Gainz Boiiii

stuchyg

So after the success(relatively) of my last log, Spoiler - I got married in the end, I'm going to start a new 1.

Started 5/3/1 today, looking at the triumvirate model. Also started bulking again as I have dropped back to 75kg.

Today was bench which was

55 x 5
65 x 5
75x 5.

The smallest plate I have is 2.5kg and by plate I mean kettle bell added to the bar so I am rounding up slightly when I lift. Attached pic is of our gym in work

stuchyg

Wednesday was squats for 5/3/1.

Friday was deadlift for 5/3/1

90kg x 5, 105 x 5, 120 x 6

stuchyg

Just back from an 8k walk. I ran the first two as I'm trying to gain some cardio fitness to do a 5k with the missus. I'm bolloxed

stuchyg

OHP

30kg x 5
35kg x 5
40kg x 5


Front raises

3 x 8

Shrugs

3 x 8

My shoulders are a serious weak point for me, really need to strengthen and increase mobility

stuchyg

Bench

60kg x 3
67.5kg x 3
77.5kg x 4

Incline Press

35kg x 3 x 10

Incline Flyes

20kg x 3 x 10

Chins

5 x 5

stuchyg

Squats

Warm ups

85 x 3
95 x 3
105 x 5

Calf raises and lunges to follow. Last couple reps were tough on my lower back without a belt. Also ate like a hooer today. Big bucket o win

stuchyg

OHP

32.5 x 3
36 x 3
40 x 3

I realise these May be the lowest 5/3/1 numbers In the history of time but anything to do with shoulders is a big problem for me.

Also did some supplementary shoulder work, also ate a lot of food. A Lot!!

stuchyg

Deadlift

Warm ups

102.5 x 3
115 x 3
140 x 1 - this was a mistake as I meant to do 130 but miscalculated the weight on the bar

Some BOR and pull ups as well. Friday is week 3 of my 5/3/1

stuchyg

Bench

65 x 5
75 x 3
82.5 x 2

Inclines

35kg x 3 x 8

Flyes

15kg x 3 x 8

Push Up Variants



This is me now at 75kg on the button, planning to bulk to 85kg before I cut, il throw pics up as I go so we can all see how fat I can manage to get

stuchyg

Squats

87.5kg x 5
100 x 3
110 x 3, max effort

Lunges and calf raises to follow

stuchyg

OHP

32.5 x 5
37.5 x 3
42.5 x 5

Lateral raises and so on to supplement. Deload week next ween and then start my second cycle of 5/3/1

stuchyg

Deadlifts

60 x 6
80 x 3

100 x 5
115 x 3
130 x 1

BOR
2 x 5 superset with pull ups

Good mornings
4 x 6

stuchyg

Deload week

Bench

5 reps @ 40kg, 50kg & 60kg

Flyes
3 x 12

Incline
3 x 12

Did a bit of bi n tri isolation for the first time in a month then, felt good

stuchyg

Squats

Bar x 10

50 x 5
60 x 5
70 x 5

Calf raises
3 x 8

Some shoulder work as well

Deadlift Deload tomorrow and then my second cycle of 5/3/1 starts monday

stuchyg

Bench

55 x 5
65 x 5
75 x 5

Inclines x lots
Flues x lots

In and out in 25 mins, boom

stuchyg

Squats

78 x 5
90 x 5
102.5 x 1 knee buckled and lost the weight, knee still painting me
102.5 x 5 - I get knocked down but I get up again

Calf raises and lunges to follow

stuchyg

OHP

32.5 x 5
37.5 x 5
40 x 5

Raises, shrugs and KB swings followed.

stuchyg

Deadlifts

Warm ups

92.5 x 5
107.5 x 5
122.5 x 3

Seemed to hurt my elbow and possibly slightly torn my groin again while lifting so good session all round

stuchyg

Bench

62.5 x 3
72.5 x 3
78.5 x 3

Inclines

3 x 12

Flyes
3 x 12

stuchyg

Squats

bar x 10
40kg x 8
60kg x 6
Work Sets
85 x 3
95 x 3
107.5 x 4

Calf Raises
3 x 12

Lunges
2 x 6

Step Ups
3 x 12

stuchyg

Deadlift

97.5 x 3
110 x 3
125 x 2- losing grip at that point and can't go underhand as my shoulder is ducked at the min

Mix of rows to follow with some GM's mixed in

stuchyg

Bench

Warm ups x lots
65 x 5
75 x 3
85 x 1

Flyes and incline presses to follow. Also worked the guns for the first time in a good while, forgot how manly it feels to be unable to curl 5kg because you have no feeling left in your arm

stuchyg

Squat

Bar x 10
50kg x 10
90kg x 5
102.5 x 3
112.5 x 1

Lunges and calf raises x a few

Decided to try rack pulls for the laugh and managed to get to 200kg

Alf Veedersane

Nice work.

How far below the knee was the bar, out of interest?

stuchyg

Alf Veedersane wrote: »

Nice work.

How far below the knee was the bar, out of interest?

Just below mine, I'm 5'9, co worker is 6'1 so it suited to have it at my level

stuchyg

Deadlift

102.5 x 5
120 x 3
132.5 x 1

BOR
3 x 8

Single Arm Rows
3 x 8

Second cycle of 5/3/1 done

stuchyg

Quiet last couple of sessions as reloading before I start the 3rd cycle of 5/3/1.

