***ocmfII's various log***

[-G$-]

Saturday 9am: Cycle 1/Week 1/BP Day

shoulder stretching
shoulder warmup

bench press
5 x 135
chins x 8
5 x 135
chins x 7
3 x 135
chins x 6
5 x 135
chins x 5
5 x 155
chins x 5
5+ x 175
chins x 5

incline dumbbell bench press
10 x 50#dbs
10 x 55#dbs
10 x 60#dbs

decline bench
10 x 135
10 x 145
9 x 155

t bar rows
12 x 70
12 x 80
10 x 90

reverse flies
12 x 85
12 x 85
12 x 85



Sunday 9am: Cycle 1/Week 1/Squat Day

foam roller- quads, calves, hams, back
various leg stretching

squat
5 x 135
5 x 135
3 x 135
5 x 135
5 x 155
5+ x 175

leg press
10 x 270
10 x 290
10 x 310

walking db lunge
(20 steps per set)
25#dbs x 3 sets

glute ham raises
12
12
12

seated calf raise
12 x 115
12 x 125
11 x 135

hanging leg raise/capt chair leg raises
8/15
8/15
8/15


20 mins, interval sprints




i'm getting it back, slowly but surely. DOMS everywhere, literally everywhere. but it's a good soreness. shoulder has been perfect, no complaints at all. only things is i had to alternate my grip for squats and good mornings a bit wider. i used to have a more narrow grip but i think but forces the last remaining signs of the impingement. so once i move my grip out a bit it disappears. works for me. cleaned up the diet majorly too. i was in denial but i was starting to eat like an idiot. starting to track everything a little more closely, cut the extra crap out and do away w some of the mid week wine i've been enjoying this summer.

 

[-G$-]

Monday 6pm: Cycle 1/Week 2/MP Day

shoulder stretches
shoulder PT

military press
5 x 45
chins: 8
5 x 45
chins: 7
3 x 55
chins: 6
3 x 60
chins: 5
3 x 70
chins: 5
3+ x 80
chins: 5

dumbbell shoulder press
10 x 35# dbs
10 x 40# dbs
10 x 45# dbs

dips
10
10
10

face pulls
20 x 32.5#
20 x 32.5#
20 x 32.5#

barbell curls
10 x 65
9 x 75
8 x 85



DOMS like

 

[-G$-]

Wednesday 2pm: Cycle 1/Week 2/DL Day

foam roller- quads, calves, hams, back
various leg stretching
shoulder stretching

deadlift:
5 x 135
5 x 165
3 x 200
3 x 230
3 x 265
3+ x 300

good morning
10 x 115
10 x 125
10 x 135

bent over rows
10 x 135
10 x 145
9 × 155

leg curls
10 x 155
10 x 155
10 x 155

capt chair leg raises
15
15
15



it's truly amazing that no matter how bad DOMS is once you step into the gym it sorta seems to disappear. my legs have had a rough time recovering since i jumped back in last week, specifically my hamstrings. the roller was painful pre-lift. but once i stepped up to the bar it seemed to vanish. pretty impressive. i'm staying in the city for dinner tonight so i am going to go back to the gym when i leave here and some sprints before the reservation. let's see how that DOMS feels tmrw

 

[-G$-]

Friday 6am: Cycle 1/Week 2/BP Day

shoulder stretching
shoulder warmup

bench press
5 x 135
chins x 8
5 x 135
chins x 8
3 x 135
chins x 7
3 x 145
chins x 6
3 x 165
chins x 6
3+ x 185
chins x 6

incline dumbbell bench press
10 x 60#dbs
10 x 65#dbs
10 x 70#dbs

decline bench
10 x 135
10 x 145
9 x 155

t bar rows
12 x 90
11 x 100
10 x 110

reverse flies
12 x 100
12 x 100
12 x 100

 

[-G$-]

