Sakustoms workout log

[sakustoms]

Tuesday 1/28/2014

Week 2 of 5/3/1

Weight 158.4

Flat BB Bench

90x5
115x5
135x5
160x5
180x5
200x3+ - Got 6

Decline Iso Lateral plate load machine

90x20
160x10
180x7
110x18 - 20 second rest
90x12

Flat bench DB fly

35x10
40x10
45x8

Supersetted with

DB Skullcrushers

20lb DB each hand x8
15lb DB each hand x12
15lb DB each hand x17

That's pretty much it for today. Shortened lunch due to delayed work start.

Pic today after workout. Still working on losing the mid section fat.

[flat6nut]

Versa Gripps are more comfy, more versatile, fit larger bar sizes. They also don't put wear on rubber handles on equipment.

[sakustoms]

Versa Gripps are more comfy, more versatile, fit larger bar sizes. They also don't put wear on rubber handles on equipment.

I'll keep that in mind. So far I have no issues of comfort and I only use the hooks for DL and DB and smith machine shrugs and these are all steel bars.

Do versa grips offer any type of wrist support?

[Bando]

Pic today after workout. Still working on losing the mid section fat.

NE PA, you got 5 months before the shirt comes off - plenty of time 

[sakustoms]

Pic today after workout. Still working on losing the mid section fat.

NE PA, you got 5 months before the shirt comes off - plenty of time 

I'm sure gonna give it hell. Still being lazy and not tracking food but my diet has gotten WAY better and I've cut out all sweets and junk food. Down about 8 lbs so far.

[sakustoms]

Decided to do some planks tonight. Haven't tried in a loooooong time.

1st set was 3:03

rested about 2:00

2nd set was 2:09

I think that's enough for one night.    I'll see how the core feels tomorrow.

[sakustoms]

So decided to track my macros today.

Figured out my TDEE on IIFYM it has me at 2215 calories at 159 lbs.

I figured to work with 85% of that = 1882.

So today looks like this so far:

Protein 171g
Fat 34g
Carbs 132g
Calories 1518

So I need about 364 calories. Not sure how I'll make them up. I already ate twice since 4:30.

[tobymax]

Decided to do some planks tonight. Haven't tried in a loooooong time.

1st set was 3:03

rested about 2:00

2nd set was 2:09

I think that's enough for one night.    I'll see how the core feels tomorrow.

Pretty good times on those planks! 

Your journal and Jtbny's have piqued my interest in the 5/3/1 program.  Need to educate myself on it.

[sakustoms]

Decided to do some planks tonight. Haven't tried in a loooooong time.

1st set was 3:03

rested about 2:00

2nd set was 2:09

I think that's enough for one night.    I'll see how the core feels tomorrow.

Pretty good times on those planks! 

Your journal and Jtbny's have piqued my interest in the 5/3/1 program.  Need to educate myself on it.

Thanks Toby. I am new to 5/3/1 as this is only my second week. Not sure how long I'm going to run it but at least for 3 or 4 rotations.

If you want the 5/3/1 and beyond 5/3/1 PDFs to read I can email them to you. Just pm me your email addy.

[John]

Program looks good. Couple things for ya:

I know you mentioned t monkey gave you an excel spreadsheet but I'll leave you this link. It does all the work and is flexible. No need to reinvent the wheel. Oh and it will give you the plates to use too.

Versa grips are awesome and yes are also wrist support. I'd highly recommend getting a pair. I've had mine for years ( actually lost my original set a few weeks ago and ordered a new pair that day).

Nice weight being moved. You might be heading for a stall soon though.

[sakustoms]

Program looks good. Couple things for ya:

I know you mentioned t monkey gave you an excel spreadsheet but I'll leave you this link. It does all the work and is flexible. No need to reinvent the wheel. Oh and it will give you the plates to use too.

Versa grips are awesome and yes are also wrist support. I'd highly recommend getting a pair. I've had mine for years ( actually lost my original set a few weeks ago and ordered a new pair that day).

Nice weight being moved. You might be heading for a stall soon though.

Yea he gave me pics and I input it into excel and created a couple cycles worth. All I have to do is change weights when my 3rd cycle ends. I will however take a look at the link but I think you forgot to add it here.

I'll look into versa grips since I may use them for other pull exercises once I surpass my grip ability till it catches up. Wrist support is important to me too.

I believe you may be right, it feels like I am going to stall sooner than I should. If/when that happens I'll readjust the numbers and start again. Live and learn. 

Thanks for all the input.

[sakustoms]

Wednesday 1/29/2014

Weight - 159.4

Shoulders

OHP Smith Machine - Did all of these sets with no rest - only long enough to swap plates.

40x20
50x8
60x8
70x8
80x8
90x20 This was my max set 3+ I think I may be counting weights wrong. Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.

Did a couple extra sets

110x12
135x4.5

DB Side lateral raises

25x12
25x12
25x12

Supersetted with

DB rear flys

20x15
20x15
20x15

Rope face pulls

95x15
95x15
95x15

SS with rope crunches

95x30
95x30

Smith machine shrugs

135x15
225x12
245x10
255x7

Everything felt pretty good today and I made better time.

[ThighoftheTiger]

Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.

Depends on the machine.  If it's well balanced, it could almost be zero.  What's it "feel" like empty?  Like a 40 lb DB heavy?

If you can do lighter weight with free barbell on OHP, I think you'd be better served.  The Smith is locking you into a linear pathway, which is not exactly what your body does when it OHP's.  That put's some lateral stress on the shoulder joint, which isn't what you want.  Something to consider, bat it around in here and see what others say.

[sakustoms]

Do I add for the bar on Smith Machine? I counted it at 40 lbs and had 2x10s on each side.

Depends on the machine.  If it's well balanced, it could almost be zero.  What's it "feel" like empty?  Like a 40 lb DB heavy?

If you can do lighter weight with free barbell on OHP, I think you'd be better served.  The Smith is locking you into a linear pathway, which is not exactly what your body does when it OHP's.  That put's some lateral stress on the shoulder joint, which isn't what you want.  Something to consider, bat it around in here and see what others say.

Ok thanks. I'll check it out next time I do this. I did seated DB last week because nothing else was open. I like the smith because I can sit on the high backed chair. I feel more stable sitting than standing.

[doughnutgut]

So decided to track my macros today.

Figured out my TDEE on IIFYM it has me at 2215 calories at 159 lbs.

I figured to work with 85% of that = 1882.

So today looks like this so far:

Protein 171g
Fat 34g
Carbs 132g
Calories 1518

So I need about 364 calories. Not sure how I'll make them up. I already ate twice since 4:30.

Did you end up spending most of that spare 364 calories on fats Sak?

I hope so.