Planning to lift heavier then before in my supplementary lifts this go round

stuchyg

Bench

Warm ups
60kg x 5
67.5 x 5
77.5 x 5

Inclines
25kg DB x 3 x 6

Flyes
7.5kg DB x 3 x 10

Various push ups and some punch bag work as well

stuchyg

Deadlift

60kg x 5
80kg x 5
90 kg x 3

Work set
95 kg x 5
110kg x 5
125kg x 3

Was pissed off with that, last set was meant to be 5 reps but my back was starting to get sore. Should have belted up.

Also did some single arm rows and pull ups

stuchyg

Was away in brussels last week do no training.

Today

OHP

32.5 x 5
37.5 x 5
42.5 x 5

Lateral raises and front raises.

Seemed to have bolloxed my shoulder again. Still can't do a pull up with the pain

stuchyg

Bench

Warm ups

62.5 x 3
72.5 x 3
82.5 x 4

Deadlifts

HAve stArted dead lifting with a lad from work so really concentrating on form with his help.

Warm ups
102.5 x 3
115 x 3
130 x 3

stuchyg

Squats

Warm ups x whatever

90kg x 3
102.5 x 3
115 x 3

Some calf raises, wasn't in the mood but still got my session done. Half way through my 3rd cycle of 5/3/1

stuchyg

Have been working away as best I can but my back is incredibly bad at the minute, can't even shift a 120kg deadlift, have started trying to get through a stretching routine daily to improve it

stuchyg

Benched last Friday but didnt log

Today

Stretching and my first bout ever of foam rolling

Deadlift

50kg x 1(sharp pain in my back to start this, almost quit there and then)
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5

The 80 and 90 set were probably the easiest as the blood was obviouslt flowing to my back and that stage so I had a bit of movement, 3 wide grip pull ups inbetween each deadlift set might also have helped.

BOR
50kg x 3 x 5

Some more stretchiing and rolling to finish, I ave to try my best to get my back into a place where I feel comfortable with my lifts, slight fear there atm

stuchyg

Little bit of benching today, back was really bad so didn't wanna try too much. Bit bored with 5/3/1 so planning to try something else. I now am at 85kg will throw up a couple pics later before I start cutting on Monday

stuchyg

Big of light back work today as forgot my shorts for gym and then 30 mins of Pilates work when I got home

stuchyg

Tried dead lifting yesterday, sharp pain in my lower back meant I only got as far as 80kg for 1 rep, pretty devastated.

I'm not sure where to go from here regarding deadlifts. Might need to start focusing on rack pulls from the knee

Alf Veedersane

Still gonna stress your lower back. Maybe go to a physio.

stuchyg

Alf Veedersane wrote: »

Still gonna stress your lower back. Maybe go to a physio.

Money is an issue there, might try some anti inflams, see if it helps. What would u use for lower back Alf, I only have a Barbell and DB to work with

Alf Veedersane

stuchyg wrote: »

Money is an issue there, might try some anti inflams, see if it helps. What would u use for lower back Alf, I only have a Barbell and DB to work with

I'd rest it until it was better first.

Do you train I a gym or at home?

stuchyg

Monday - chest

4 x 15 rep scheme for flat, incline and Flyes

Wednesday - shoulders

Friday - bit of upper back work today and some core stuff

stuchyg

Bench

40kg x 15
45kg x 15
47.5kg x 15
50kg x 15

Incline

30kg x 4 x 15

Flyes
5kg x 2 x 15
7.5kg x 2 x 15

stuchyg

Row - 250m
Wide Grip Pull Ups x 5
Throw 100 punches at heavy bag
Upright Row x 10
Sit Ups x 30

Rest and repeat 4 times

stuchyg

1st time squatting in 2 months today due to back issues, kept it light but still felt good to be under the bar.

Worked up to a 3 x 5 @ 80kg

Alf Veedersane

How is the back, fella?

Did you get it looked at or just rest it?

stuchyg

Alf Veedersane wrote: »

How is the back, fella?

Did you get it looked at or just rest it?

Not too bad ATM so Figured to try some squats, Weeks rest and delicious difene made the difference .I will give it another week and have a look at done deadlifting

Alf Veedersane

stuchyg wrote: »

Not too bad ATM so Figured to try some squats, Weeks rest and delicious difene made the difference .I will give it another week and have a look at done deadlifting

Good to hear. Just don't get back into DL too soon but good to see you lifting again.

stuchyg

Circuits again today

300m row
15 push ups
100 punches
15 hip thrusts
30 sit ups

4 rounds, I actually thought I would throw up at one point, havin to do this kinda thing is the only part of cutting that bothers me

stuchyg

Benched Wednesday

Today

Some light back work, pull ups, GM's, BOR followed by some box squats

Worked up to a 120kg single, still taking it easy with the back.

stuchyg

Yesterday shoulders, today arms. Really not in the mood for training the last couple days, cut is going well though.

Training arms may also be one of the most boring things to do in a gym, after cardio of course

stuchyg

Bench 3 x 15
Pullovers 3 x 15
Incline 3 x 15
Flyes 3 x 15

Followed by some ice water dumped in my head