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#6326670 - 05/07/12 04:46 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
really...? i didn't think that was scientifically possible...?

anyhow, looking at my numbers again, i actually had an additional 7000 calorie deficit over the last 2 weeks, cause my MFP goal has me setup to lose 1lb per week, which i hadn't accounted for when i added up my weekly deficits...

either way my lifts have gone up, so it's all good in da hood...

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#6326761 - 05/07/12 05:28 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
It's absolutely possible. If you are giving the body enough protein, and it has the ability to draw extra energy from somewhere, like body fat, it will build muscle. The caloric surplus doesn't always have to come from your diet.

Now, the rules change the leaner you get, because at a certain point, your body doesn't want to surrender any more fat, but that point appears to be pretty low.

Muscle gains are far more training-related than they are diet-related, so long as you're getting adequate protein.

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#6326827 - 05/07/12 06:01 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
i've been averaging about 170-180g per day... kinda basing my needs off of LBM vs just BM... obviously still a little more than the 1g per pound of LBM so maybe it is possible that I have added some muscle size...

that'd be cool as fuck... LOL...

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#6326842 - 05/07/12 06:11 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
You should check out John Barban / Brad Howard's latest blog posts. Their goal was simply to prove an increase in LBM and a reduction in BF% with a caloric deficit. They measured before and after in a pod. Pretty cool stuff.
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#6328335 - 05/08/12 11:28 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Nailed a final this morning at school, and had tons of free time, so i hit the gym for 35 minutes on the treadmill for 425 calories burned...

no school after this week is going to allow me more time for cardio in the AM...

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#6330271 - 05/09/12 07:43 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Heading in for Deadlifts day... Feeling energetic, ready to blast some then too...

This Withings scale is really annoying the fuck out of me though... Reads 198.1 @ 20% lol, fuck your 20%... I know I'm far from hydrated when I woke up so I'll check the BF reading later but fuck I bought this thing looking for more accuracy, and I know DAMN WELL I'm far below 20, prolly approaching 13ish...

I'll post a pic after I shower today...

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#6330458 - 05/09/12 09:13 AM Re: My 5/3/1 log... [Re: DieZel]
Artvandelay
Unregistered



I'm doing deads today too


Here's a clip from my routine yesterday

http://www.youtube.com/watch?v=q57qB6Kwroo&feature=related

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#6331316 - 05/09/12 02:02 PM Re: My 5/3/1 log... [Re: ]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
yeah nice vid there Art, you're a beast...

my 1+ set today was for 250... i ended up getting 12, and then did 175x10x5, which was probably more than i needed to do cause my current training max is only 260, so my 5 sets should probably be more like 135ish... but i am going to reset my training max on this lift for sure...

anyhow, here's a pic about 1.5 hours after my training, and no food intake for about 13 hours, so i look pretty flat... i did blow out my air, and my abs were like 50% flexed, but i can see them without even having to flex them at this point... still would like to lose 5 more pounds before the end of the month, but it's not imparitive... don't like the way my leg looks, cause of the angle... my leg looks alot wider from straight on instead of the camera being off to the side...

so like 198ish in this pic...



i gotta think my BF is under 15% at this point...

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#6331350 - 05/09/12 02:14 PM Re: My 5/3/1 log... [Re: DieZel]
Artvandelay
Unregistered



Good stuff


The tattoo looks a lot better when you're jacked

What are your goals right now?

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#6331386 - 05/09/12 02:23 PM Re: My 5/3/1 log... [Re: ]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
short term (end of May is to keep cutting, and get to 195 or below)...

starting June i want to do a 6 month bulk, but only looking to add like 10-12 pounds over that time, because i then plan to do a VERY slow cut (6 months), and compete in a show in June (Keystone Classic)... I'm not looking to blow up my weight, and will need to monitor my numbers closely, cause i don't want to have to lose a shit ton of weight to get conditioned...

i figure if i can get to 205-208 and maintain about 15%BF, then i would have to cut down (lose 18 pounds over 6 months) and end up around 190 @ 7% for the show... i feel i'd be carrying plenty of muscle to be somewhat competitive... my height my be a disadvantage (74"), but I think at 190 i will look big and conditioned enough to at least get noticed...

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#6331482 - 05/09/12 02:54 PM Re: My 5/3/1 log... [Re: DieZel]
Artvandelay
Unregistered



Nice.

You're only an inch or so shorter than me. I thought you were like 5'10 or something. You carry 195-200 a lot better than me, I look small at that weight.


