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The Jungle

400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
lol thanks BI. That is pretty much what last week and this week will be. My dean, in his awesome wisdom, stuck my financial management class and advance corporate finance class together :(. Combined with business statistics, my workload this time is getting too damn time consuming lol. I am having to bounce back and forth between chapters in the first class that haven't been covered yet to help with chapters being covered in the latter class.

I kind of want to punch him in the head but I am too far into it to consider quitting the advanced corporate class.


Anyway, todays stuff:

Press Day 4/24/2017
Weight: 222 pounds

Press
45x17
95x12
135x7
165x7
195x6
195x5
195x4

DB Lateral Raises
25x10. 10, 8, 8, 8, 8

BB Front Raises
45x8, 8, 8, 7, 7, 8


Rear Delt DB Flyes
25x12, 12, 12, 12, 12

BB Curls
45x10, 8, 8, 8, 9


That was it. Got some statistics work to do, so gonna get started on that. Trying to get ahead of the work this time so I have time to catch up later.
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
Took the last couple of weeks off completely from working out. I have not even been online very much, other than to do school work, so that is why I have not been around very much. Hopefully that will change in the next few weeks. Today I kicked it off with some benchpress and close-grip benchpress.
Not going to bother putting in the numbers since today was just getting back in the gym and moving something around. Felt good.
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
Starting off 5/3/1 again, but mostly to get my strength back up. The last month or so has been hectic and workouts have not been consistent. I am hoping to change that in the next few weeks and get back on track. My main goal is to lose the puffiness I have been collecting the last month or so and to get my strength back up. Today was a reminder that squat has been neglected:

5/3/1 Wave 1
Week 1
Squat Day

Squat
135x7
185x7
225x7
275x5
315x5
355x5 barely

Reverse Band Squats
365x5
315x5
315x5
315x5
315x5

Goodmornings
135x10
115x12
115x12
95x16

Jack-Knife Sit-ups
BWx7, 5, 6, 7, 7

BB Calf Raises
225x15
225x15
225x15
225x20
225x20
225x18
225x16

Not too shabby for a starting off point. I might need to lower my working ax from 420 to 400 lol. 355x5 was a lot tougher than I gave it credit for when I set the numbers. It is going to take a couple of weeks before I am comfortable under any kind of weight again. On a good note, there was no complaint from the knee during this so happy about that.
The reverse band work was fast lol. 365 was a little too much so I knocked it back down. Goodmornings sucked as far as weight but they did put a hurting on the hamstrings. The rest of the work was solid but nothing special.

Also, I have these workouts set up like this:

Big lift of the day
Speed work
Repetition work
Core work
Isolation work

This is pretty much how all four days are set up. Squat, bench, off, deads, press, off, off is the order.
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
5/3/1 Wave 1 Week 1
Benchpress Day
Weight: 221 pounds

Benchpress
45x15
95x12
135x10
185x8
230x5
265x5
300x5
300x3

Reverse Band Benchpress
365x3 too effing heavy
315x5
315x5
315x5
275x7

CG Benchpress
135x8
185x8
205x8
205x8
205x7

Russian Twists
25x12
25x12
25x12
25x10
25x7

Incline DB Flies
25x15
35x12
35x12
35x12
45x10

Solid, but nothing special. The extra 300x3 on the benchpress was because I forgot to attach the bands lol. So I just went with it and hit it for three. 365 was biting off more than I could chew, even with the bands. I got the reps easily enough, but it was not fast... at all. Everything else got me hot and sweaty mmmhhhmmmmm :D no homo.

School tomorrow and then deadlift destruction the day after.

As for my school, I only got about 4 more months, yaaaaayyy. I think I might miss it at some point...... until I remind myself I am sleeping 6-8 hours every night, not rushing to meet some deadline, and not spending until 10PM once or twice a week at school after work.... then I will remember I will not miss it that much :D
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
5/3/1 Wave 1 Week 1
Deadlift Day

Deadlift
135x7
225x7
315x5
360x5
415x5
470x6

Front Squats
135x5
185x5
225x5
225x5
225x5
225x5

BB Rows
135x10
185x10
205x8
225x8
225x8
225x8

Pullups
BWx8, 7, 7, 5, 5, 5

BB Curls
45x15
65x15
75x15
75x15
75x14

Not too bad today. I was rearranging my gym the same time I was hitting this up, so got some GPP in between sets as well lol.
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
5/3/1 Wave 1 Week 1
Press Day
Weight: 221 pounds

Press
45x12
95x10
145x5
170x5
190x6

Push Press
190x3
190x3
190x3
190x3
190x3

BTN Snatch-grip Press
45x8
95x8
95x8
95x8
95x6

Pullups
BWx7, 7, 5, 6, 6, 4, 2

DB Lateral Raises
25x8
25x8
25x8
25x8

Rear Delt DB Flyes
25x8
45x8
45x8
45x8

Not too shabby at all. Shoulders are feeling the burn :D This week was fairly easy, except for the squats, and i actually had time to get all the work in I wanted. Hoping my strength gets back up soon so that maybe I can actually improve it :D
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
5/3/1 Wave 1 Week 2
Squat Day
Weight: 223 pounds

Squat
135x10
185x8
225x8
280x3
320x3 vid
360x3 vid

Reverse Band Squats
360x3
315x3
315x3
315x3
315x3

Goodmornings
135x12
155x12
175x12
185x10
185x10

Jack-knife Sit-ups
BWx8, 8, 9, 9, 11


Did not feel like hitting up the calf raises that I had planned, so will probably get some done this week. Or not lol. I think I could have gotten a 4th rep out of that 360, but it didn't feel like it was going to be a good ride back to the top. Still trying to get my squat strength back up, so no hurries. Everything else was solid.
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
Sorry I didnt update but I have not missed a workout yet :D

Wont bother updating on last week but the highlight of the last two lift days last week was the 495x4 on deads.

Yesterday

5/3/1 Wave 1 Week 3
Press Day
Weight: 223 pounds

Press
45x12
95x12
135x5
175x5
190x3
215x1

Then some barbell curls and I called it a day.

Today:

5/3/1 Wave 1 Week 3
Deadlift Day

Deadlifts
135x8
225x8
315x5
365x5
415x5
470x3
525x1

And.... I called it a day. Decided landscaping and beer was a better use of time :D Seriously it is hotter than Satan's ball sack in my gym so there is not much outside of the main lift going on :D
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
5/3/1 Wave 1 Week 3
Bench Day

Benchpress
45x12
135x8
225x5
265x5
300x3
335x1

That is it. My damn garage was getting into the upper 90s with a humidity off Hellish % so I called it a day. Getting it in and getting it done.
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
5/3/1 Wave 1 Week 3
Squat Day
Weight: 224 pounds

Squat
135x10
185x8
225x5
275x5
300x5
340x3
380x2

Goodmornings
135x15
185x12
185x12
205x10
205x10
205x10

That is it. Missed doing this yesterday cause I worked too late, but I did get it done before I started drinking today :D Anyway, the humidity and heat here have been at an all time high the last few days so it has been dragging these workouts down. Hopefully, I can get some better ones in within the next few weeks.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Good squats brother. Hope you have had a good weekend, enjoy your drinks later today - at least you have earned them ;)
 
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