Started 5/3/1 today.

Mil press
5x75
5x85
5+(12)x95
5sets of 10x65

15mins biking

Also put up 275x5 on squat to find out my max for friday, while I feel like I could of possibly gone a bit heavier I think its best to just start with that and go from there. I am content making progress and since 275 is still doing my bodyweight in squats its not that bad imo.

Leg still feels somewhat weird but I am not going to worry about it unless it hurts which it does not.

injuries suck, gz on getting back into it.

Tuesday April 6

Deadlift

135x8
225x5
255x5
290x5
330x5+(8)
185x10 x5

DB row
70x10
85x12

Shrug
135x10
225x10
315x8(S)
135x30

15min biking

I thought I would of been able to get more on the 330, possibly 1 maybe 2 but wanted to make sure my first week fully back I did not do something stupid to my leg again.

Remember to leave 1 in the tank..Great job dan!

Wednesday April 7

BB curls - 45x8 55x8 65x8 75x8

Rev BB curls - 45x8 55x8 65x5

crunches on ab machine

20mins biking

Didnt do much today, mainly went just to bike but felt like doing curls for some reason

*edit*

Also weights been staying steady at between 277-280 for the last week or so now and I cant seem to get it to drop even with the added cardio and back to lifting...could it be due to now I am adding muscle which is going to take longer to lose it or Been following diet to 90-95% efficiency, and I had hopes of dropping more by now to hit my goal for the end of this trimester but am not sure that will happen now

This post has been edited by smoked on Wed - Apr 7 2010 - 07:49:01

Why are you doing anything on Wednesday..other than cardio.

And I think next wed will just be cardio/stretching

Diet/weight thing still making me

Don't do that on Wednesday lol

Why are you doing 3,000 curls anyway?

No real reason apart from I felt like I should lift something before doing cardio

and obligatory gotta work dem guns yo

If you want good arms just deadlift a lot

Thursday April 8th

Bench

135x5
150x5
170x5+(13)
135x10 x5

Dips w/assistance 2x 8

15mins biking

Yup, get strong on bench, DL and pull ups and you'll have dem bigz gunz

Friday April 9th

Squat

135x8 warm up

185x5
210x5
240x5+(10)

155x10
135x10 x4

15mins biking

End of first week 5/3/1, legs feel wobbly after the last 4 sets and then biking but all in all I feel pretty good. I thought i would be able to do 5 sets at 155 as the assistance but after the first set my legs said nn. There is still something weird with my left leg but damned if I can pinpoint what it is or where it is and with doctors saying nothings wrong I am just gonna see how it goes.

Weight when I woke up this morning was 276

I'm gonna way more then you soon, currently 223 in the morning

weigh*

jesus youre almost as bad as chins, I hope as I get in better shape my spelling and grammar/word usage dont drop dramatically

oh man I can't believe i did that

Same, that was pretty bad...but my goal really is to get down to 215-225 eventually...hoping for by the fall

keep up the good work

Monday April 12th
Mil Press

45x8
80x3
90x3
100x3+(12)
65x10 x5

Chin-ups w/assistance
8x2

15mins biking

Tuesday April 13th
Deadlift
135x8
225x5
270x3
310x3
350x3+(7)
225x10 x5

15mins biking

Was going to do shrugs or something else in addition to the deads but holy damn I think that was plenty

i always feel like deadlifts aren't doing as much work as they should. i like squats and leg presses because i feel them more. that being said, i will do deadlifts now and then if i'm doing leg stuff.

gz on keeping up the good work

Thx rew, and I dont know about not feeling deadlifts...like I feel them in my lower back and traps the next day or later the day of doing them kinda like when I woke up this morning. I like squats as well just because it gets hamstrings involved too...

Did 27mins of biking on some 7mile tour thing they have on the bikes this morning along with some foam roller work on my lower legs and quads/hams, lower legs just to see if that will help loosen up whatever is going on down there still

i'm hoping to eventually be 250ish at 5 11 and be able to cut down to 240 for contests.

