MuscleTalk Logo
YB
BannerBanner

Helpful ReplyHot!Shall we begin?...5/3/1

Page: 12345.. > >> Showing page 1 of 6
Author
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
2019/02/27 15:20:30 (permalink)
0

Shall we begin?...5/3/1

Well, well, well.  Where do I start?  I looked back at the date I signed up to MuscleTalk...1 April 2009.  That's right - almost 10 years ago and the sad thing is I probably look the same as I did then (just with some grey starting to show in the temples, chin and even the chest a couple of weeks ago!)
 
So I am starting a new, new log because back 10 years ago I made some ok progress due mostly to the wisdom and support of the fine folks on this website.  I could do with some of that again as I make one final attempt to get the physique I've been after since 2009.  I say "final" because I'm 34 now and if I don't hit the goals this time, I won't be starting a new log in 2029!
 
Why do I think this time will be different?  To start with I'm not a massive fat lump like I was in 2009, I'm a skinny fat lump.  Stats are 145lbs, 5 foot 8 inches, some visibility to the top 4 abs and some veins in the arms.  Also I've learnt how I like to train - previously I hopped around programs too much and didn't give enough time to progress in a meaningful way.  I don't like the bro-splits and prefer to train upper/lower or fullbody which is ok because my lifts are pathetically light so I should be able to recover.  
 
I will be lifting 4x per week using this split https://www.t-nation.com/training/the-hybrid-split.  It is essentially 2x fullbody workouts and then 1x upper body and 1x lower body.  You get to hit everything 3 times per week and the upper day allows a bit more volume for the curls!!
 
The week will look like this:
Monday: Upper (AM)
Tuesday: Lower (AM)
Wednesday: Football (PM)
Thursday: Fullbody 1 (PM)
Friday: Off
Saturday: Fullbody 2 (AM)
Sunday: Off
 
In terms of exercises I have selected them as below (focus on developing legs and shoulders)
FULLBODY 1:
Military press
Cable upright row + Cable rear delt row
Chin ups
Decline chest press machine
Leg press
BB RDL
Split squat
Calf raise
 
FULLBODY 2:
Front squat
Hip thrust
Hip belt squat
Hamstring curl
Machine row
Incline chest press machine
Behind the neck overhead press
Rear delt flyes + Lat raise
 
UPPER:
Decline bench
Machine flyes
Face pull + cable lat raise + cable press
EZ curls
Tricep rope extension
 
LOWER:
Hack squat
Reverse lunge
Hamstring curl
Hip thrust
Quad extension
Calf raise
 
Everything will be in 10-12 rep range.  And progression is following this https://www.t-nation.com/workouts/train-size-then-strength-a-10-week-program.  Essentially add a set per exercise per week and increase weight each week BUT the extra reps/sets take priority over the weight (I want to add size - in case I didn't mention it before).  That means in the final week of the cycle I'll be doing 45 work sets on the fullbody days but that is then followed by a week of doing only 18 sets.  That should keep cumulative fatigue / overtraining at bay...right?  Right??!
 
Diet-wise I have been eating around 1600 cals per day while dropping some fat since Christmas.  I will bump that up over the next few days so come Monday I'll be up to about 2400 cals and increase from there as required.  Macros at 2400 cals will be 170g protein, 60g fat, 295g carbs
 
So that's it.  I'll try to post after each workout.  Wish me luck.
 
 
 
post edited by Captain T - 2019/03/20 13:25:57
#1
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
Captain G
New Member
  • Total Posts : 18
  • Reward points: 30
  • Joined: 2018/04/16 15:43:45
  • Status: offline
Re: Shall we begin?...again 2019/02/28 07:04:23 (permalink)
0
Here we go - first workout post.  I'm in the middle of a "deload" week, although really its a "preload" as I'm testing the above routine, exercise selection, weights, etc. so I'm ready to hit it next week.  Only did 2 work sets for each exercise.  Done and dusted in about 40 minutes.  All in all it was ok, I was a bit drained as I only slept for 4 hours as I was helping my cousin last night with some online tests for jobs he's applying for.  Ironically the company said "integrity is an important characteristic to have"...guess my cousin missed that!
 
