Wed, April 25

BP
165, 175, 185 x 5

OHP
4 x 10 x 100
2 x 5 x 100

DB Curls
4 x 10 x 30

Well ****, I can't remember which now defunct email I used for my Ook account. Oh well. Just finished my 3rd cycle of 5/3/1. I feel pretty good about it. Not much running lately but that's probably for the best. Too hard to squat and DL a lot AND run too. Current weight 222 but I'm in the smallest clothes I've worn since starting this log and several people have told me I'm getting buff or I look strong. Plan is to continue 5/3/1 for at least 3 more months doing the boring but big method, eat 2kcal per day with 200+ protein and re-evaluate then.

Cycle 4 maxes: 310 DL, 220 Squat, 230 BP, 170 OHP

Oops, those are my 90% maxes I guess. At least those are the numbers I'm basing my lifts off of.

Week 1

Squat
145, 165, 185 x 5

DL
5 x 10 x 215

-----------------
BP
150, 175, 195 x 5

OHP
5 x 10 x 115

Lat Pulls
5 x 10 x 190

Dips
5 x 10 x BW

Curls
3 x 10 x 35

-----------------
DL
205, 235, 265 x 5

Squat
5 x 10 x 155

-----------------
OHP
110, 130, 145 x 5

BP
5 x 10 x 160

Dips
10 x BW
7, 8 x BW+25

Seated Rows
4 x 15 x "8"

Thoughts: Going from a max set of 5 reps on DL to 5x10, even with pretty low weight is draining. Mentally very tough imo. Overall very tired from work this week so I'm quite proud that I didn't struggle too much to get the lifts in or make it to the gym. Need to add hill sprints or running at least some next week cause my weight isn't moving.

Week 2

Squat
155, 180, 200 x 3

DL
5 x 10 x 215

Pull ups
5 x 2 x BW

-----------------
Hills
4 x 5 x hill

-----------------
BP
160, 185, 205 x 3

OHP
5 x 10 x 115

Pull ups
10 x 2 x BW

Dips
6 x 10 x BW

Curls
4 x 10 x 35

Shrugs
2 x 10 x 90
2 x 10 x 140

-----------------
DL
225, 235, 280 x 3

Squat
5 x 10 x 155

-----------------
OHP
120, 135, 155 x 3

BP
5 x 10 x 155

Dips
3 x 10 x BW

DB Curls
3 x 10 x 35

Thoughts: Really rough work week. Surprised how easily I kept moving the weights. Pretty optimistic that I can at least make it through another 2 cycles after this one without stalling too badly. I also really, really like higher volume lifting. I seem to respond pretty well to it as far as building strength and I'm hoping I'll eventually get swole Need to start getting some sort of ab work in and need to get more hill running in.

Week 3

Squat
165, 185, 210 x 5/3/5

DL
5 x 10 x 215

Pull ups
10 x 1 x BW from a dead hang

One arm rows
4 x 10 x 65 each

High volume deads are just mentally tough on me. Really are not that physically taxing but I just dread doing them and then dick around and waste a lot of time resting in between sets. May have to set a time goal like one set every 3 minutes or something to cut this out. Squats were retardedly easy. First time I've done an entire day's pull ups from a complete dead hang.

-----------------
Running
20 min

-----------------
BP
170, 195, 225 x 5/3/2

OHP
5 x 10 x 115

Pull ups
5 x 2 x BW

Seated Rows
4 x 15 x "10"

Curls
4 x 10 x 35

Shrugs
4 x 10 x 180

I think that's a BP double PR. Was supposed to do 220 but couldn't resist the second plate Bar speed was **** but the weight overall wasn't that bad. Had gotten very little sleep the night before so the OHP sets were a real grind. First set of 5x10 is always just a little tough but the second set didn't get a lot easier so I knew I was in trouble. Good that I'll have a deload week before I have to bump that up to 120. I don't think shrugs are as useful for my traps as hang cleans are. I'll have to find a way to work that in.

-----------------
DL
230, 265, 295 x 5/3/1

Squat
5 x 10 x 155

Super easy day. Only issue I'm having is that my lower back gets really tight and the muscles seem to spasm the morning after I do squat and deadlift days. It takes me 10-20 min of gentle stretching to calm everything down. Going to the chiropractor on Monday to try to get this sorted.

