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  • vkk's training log

    Background:
    Started training seriously about 10 months ago. I've made solid progression since then, getting stronger in each lift, but recently, course work, crazy work hours have really messed with a training schedule. Luckily, since the semester is 1/2 over, ive managed to secure good grades in most of my courses, and stress has been alleviated accordingly.

    Routine: Ive been following 5/3/1 for the past month, after building my numbers back up. Goal is to kill every workout. Set goals, and crush them while getting bigger and stronger.

    Food: This is what needs most improvement. I've been getting in the protein, but it just needs to be much higher.

    5/3/1 Squat Workout next post.

  • #2
    November 4th, 2011. 5/3/1+ week. Training Max: 235

    Squat:
    185x5
    205x3
    225x5

    Leg Press:
    3 plates + 10lbs per side x 10
    3 plates + 10lbs per side x 10
    3 plates + 10lbs per side x 10

    RDL:
    155x12
    155x12
    155x12

    Thoughts:
    Pretty solid workout. Had 2 more reps in me on squat. Monday starts Cycle 2.
    Last edited by vkk; 11-04-2011, 07:36 PM.

    Comment


    • #3
      The return from what? And will this be an actual training journal, or just posting videos of music, just curious.
      …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

      Comment


      • #4
        Originally posted by mark! View Post
        The return from what? And will this be an actual training journal, or just posting videos of music, just curious.
        return to logging consistently.

        and ill never stop posting music

        Comment


        • #5
          Yeah! Consistency is key. Not with logging, it helps, but with time spent in the gym. Good luck hombre.
          …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

          Comment


          • #6
            Late Night Rambling

            eating over the weekend was pretty good. Hit exactly the amount of protein i needed to hit(390g), upped milk consumption to 1/2 a gallon of 1% a day. Gonna take a little time to get used to it, but should be ok with that amount in a couple weeks. Really focusing on lots of clean foods, with a fast food meal here and there, limiting them to 3 a week, but still high protein in them.. Something along the lines of a bowl from chipotle consisting of either extra chicken/beef , extra rice, pinto beans with a bit of bacon, cheese and sour cream, along with a bit of hot sauce. or chick fil a, tasty but still helping hit the protein numbers. Also, started blending egg whites, along with 2 scoops of whey before bed. A quick way to get an additional 75g protein. Still doing the carb cutoffs because thats what Dante says to do.

            Got a physics test tomorrow, which i feel im going to do well on, then hitting military press, dips and chins.

            Comment


            • #7
              Cycle 2: 5/5/5+ Military Press. Training Max: 120

              Military Press:
              75x5
              90x5
              105x5

              *felt like i had 3 more reps in me. gonna try and rep out on the 5/3/1 week instead of pushing rep maxes each workout. Other than that, top set was not a big deal.*

              Chins:
              BWx6
              BWx6
              BWx6
              BWx6
              BWx3
              BWx3

              *Went for a total of 30 reps here. Lost momentum on that last set of 6, but id say it went ok. Gonna work towards 5x6 on chins.*

              Dips:
              BWx8
              BW+10lbsx6
              BWx8
              BWx7
              BWx8
              BWx5

              *the person who stole the weighted dip belt, apparently doesn't feel like bringing it back. Luckily, the gym decided to buy some chains for DE Squats/Heavy deads.... idk not really sure what powerlifters use chains for... so grabbed the smaller metal chain and rigged up something to attach to belt for the weighted set, worked well, until the chains started to slip, which made me cut set off a bit earlier than i wanted to.. Id say it went pretty well... Going to add an extra rep each week until i hit 60 reps per session, before weighting all the sets across.*

              [youtube]sesOnXMcaBk[/youtube]

              Comment


              • #8
                I'm a big Linkin Park fan. Haven't listened to them at the gym in a while...

                Good stuff dude.
                Journal http://www.intensemuscle.com/showthread.php?t=51093

                Comment


                • #9
                  Cycle 2: 5/5/5+ Deadlift. Training Max: 375

                  Deadlift:
                  185x5
                  295x5
                  320x5

                  *nice and easy.*

                  Back Extensions:
                  BWx12
                  BW+10lbsx12
                  BW+25lbsx12

                  *hardest part of this is figuring out how to hold the weight behind head.*

                  Situps:
                  BWx12
                  BWx12
                  BWx12

                  *Abs were smoked from military/chins so it felt good to have some blood running through em.*

                  [youtube]R7WUHVA9lqE[/youtube]


                  Originally posted by Adam2433 View Post
                  I'm a big Linkin Park fan. Haven't listened to them at the gym in a while...