The numbers below are in kg.  Still ridiculously low numbers but it would be worse if they were lbs!  Numbers are written weight x reps (if there is a "+" in there that'll mean there was a rest pause or drop set or something).
 
Overhead press:
40 x 11
40 x 10
 
Cable upright row:
15 x 12+4
15 x 10+4
+
Cable rear delt row:
15 x 12
15 x10
 
Narrow chins:
BW x 10
BW x 9
 
Decline chest machine:
35 x 12
35 x 12+4+2
 
Leg press:
100 x 10
100 x 10
 
BB RDL:
65 x 10
65 x 10
 
There were some split squats, calf raises and hyperextensions there too but I won't bore you with that.
 
I should have mentioned that I am actually coming back from a lay off since October really as I ran a half marathon and suffered some weird upper groin / lower abdomen injury which stopped any meaningful (relatively speaking) weights on the lower body.  I had physio throughout Oct / Nov, started doing some light rehab training in Dec / Jan, started feeling better towards the end of Jan and played football then it all went to sh!t again and Feb was wasted rehab-ing again.  I had an MRI as the doctor said it could be a hernia.  It was - just localised inflammation so now hopefully I'm over it and can lift again properly (relatively speaking).
#2
H0M3R_j4y
Pro-Member
  • Total Posts : 2123
  • Reward points: 1430
  • Joined: 2017/01/04 13:37:11
  • Status: offline
Re: Shall we begin?...again 2019/02/28 13:11:16 (permalink)
0
Welcome back to the logs.
 
Why have you posted under 2 different usernames though? Captain T or Captain G?

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
Instagram - h0m3r_j4y
#3
Brett
Pro-Member
  • Total Posts : 8712
  • Reward points: 12183
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: Shall we begin?...again 2019/02/28 16:13:55 (permalink)
0
Welcome back mate.
 
Routine looks okay. I wouldn't add too many sets over time though. Just aim to add a few reps each week I think. Always progression. Otherwise you'll turn into a 3 hour gym session pretty quickly.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#4
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/01 16:13:10 (permalink)
0
Eagle-eyed I see! Captain T is my username from 10 years ago - I had forgotten the password so set up Captain G.  Then I somehow remembered the original password a couple of days ago so started using that at work but my home laptop was still signed in as Captain G.
 
Its all very weird.
#5
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/01 16:59:42 (permalink)
0
Yeh, I'll play it by ear.  I just won't have time to do more than 90 minutes anyway.  If the time looks like its getting too long I will scrap extra sets for isolation exercises and just do the compounds.
#6
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/01 17:09:10 (permalink)
0
No training today, a scheduled off day.  Got a lovely 8 hours of sleep last night; cannot remember the last time that happened!  Been sleepy all day though - probably a combination of the extra sleep + ramping up carbs!
 
Random stream of consciousness - no one will probably care - but I finished reading To Kill A Mockingbird last night.  I remember my sister reading it as part of her GCSEs and she told me then to read it.  Finally did 20 years later and its a great book.  If anyone is even slightly into reading I would say pick it up; some important life lessons in there that I'm sure we could all do with learning!
#7
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/02 08:47:24 (permalink)
0
Today's workout was the 2nd full body session.
 
Front squat:
60 x 3
47.5 x 10
 
Glute thrust:
60 x 12
60 x 10+2
 
Hip belt squat:
30 x 12
30 x 12
 
Machine row:
40 x 12
40 x 9+2
 
Incline machine press:
17.5 x 12
17.5 x 11
 
Behind neck press:
27.5 x 12
27.5 x 9+3+2
 
Cuban press:
2.5 x 12
2.5 x 12
+
Lat raise:
8 x 10
7 x 12
 
EZ skullcrushers:
EZ+15 x 14
EZ+15 x 12
 
It was an ok workout. 6/10 kinda score - but this week has been a "deload" week.  From Monday the proper training starts.  
#8
Ox
Pro-Member
  • Total Posts : 34515
  • Reward points: 7964
  • Joined: 2010/01/30 13:19:07
  • Status: offline
Re: Shall we begin?...again 2019/03/02 11:07:24 (permalink)
0
Hello mate! Good to see you back!
 
