet has been good compared to before I started working out again…I was drinking almost 10 beers a day and eating out a lot, while doing so I maintained a toned body at a little over 180lbs

I also plan to not de-load for my 4th week as I feel these 3 weeks have been pretty light

Goals to think about for tomorrow’s workout
Bench rep max 13
Dips bodyweight x 10

Any comments welcome
Take care fellas

 

[Quagmire911]

About your question last week regarding percents.

You take your max on a lift, say 200lbs as an example. Make it 90%, which is 180lbs. You then base your training off of the 180lbs.

Then using the easier format, you do 70, 80, 90% for 3 reps. So you warm with say the bar 45x5, 75x3, 105x1, then do the work sets off 125x3, 145x3, 162.5x3+, although remembering on the last set you try for as many as possible with good form. It looks like you've been doing it right.

Since you are a beginner you will be able to train longer without a deload, I'm not sure what he says about it in the book. If you're feeling alright keep on going.

Keep it up.

 

[kbear0101]

Today’s Workout:

Bench

100x5
110x3
125x11 (I did this til failure, had a spotter to see how many I could do)

Assistance:
65lb Flys x8, x6
Dipsx9!...x7
Over under tricep extensions 2x14

Food Consume so far:
Meal 1: big bowl of cheerios and scoop of whey in water, fruit
Meal 2- Protein bar 410 cal 41g carb 32g protein
Meal 3- Grilled chicken and rice
Meal 4- Grilled chicken and rice
Snacks: fruit, almonds, 2x scoops of whey in water

Still eating!

 

[kbear0101]

Today’s Workout:

Squats!
120x5
135x3
150x10 (think I could have done 1 or 2 more…don’t like to do more than 10 reps…nobody to spot me…the first few felt very light)

Assistance:
Leg Press-250x10, 300x10
Prone Leg Curl-70lbsx 8, 70lbsx8
Calf raise exercise (dunno name…have barbell on my shoulders and a step thing) 135x10, 150x10…probably less than that weight)

*my hips were aching and sore today…no idea why…didn’t have sex last night, decided to go anyway…felt like I had a good workout and my hips did not bug me at the time…now they are aching again…oh well

*hope I don’t drink too much tonight…going out with friends

Food Consumed so far:

Meal 1: large bowl of Cheerios and a scoop of whey, mini burrito my roommate told me I could eat, and some fruit

Meal 2- Scrambled eggs (2 whole eggs 3 egg whites), 3 links of turkey sausage

Meal 3- Grilled some hamburgers…had one hamburger with a bun…and another hamburger without a bun…and a scoop of whey with water

I plan on eating a lot more eggs…hopefully will be farting eggs the rest of the night!

Take care fellas!!!

 

[kbear0101]

End of week 3!
I weighed 184.3 today….so that’s about a 1.8lb gain after 3 weeks…I am getting stronger and haven’t missed a day so I am satisfied with this progress so far…I will add 10lbs to my upper and lower body training maxes for week 4 (my deload week). As long as I hit 10 reps with my PR I don’t think this is too much.

Today’s workout:

Dead lifts:

125x5
140x5
155x10-Started losing my grip on the 10th rep…felt like **** going into the gym today but I am happy with 10

Assistance:

Barbell Curls-45lbs X 10, 55lbsx8, 60lbsx 6
Weighted sit ups 3x13

 

[kbear0101]

Start of week 4!

Today’s workout:

Standing Military Press

65x5
75x5
80x10- was very pleased with this…went into the gym feeling like **** again..and came out feeling like a champion haha

Assistance:
Lateral raises

65lbs x10
65lbs x 8
65lbs x 8

Kept the assistance light as I am going to a bbq, in sort of a rush…I am sure my shoulders will be sore tmw though…

Plan on walking the dog for 45 mins later

Take care fellas!

 

[EFFORT]

What accessory work layout are you following?

 

[kbear0101]

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

 

[kbear0101]

Todays Workout:

Dead lifts
130 x 5
140 x 5
150 x 13 ….this set worked me but good…felt like I was going to faint lol
Assistance:

Kroc Rows
35lbs x 10…3 sets

Did a rear deltoid exercise x 8..then realized I will hit those doing my dips tomorrow so I stopped


Just got back from the gym 20mins ago and I am still shaking from the dead lifts


Food Consumed:
Meal 1- rice crispies and a scoop of whey

Meal 2- can of tuna, cheese stick, fruit, and a turkey hot dog

Meal 3- can of tuna, soy beans, turkey hot dog, slice of wheat toast with some butter, scoop of whey with water

I have 13 hardboiled eggs I will be eating the rest of the evening…with some fruit and cheese sticks

*might take dog for a 45min walk later...is it a poor decision to walk after squats/deads?

