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Old 08-08-2013, 07:44 PM   #1
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Default Something must be done: my log

Hello! I'm new here and came to the forum under DoomXII's suggestion. I'm going to try and keep my log updated on here. Some quick background:

Age: 28
Male
BW: 206
Height: 6"

I've been lifting seriously, haven't missed a single training day, for the past 7 months. Before that I messed around casually for a year with Starting Strength and cardio work, mostly focusing on dropping about 35 lbs of fat at which I was successful. In January I decided to take my training seriously, I got on a different program (Greyskull) and started tracking my food/macros. I made a lot of progress in the first 5 months and began to stall out on everything, manly because I was only eating at maintenance, which I now know is 2,600 cals daily. I was just spinning my wheels, not doing enough to cut anymore and not doing enough to sustain my weight progression or to bulk. I decided to switch to 5/3/1 BBB and start upping my calories to slowly bulk. So far so good, I'm on my 2nd cycle-2nd week or 5/3/1 and I've seen improvements in strength and in body comp. Last week I implemented the use of my new Inzer 13MM lever and hit two PRs: 365x1 Squat and 405x1 deadlift, both of which I was extremely excited about.

Goals:
-Slowly bulk for six months-one year to 220-235, after which I will cut and lean out.
-Continue strength gains and potentially compete in a sanctioned PL meet
-Stay motivated and stay focused.

Here is my log from today:

OHP
Warm Ups:
45x3x5
65x2x3

Working sets:
100x3
115x3
130x9, previous week I did 125x9 so I was satisfied with today's number.

BBB sets:
75x3x10
80x1x10
85x1x10

DB ROWS
50x1x10
60x3x10
75x1x10

DB CURLS

20x3x10
15x1x10
15x1x15

Arms are somewhat of a weak spot for me.
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Old 08-08-2013, 09:25 PM   #2
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Welcome aboard and keep up the hard work!
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Old 08-09-2013, 12:33 PM   #3
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Thanks for the welcome Kag! Was off of work today so I lifted early. Here's today's log and notes.

DEADLIFTS
Did mobility work and foam roller last night and felt pretty good going in this AM so I skipped it.
Warm Ups:
135x2x5 (one conventional, one sumo)
225x2x5 (one conventional, one sumo)

Work Sets:
265x3 - Conventional, double overhand
305x3 - conventional, over/under
340x3+9 (12) - First 10 pulled sumo w/belt, chalk, over under. Pulled an extra two conventional w/out belt just so I wasn't completely neglecting heavy conventional pulling. I recently switched to sumo because I think it's more suited for my body type and I've been having a difficult time keeping my hips down and using my legs to initiate the pull when pulling conventional. I'm not sure if it's related to my diet or just the workload but my conditioning was awful today, incredibly gassed even though the weight wasn't too difficult.

BBB sets:
225x10
215x10
205x10
195x10
185x10

decided to start heavy and pull as fast and forceful as possible with 60 seconds between sets, this is with the intention of improving conditioning when pulling/in general. These were brutally hard today.

CABLE AB CRUNCHES
70x4x10
70x1x20

DIPS ON THE BARS
Bodyweightx4x10
Weighted w/25lb plate x1x10


About to go crush a pollo plato from Dos Toros (better version of Chipotle in NYC)
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Old 08-09-2013, 12:55 PM   #4
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Welcome to the board.

You're doing well considering you're just 6" tall
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Old 08-09-2013, 01:08 PM   #5
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Haha, thanks Tannhauser. Still haven't figured out if 6" is a gift or a curse? I appreciate the encouragement!
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Old 08-10-2013, 12:41 AM   #6
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Welcome!
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Old 08-12-2013, 03:59 PM   #7
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Default 5/3/1 Cycle 2 - Week 3

Bench
Warm Ups:
45x3x8
95x1x5
115x1x3
135x1x3

Working Sets:
150x5
170x3
190x1+6 (7), this is ok but I think if I had someone spotting me I could have grinded out one or two more. I came out of the groove on the last one and had to rack it. Making progress with my bench, slowly but surely.

BBB sets:
115x5x10

V-HANDLE LAT PULLDOWNS
110x2x10
120x1x10
130x1x10
140x1x10

EZ CURL
55x2x10
45x2x10
35x1x12

Also did some mobility work and foam rolling in preparation for squats tomorrow. I was feel a little sore today and tired, not enough rest this weekend and spent all day yesterday making and canning a years with of Italian red sauce with my girlfriend's family.
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Old 08-12-2013, 04:47 PM   #8
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Welcome to MAB! Solid training and being 6'+ can be both a curse and a blessing =)
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Old 08-12-2013, 04:53 PM   #9
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Thanks for the welcome! Love the positivity on this board.
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Old 08-12-2013, 11:25 PM   #10
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Sure progress. Sounds fine to me! Keep lifting hard.
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