-----------------
OHP
125, 145, 160 x 5/3/2

BP
5 x 10 x 160

Pull Ups
5 x 2 x BW

Shrugs
4 x 10 x 230

DB Curls
2 x 10 x 40
2 x 10 x 35

OHP and BP were quite easy. I'm still rocking the BP sets out every 3 minutes or so without making that an effort. We'll see where that stops.

-----------------
Running 30 min + 20 hills

Holy balls. Quite tired

Thoughts: Weight today is 218. Pretty happy with the little progress I've made with my lifts over the last 2-3 months. Cardio-wise I've gone to hell. Will keep plugging away a little at a time with the running. Talked to a crossfit gym yesterday about joining and doing WOD's after my 5/3/1. I really liked the guy who runs it. He has a pic/link to SS on the front page of his site under recommended reading - just below a paleo book.

As far as diet goes, I'm seriously considering doing RFL for my deload weeks then moving back to 2k cal/d during the lifting weeks. I normally have a cheat day somewhere around the middle of the week so that helps me get through the 2nd half. I can't imagine it would make too much difference, but I don't want to ruin my gains by eating too little and lifting tiny weights...

Congrats on the bench press PRs! And holy god, high-volume deadlifting seems crazy to me.

Thanks, Red! Yeah I've moved the high volume DL day to the end of the week so then I have to do it in order to finish off my week. Super intimidating. Started this week off RFL'ing and doing my deload workouts and I quickly realized that RFL blows. I was miserable so that lasted 2 whole days. Somehow managed to avoid binging and instead went back to my normal 2k-2100 cal diet. Current weight 217. I also suck at deloads. Only lasted 4 days and I jumped back into regular training with my next cycle on Thurs. I've been taking 1-1.5 free days per week and I've gotta cut that **** out. It's really holding me back. Looking at going to 2400cal/d with no cheats cause that many calories should give me enough flexibility to occasionally have a cookie or something and I won't always feel deprived and want to gorge. I hope...


Cycle 5 90% of maxes: 320 DL, 230 Squat, 235 BP, 175 OHP

BP
155, 175, 200 x 5

OHP
5 x 10 x 120

Last rep on last two sets was a push press.

Lats
4 x 10 x 160

2 min rest between sets

Shrugs
4 x 10 x 230

Curls
4 x 10 x 35

Dips
5 x 10 x BW

Tri Pull Downs
4 x 10 x 100

This was (I think) two days after RFL'ing and I still didn't feel quite right but other than not finishing off my OHP cleanly and moving down on curls, it wasn't too bad. Triceps are already tired and tight from heavy work then dips then isolation work. BTW, I love dips. They sucked for about 2 weeks but now they're one of my favorite exercises.

-----------------
DL
215, 245, 270 x 5

Squat
5 x 10 x 160

Pull Ups
3, 2, 3, 2 x BW

Face Pulls
5 x 15 x 100 on the minute

Went to the chiro and my back feels a lot better. Not perfect, but much better. We'll see how it goes tomorrow morning.

Weight 220. Had some parties and graduation celebrations for the finishing residents this week, so probably partly bloating from all the carbs. I've started reading the leangains website and I'm kinda intrigued. At the very least I'm going to give cycling carbs/fat a try. Plan on eating 1800 cal with 230 prot on non-lifting days and 2500 cal with 230 prot on lifting days. Overall eating ~40/30/30 p/f/c (averaged over a week). Probably fps but I'd like to try some mini-binges and see how it goes. Will probably try actual IF this week 16/8 and see if I like it and can tolerate it. To be fair this is my last week of working nights for quite a while so I may have to try it one additional week once I'm back on a normal schedule.

Cycle 5, Week 1 (cont)

OHP
115, 130, 150 x 5

BP
5 x 10 x 165

Lats
4 x 10 x 160
1 x 10 x 140

Power HC
4 x 5 x 95

Shrugs
2 x 10 x 230

DB Curls
1 x 5 x 40
3 x 5 x 35
2 x 10 x 35

Dips
2 x 10, 3 x 12

Tri Pulldowns
3 x 10 x 120
2 x 10 x 110

Pretty damn solid. Was a little intimidated by 5 x 150 on OHP but doing sets of 10 really came through psychologically when the last rep was a tiny bit of a grind. Fatigue still nothing like the last set or two of 10 on BP days. Rest of the lifts felt very good.