 

[Quagmire911]

Walking is fine after deads/squats.

Try and get some meat or eggs in at breakfast, rice crispies are shi*.

Keep it up.

 

[kbear0101]

Today’s Workout:

Bench
105 x 5
115 x 5
120 x 12

Assistance:
Cable flys: 3 sets of 8 (65 lbs…on each arm)
Dips x9, x8
Tricep extensions (using cable) 4 sets of 40 lbs


Food Consumed:

Meal1- 3 links of turkey sausage, 1 slice of plain wheat toast, fruit, scoop of whey in water

Meal2- Protein bar -390 cal 32g protein 40g carb, can of v8

Meal 3- 5 hardboiled egg whites, 1 turkey dog, cheese stick, fruit, scoop and a half of whey

Meal 4- grilled 2 hamburgers (with 2 buns)….i am bad….
Scoop of whey in water before bed….

To make things even worse…5-7 beers


*walked 45 mins with the dog

I work out in the evening anywhere ranging from 5-9pm...is it bad to eat carbs before I go to bed (leaving my drinking habits aside) ?

 

[kbear0101]

End of Week 4!
Today’s Workout:

Squats!
125 x 5
135 x 5
145 x 10 (Not very difficult…I will always stop at 10…don’t like doing more than that)

Assistance:

Leg Presses
265x 8
265x 9

Calf Raises
135x10 (3 sets)

Prone Leg Curls
70lbs x 8 (2 sets)

Food Consumed so far:

Meal 1: 3 turkey sausage links, slice of wheat toast with peanut butter, fruit, scoop of whey

Meal 2: 410 cal protein bar 40g carb 30g protein, 1 turkey hot dog, 1 hardboiled egg white

Meal 3: Can of tuna , roasted potatoes lots of them!, cheese stick, can of V8

...much more food to be had!

My workout has been a 4 day split instead of the original 3 day split that I very first posted...just one day I did shoulders and deadlifts togther


Have a fun weekend fellas!

 

[Quagmire911]

It's usually a good idea to eat carbs after a workout, it replinishes glycogen stores and facilitates muscle growth and repair.

Cut the beer, beyond that keep it up...

So you're working out 4 days a week?

 

[kbear0101]

Start of week 5!

Today’s Workout:

Standing Military Press

75lbs x 3
80lbs x 3
85lbs x 6 (did 80x10 last week…disappointed at what I did today, probably my poor diet today and being tired going to the gym..excuses!)

Assistance:

Shoulder Press
100lbs x 13 (3 sets)

Kroc Rows
35lbs x 12 (3 sets)

Food Consumed:

Meal 1: Cereal and a scoop of whey…lol Quag “rice crispies are sh1t”

So I go to school for 9 hours on Monday food is hard to come by so I snacked all day….

Snacks:
Had a can of almonds I was eating all day
270cal horrible cliff bar 20 g protein
Can of v8
Cheese stick
2 turkey hot dogs

Had 1.5 scoops of whey in soy milk right after my workout

Meal 2: can of tuna and soy beans

Meal 3: protein bar 410 cal 30g protein 40g carb

Ya I do a 4 day split Quagmire. Military Press on Monday, Deadlifts Tuesday, Bench on Thursday, Squats on Friday….I choose 2 or 3 assistance exercises depending on how I feel after that

*walked for 45mins on saturday and sunday evening...might tonight...not sure yet

*woke up in sweat last night with a stomach ache, puked, felt like a champion after that...went back to sleep....felt great today

 

[Quagmire911]

Ok we'll keep an eye on the 4 days then. The majority of people do better on a 3 day, unless the intensity is more regulated. You're also doing back to back days which isn't optimal.

Keep it up though, and you can change if need be.

 

[kickureface]

good work kbear. have you been seeing good progress on it? im on it too but im only on my 4th cycle.

quag--i think its more common to do 4 days. the 2 day you have set up is rare.

 

[Quagmire911]

You're right more will do 4 than 2, that doesn't make either optimal right enough. I do 2 purely for convenience. I'm just saying that many will do best on 3 recovery wise.

Indeed Wendler's own routine is 4 days, two hard and two lighter however. You just have to know your bodies own recovery abilites and be able to match the frequency and intensity accordingly. Level of advancement and whether you are eating/resting properly will come in to play, and most simply don't do things 100%.

If indeed Kbear can do 4 days and progress, good, he will make faster progress.