Author Topic: Rebuilding one day at a time  (Read 228738 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #45 on: January 02, 2014, 01:58:06 PM »
Thursday January 2, 2014    Weight 200-hmm, not so bad over the holidays

Note to self-remember to eat your pre-workout snack so you don't get wozzy and sick to the old stomach.

First workout of the new year!!

531 BBB
Today was bench day

Went pretty well-all in lbs.
5x90
5x115
3x135
5x145
5x170
5+x190<--got 10 with perfect form  :o

Then 5 sets of bench with db rows in between
10x70/10x50

Felt good getting back into the gym after 10 days off. First 5 days from Dec 23 was getting over a nasty upper respiratory infection. Last 5 days was just goofing off with my boys at home.

Checked out a new gym close to our house for the wife and oldest boy. Not a bad facility and not too crowded. Only have two squat racks but since I'll still work out over lunch at the company gym I'm not too concerned.

Other note: I'm going to rerun week 1 of cycle 1 since I started it but didn't finish that week. I figure since I didn't finish and took that many days off I should just stick with starting a full cycle.

Tomorrow, as Flex likes to say, is Squaterday....should prove interesting.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline doughnutgut

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Re: Rebuilding one day at a time
« Reply #46 on: January 02, 2014, 02:48:13 PM »
Nice work piper.

Good thought on going back and fully running the cycle. No rush at all. Some great + set figures there. That is a perfect kind of run you got going.

Good luck on squatterday. :D

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #47 on: January 02, 2014, 03:05:02 PM »
Nice work piper.

Good thought on going back and fully running the cycle. No rush at all. Some great + set figures there. That is a perfect kind of run you got going.

Good luck on squatterday. :D

Thanks!
Methinks squaterday will have me crying like a little girl whos hello kitty doll got run over by the garbage truck.
Maybe we could swap knitting patterns?....lol
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #48 on: January 03, 2014, 01:54:33 PM »
Squatterday as some folk put it!

531 BBB

Gonna be feeling it tomorrow-all in lbs.
5x70
5x85
3x100
5x110
5x125
5+x145<--got 5, no more, no less

Then 5 sets of squat with leg curls in between
10x50/10x50


All in all, it was a decent day for squating. I can already tell my legs are going to feel it this weekend.
Looking forward to "really" starting the cycle on Monday!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #49 on: January 06, 2014, 02:37:52 PM »
Monday January 6, 2014  Weight 205lbs (WTF)  :o

531 BBB
OHP today

Warm up
5x45
5x60
3x70

Working sets
5x75
5x85
5+x100<--got 10  ;D

BBB, OHP and pullups
5x10x45/5xBWx as many as I can get, which was 5,4,4,3,1
Since I only got 1 on the last set of pull ups I dashed over to the lat pulldown, put the pin in for 120 and repped to failure...11

So...since my weight is up I decided I needed to push myself a bit and threw in Dips, planks and tri-push downs. Have to say that with all the above and the extra that this is the first time in months that I actually got a pump going on.

Dips, BW only 3x10
Planks-3 sets of 30 sec. Big eye opener! Shaking and shimmying like Elvis trying to hold the plank just for 30 sec! Sucks because popping back 4 months ago I was holding for 90 sec and running 5 sets.  Abs have become weak sauce... :-[
Tri push downs 3x10x70

Overall decent day in the gym, got a bit nauseous from the burn, sort of expected with the extra volume  8)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #50 on: January 07, 2014, 02:27:47 PM »
Tuesday Jan 7, 2014

531 BBB
Week 1, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
5x130
5x150
5+x165,--got 10

BBB-instead of doing hanging leg raises since I did planks yesterday decided to add in the perfect compliment to light deads....leg press!
So,
DL/Leg press
5x10x60/5x10x230

Going up the stairs to my office was challenging. Can't wait to try going downstairs....not.

diggin the 531 so far. Like the accessory exercises to help out the main lift. Core is weak sauce so it's going to be core work three times a week, emphasis on complete core not just abs.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Lola

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Re: Rebuilding one day at a time
« Reply #51 on: January 07, 2014, 04:38:48 PM »
Tuesday Jan 7, 2014

531 BBB
Week 1, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
5x130
5x150
5+x165,--got 10

BBB-instead of doing hanging leg raises since I did planks yesterday decided to add in the perfect compliment to light deads....leg press!
So,
DL/Leg press
5x10x60/5x10x230

Going up the stairs to my office was challenging. Can't wait to try going downstairs....not.

diggin the 531 so far. Like the accessory exercises to help out the main lift. Core is weak sauce so it's going to be core work three times a week, emphasis on complete core not just abs.