One of the old guard! Hows things going buddy?
#9
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/03 12:17:34 (permalink)
0
Ox
Hello mate! Good to see you back!
 
One of the old guard! Hows things going buddy?




Ha - one of the old guard but it looks like you've had a far more productive few years than me!  I can't complain about how things are going though - what about yourself old chum?
 
#10
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/03 12:20:57 (permalink)
0
Today I went out to test how the groin / abdomen is holding up with a little jogging and sprinting.  I did 1 mile run out from the house, slow 9-minute pace - nothing special, followed by sprints home.  I did 10 sprints in the mile and walked in between to recover (I didn't go from walking straight to sprinting - that's just asking for a hamstring tear so I went walk-jog-sprint-walk).
 
I'm typing this an hour after finishing and so far so good, although it was only straight line sprinting.  Wednesday I'm going to give football a go - just 10 minutes to see how it is (I'll have to go in goal the rest of the time...how boring!)
#11
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/04 09:39:11 (permalink)
0
Today's workout: LOWER body
 
Lower body complex as warm up:
RDL - Front squat - Good morning - Reverse lunge - Squat - Deadlift
3 rounds
 
Hack squat:
55kg x 13
55kg x 11
55kg x 10 
 
Reverse lunge:
40kg x 12 (each leg)
40kg x 10
40kg x 10
 
Seated ham curl:
45x12
45x11
45x10 + 30x10 (dropset)

Leg press calf raise:
50x11
50x10
50x12+5 (rest pause)
 
Glute thrust machine:
60x12
60x10
60x8+2+1 (rest pause)
 
Pull through:
20x12
20x12
20x12
 
+ some abs
 
It was ok - felt quite focussed to start but after the calf raises I was suddenly out of puff.  Perhaps the increase in calories this week will set me right.  I spent last week gradually increasing them from about 1700 per day to about 2100 but this week I need to consume around 2400 calories I reckon.  Hopefully that'll give me the extra push to get through the workout.
 
Today was a total of 18 working sets plus the 3 complexes.  For the complexes I was intrigued by this article: https://www.t-nation.com/training/rebuild-yourself-with-complexes so I thought I'd give it a try. 
#12
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/04 19:35:04 (permalink)
0
Today’s diet:
Pre-workout:
2 x weetabix in almond milk + 10g nuts

Intraworkout:
Endure from bulkpowders

Post workout:
30g whey + 25g maltodextrin + 5g creative
2 x slices granary toast

Lunch:
250g rice + 120g chicken + spinach
Bagel with half teaspoon jam
30g whey + almond milk
15g peanuts

Dinner:
Tuna steak + lettuce + peppers + cucumber + shallot + 60g avocado
1 tortilla wrap seasoned with salt and pepper toasted in the oven
100g papaya

Totals around 2200 cals so a bit short of the target 2400 cals - maybe I’ll sneak something else in this evening

Macros are:
241g carbs
181g protein
50g fat

Any suggestions on the food choices? This will be a fairly standard meal plan for me for the next few months so if it’s dog****e then please feel free to let me know.

I think I may increase the peri workout carbs tomorrow by 20g or so.
#13
Ox
Pro-Member
  • Total Posts : 34515
  • Reward points: 7964
  • Joined: 2010/01/30 13:19:07
  • Status: offline
Re: Shall we begin?...again 2019/03/04 21:04:52 (permalink)
0
Captain T
Ox
Hello mate! Good to see you back!
 
One of the old guard! Hows things going buddy?




Ha - one of the old guard but it looks like you've had a far more productive few years than me!  I can't complain about how things are going though - what about yourself old chum?
 


