Everybody wants to be a bodybuilder..

[sosso]

16/12

Press
5 x 40
5 x 47.5
4 x 55
2 x 3 x 60
2 x 2 x 65
2 x 3 x 60
4 x 55
6 x 47.5
8 x 40

Squat
3 x 60
3 x 80
5 x 90
2 x 4 x 107.5
2 x 3 x 125
5 x 3 x 135

DB Flys
5 x 8 x 17.5

Good Mornings
5 x 5 x 50

Curls

[^toby^]

great stuff!

[sosso]

Ok, so new year, new program. I've been doing 5/3/1 and I'm into the third week of cycle 1.

Going to post all workouts from the last three weeks in one go. Starts off light, but I wouldn't say that it's easy. It had been a while since I had done more than 5 reps in a set for deads, squats.. anything really.

So with 5/3/1, the idea with the last set of the main lift is to either do the prescribed number or reps - 5, 3 or 1, depending on the week, or you can do as many as you can manage. The number in brackets is the number of reps I actually did.

Cycle 1, Week 1

19/12/11-Press Day

Press
10 x bar
5 x 40 kg
5 x 47.5 kg
5 x 55 kg
>5 x 60 kg (8)

Close-grip Floor Press
10 x 50 kg
10 x 60 kg
10 x 70 kg

Kroc Rows (high rep dumbbell rows)
2 x 20 x 100 lb dumbbell

Tricep Pushdowns
3 x 10 x 70 kg

Barbell Curls
3 x 10 x 30 kg

20/12/11-Deadlift Day

Deadlift
5 x 60 kg
5 x 80 kg
5 x 110 kg
5 x 127.5 kg
>5 x 145 kg (8)

Front Squat
10 x 60 kg
10 x 70 kg
10 x 80 kg

GHR
3 x 10

Hanging Leg Raise
3 x 10

22/12/11-Floor Press Day (doing this instead of bench)

Floor Press
5 x 40 kg
5 x 57.5 kg
5 x 67.5 kg
>5 x 77.5 kg (9)

Incline Bench
10 x 40 kg
10 x 50 kg
10 x 60 kg

Chin-Ups - with light band (fatty)
8,8,6

Barbell Curls
3 x 10 x 30 kg
(curl up as usual, then move bar back so it's touching my chest, then let it down slowly in a straight line - PUMPED)

Dips
3 x 5
(Had been aaages since I last did dips. These sucked.

23/12/11-Squat Day

Squat
10 x bar
5 x 60 kg
5 x 80 kg
5 x 100 kg
5 x 115 kg
>5 x 130 (6)
(Decided not to push too hard here. Did the required reps, plus one, and decided that was enough).

Straight-Leg Deads
10 x 70 kg
10 x 80 kg
10 x 90 kg

GHR
3 x 10

Cycle 1, Week 2

26/12/11-Press Day

Press
5 x 40 kg
3 x 50 kg
3 x 57.5 kg
>3 x 65 kg (5)

Close-grip Floor Press
8 x 60 kg
8 x 70 kg
6 x 80 kg

Kroc Rows
2 x 20 x 52 kg Dumbbell
(These really take it out of me.. that many reps in that bent over position winds me. I can understand how brutal pushing a prowler must be. Or maybe I have no idea..)

Tricep Pushdowns
3 x 10 x 75 kg

Barbell Curls
3 x 10 x 30 kg
(Same deal again with the technique mentioned before)

27/12/11-Deadlift Day

Deadlift
5 x 60 kg
5 x 80 kg
2 x 100 kg
3 x 120 kg
3 x 137.5 kg
>3 x 155 kg (6)

Front Squat
8 x 70 kg
8 x 80 kg
6 x 90 kg

No GHR or hanging leg raises today.

29/12/11-Floor Press Day

Floor Press
5 x 40 kg
3 x 62.5 kg
3 x 72.5 kg
>3 x 80 kg (7)

Incline Bench
8 x 50 kg
8 x 60 kg
8 x 70 kg

Wide Grip Lat Pulldowns
8 x 45 kg
8 x 65 kg
6 x 75 kg

Dips
3 x 6
(Getting better!)

Curls
3 x 10 x 30 kg
(Same deal again)

30/12/11-Squat Day

Squat
5 x 60 kg
5 x 80 kg
3 x 107.5 kg
3 x 122.5 kg
>3 x 137.5 kg (5)

Straight-Leg Deads
8 x 80 kg
8 x 90 kg
6 x 100 kg

GHR
3 x 12

Hanging Leg Raise
3 x 12

Cycle 1, Week 3

02/01/12-Press Day

Press
5 x 40 kg
5 x 55 kg
3 x 60 kg
>1 x 67.5 kg (4)

Close-grip Floor Press
5 x 65
5 x 75
5 x 85

Kroc Rows
2 x 20 x 95 lb Dumbbell
(All the dumbbells are falling apart and this was the heaviest I could find.. Apparently they are getting new ones soon)

Tricep Pushdowns
3 x 10 x 77.5 kg

Barbell Curls
3 x 10 x 30 kg
(Regular curls this time)

03/01/12-Deadlift Day

Deadlift
5 x 60 kg
5 x 80 kg
2 x 100 kg
5 x 127.5 kg
3 x 145 kg
>1 x 162.5 kg (4)

Front Squat
5 x 75 kg
5 x 85 kg
5 x 95 kg

05/01/12-Floor Press Day

Floor Press
5 x 40 kg
5 x 67.5 kg
3 x 77.5 kg
>1 x 85 kg (6)

Incline Bench
5 x 55 kg
5 x 65 kg
5 x 75 kg

Lat Pulldowns
8 x 50 kg
8 x 60 kg
6 x 70 kg

Dips
3 x 7
(better again!)