Saturday 10am: Cycle 1/Week 2/Squat Day

foam roller- quads, calves, hams, back
various leg stretching

squat
5 x 135
5 x 135
3 x 135
3 x 155
3 x 175
3+ x 195

leg press
10 x 360
10 x 380
10 x 400

walking db lunge
(20 steps per set)
25#dbs
30#dbs
35#dbs

romanian deadlifts
10 x 135
10 x 155
10 x 175

seated calf raise
12 x 135
12 x 145
11 x 155

hanging leg raise/capt chair leg raises
8/15
8/15
8/15


20 mins, interval sprints



Sunday 4pm: Accessory Arm Work/Cardio

foam roller- quads, calves, hams, back
various leg stretching
shoulder stretching
shoulder pt

tris
skull crushers
10 x 75
10 x 75
10 x 75

rope pulldowns
10 x 42.5
10 x 42.5
10 x 42.5

single arm cable kickbacks
12 x 15 (per side)
12 x 15 (per side)
12 x 15 (per side)

bis
single arm db curls on preacher bench
10 x 25#db (per side)
10 x 25#db (per side)
10 x 25#db (per side)

preacher bar curls
8 x 75
8 x 75
7 x 75

cable curl superset
10 x 25 (per side)
10 x 20 (per side)
10 x 15 (per side)
10 x 10 (per side)
10 x 5 (per side)


20 mins, interval sprints



i was bored yesterday and wanted to save MP day of week 3 for this week. and i'd be lying if i said CT wasn't in my head talking about "arms motherfukker" all day yesterday til i finally said "fukk it i need a workout." i went to do a lot of the arm exercises i had been cranking out on PHAT and was shocked by how much strength i actually lost. also making it to the gym 5 days this is kinda making me feel like i was in my best shape on PHAT and need to find a way to make it work for me again. i will finish the 4 weeks of 5/3/1 and take it from there. my diet has been much better and i'm getting the feel of everything again though. shoulder is still a little bit iffy working thru some exercises but no pain after the workouts which has been great.

 

[-G$-]

Tuesday 5pm: Cycle 1/Week 3/MP Day

shoulder stretches
shoulder PT

military press
5 x 45
chins: 10
5 x 65
chins: 8
3 x 75
chins: 8
5 x 85
chins: 8
3 x 95
chins: 7
1+ x 105 (nice rep out here)
chins: 7

dumbbell shoulder press
10 x 40# dbs
10 x 45# dbs
10 x 50# dbs

dips
10
10
10

face pulls
20 x 32.5#
20 x 37.5#
15 x 42.5#

barbell curls
12 x 65
11 x 75
9 x 85


20 mins, interval sprints


jumped the gun a little bit and went up in weight more than the blackironbeast calculator gave me. my shoulder feels fine today so i don't think i overdid it. if anything maybe i just started off a little too low when i input 1RM. still much weaker, still much smaller, but just happy to be back at it.

 

[-G$-]

Wednesday 6pm: Cycle 1/Week 3/DL Day

foam roller- quads, calves, hams, back
various leg stretching
shoulder stretching

deadlift:
5 x 135
5 x 225
3 x 275
5 x 315
3 x 335
1+ x 355
*bonus 1 x 365

good morning
10 x 135
10 x 135
9 x 135

bent over rows
10 x 135
10 x 155
8 × 175

leg curls
10 x 155
10 x 160
8 x 165

capt chair leg raises
15
15
15


did the same thing w DLs last night, the weight wasn't enough and felt like i had way more juice in the tank. went up in #s and added a last single rep. feel like i will be back at 405 in a few weeks at this rate. as i have already said my lower body is catching up much faster than my upper body and that is 100% my shoulder. i don't know if i will ever press (M or B) anywhere near what i was last year but i guess that's ok w me. now if i can pass my squat and DL 1RM i will be a happy man

 

[-G$-]

Friday 3pm: Cycle 1/Week 3/BP Day

shoulder stretching
shoulder warmup

bench press
5 x 135
chins x 10
5 x 155
chins x 9
3 x 185
chins x 8
5 x 205
chins x 8
3 x 225
chins x 7
1+ x 235
chins x 6

incline dumbbell bench press
10 x 65#dbs
10 x 70#dbs
9 x 75#dbs

decline bench
12 x 135
10 x 155
8 x 175

t bar rows
12 x 90
11 x 100
10 x 110

reverse flies
15 x 100
12 x 115
10 x 115

20 mins, interval sprints

Saturday 4pm: Accessory Arm Work

foam roller- quads, calves, hams, back
various leg stretching
shoulder stretching
shoulder pt

tris
skull crushers
10 x 75
10 x 75
10 x 75

rope pulldowns
12 x 42.5
10 x 50
9 x 55

single arm cable kickbacks
15 x 15 (per side)
12 x 20 (per side)
10 x 25 (per side)

bis

preacher bar curls
10 x 75
10 x 75
8 x 75

incline alternating db curls
10 x 35#dbs
10 x 35#dbs
10 x 35#dbs

cable curl superset
10 x 25 (per side)
10 x 20 (per side)
10 x 15 (per side)
10 x 10 (per side)
10 x 5 (per side)