I'm good ta mate...training for my first bodybuilding comp now and started my online PT coaching business late last year which is building very well so I really can't complain oh and just started my divorce which I've been desperate to lol!! Good to see you back buddy :)
#14
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/05 09:23:49 (permalink)
0
Ox
 

I'm good ta mate...training for my first bodybuilding comp now and started my online PT coaching business late last year which is building very well so I really can't complain oh and just started my divorce which I've been desperate to lol!! Good to see you back buddy :)




 
Lol - not sure whether to laugh at that!  Ticking off the goals on your list for the year then?...
#15
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/05 09:33:42 (permalink)
0
5 March 2019
UPPER BODY:
 
Upper body complex: High pull / Hang clean / Push press / BB row / Shrug
 
Decline bench:
60kg x12
60kg x10
55kg x10
 
Low to high cable flyes:
7.5kg x12
7.5kg x12
7.5kg x10 + 5kg x5 (dropset)
 
Rear delt cable pull:
7.5kg x10
5kg x12
5kg x11
+
Cable lat raise:
5kg x6+6+6
5kg x6+6+6
5kg x6+6+5
+
Cable shoulder press:
12.5kg x11
12.5kg x11
12.5kg x10
 
EZ curl:
EZ+20kg x13
EZ+20kg x12
EZ+20kg x8+3
 
Rope overhead extension:
20kg x12
20kg x11
20kg x10 + 15kg x7 + 10kg x7 (dropset)
 
Got a decent pump on! This was a manageable amount of work - didn't have the crash I had yesterday which is probably a combination of the extra food and that leg day was more intense. 
 
According to the apple watch on leg day my average heart rate was 143bpm and I burned 616cals vs upper today was 133bpm and I burned 451cals.  I know the calories burned figure is unimportant but the comparison between the upper and lower days was surprising - both sessions took a little over an hour.
#16
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/07 19:56:45 (permalink)
0
2 updates to post:
 
Wednesday: I played football for only the 2nd time since early October.  This time there was no relapse or reaggravation of the groin/abdomen injury. First thing I did this morning at 4.30am was a little celebratory fist pump!
 
Today: so I trained this morning - it was a full body session.  I only finished football at 10pm last night and only had 4-5 hours sleep.  It was not ideal preparation and I felt it throughout the session.  The main thing that got me through was the joy of not being in pain after football!  I was meant to train this evening but the wife has a hair appointment so I had to stay home!
 
FULL BODY 1:
Military press:
42.5kg x11
42.5kg x7
40kg x8
 
Cable upright row:
17.5kg x10+4
15kg x12+3
15kg x10+3
+
Cable rear delt row:
17.5kg x12
17.5kg x10
15kg x12
 
Chin ups:
BW x11
BW x7+2
BW x5+1
 
Decline machine press:
22.5kg x12
22.5kg x11
22.5kg x9+3+2
 
Leg press:
110kg x12
110kg x11
110kg x10+4
 
SLDL:
65kg x11
65kg x10
65kg x10
 
Split squat:
12kg x12
12kg x10
12kg x10
 
As I said, it was not a good session.  Felt drained from the start because of football. But I wanted to get it in otherwise if I pushed it to tomorrow it would have messed the whole week up.  Overall it was a 4.5 out of 10 kind of session.
 
But it did make me realise that this split (2x fullbody, 1x upper, 1x lower) only works if I can train in the evenings on Thursday.  Otherwise with football on Wednesday evenings it doesn't work:
 
Mon: Lower (AM)
Tue: Upper (AM)
Wed: Football (evening)
Thu: Full body 1 (evening)
Fri: Rest
Sat: Full body 2 (AM)
Sun: Rest
 
As you can see, if I can't do the fullbody on Thursday evening and it goes to Friday morning then I can't do the other fullbody session on Saturday and I can't just bump that to sunday because then the cycle for the following week is ruined.  So I have to see how this 4-week cycle works out otherwise I may need to swap to upper/lower or push/pull on Mon/Tue and Fri/Sat.  It wouldn't be the end of the world if I had to because I can still apply the same progression principles I was intending to (in the t-nation link in my first post).
#17
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/07 20:42:24 (permalink)
0
I've been thinking about my goals for the remainder of the year (from a training perspective - I won't bore anyone with my life goals!).  We have 10 months remaining.  The program / principles I am following (https://www.t-nation.com/workouts/train-size-then-strength-a-10-week-program) has hypertrophy and strength cycles broken into 5 week cycles.  I am modifying it slightly by doing 4 week cycles because it allows planning to be a bit simpler and I've learnt that perhaps I need to back off slightly more frequently than once every 5 weeks (the last injury made me realise that!)
 
