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Tblock1
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No he just said he did 3x5 with everything but deadlift, for deadlift he did 1x5x200. Good work on breaking the 200 pounds barrier on deadlifts ark!!!!!!!
Ark94's Workout Log
- Thread starter ark94
- Start date
No he just said he did 3x5 with everything but deadlift, for deadlift he did 1x5x200. Good work on breaking the 200 pounds barrier on deadlifts ark!!!!!!!
Thanks guys! I too and happy i finally got to 200 on deadlift.
Jdid, i only do double overhand grip on deadlifts right now. Not sure if thats okay, but thats what i have been doing all the time.
Okay, so i come with my workout log today!! and few question on weight/diet...
So i am still doing the same, had a cheat meal today
First one this week, i usually only ever have 1 a week, max 2. So i weighed in on Wednesday, 168.0lb. I weighed in today at 167.0lb...
Btw, i have stopped all my protein shakes, i have for the last 2, almost 3 weeks now. Not sure if its normal to lose weight on a bulk first time, but its a bit worrying.
My workout was a bit messed today. Had to work in with some guy i didn't know, and i messed up a few things just on my military press.
Workout B – Ripptoe’s 3x5
Squat – 110lb.
Military Press – 85lb.
Bent Row – 120lb.
Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 - 75lb
1x3 – 85lb.
1x2 – 100lb.
3x5 – 120lb.
Military Press Warmup Sets
2x5 – no weight
1x5 – 55lb.
1x5 – 65lb.
1x5 – 75lb.
Get's weird here (At working set weight of 85lb)
1x5 - 85lb.
1x4 - 85lb.
1x4 - 85lb.
1x3 - 85lb. (So i fucked up and ended up doing my warmup sets all by 5 reps, and it sucks. I was dead by the working set, not even sure why i did 5 reps for the working sets today
. Anyways, I ended up doing a 4th set of 3 to make up for the 2nd and 3rd set of 4.)
Bent Row Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x3 – 95lb.
1x2 – 115lb.
3x5 – 120lb.
Assistance Work
Decline Situps w/barbell
3x5 – 95lb.
Hyper Extensions
3x10 – 10lb.
Chinups
3x5 - BW
Weight - 167.0lb
Macros - Calculating them, will have them up tonight.
Military Press - So today i had to work in with another guy. So normally i would do warmup sets of 2x5, 1x5, 1x4, 1x3, 1x2 and then working set. Today, no clue why, i guess i felt intimidated and didn't want to do 4 reps then move it up i guess, so i did 1x5, 1x5, 1x5, 1x5 and that wore me out. Shouldn't have done that, but i felt intimated i guess. So i ended up being worn out by my second working set, and only got 4 on my 2nd and 3rd set. So i did a 4th set of 3 to makeup for it.
Squat - Went great, not much to say or ask. Moving along nicely, and taking my time.
Bent Row - Okay, so i went through my warmup sets, and by the 1x2 set, of 115lb's it was tough, and i thought no way can i do 3x5 of 125lb'swithout having absolutely shitty form. So i dropped it down to 120lb's, and kept decent form. I am going to stay there until 3x5 become easy enough for myself to move it up like i do on all the other lifts.
Other than that progress is going great! Only thing I'm worried about is my weight dropping :S
Jdid, i only do double overhand grip on deadlifts right now. Not sure if thats okay, but thats what i have been doing all the time.
Okay, so i come with my workout log today!! and few question on weight/diet...
So i am still doing the same, had a cheat meal today
First one this week, i usually only ever have 1 a week, max 2. So i weighed in on Wednesday, 168.0lb. I weighed in today at 167.0lb... Btw, i have stopped all my protein shakes, i have for the last 2, almost 3 weeks now. Not sure if its normal to lose weight on a bulk first time, but its a bit worrying.
My workout was a bit messed today. Had to work in with some guy i didn't know, and i messed up a few things just on my military press.
Workout B – Ripptoe’s 3x5
Squat – 110lb.
Military Press – 85lb.
Bent Row – 120lb.
Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 - 75lb
1x3 – 85lb.
1x2 – 100lb.
3x5 – 120lb.
Military Press Warmup Sets
2x5 – no weight
1x5 – 55lb.
1x5 – 65lb.
1x5 – 75lb.
Get's weird here (At working set weight of 85lb)
1x5 - 85lb.
1x4 - 85lb.
1x4 - 85lb.
1x3 - 85lb. (So i fucked up and ended up doing my warmup sets all by 5 reps, and it sucks. I was dead by the working set, not even sure why i did 5 reps for the working sets today
. Anyways, I ended up doing a 4th set of 3 to make up for the 2nd and 3rd set of 4.)Bent Row Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x3 – 95lb.
1x2 – 115lb.
3x5 – 120lb.
Assistance Work
Decline Situps w/barbell
3x5 – 95lb.
Hyper Extensions
3x10 – 10lb.
Chinups
3x5 - BW
Weight - 167.0lb
Macros - Calculating them, will have them up tonight.
Military Press - So today i had to work in with another guy. So normally i would do warmup sets of 2x5, 1x5, 1x4, 1x3, 1x2 and then working set. Today, no clue why, i guess i felt intimidated and didn't want to do 4 reps then move it up i guess, so i did 1x5, 1x5, 1x5, 1x5 and that wore me out. Shouldn't have done that, but i felt intimated i guess. So i ended up being worn out by my second working set, and only got 4 on my 2nd and 3rd set. So i did a 4th set of 3 to makeup for it.
Squat - Went great, not much to say or ask. Moving along nicely, and taking my time.
Bent Row - Okay, so i went through my warmup sets, and by the 1x2 set, of 115lb's it was tough, and i thought no way can i do 3x5 of 125lb'swithout having absolutely shitty form. So i dropped it down to 120lb's, and kept decent form. I am going to stay there until 3x5 become easy enough for myself to move it up like i do on all the other lifts.
Other than that progress is going great! Only thing I'm worried about is my weight dropping :S
fuck i know extra jesus. I was just saying i see the point why people do it in winter, and its weird since im used to being so fucking active during the summer.
[FONT="]
Squat – 125lb.
Bench Press –140lb.
Deadlift – 205lb.
Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 – 85lb.
1x3 – 105lb.
1x2 – 115lb.
[/FONT]
[FONT="]Bench Press Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x4 – 95lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT]
[FONT="]Deadlift Warmup Sets
1x5 – 135lb.
1x4 – 140lb. (warmup I didn’t realize I fucked it up that badly haha)
1x3 – 150lb.
1x2 – 155lb.
[/FONT]
[FONT="]Assistance Work
Dips
1x5 – BW
1x5 – BW
1x5 – BW (I definitely could have done more, but not clue why I added 10 lbs on the first two reps, then the stupid weight fell from under my feet, so I just did end 3.)
[/FONT][FONT="]
Squats –[/FONT][FONT="] So a note here, maybe its good. When you guys tell me to use power through my heels, when you do that, do you feel it in your quads (the top part of your thigh), because when i was using power through my heels, i could feel it in my quads a lot more. Squats have been going great so far, nice steady increase. Nothing much else to say, i just want to squat deeper. [/FONT][FONT="]
[/FONT][FONT="]Bench –[/FONT][FONT="] Great, got through all 3 sets fine. Only the last rep on the 2nd set was tough, no spot needed though i got through it, and the last 2 reps on the 3rd set was tough, still got through it on my own.
[/FONT][FONT="]Deadlift –[/FONT][FONT="] Went awesome. I am improving my form more, and i think from the last time you saw it, that it is a lot better.
[/FONT][FONT="]
Weight – [/FONT][FONT="]166.0lb. [/FONT][FONT="]
[/FONT][FONT="]
Macros –[/FONT][FONT="]
[/FONT]
[FONT="]Protein[/FONT][FONT="] / Carb / Fat
[/FONT][FONT="]176.7g / 194.0g / 120.6g (for the protein, minus the broccoli, blueberries, and bread protein this is what it comes to)
(with bread protein, it comes to 195.6g)
Calories - 2,683[/FONT]
Fuck, i have no idea whats going on with the bulk diet. I think I am going to have to add a sandwhich. Few questions about the diet.