Love that feeling!
Good work :)

Offline doughnutgut

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Re: Rebuilding one day at a time
« Reply #52 on: January 08, 2014, 08:29:16 AM »
I can confirm that I too am digging the 5/3/1.

I am looking forward to the progress in the mirror this year for sure.

Nice work Piper.


Offline piperdown

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Re: Rebuilding one day at a time
« Reply #53 on: January 08, 2014, 10:05:50 AM »
Tuesday Jan 7, 2014

531 BBB
Week 1, cycle 1, day 2

Deadlifts

Warm up
5x85
5x105
3x120

Working sets
5x130
5x150
5+x165,--got 10

BBB-instead of doing hanging leg raises since I did planks yesterday decided to add in the perfect compliment to light deads....leg press!
So,
DL/Leg press
5x10x60/5x10x230

Going up the stairs to my office was challenging. Can't wait to try going downstairs....not.

diggin the 531 so far. Like the accessory exercises to help out the main lift. Core is weak sauce so it's going to be core work three times a week, emphasis on complete core not just abs.

Love that feeling!
Good work :)

Thanks, bit sore today but it's a good sore  :)


I can confirm that I too am digging the 5/3/1.

I am looking forward to the progress in the mirror this year for sure.

Nice work Piper.



Thanks Leigh!
It will be interesting to evaluate in a year and I am looking forward to it.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #54 on: January 09, 2014, 02:01:15 PM »
Thursday Jan 9th, 2014

531 BBB
Today was bench day

Good session today. Focused on PL style BP, lower back arched, chest up and stretched, shoulder blades in tight, glutes and legs tensed and ready to go. All weight in lbs.
5x90
5x115
3x135
5x145
5x170
5+x190<--got 12 with perfect form 

Switched up weight and type of row.
5 sets of bench with Pendlay rows in between
10x95/10x115

Since the above workout only took about 20 minutes I added:
Close grip pulldowns
@110x10
@120x8
@130x6

Tri ext with rope (facing away from the lat machine)
@50x12
@50x8
@40x10

cliffs: bench good, threw in extra back stuff, added some tri stuff and was out in 40 minutes

Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #55 on: January 12, 2014, 10:42:47 AM »
No workout on Friday due to a ridiculously long drs appoint and evening activities.
Then puked in middle of the night on Friday and felt sick all day on Saturday.
Still feel nausea today but not as bad.

Oh the joys of having kids bring the bugs home
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline HardNHeavy2011

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Re: Rebuilding one day at a time
« Reply #56 on: January 12, 2014, 11:45:25 AM »
No workout on Friday due to a ridiculously long drs appoint and evening activities.
Then puked in middle of the night on Friday and felt sick all day on Saturday.
Still feel nausea today but not as bad.

Oh the joys of having kids bring the bugs home

I hear you on kids and them bringing bugs home.  I've been fighting something for the last week or so and having an 11 year old and 16 year old in school doesn't help.  It always starts with my 3 year old boy and then the rest of us get it.  Hope you get to feeling better. 

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #57 on: January 13, 2014, 01:50:14 PM »
No workout on Friday due to a ridiculously long drs appoint and evening activities.
Then puked in middle of the night on Friday and felt sick all day on Saturday.
Still feel nausea today but not as bad.

Oh the joys of having kids bring the bugs home

I hear you on kids and them bringing bugs home.  I've been fighting something for the last week or so and having an 11 year old and 16 year old in school doesn't help.  It always starts with my 3 year old boy and then the rest of us get it.  Hope you get to feeling better.

Feeling better thanks!
Boys were out of school for two days and I felt crappy for about the same amount of time.
par for the course
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #58 on: January 13, 2014, 01:56:19 PM »
Jan 13, 2014     Weight 203

Cycle 1 Week 2 531 BBB
OHP today

Warm up
5x45
5x60
3x70

Working sets
3x80
3x90
3+x105<--got 8 

BBB, OHP and pullups
5x10x45/5xBWx as many as I can get, which was 6,6,4,4,2

Other accessories today:
Face pulls
@20x14
@30x12
@40x10

Lat machine rows
@100x10
@100x8
@100x8

Since everyone else seems to be trying bang bangs.....
@10DBx3x8

bang bangs are a nice finisher I'll give them that.

Mucho glad to be feeling better from the stomach whatever this past weekend.
Good solid session today and looking forward to deads tomorrow.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Lola

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Re: Rebuilding one day at a time
« Reply #59 on: January 13, 2014, 04:29:51 PM »
Glad you are feeling better! my kids bring home stuff too, ugh. The worst was when one was in daycare & one was in kindergarten - we got everything!

Good work on thiese OHPs!