                  Good stuff dude.
                  Thanks man.
                  I listen to all kinds of stuff while training.
                  Last edited by vkk; 11-08-2011, 01:10 PM.

                  Comment


                  • #10
                    Catch Up on 5/5/5 week + 3/3/3+ Military Press

                    November 10th, 2011:

                    Bench Day - Training Max: 172 lbs

                    Bench Press:
                    115x5
                    130x5
                    150x5

                    DB Bench:
                    40sx15
                    40sx15
                    40sx15

                    BB Row:
                    135x12
                    135x12
                    135x12

                    Not too big a deal here. Keeping all assistance work in the 10+ range for bench day for the sake of rep range variety.

                    November 11th, 2011:

                    5/5/5+ Squat Day - Training Max: 245

                    Squat:
                    160x5
                    185x5
                    210x5

                    Leg Press:
                    3p + 15 ps x 10
                    3p + 15 ps x 10
                    3p + 15 ps x 10

                    RDL:
                    160x12
                    160x12
                    160x12

                    * high reps feel like cardio *

                    November 14th, 2011:

                    Military Press:
                    75x3
                    95x3
                    110x4

                    Chin Ups:
                    BWx6
                    BWx6
                    BWx6
                    BWx6
                    BWx6
                    BWx5
                    BWx5

                    Dips:
                    BWx8
                    BWx8
                    BWx8
                    BW+10lbsx7 1 Rep PR
                    BWx8
                    BW+10lbsx7

                    *felt terribly sick this weekend. may have been the chinese buffet on friday night. still hit the required reps, but could have been 5 or more on military press. Slowly hitting 5x6 on chins, and the PR on dips was nice, as well.*

                    [youtube]o6TUhx2wX0M[/youtube]

                    Comment


                    • #11
                      LG, didn't you lift with JP? How'd that go?

                      Im not really a fan of that site.. kinda lost its appeal since IA died(and the fact that i got banned for something REAL dumb.), but if you are enjoying it, sweet.[/QUOTE]

                      I did lift with JP....great guy and great time.

                      Seems like you found a new home here, so all is good as far as I can tell. Do you still post over at SBD?

                      Good lifting in this journal. Stick with it and be consistent, you will do great!
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • #12
                        Is tis vamshi's log? According to Facebook he's no longer with us
                        For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

                        Comment


                        • #13
                          3/3/3+ Deadlift, Training Max: 375

                          Deadlift:
                          185x3
                          275x3
                          340x5

                          *not too hard. kinda lost grip on the 5th one but locked out before dropping it*

                          Back Raise
                          BW+25 x 12
                          BW+25 x 12
                          BW+25 x 10

                          Situps:
                          BWx20
                          BWx15
                          BWx15

                          Notes: Good workout.

                          [youtube]1yw1Tgj9-VU[/youtube]

                          Originally posted by LG1 View Post
                          LG, didn't you lift with JP? How'd that go?

                          Im not really a fan of that site.. kinda lost its appeal since IA died(and the fact that i got banned for something REAL dumb.), but if you are enjoying it, sweet.

                          I did lift with JP....great guy and great time.

                          Seems like you found a new home here, so all is good as far as I can tell. Do you still post over at SBD?

                          Good lifting in this journal. Stick with it and be consistent, you will do great!
                          Naa... IM is the only place i post now.
                          Good to see JP is fun to train with.. Will have to drop by if im ever in that direction.

                          Originally posted by DCBliever View Post
                          Is tis vamshi's log? According to Facebook he's no longer with us
                          PMd.
                          Last edited by vkk; 11-16-2011, 07:38 PM.

                          Comment


                          • #14
                            3/3/3+ Bench Day - Training Max: 175

                            Bench:
                            115x3
                            135x3
                            155x6

                            DB Bench:
                            50s x 11
                            50s x 10
                            50s x 9

                            BB Row:
                            140x12
                            140x12
                            140x12
                            140x12

                            Notes: Was fighting to get a 7th rep for a rep PR at 155, but my left side seemed to be pushing much less than my right side, so had to rack. Right side was almost at lockout, left side was probably mid way. Rows are progressing nicely.

                            [youtube]aNyOfIJiGxg[/youtube]

                            Comment


                            • #15
                              didnt know you made a new log, you still lifting with what happened?
                              Use My Discount Code " KNO119 " To Get 5% Off Your Next Order At True Protein!

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