So essentially I can run 10 cycles of the program.  Given I need to focus on building both strength and muscle it makes sense that I split the cycles evenly and do 5 of each.  I am currently in the first hypertrophy one.  On that basis then may 5 main goals for the remainder of the year are:
 
1) add 15 lbs (minimal fat, obviously)
  • The plan here would be to modify the diet as required.  Currently I'm eating 16x bodyweight (in lbs) which I will adjust every 2 weeks depending on what the scale and mirror say, increasing or decreasing by a factor of 1x as appropriate.
  • I will weigh myself every 3-4 days first thing in the morning but also I will use the mirror to judge whether any gains are fat or what.  The fit of my clothes will also be a good indicator
  • The hypertrophy routine I'm following this time has some additional volume on legs and shoulders as I'd like to bring these up more.  Over the next cycles I'll add more squatting in as the injury is getting better.
  • 15 lbs may sound like a lot but I am only 147lbs at the moment so I've got a lot of scope to increase weight
2) add 25kg to the big upper body lifts
  • This is the goal for the strength cycles.  I'm not sure what my current 5 rep numbers would be but whatever they are for the first strength cycle I will aim to add 25kg by the end of the 5th strength cycle to: military press, chin up and flat bench
3) add 30-40kg to the lower body lifts
  • Again for the strength cycles.  I want to add 30-40kg by the end of the 5th strength cycle to: deadlift, front squat and back squat
4) maintain current fitness levels
  • I want to keep my current level of fitness because I feel this helps with my performance in the gym and also I have been unfit before and its just not pleasant.  While I want to get bigger and I know the cardio is a trade off its important for general health to maintain a decent level of fitness in my opinion
  • cardio is limited to football once a week and either 10 mins complexes twice a week or prowler pushes or farmers carries
  • no more long distance running
5) stay injury-free
  • self explanatory really!
 
And that's it.  Now I've just got to go and do it!
#18
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/11 08:59:06 (permalink)
0
Today's workout:
LOWER BODY:
 
Complex to warm up
 
Hack squat:
60kg x11
60kg x10
60kg x10
55kg x11
 
Reverse lunge:
40kg x10
40kg x10
40kg x10
40kg x10
 
Seated hamstring curl:
47.5kg x12
47.5kg x12
47.5kg x10
47.5kg x10
+
Leg press calf raise:
55kg x12
55kg x12
 
55kg x10
55kg x10
 
Glute thrust:
60kg x13
60kg x11
60kg x10+3+1
 
Pull through:
20kg x13
20kg x12
20kg x12
 
I increased some exercises to 4 sets but kept others at 3 sets.  It was a lot of volume and I was pretty drained at the end.  That was probably due to a little excessive single malt whisky yesterday - I stopped drinking at 7pm but still...oh well!
 
There is another week left on this program when I will increase some exercises to 5 sets.  
 
There are 2 things I've learnt on this cycle:
1) I've got probably 2 exercises too many on each day. Next cycle I will reduce volume a little.
2) I'm doing legs too frequently, especially now I have restarted football.  Next cycle will follow the same progression principles (extra sets, etc.) but I won't do the 2x fullbody, 1x upper, 1x lower again.  The upper body is recovering fine but legs are feeling battered all week.  
#19
Captain T
Pro-Member
  • Total Posts : 3959
  • Reward points: 8600
  • Joined: 2009/01/04 22:22:44
  • Status: offline
Re: Shall we begin?...again 2019/03/11 09:02:05 (permalink)
0
I have bought the Wendler 5/3/1 books (2nd edition and Beyond 5/3/1) and been reading them over the weekend.  Definitely going to get on that program soon.  At the moment the high volume routine seems to be getting me more pumped up - tshirts are a bit tighter, shorts are a bit tighter, shoulders are a bit rounder.
 
But oddly my weight this morning was 146.6lbs compared to 147.2lbs last week.  I'll give it until the end of this week then adjust calories if there's no upward change.  Today's drop could be due to the whisky yesterday and not a lot of water being drank.
#20
Page: 12345.. > >> Showing page 1 of 6
Jump to:
©2019 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
(posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
© 2019 APG vNext Commercial Version 5.5