----------------------------
Squat
150, 175, 195 x 5

DL
5 x 10 x 225

Pull ups
5 x 2 x BW

Face Pulls
4 x 15 x 105

Had a very pleasant GGO type interaction today. My gym hash 1 power rack and 1 squat rack. Squat rack BB was loaded with a bunch of weight but I didn't say anyone near by. Power rack was obv in use. Older guy (who is pretty freakign strong) using the power rack turned around and said hi to me and asked if I wanted to use it "because you're normally over here" lol. I said sure, but take your time. He did one last set (curls obv) quickly and let me have it. Very nice way to start the workout imo. DL's are still a grind, but getting mentally easier. I just set my ipod to 5 songs that get me pumped and do a set at the beginning of each song. 20 min later and I'm all done.

Cycle 5, Week 2

BP
165, 190, 215 x 3

OHP
10, 10, 9+1, 7+3, 10 x 115

Lats
5 x 10 x 160

Curls
4 x 10 x 40

Shrugs
4 x 10 x 250

Tri Pulldowns
3 x 10 x 100
2 x 10 x 110

Very strange workout. Just felt weak the whole time (gonna be a recurring theme for the next day too BP was a little bit of a grind, OHP was AIDS. Strangely the last set felt best. Played around a little with thumbless grip which felt good. Went to do dips after shrugs, got into position with elbows locked and fell straight to the floor as I attempted my first rep lol. No harm done. My triceps/chest were somehow just completely spent. WTF?

-----------------
DL
225, 255, 290 x 3

Squat
5 x 10 x 160

Pull Ups
5 x 2 x BW

Face Pulls
5 x 15 x 110

Lower back a little tight again. It tends to feel amazing on Mondays right after I get it adjusted. Squatting deep then is soooo easy. Today, much tighter. DL was easy enough. Squats were a real grind. Just no energy/strength today. I suspect/hope that poor sleep is catching up to me cause that's easy enough to fix

BTW, keeping everything straight when I switch 5/3/1 weeks halfway through the calendar week sucks. I keep getting confused somehow. Probably will continue that through this cycle then just take half a deload week again and get back to normal.

Cycle 5, Week 2 (cont)

OHP
125, 140, 160 x 3

BP
5 x 10 x 165

Lats
1 x 10 x 170
4 x 10 x 160

Power HC
4 x 5 x 105

Shrugs
4 x 10 x 270

DB Curls
4 x 10 x 35

Dips
5 x 10 x BW

Tri Pulldowns
5 x 10 x 120
2 x 10 x 110

----------------------------
Squat
160, 185, 205 x 3

DL
5 x 10 x 225


Cycle 5, Week 3

BP
175, 200, 230 x 5/3/3

OHP
10, 10, 9+1, 10, 9+1 x 120

Lats
2 x 10 x 170
3 x 10 x 160

Curls
4 x 10 x 40

Shrugs
4 x 10 x 290

Dips
4 x 10 x BW+10
1 x 8 x BW+10

Tri Pulldowns
5 x 10 x 130

-----------------
DL
240, 270, 305 x 5/3/1

Squat
5 x 10 x 160

Pull Ups
5 x 2 x BW

Face Pulls
5 x 15 x 120

Really ****ing good week. Will weigh tomorrow. Hit my goal cal/protein for every single day. All of my 5/3/1 lifts are still pretty darn easy with the semi-exception of OHP. 5x10 volume sets are getting tough. Squat and DL volume sessions are definitely rough. I don't think it's as much physical as CNS/psych, possibly somewhat due to my calorie deficit. Will keep going up on them and see how they fare. I'm going to leave OHP volume at 120 next cycle cause I never quite finished a full day as written. Plan to go to 125 on cycle 7. BP volume is still easy.

I'm doing all my volume work at 70% of my 90% of 1RM. God that sounds ****ing stupid, I wish there were a simpler way to write it. Eventually going to have to drop to 60% but will push it as long as possible.

Good workout. Good diet. Good results!!!! Keep up the good work.