Thursday April 15
Bench
95x8
140x3
160x3
180x3+(11)
135x10 x5

Dips w/assistance
8x2

15mins biking

And dustin while my eventual goal is to get down to between 215-225 I will not complain if I get to a certain bf% and feel healthy and etc and weigh more than that...its just probably what I need to at least get to before I continue...and I need to be in shape enough for law enforcement PT tests which I think use BMI but I am not 100% sure, would be retarded if they did

Friday April 16
Squat
135x8
200x3
225x3
255x3+(8)
135x10 x5

Seated calf raises
10x3 (90lb)

15mins biking, steady pace not fast due to quads feeling dead

Monday April 19
Mil Press
65x8
85x5
95x3
105x1+(11)
65x10 x5

Chinups w/assistance
8x2

18mins biking

Tuesday April 20
Deadlift
135x8
225x5
290x5
330x3
370x1+(6)
225x10 x5

Shrug
225x10
315x8(S)
405x5(S) (not pretty form by any stretch)

15mins biking

Saw some kid put on wrist wraps today to do ezbar curls with 20lbs on each side bending his back to get the weight up and then doing t-bar rows that looked like piss, had to try not to laugh since that was while I was doing shrugs and the kid kept eying me when I put straps on

Wed April 21

Seated calf raises
90x10
110x10
130x10

26mins biking

Thursday April 22
Bench
135x8
150x5
170x3
190x1+(9)
135x10 x5

Holy fucking god I feel like someone crushed my chest in. I prolly should not of lifted today due to it being painful to breathe and coughing up a storm due to this plague I have but I figure since next week is my deload week I should just finish this week off and if needed do more rest next week if I am still sick

Can I get some pic updates?

I mean I have before/current pics but still not really in shape at all...john's seen em since he helped me start and is moral support

*edit*

Actually I think mr stakem could provide some sort of vouch that I am doing something since I had met him prior to starting all this

Or just get on aim

This post has been edited by smoked on Thu - Apr 22 2010 - 08:20:51

Fuuuuuuuu

just post them you pussy

This post has been edited by smoked on Thu - Apr 22 2010 - 09:20:51

http://www.desolatecarnage.net/smoked/imgs/Before1.JPG (change end # between 1-3) (Feb 09)
http://www.desolatecarnage.net/smoked/imgs/LastWeek1.JPG (change end # between 1-3)

how to resize them so not huge but w/e

You can really see the difference in your face, and one of the pictures from the side.

You know that you still have a ton of work to do, but the progression is serious and looking good.

Some definite progress I mean you obvious have work to do, but don't we all?Keep it up man.

Yeah obviously I know I still have work to do, Im hoping that by the time im 250 (275 currently) I will be in pretty decent shape strength/physically but not sure about looking it then

you could prolly start running now without too much trouble, however if you like the bike do that
edit: just sayin u look p good m8

This post has been edited by blackjack21 on Thu - Apr 22 2010 - 15:36:57

I possibly could but for the time I will stick with biking, and thx for moral support m8s

that is def a noticeable improvement. cgz mang

Friday April 23
Squat
135x8
210x5
240x3
270x1+(6)
135x10 x5

Seated calf
90x10 x3

Legs felt too dead to bike today, and the URI is kicking my ass but wanted to finish this week since it was the heavy one, now to rest this weekend and possibly next week

I wish I was lifting that much weight.

Wave 1 deload week 4

Monday April 26
Mil Press
45x5
55x5
75x5

15mins biking



Its taken me awhile to get back to this weight which still for my current weight is not that much...

Hard to believe its been 4 weeks since I started the new routine

This post has been edited by smoked on Mon - Apr 26 2010 - 06:33:49

Tuesday April 27
Deadlift
135x5
155x5
195x5
235x5

Seated calf
90x10 x3

25mins biking

Thursday April 29
Bench
80x5
100x5
120x5

Dips w/assistance
10x3

10mins biking

Did all 3 sets of the programs bench today in less than like 5 mins...I stretched longer than that before starting. But I guess if its supposed to be light work it really is

Friday April 30
Squat

115x5
140x5
170x5

15mins eliptical

This completes first wave of 5/3/1, feel pretty good and looking forward to next week where depending on what I lift on the mil press could be a new PR since I never really did the lift...but so far I like this program. I think that being back to actually lifting after leg injury thats still kinda hanging around (not pain but weird feeling in lower leg/ankle area) is something I will have to deal with since its not really affecting anything apart from feeling weird occasionally. And the lifting I think is helping the weight loss more, maybe I will add in some extra cardio after lifting to speed it up alittle bit...but being sick is still is making cardio suck really bad

Sat May 1st

30mins eliptical

gz