Curls
5 x 10 x 30 kg

And that brings you up to date. Squats tomorrow.

[sosso]

Food today

Food Log

9 AM: Shake - 1 cup soy milk, 1 cup oats, 1 scoop rice protein, orange juice
12 PM: (post-workout) Shake - same as above
3 PM: Bowl of lentils and spinach
5:30 PM: Shake: Soy milk, 2 scoops rice protein, water
7:30 PM: 3/4 block of tofu, 1 tomato, 1 avocado, some broccoli
10 PM: Tofu "cottage cheese" - tofu, soy yoghurt, with some syrup on top

[seasiren]

Nice program! What is your cal intake with that schedule?

[JP]

Food today

Food Log

9 AM: Shake - 1 cup soy milk, 1 cup oats, 1 scoop rice protein, orange juice
12 PM: (post-workout) Shake - same as above
3 PM: Bowl of lentils and spinach
5:30 PM: Shake: Soy milk, 2 scoops rice protein, water
7:30 PM: 3/4 block of tofu, 1 tomato, 1 avocado, some broccoli
10 PM: Tofu "cottage cheese" - tofu, soy yoghurt, with some syrup on top

cutting?

[sosso]

About 3000. Not cutting. I've never needed to eat huge amounts of food. That's how I've been eating since I started lifting. I've never struggled to put on weight, which is nice. Don't know how people eat 5000-6000 calories a day.

[baldy]

9 AM: Shake ...
12 PM: (post-workout) Shake ...
5:30 PM: Shake:

3 shakes a day, bodybuilder style is maybe the answer?

[sosso]

Yeah sometimes I hate eating. They're easy to get down.

[sosso]

This would be an average day.

[seasiren]

Nice!

[Goob]

I just started 5/3/1 this week. It seems to be too conservative with initial weights, but tomorrow is my first deadlift day, so will see how that goes.

on a side note, do you have a link to this tofu cottage cheese? That seems like something I should be eating

[sosso]

I just started 5/3/1 this week. It seems to be too conservative with initial weights, but tomorrow is my first deadlift day, so will see how that goes.

on a side note, do you have a link to this tofu cottage cheese? That seems like something I should be eating

Yeah the weights are light at first but I guess that's to prevent you from stalling too soon. It shouldn't be easy if you go for max reps in the last set and do assistance work afterwards. Try Kroc rows, they will kill you.

The tofu cottage cheese is just one I made up. It's just tofu and soy yoghurt blended up so it has the consistency of cottage cheese. Mine is a sweet version, as I used strawberry flavoured soy yoghurt. There's a few recipes on the net. Some sweet and some savoury. My recipe is just -

Two blocks of tofu
Three 250g tubs of soy yoghurt.

Blend it up a bit. Done.
I divided it up into 5 portions, each with 23g protein, 26g carbs, 15g fat.

[sosso]

06/01/11-Squat Day

Squat
10 x bar
3 x 60 kg
3 x 80 kg
5 x 115 kg
3 x 130 kg
>1 x 145 kg (4)
(Pretty comfy. Didn't push too hard)

Straight-leg Deads
5 x 85 kg
5 x 95 kg
5 x 105 kg

GHR
3 x 6
(Higher setting than usual)

Hanging Leg Raise
3 x 8

[Goob]

I just started 5/3/1 this week. It seems to be too conservative with initial weights, but tomorrow is my first deadlift day, so will see how that goes.

on a side note, do you have a link to this tofu cottage cheese? That seems like something I should be eating

Yeah the weights are light at first but I guess that's to prevent you from stalling too soon. It shouldn't be easy if you go for max reps in the last set and do assistance work afterwards. Try Kroc rows, they will kill you.

The tofu cottage cheese is just one I made up. It's just tofu and soy yoghurt blended up so it has the consistency of cottage cheese. Mine is a sweet version, as I used strawberry flavoured soy yoghurt. There's a few recipes on the net. Some sweet and some savoury. My recipe is just -

Two blocks of tofu
Three 250g tubs of soy yoghurt.

Blend it up a bit. Done.
I divided it up into 5 portions, each with 23g protein, 26g carbs, 15g fat.

I wouldn't say it was easy, but I was able to get 15 reps on the 5+ bench set today. I am doing 20 rep dumbbell rows also, only did 1 set though, will see if I can get 2 sets in next time.

The tofu cottage cheese is way different than I expected, but still seems tasty. Will have to try it out for sure. Probably with blueberry or raspberry though, strawberry can suck it