Weight: 214

Boom! 2 lbs from my adult low.

Cycle 5, Week 3 (cont)

OHP
130, 150, 165 x 5/3/2

BP
5 x 10 x 165

Lats
3 x 10 x 170
2 x 10 x 160

2 min rest between sets

Power HC
5 x 5 x 115

1 min rest between sets

Shrugs
4 x 10 x 310

DB Curls
4 x 5 x 40

Dips
5 x 10 x BW+10

Tri Pulldowns
2 x 10 x 130
3 x 10 x 120

Incline bench DB curls
10 x 25
10 x 15

Streeeetch and contract

Will finish cycle 5 tomorrow. Deload for the rest of the week then start cycle 6 on Sunday. Shooting for 2500cal on real workout days, 2100 cal on deload workout days and 1800 cal on non-workout days with 230 of protein every day.

Cycle 5, Week 3

Squat
175/195/225 x 5/3/3

Definitely left a few in the tank

DL
5 x 10 x 225

Pull Ups
3, 2, 3, 2 x BW

Finished cycle 5 early last week. Very happy with 5/3/1 right now. Hit my goal diet #'s most of the rest of the week (July 4th went over a little) and ran 3x for 30+ min. It's super, super hard for me to get excited about going to the gym when I'm on a deload. It just blows, but I know I needed it so whatever.

Weight: 216 ??? I'm just gonna chalk this up to water weight or not taking a **** recently or something cause everything went well this week. Only slight difference is that I ate out 3-4 times at places without nutritional information. I've gotten really good at guessing total cal and protein but I'm just gonna eliminate that completely this next week and see what happens.

Social Support

So my schedule is really varied. Every 4 weeks I change where I'm working in the hospital and frequently when I'm working changes too. Maybe most importantly who I'm working with is constantly changing. 1 week ago I started working in our general outpatient clinic and eating well got much tougher. The nurses and techs who work there are constantly bringing donuts and candy and when they found out that I'm trying to lose weight they actually tease me about it and offer me **** food all the time. Being nice doesn't help. Getting pissed off doesn't help. And it's so incredibly frustrating because the last time I was working there, right after New Year's, I went out of my way to offer support and general advice for losing weight. (Of course they were all excited about it then. Fast forward 6 months and they all look the same and nobody says a word about losing weight obv.) Now I haven't given in, but I feel like it's only a matter of time. Resisting temptation just isn't my thing. I have to avoid it - at least mostly.

Contrast this with the end of June when I was working nights in the hospital, the nurses were largely health-minded and were extremely supportive. Eating well was pretty freaking easy. A few months ago some of the hospital nurses even brought fruit for my birthday (admittedly in addition to cookie cake ). And then I look back on when I first started this log. I was living with my parents for a while who were incredibly supportive. They were willing to change around their own diet in order to help me and they were constantly encouraging me. The friends I spent time with were very motivated to be healthy themselves. Weight loss was fun and really easy then (of course I was a huge fatty too). Be careful who you spend your time with cause you really do become like them.

October 7, 2012

6 miles 52:33

October 8, 2012

OHP
1 x 135, 155, 165, 170, 175PR

BP
5 x 10 x 160 (2 min rest between sets, thanks Loco!)

Pull Ups
4, 3, 3, 3, 3 x BW

Dips
5 x 10 x BW+10 (90s rest)

Hang PC
5 x 3 x 135 (on the minute)

4 miles (36 min)

October 9

Squats
175, 195, 220 x 5/3/3

DL
5 x 10 x 165 (2 min rest)

October 10
10 x 400 (1:40, 1:42, 1:39, 1:40, 1:38, 1:40, 1:45, 1:45, 1:39, 1:42)
1 x 800 (3:28)
2 min rest between repeats

Monday, October 16

OHP
115, 135, 155 x 5

BP
165 x 10 x 4
165 x 7
2 min rest

Roll of shame on rep 8. Oh well.

Hang PC
140 x 3 x 5
On the minute

Dips
BW+10 x 10 x 3
BW x 10 x 2
90s rest

Lats
160, 150, 150, 140, 130 x 10
60s rest

DB Curls
25, 20, 15, 15, 15 x 10
60s rest

3 miles 27 min