I notice my carbs are low, and i need a lot more carbs. Suggestions? Should i start having a lot of bread with margarine on it? Just bread alone? What sorts of things to add carbs.
Also, my calories are low, so i am going to have to up them to 3000 atleast. I know i am upping my breakfast from 4 eggs, to 6, and from 2 slices of bread to 4.
[FONT="]Workout B – Ripptoe’s 3x5[/FONT]
Squat – 125lb.
Bench Press –140lb.
Deadlift – 205lb.
Squat Warmup Sets
2x5 – no weight
1x5 – 65lb.
1x4 – 85lb.
1x3 – 105lb.
1x2 – 115lb.
[/FONT]
[FONT="]Bench Press Warmup Sets
2x5 – no weight
1x5 – 75lb.
1x4 – 95lb.
1x3 – 115lb.
1x2 – 125lb.
[/FONT]
[FONT="]Deadlift Warmup Sets
1x5 – 135lb.
1x4 – 140lb. (warmup I didn’t realize I fucked it up that badly haha)
1x3 – 150lb.
1x2 – 155lb.
[/FONT]
[FONT="]Assistance Work
Dips
1x5 – BW
1x5 – BW
1x5 – BW (I definitely could have done more, but not clue why I added 10 lbs on the first two reps, then the stupid weight fell from under my feet, so I just did end 3.)
[/FONT][FONT="]
Squats –[/FONT][FONT="] So a note here, maybe its good. When you guys tell me to use power through my heels, when you do that, do you feel it in your quads (the top part of your thigh), because when i was using power through my heels, i could feel it in my quads a lot more. Squats have been going great so far, nice steady increase. Nothing much else to say, i just want to squat deeper. [/FONT][FONT="]
[/FONT][FONT="]Bench –[/FONT][FONT="] Great, got through all 3 sets fine. Only the last rep on the 2nd set was tough, no spot needed though i got through it, and the last 2 reps on the 3rd set was tough, still got through it on my own.
[/FONT][FONT="]Deadlift –[/FONT][FONT="] Went awesome. I am improving my form more, and i think from the last time you saw it, that it is a lot better.
[/FONT][FONT="]
Weight – [/FONT][FONT="]166.0lb. [/FONT][FONT="]
[/FONT][FONT="]
Macros –[/FONT][FONT="]
[/FONT]
[FONT="]Protein[/FONT][FONT="] / Carb / Fat
[/FONT][FONT="]176.7g / 194.0g / 120.6g (for the protein, minus the broccoli, blueberries, and bread protein this is what it comes to)
(with bread protein, it comes to 195.6g)
Calories - 2,683[/FONT]
Fuck, i have no idea whats going on with the bulk diet. I think I am going to have to add a sandwhich. Few questions about the diet.
I notice my carbs are low, and i need a lot more carbs. Suggestions? Should i start having a lot of bread with margarine on it? Just bread alone? What sorts of things to add carbs.
Also, my calories are low, so i am going to have to up them to 3000 atleast. I know i am upping my breakfast from 4 eggs, to 6, and from 2 slices of bread to 4.
Last edited:
Another thing, i really have to fix my bulk up. My macros fucking blow!
p / c / f
31% / 28% / 41%
Those numbers suck. I hear that a carbs should be 50, fat should be 20, and protein should be 30.
I am getting all clean fat, but its a lot. I get 36g of fat alone from milk. 28.6g from eggs. Today my fat would have been in the 90's, but i had lamb loin chops. And it got up by 30.
p / c / f
31% / 28% / 41%
Those numbers suck. I hear that a carbs should be 50, fat should be 20, and protein should be 30.
I am getting all clean fat, but its a lot. I get 36g of fat alone from milk. 28.6g from eggs. Today my fat would have been in the 90's, but i had lamb loin chops. And it got up by 30.
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