Sunday 11am: Cycle 1/Week 3/Squat Day

foam roller- quads, calves, hams, back
various leg stretching

squat
5 x 135
5 x 155
3 x 185
5 x 205
3 x 225
1+ x 245

leg press
10 x 360
10 x 410
10 x 450

walking db lunge
(20 steps per set)
25#dbs
30#dbs
35#dbs

glute ham raises
12
12
12

seated calf raise
12 x 135
12 x 145
12 x 155

hanging leg raise/capt chair leg raises
8/15
8/15
8/15


20 mins, interval sprints

 

[-G$-]

Monday 2pm: Cycle 1/Week 4/MP Day

shoulder stretches
shoulder PT

military press
5 x 45
chins: 10
5 x 65
chins: 9
3 x 85
chins: 8
5 x 105
chins: 7
3 x 125
chins: 7
1+ x 135 (nice rep out here)
chins: 6

dumbbell shoulder press
10 x 45# dbs
10 x 50# dbs
8 x 55# dbs

dips
10
10
10

face pulls
20 x 37.5#
20 x 42.5#
15 x 47.5#

barbell curls
12 x 65
10 x 85
7 x 95

maybe should have followed the routine and fallen back on MP but im not sore or tired and felt like i had more in the tank

 

[-G$-]

Wednesday 4pm: Cycle 1/Week 4/DL Day

foam roller- quads, calves, hams, back
various leg stretching
shoulder stretching

deadlift:
8 x 135
5 x 225
5 x 315
4 x 335
3 x 345
2 x 365
fail @ 405

good morning
10 x 135
10 x 145
8 x 155

bent over rows
10 x 135
10 x 155
8 × 175

leg curls
12 x 155
11 x 160
10 x 165

capt chair leg raises
15
15
15


20 mins, interval sprints


same deal, just kinda wung it w the DLs w rep and weights. didn't really feel like i needed an easy or deload week after only 3 weeks back great workout all around. diet has been great thru dinner but then i get home so late it's hard to keep it as tight w my last meal of the day. need to find a way to get around that. other than that so far so good. oh and i can really see how much grip strength i lost on that last set of 405 .

 

[-G$-]

Thursday 2pm: Cardio

30 mins, interval sprints



Friday 10am: Cycle 1/Week 4/BP Day

shoulder stretching
shoulder warmup

bench press
8 x 135
chins x 10
5 x 185
chins x 9
5 x 205
chins x 8
4 x 225
chins x 8
3 x 235
chins x 7
2 x 245
chins x 6

incline dumbbell bench press
10 x 70#dbs
10 x 75#dbs
8 x 80#dbs

decline bench
12 x 135
10 x 155
9 x 175

t bar rows
12 x 90
11 x 100
10 x 110

reverse flies
15 x 100
12 x 115
10 x 130

definitely getting stronger and more confident using my shoulder. no rotator cuff pain even after pushing the weight up more from last week. feeling very good. i have some time to kill after i finish working and before a party i have tonight in nyc so i'm gonna go back and do some more sprints, prob 20 - 25 mins or so. i think i'm starting to see the difference aesthetically as well, finally getting some size back, waist trimming down a bit. pretty happy all around.

 

[-G$-]

i haven't been updating because i've been out of the office and not sitting in front of a computer as much. but i've been keeping up w the 5/3/1 basic routine and upping my maxes. I'm still off from my 1RM maxes on PHAT but getting much closer. hit 1x135 on MP, 1x385 on DL, 1x265 on BP and 1x275 on Squats. accessories all getting up there too. trying to get at least 3 days of 20-30 mins of sprints in there too. will get some actual #s up once i'm back around.

 

[Serious]

Good shyt, just keep on pushing. Only the strong survive.

 

[-G$-]

Good shyt, just keep on pushing. Only the strong survive.

i'm trying. i've been doing pretty well having only been back 5 or 6 weeks. the only thing that sucks is dinner time. i eat really well thru the day when i'm at work, hit my workout, have my shake but then it's hard to stick w the plan for dinner. i usually end up caving and favoring something easy over something thats probably better suited to my macro needs. i'm just out of energy at that point to keep up w it.

 

[Serious]

you're only human. More importantly than your fitness goals is your sanity which more closely correlated to health and well being...Do what can while staying active, maybe somewhere down the line, you'll be able to fully fight temptation again.

Shoot I'll still buy half a gallon of ice cream, once every other week, and kill it within a couple days.