Ark94's Workout Log

[JDid23]

Thanks J, quite the words

i know you have said this before tons of times, i just doing have the confidence like a lot of you guys haha It comes from the way i have grown up, i try and fix it all the time but its just me. I'm like that all the time, a big mental fuck. Ahh well, it'll come hopefully.

So im looking forward to workout A tomorrow. Squat, Bench, Deadlift. Hopefully i can get my Bench to 140, and Deadlift to 200+.

Curious though jdid, when you started last year what were your lifts at? And now what are they at? Did you make huge increases in the like the first 10months, then everything sort of stalls/slows as the weight gets heavier i would assume?

I started last may and lifted for maybe 3 months. I got up to around a 185 squat after one month, but hurt it squatting to parallel (while i could get depth with good form).. I was up to deadlifting around 205 for 6 reps, but i don't think i was anywhere near maxing out. Bench was around 135 and was by far my weakest. However, i didn't put much emphasis on benching form. Military was 80x8/90x4 and my rows i can't even remember.

I started up again a lot lower than where i started on all lifts in November after soccer season (why i stopped). It's been about 5 months and now, i am around 275x3 for deads and that's after a working set of 265x5. Bench is 165x3, squat 230x2 and i did 135x21 which was the hardest shit i've ever done lol. Military i recently did 105x5.

Kinda sucked missing 3-4 months for soccer because coming back was like restarting everything. Just starting 5/3/1 now so hopefully i can see some good gains from that program

 

[ExtraMile]

You cuold buy some 1.25lb mini plates to take to the gym and increase your military press 2.5lbs per workout if your finding 5lbs too hard...

 

[ark94]

[FONT=&quot]Really late to adding this, been extremely busy.
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[FONT=&quot]Workout B – Ripptoe’s 3x5[/FONT][FONT=&quot][/FONT]​

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Squat – 115lb.
Bench Press –140lb.
Deadlift – 200lb.

Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 – 75lb.
1x3 – 95lb.
1x2 – 105lb.
Bench Press Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x4 – 95lb.
1x3 – 115lb.
1x2 – 125lb.
Deadlift Warmup Sets
2x5 – no weight
1x5 – 135lb.
1x4 – 155lb.
1x3 – 115lb.
1x2 – 125lb.
Assistance Work
Dips
1x7 – BW
1x5 – BW
1x8 – BW

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[FONT=&quot]Squats – [/FONT][FONT=&quot]I thought they went well. I can get through them, and keep on moving up the weight. I will probably have a video up in 2 weeks, going to give myself some time, work on adding weight and see if my form still holds up.[/FONT]
[FONT=&quot]Bench – [/FONT][FONT=&quot]Went awesome!! Finally got 3x5 with great form! However after the first set, sets 2&3 were tough on the end reps, I still did not get any spot for it. So it feels great, going to stay there though until I can get through 3x5 fairly easy, without struggle.[/FONT]
[FONT=&quot]Deadlift – [/FONT][FONT=&quot]Went considerable better today with all the warm-up sets. I believe my form has improved, and it’s going great. I don’t think I’m squatting much anymore, just pulling and everything seems to lockout together. [/FONT]
[FONT=&quot]Weight – [/FONT][FONT=&quot]168.0lb. (Down 2 lbs....)[/FONT]
[FONT=&quot]Macros –[/FONT][FONT=&quot] [/FONT]Protein / Carb / Fat

231g / 292.4g / 119.6g
Calories - 3,361[FONT=&quot][/FONT]

 

[ExtraMile]

macro's look great!

i thought you were doing 3x5? You didnt do 3 sets of 5 for any of the above exercises...

 

[ramnares]

Macros do look great although you might be going a bit overboard with the protein, just my $0.02.

 

[ark94]

Wow i forgot to add that in EM. haha i am doing the 3x5, and i did do 3x5 for all the sets, i just forgot to put them in my log. Except i only do 1x5 for deadlift cause that is what was suggested.

Ramnares i thought i am suppose to be getting atleast 1.5g of protein, per lb' of BW.

 

[ramnares]

Since you're trying to gain muscle/mass in general you can shoot for 1.8 times you body weight but that number is based on kilograms not pounds. So since you're 168lbs, that's 76.4kg. So 76.4*1.8 means you need 138 grams of protein.

 

[ExtraMile]

no way, keep eating the macro's your eating, after all your gaining strength right? And you have gained some bodyweight too, so why change anything if what your doing now is working.

ark so after those warmup sets for example with deadlifts you did 3 sets of 5 with 200?

 

[ramnares]

Well the reason I said he should eat less protein was because his earlier posts said that he had spiked liver functions but again, just my $0.02....

 

[ExtraMile]

When that happened to him he was taking in 200g more than she is now and he was taking a big chunk of that in shakes which he is (hopefully) no longer doing.