ROM's 5/3/1 sessions

[RobMoriRB]

Training Day Note's for Work out#34

Problems: I veered from my normal Routine in the morning from eating breakfast an I forgot to take my pills(fish oill, an my GNC sports supplement pack). I also did not take as long as I usually do to warm up. That threw off my routine.

What changed: I had to drop weight after the first set On my Con. DB curles, because I did a 1x1@60 then 5x3@50, then 1x3@40. I was not able to do my shrugs an plate work because of a tweaked muscle.

NEW PB: A curl of 60lbs is my new PB, lets hope i can get it up to 70 or 80 next time around.

Injures: Tweaked my bicep an my arm pit because I was working out everyday an hard, so I am taking two days off from weight lifting to heal all the muscles.

Extra: After the work out, I went out side an ran position drills. Then I had training camp for 2 hours, an we ran through all the routes 80 times.(that put a sweat on)

Eating Log: I had just under 600 calories this morning, with 4 pancakes an cucumber an couple carrots. At lunch I got lazy an kinda cheated on the diet, an had 3 slice of pizza. so i would say 300 calories their, then supper came I had the same as lunch(lazy as hell). lol total of 1200 Calories......need to up it lol.

Questions: What would help me gain healthy weight? like food wise an how much to consume?

[big_swede]

Whats your weight, height and your 1RM on the big 3? Its hard to give you diet advoce without thisxdata!

[big_swede]

Ah, just noticed it in your first post. Sorry.

My advice would be to eat alot more protein and fats, and cut down on the carbs a bit. Eggs, steaks and alot of milk
!

[RobMoriRB]

thanks, that is what i just bought lol

[BendtheBar]

Questions: What would help me gain healthy weight? like food wise an how much to consume?

Like Swede said, eat more natural foods, but don't fear the fat. Steak, eggs, cheese, almonds, milk, sour cream, butter, olive oil.

[RobMoriRB]

Training Day for work out#35(lower body)(See work out log#35 above)

Changes: could not do DL, because trainers were cleaning the facility.(took for ever) room was 50c in their(fan system was down)
Single Leg press-did the first8 reps fine, I did 3x10 at the 150 then on the 4th set I failed on the 6th rep on each foot.
Single calf raise-Pumped the weight up starting from 135/150/225. I did every rep an set.

Breakfast- 1 4oz steak puck
-4 scramble eggs
- 2 white bread toast
Lunch -2 apple
-2 banana
- cupcake pack
- energy drink
- 1 protein drink

Total of=1456.3 calories/2300

[BendtheBar]

Good work. Enjoy the weekend.

[RobMoriRB]

Name: Set x Rep @weight
Bench 1/1/10x5/3/5@150/165/175
DB bench 1/1/10x5/3/5@60/65/70
DB fly 1/1/10x5/3/5@30/35/40
*Bent Fly 1/1/5x5/3/5@30/35/40
*seated single ROW pulls 3x5@95
*Dips 3x3@ 10lb
Tri pull 5x5@75
*=sets done together with no rest

Changes: I had to change the 5x10 sets to 10x5 sets, It was less stress full. When I changed the set by reps I took a 10 second break then went back into the work out.

Breakfast: 2 bowls of cereal
Lunch:- 4" pizza
-Mr. noodle ,raw
-1 protein shake
- 1 energy Drink
Total Cals:877/2300 calories

Note: after this weekend I will know if I am needed to bulk up or drop a little more weight. It all depends on where I will be playing this season. If I am going to up my eating of good fats like steak eggs an such. Testing to see my NEW PB will be done after next week.

[Fazc]

Welcome Rob, best of luck with your goals and your business.

Originally Posted by RobMoriRB

Bench 1/1/10x5/3/5@150/165/175

I'm having a hard time understanding your notation here, what exactly does this mean that you did?

[RobMoriRB]

I will make it easier
1x5@150
1x3@165
10x5@170
that is my bad, next time I will do an expand tree of each work out so it will be easier to understand. This is my first log so I am learning on the go. Sorry