hawaii's 5/3/1 log

[hawaii]

5/3
~1693 calories
49g fat
137g carbs
183g protein

5/4
~3371 calories
55g fat
593g carbs wooooo
134g protein

5/4 night

lots of foam rolling

warmup skwats with bar + 95lbs

PC
135x1 x5
155x1 x2
175x1
195x1
205x1
185x1 x3

hbbs
135x3
165x3
185x1
205x1
225x1
245x1

pendlay rows
135x5
145x3 x2
155x3
165x3
175x3 x2

shoulder prehabs

foam roll lower body / lats

weighed as much as 165 yesterday (up 7lbs) but this morning, back to 158.

 

[hawaii]

5/6

[ame]https://www.youtube.com/watch?v=9_y3fsEKTC0[/ame]

~1676 calories
30g fat
153g carbs
189g protein

lots of pvc lower body / foam lats

power cleans
135x1 x5
155x1
165x1
185x1
clean pull + hang PC
185x1
205x1
225 fail
power clean
225x1
235 fail
225x1
two clean pulls + hang PC
185 x2sets

pullups
bw x3 x5
+25x6 x3
+45x6
+80x3 chins

hbbs
135x3
175x2
205x2
235x1
255x1
225x3 x3

band pullaparts
shoulder prehab

more pvc/foam lower body / lats

 

[hawaii]

5/7

pvc lower body / lats
shoulder prehabs

hbbs
bar x5 x3
95x3 x3
135x3
165x3
185x3
205x2
225x1
245x1
265x1
245x2 x2
225x3 x3

incline bench
bar x20 x2
85x10
125x8
165x6
185x3
205x1
225x1
245x1
205x2 x2 paused

PCs
135x3
155x2
175x1 x2
195x1
clean pull
225x1 x3

DL (~10 min)
225x1
245x1
265x1
285x1
305x1
315x1 x5 (too heavy for speed pulls.. *shrug*)

lots of pvc lower body / lats

 

[hawaii]

5/7
~1673 calories
64g fat
108g carbs
170g protein

[ame]https://www.youtube.com/watch?v=hRjmBNM7-l0[/ame]

I've only lost 5lbs in the last ~3 months.. I'm fukkin horrible at cutting . Either I'm severely miscalculating my calorie intake or I'm too outta control with my refeeds. Prob both. No way I need to be eating >500g of carbs in a day.

staying on the plan of cutting through the end of the month, then back to trying to grind some PRs while not getting fat again.

 

[hawaii]

5/8

no pvc.. lazy

shoulder prehabs

pullups
bw x3 x3
+25x2
+45x1
+65x1 x7
+45x3 x3

(kinda supersetted the pullups/presses)

military press
bar x5 x3
85x5
125x3
145x1
165x1
185x1
165x1 x6
145x3 x3

pendlay rows
135x5
155x3
175x3
195x2
205x2 (left elbow started getting sore)

hammer curls 5 sets
rope pushdowns 5 sets

shoulder prehabs

 

[hawaii]

5/9

pvc lower body / lats
shoulder prehabs

warmup skwats / presses with bar and 95lbs

PCs
135x3 (+ press)
155x3 (+ pushpress)
175x1 (+ pushpress)
185x1 (+ pushpress)
185x1 x4

front squats
135x2
155x2
175x2
195x1
205x1
225x1 x2
185x2 (wasn't feeling it today)

clean pulls
225x3 x3

sumo deadlift + conventional dl (1 rep each)
225x1
245x1
265x1
275x1

~1" deficit DL
275x1 x6

pvc lower body / lats

just felt dead all day.. forgot to take my caffeine and had a headache, then felt dead even after I took it.

 

[hawaii]

5/7
~1673 calories
64g fat
108g carbs
170g protein

5/8
~1676 calories
51g fat
121g carbs
174g protein

5/9
~1690 calories
72g fat
70g carbs
173g protein

macros been on point for the week.. hopefully I can keep it up.

5/10

inverted rows
3x8

pullups
bw x3 x5
+35x2 x10
bw x15
bw x10

inverted rows
2x10

just a fasted session cuz my gym is closed.. lifting weights for free is cool except for when I can't lift when I want lol.

 

[hawaii]

5/11

bw ~156.. very low carbs yesterday tho so who knows

shoulder prehabs

incline bench
bar x20 x2
95x15
135x10
165x5
185x1 x2
205x1
225x2 x2

power cleans
135x1 x3
155x1
185x1
135x1 + 5 presses x3 sets
185x1 x2

DLs
225x2
245x2
275x2 x2
295x2

SLDL
225x5 x4
245x5

flat bench
135x10 x4 (I'm so bad at these now.. it's sick)

facepulls
3x20
3x15

 

[hawaii]

5/12

fasted session

shoulder prehabs

presss
bar x10 x3
85x10
85x5
115x5
135x3 x5

pullups
bw x5 x3
+20x3 x5

alternated the presses and pullups.

 

[hawaii]

5/13

pullups
bw x3 x3
+25x2 x2
+45x2 x10 (+1 muscleup after each set)

military press
85x10
85x5
135x5 x4
155x2 (got dizzy lol)

pendlay row
135x5
155x5
175x5

10 klokov press + 10 reg
85lbs x 2 sets

6 laterals + 6 rear + 6 front raises + 6 hammer curls
10s x 4 sets

barbell curl
bar x25 x2 (was going for 100 but left elbow hates these)

hammer curls
10s x15 x3

did what I could... not much motivation to lift at home

 

[hawaii]

5/14

pvc lower body / lats
shoulder prehabs

hbbs
bar x5 x2
85x5
115x5
135x5
175x3
205x1
225x1
245x1
205x3
185x5 x3
FS
155x3 x3 paused

GHR
5x10r

light leg ext
5x20
rope/abs
3x20..2x10

pvc lower body / lats

horrible session to say the least.. prob woulda failed a second rep at 245.. nice considering I just FS 255 faily recently.

 

[ChrisDorner]

Wish I had your dedication

How do you stay motivated brother?

 

[hawaii]

Wish I had your dedication

How do you stay motivated brother?

I don't have a life, apparently.

http://www.the-coli.com/locker-room...ve-****-about-what-hes-doing.html#post4207653




naah.. I like lifting relatively heavy weights mostly so I can eat whatever I want and not get

 

[hawaii]

5/15

bodyweight 155

~1885 calories
66g fat
118g carbs
200g protein

shoulder prehabs

military press
bar x10
95x3 x2
135x1 x3
155x1
175x1

incline bench
bar x30
95x10 close grip
135x5 close grip
135x2
155x2
175x2
195x2
225x1 x2
245x1
205x6
185x6

floor press close grip
95x5
135x5
175x3
205x3
185x10

high incline bench (stupid high.. mostly shoulders prob)
95x5
135x8 x3

military press lockouts (off the racks, eye level)
95x3
145x1
145x5
135x5
95x10 (snatch grip btn)

random pullups / muscleups (not many)

hammer curls
10s x15r x3 (for the sore elbow)

shoulder prehab

should have done some pvc rolling but I was lazy.

 

[hawaii]

5/16

weight was up to 159 this morning

pvc lower body / lats

warmup skwats with bar / 95 / 135

PCs
135x1 x3
135x3
155x1 x2
185x5 on the minute

clean pull
225x1 x2
245x1
255x3 x5
255x3 (deadlift.. just wanted to make sure I was clean pulling the first 5 sets)

hbbs
135x5 x6 (different stances.. knee was cool)

ghr 2 sets
rope/abs 2 sets

shoulder prehabs
pvc lower body / lats

saving upper back for friday..