Jump to content

Recommended Posts

Yeah he's so cool! He even has a profile in the profiles section on the main site, I only got into ufc through interest in MMA, haven't watched in a while but may catch up with it I'll check by your log shortly dude and see how your mentzer stuffs coming along

Link to post
Share on other sites
  • Replies 1.2k
  • Created
  • Last Reply

Top Posters In This Topic

5/3/1 cycle 1 DELOAD WEEK Wednesday 30/01/13

 

Deadlifts

Couple of warm up sets

45 Kg x 5

55 Kg x 5

70 Kg x 5

 

Shoulder press

Couple of warm up sets

20 Kg x 5

25 Kg x 5

30 Kg x 5

 

Chin ups

X 8

X 8

X 6

 

Barbell Bicep curls For my gunzzzz

20 Kg x 12

25 Kg x 10

27.5 Kg x 10

I don't care how lame this sounds but.. Great pump baha

 

One armed rows w/ plates

5 Kg plate x 12 each arm

10 Kg plate x 12 each arm

 

Exhausted and hungry so called it off here

Link to post
Share on other sites

Decided to train tonight as I'm busy tomorrowww

5/3/1 DELOAD Thursday 31/01/13

BENCH PRESS

Warmups

20Kg (bar) x 12

" X 12

Working sets

30 Kg x 5

35 Kg x 5

45 Kg x 5

Superset to

Dips

X 12

X 12

X 12

 

Side raises w/ plates

Supersetted bent over raise w/ plates

5Kg plates x 12

2.5Kg plates x 12

 

5Kg plates x 12

5Kg plates x 12

 

Barbell shrugs

60Kg x 12

60Kg x 12

Grip was sucky so finished with plate shrugs

20Kg plate each arm x 15. super pump haha

 

Front raises w/ plate

10Kg plate x 12

15Kg plate x 12

15Kg plate x 12

 

Best song of todays training

and this

 

So I never post what I eat so here's an example of what I ate yesterday!

 

Breakfast: granary bread (toast)x2 with peanut butter and jam, porridge oats w/ soya milk, tropical juice w/ 1 and half scoops of soya protein

Snack: lemon green tea, flapjack

Lunch: Tomato and basil pasta, 2 bananas, black coffee

Dinner/post workout: 2 scoops soya protein w/ cranberry juice (750ml), 350g brown rice, mixed frozen veggies.

Snack: cereal w/ soya milk

I never count macros but maybe I should haha

Link to post
Share on other sites

HEY GUYS!!

5/3/1 cycle 2 week 1 Monday 4/02/13

SQUATS!

Warm ups

20Kg x 10

20Kg x 10

Working sets

55Kg x 5 (was supposed to be 65Kg but I miss calculated.. Fail)

70Kg x 5

80Kg x (5 or more) 8! The last two reps weren't quite parallel but felt okay!

Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt. Offputting.

 

Leg press

Heavyyyy

X12

X12

X12

 

Leg extensions 4 sets

 

Crunches

X20

X15

X10

 

Good stuff, felt good throughout, but I'm looking forward to getting heavy duty squats stands for home so I never have to go in that place again baha

Link to post
Share on other sites

Hahaha love it! If only I could change my username :P

Cheers captfit, I'm not really a fan of the leg press but thought it would be good to throw it in.

Got a fair bit of doms today but have a deadlift and shoulder workout to do after I finish work.. Wish me luck ahha

Link to post
Share on other sites

5/3/1 cycle 2 week 1

DEADLIFTS

Warm ups

20kg x 8

20Kg x 8 plenty of stretching, mostly dynamic stretches for legs.

Working sets

72.5Kg x 5

85 Kg x 5

95 Kg x (5 or more) 8! Probably a rep pb ahha, last 3 reps were mixed grip and plenty of chalk but still very happy with it, it almost knocked the living daylight out of me ahha

 

OVERHEAD PRESS

Warm up

20 Kg x 8

Working sets

30 Kg x 5

35 Kg x 5

40 Kg x (5 or more) 13! Another rep pb, felt amazing and still feeling pumped

 

Pull ups (conventional)

X 5

X 5

X 7

Thought it would be cool to apply the same rep ranges to pull ups as with the main lifts

 

Bicep/totally rad bro barbell curls

20 Kg x 10

25 Kg x 10

30 Kg x 10 just about

30 Kg x 7

This wasn't too good on my wrists, I definitely need an ez curl bar..

 

Plate rows (each arm)

5kg x 12

10Kg x 12

15Kg x 12

Superset to plate shrugs

20Kg each arm x 12

Drop set 10Kg each arm x 12

 

Done and done great session, I've got a good feeling about february

 

Link to post
Share on other sites

Yep all standing mate, which means I have to do a clean before my first rep, I don't mind though, maybe when I get some squat stands I'll use that as a help.

Are you notcing any changes with using the menter programme matey? Oh and is it snowing in wales? Its snowing in some parts but mild and sunny on the iow haha

Link to post
Share on other sites

Some guy was staring at me the whole time like I was some kind of fucking wizard firing lightening bolts from my butt.

Well, awkward to admit it, but sometimes I keep looking at guys(most of the time girls, but guys also) while squating or deadlifting to check how it is done, since I`m a noob(lifting for only 3 weeks now) and I don`t know to do it right, the proper form. I watch some youtube videos to learn, but watching someone doing it live is a whole different experience... ¬¬

 

So maybe you helped someone out with all your butt lightnings =)

Link to post
Share on other sites

Thanks jim really means a lot I'm loving 5/3/1, cheers for all the help over the months

 

Hey maybenot I suppose you're right ahha, I watch people lift out of the corner of my eye and I'm subtle about it, whereas this dude may aswell have bought me dinner hahaha

Link to post
Share on other sites

5/3/1 cycle 2 week 1 Friday 8/02/13

BENCH

warm ups

20 Kg x 10

20 Kg x 10

working sets

50 Kg x 5

55 Kg x 5

62.5 Kg x (5 or more) 12!

massively happy with this, I've been totally killing it all week and so looking forward to testing my one rep maxes!! by calculations my 1rm for bench could be 90 Kg.. I don't think I'll quite get that though, probably 80 Kg or possibly 85 Kg

 

pushups on incline

x15

x15

x15

 

Front raises w/ plates

5 Kg plate x 15

10 Kg plate x 12

15 Kg plate x 12

20 Kg plate x 8

 

band flys and tricep extensions

 

 

^ This! 1:00 onwards!

Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



×
×
  • Create New...