Competing should be interesting. Are you gonna get all tan and shit?

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#6331583 - 05/09/12 03:17 PM Re: My 5/3/1 log... [Re: ]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Well I'd use the pro tan lotion or whatever that shit is. I don't want my ink to get faded by baking in a bed. I'd likely do some tanning but will use sunblock on my arm...
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#6332765 - 05/10/12 06:53 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Huh, wasn't expecting that this morning...

Scale read 196.7... Big drop from yesterday's number... Took 2200 cals in too...

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#6332776 - 05/10/12 07:14 AM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
wasting away! don't go hx guy on me bro lol

Edited by 137 (05/10/12 07:14 AM)
_________________________
Wayne

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#6333695 - 05/10/12 01:21 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
lol, no worry about that... my goal was 195 and if i reach that before the end of the month, no worries... i'll continue my cut through the month and then start increasing my cals or just reducing my cardio a bit per week (200 cals), until i start making slight gains, then level off at that calorie level through my bulk...
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#6333707 - 05/10/12 01:24 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
How tall are you again? I seem to remember you being about my height (5'11"-6').
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#6333724 - 05/10/12 01:29 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
i'm about 6'2"... probably more like 6' 1 5/8" if you want to get technical...
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#6336394 - 05/11/12 06:04 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
and another kick ass workout today...

my bench press strength has always been pretty sad even when i was in great shape... today my 1+ set was 215, and I got 7 reps, then attempted the 8th but needed help in the middle of the rep...

moved up to 70# dbs for my 5 sets of 10... got 10 each time, and will move up again to 75# the workout following the deload week...

pullups got 5 sets of 8 and will add some weight starting the week after the deload as well...

db rear delt flyes - 30x12x3 last set only got 11 though...

weighted dips, did 3 sets of 50# for 8-10 reps each... i think i went 10,10,8... may go ahead and move up to 60# then right away...

strength continues to improve and weight loss is still happening...

going low carb next week during deload for one last attack on some bodyfat before i increase caloric intake to 2400 a day the following week, then 2500, 2600, 2700 etc... until i reach the point where i am gaining about .5#'s per week...

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#6337141 - 05/12/12 01:13 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Squats today... 1+ @ 230 I got 11 solid reps...

So I will definitely retest that lift next week and get a new training max for the next cycle...

Then did 5 more sets of squats, followed by step ups, seated calf, biceps work and finally some stuff for grip... I'll be going in this afternoon to get my cardio and abs in as I didn't have time this morning...

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#6337969 - 05/13/12 02:55 AM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
Good job Cory, I mean it, every time I fall off track or so something shitty and go to log my shame I see you still kicking ass and sticking to your plan and it's really motivating for me even though I can't lift anything until I see a dr about my lat. Really depressing not knowing what in the fuck is going on back there so it's hard to stay on it but I'm not off by too much these days.
_________________________
Wayne

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#6337990 - 05/13/12 06:02 AM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
What did you do to your back...? Hurt it lifting or otherwise...?

Hopefully you can get that taken care of soon and get back on the horse...

Just gonna hit some cardio today... Looking for a 400 calorie burn and doing that low carb thang next week... Not looking forward to it but gotta see how I react to it again... Light weights next week so not worried about "feeling rundown"...

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#6338008 - 05/13/12 07:17 AM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
I don't know whats wrong with it, its right in my infraspintas or teras minor/major area. I haven't looked in a mirror to touch but it's almost like a tendinitis flare up or something, my back in that area for no reason will just catch on fire. I think it's just how I have my hands positioned when I work at night that's causing it because I can workout just fine but just being idle and not doing something is when I feel the pain. So I can't really assume I'll most likely need an mri.

I don't want to assume it's minor and then turns out to be something a lot worse and I go on fucking it up even more working out. So I'll have to stick to jogging for the time being.
_________________________
Wayne

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#6338667 - 05/13/12 08:17 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
well get it looked at... no sense in letting it go on unchecked...

kinda not looking forward to this coming week... i want to lift, but it's a deload week... i am at least going to retest my dead and squats so that's something to look forward to...

i will hit the prescribed weights on everything else, but may throw in one "heavier" accessory exercise just to do something... i know as i progress with this, i'll need to use these deloads as recovery weeks, but at this point i'm lifting so "light" i don't need a recovery week at this point...

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#6340273 - 05/14/12 01:53 PM Re: My 5/3/1 log... [Re: 137]
mrnismo Offline
Post Master


Registered: 12/08/01
Posts: 2572
Loc: PCB
Hey 137, I have a ton of pain in that area from keyboarding jockeying all day. I have to foam roll the living shit out of that area or it starts making the whole shoulder and upper back area hurt like hell.

