Stingers sexy summer workout log

[Stingers]

So let me share a little backround with you guys.
Ive been lifting for about 2 years so I'm not new at this. Currently the only supplements I am taking are

Creatine Monohydrate from truenutrition.com/p-1047-creapure-creatine-monohydrate-powder-100-grams.aspx?

Beta Alanine from http://truenutrition.com/p-990-beta-alanine-powder-100-grams.aspx

Syntha-6 protein powder http://www.bodybuilding.com/store/bsn/synth.html

Jack3d for the days that I feel fatigued and need a boost http://www.gnc.com/product/index.jsp?productId=12553280

For all the broscientists out there creatine monohydrate is 100% safe there has been extensive research and tons of studies done on it so don't say its bad. The current diet I am on is IIFYM, aka flexible dieting. The current program I am on is Jim Wendlers 5/3/1 (great program by the way).

Finally my goal for the summer is to build more muscle, gain strength, and shed that remaining fat I have lying around.

Photos
Mesocycle 1:
http://s1177.photobucket.com/user/a...F-2107FE8E0DEF-5487-000002BBFA35328B.jpg.html
http://s1177.photobucket.com/user/a...9-9C418B888201-5487-000002BBEE21C78B.jpg.html
http://s1177.photobucket.com/user/a...6-71B8CE2854A0-5487-000002BBF4FBCA3A.jpg.html

 

[Stingers]

Jim Wendlers 5/3/1

So the Jim Wendlers program is basically a 4 week mesocycle style program meant to increase strength and build size depending on how you set it up. it is based on the 4 main lifts Bench Press, Squat, Deadlift, and Overhead Press these will be how your days are going to be split up.
Example is
Week 1
Monday - Overhead Press 5x3
Set 1 75% of max
Set 2 80% of max
Set 3 85% of max.
and then repeats over the 3 next lifts, I work out on Monday, Tuesday, rest Wednesday then work Thursday, and Friday.

Week 2
Monday - Overhead Press 3x3
Set 1 80% of max
Set 2 85% of max
Set 3 90% of max

Week 3
Monday - Overhead Press
this is when it gets interesting
Set 1 5 reps of 75% of max
Set 2 3 reps of 85% of max
Set 3 1 rep of 95% of max

Week 4
Finally the deload week
Monday - Overhead Press
Set 1 5 reps of 60% of max
Set 2 5 reps of 65% of max
Set 3 5 reps of 70% of max

then at the end of a mesocycle you start over but add 5 pounds to your bench and overhead press and add 10 pounds to squat and deadlift.

Depending on how you set it up you add isolation or different exercise variations, Im not going to go into detail but if you want to learn more look at this website
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

 

[Stingers]

Monday 5/27/13

Overhead Press
Max: 145 lbs.

Took Jack3d, Creatine, and Beta Alanine Pre-workout

Set 1
3 x 5 110 lbs.
90 second rest
Set 2
3 x 5115 lbs.
120 second rest
Set 3
3 x 6 125 lbs.
150 second rest

Bodyweight Dips
Posterior Deltoids DB raises
Lat Pull downs
Anterior Deltoids machine press
3 sets of 12 Circuit 90 second rest in between

Forgot to mention but I did 5 x 100 yard sand sprints in the evening.

 

[TheStig]

Same exact supplements I take. beta alanine, protein, creatine, animal rage for cardio days, and good ol jack3d (pre ban original).

 

[Stingers]

Same exact supplements I take. beta alanine, protein, creatine, animal rage for cardio days, and good ol jack3d (pre ban original).

I've yet to try animal rage and man you gotta love that old jack3d <3

 

[Krueg]

Welcome aboard! Good to see the log up. I'm also following Wendlers program (3/5/1 in my case). Look forward to seeing some PR's!

 

[TheStig]

I've yet to try animal rage and man you gotta love that old jack3d <3

Rage is great...no crash like jack, it's like an endless supply of energy, a little cleaner and more focused than jack, but jack seems to give me more of a feeling of raw power.

 

[Stingers]

Yeah I dont like the cracked out feeling after the workout, I might consider rage later on when I get a chance to buy it.

Thanks Krueg! about to leave to go to the gym right now.

 

[Stingers]

Tuesday 5/28/13

Squat
Max: 335 lbs. (ATG)

Took Creatine and Beta Alanine pre workout. No Jack3d since I felt excellent.

Set 1
3 x 5 235 lbs.
90 second rest
Set 2
3 x 5 250 lbs.
120 second rest
Set 3
3 x 7 270 lbs.

DB Jump squats
Db Lunges
Front Squats
Calf Raises
4 x 10 circuit 90 seconds of rest in between

My legs are DONE for the day.

 

[cuzza]

I might be being stupid here but... are you just writing down your lifts in a weird way or doing volume?

For example:

Set 1
3 x 5 235 lbs.
90 second rest
Set 2
3 x 5 250 lbs.
120 second rest
Set 3
3 x 7 270 lbs.

This reads as if you're doing:
5 x 235
5 x 235
5 x 235
5 x 250
5 x 250
5 x 250
7 x 270
7 x 270
7 x 270

Know what I'm getting at?


Crack on anyway - 5/3/1's great!

 

[Stingers]

Its just the way Im writing them haha

 

[cuzza]

Fair one, I wasn't trying to be a **** haha.