Not saying it'll work for you but if you get it checked out and all is 'ok' structurally then something to think about anyway.

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#6350300 - 05/18/12 07:41 PM Re: My 5/3/1 log... [Re: mrnismo]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Ok tomorrow is the end of week 8 on my 5/3/1... Finishing up my deload week and aside from the main lifts (did the prescribed reps and weights) but hit it pretty good on the accessory work... My body said go for it, no need to take it too easy this week...

Here's a pic from tonight... I'm settling at about 195 pounds on this cut, not sure of bodyfat but im guessing about 15% at the moment... Now it's time to put on size... Big areas of focus for me are going to be chest and legs... My back grows pretty well as well as shoulders and arms... See how things are going after 8 weeks and reevaluate where I need to add more focus...

Hoping to cut some bodyfat over the next few weeks as I start a maintenance level then start to increase cals ever so slightly over the next 8-10 weeks...


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#6353936 - 05/21/12 11:29 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Well I don't know if it was all the bullshit carbs I had over the weekend but I didn't feel explosive in the gym today...

My OHP went good and my set of 5+ I got 9 @135...

Then DB shoulder press I struggled as well as incline DB press... DB laterals I did 3 sets of 10 @ 30...

Banged out 5 sets of rows, shrugs then 6 sets for triceps...

Was a good day just felt weak doing the DB pressing movements...

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#6354670 - 05/21/12 03:23 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Nice job on the ohp.
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#6361668 - 05/24/12 11:27 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Deadlifts yesterday... Set of 5+ @ 255 I did 11... Prolly could have gotten a few more but I'd have been using lower back to finish move vs hips / flutes...

Leg press, leg curls, donkey calf to finish off legs then some bis and abs...

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#6382261 - 06/04/12 11:48 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Reall ticked myself off today...

My set of 1+ on my OHP was for 150lbs... So I get under the bar and only manage 3 reps... Tried 4th but didn't go...

So I'm taking the weight off and realize, drrrrrrrr, I had 160lbs on that bitch... FUARK ME...

Anyhow I was shooting for 5-6 reps cause last 1+ set I got 6... At the end of the workout I was so annoyed I went back and put 150 on the bar and squeezed out 4 reps... Definitely think I had 5-6 if I had 150 on originally... Ugh...

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#6395927 - 06/10/12 10:12 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Deload week coming up... Will do the prescribed reps and weights for the main lifts but will still be hitting the accessory work hard...

This is the end of my 3rd cycle of the 5/3/1 and looking coward to the next...

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#6396025 - 06/10/12 11:20 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
\:\(
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#6396129 - 06/11/12 02:21 AM Re: My 5/3/1 log... [Re: Silock]
Jrobski Offline
Post Master Sr


Registered: 11/24/10
Posts: 7386
Loc: Renton WAAAA
D

How do you like the 531 as opposed to the 5x5 or Madcow? What are the differences that you've seen? I'm half way through the 5x5 and I really like it. I'd like to keep going but I think I'll take a month to change it up a bit before I go back to it.

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#6396173 - 06/11/12 04:52 AM Re: My 5/3/1 log... [Re: Jrobski]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
One month is not enough to reap any benefit from the 531. Stick with the 5x5.
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#6396610 - 06/11/12 11:20 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Having used both I much prefer the 531... It's allows for more of the rep ranges that I enjoy... I mean you can certainly do more on the 5x5 but then you're kinda really badtardizing the essence of it which could make you say bad things about it later...

And yeah if you're going to go 531 commit to it... 1 month isn't going to anything for you cause it takes 2-3 months to work up to what your original max lifts were...

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#6409780 - 06/18/12 01:42 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Start of the 4th month on my 531...

Today OH Press...

140 for 5+, I got 8 reps, tried 9th but failed... that puts my 1RM at about 178...

DB presses afterwards 60 x 10,8,7
DB incline press 75 x 10,8,8
DB laterals - 30 x 10,10,10
Barbell rows - 170 x 10,10,10
Kroc Rows - 90 x 10,10
DB shrugs - 95 x 12,12,12
DB rear delt laterals - 30 x 12, 35 x 10,10
Vbar pressdowns - 3 sets of 10-12
DB kickbacks - 3 sets of 10

good workout but the db shoulder and incline presses felt really heavy today... I contribute it to the 5+ set on the OHP that kicked my ass...

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