Page 5 of 31 FirstFirst ... 3456715 ... LastLast
Results 81 to 100 of 618

Thread: Moving N.O.V

  1. #81

    Moving N.O.V

    This weeks weight tracking (4/14/2012)

    Weight:
    214(+3)

    Waist:
    38.5"(same)

    Neck:
    16"(-0.5")

    Body Fat:
    17.83%(-0.86%)

    Fat Weight:
    36.3 (-1.3)(typo on last log. should have been 37.6 not 33.6)

    Lean Weight:
    173.4[color=Red](+4.3)

    Notes] Since I last tracked 2 weeks ago I have lost half and inch on my neck and added a half an inch to both of my thighs. arms and waist stayed the same.
    Tony
    My Log:Moving N.O.V

  2. #82

    Moving N.O.V

    5/3/1 Cycle 7 week 3(5/3/1)

    Warmup

    Foam roll: lower/upper back,IT bands,Quads,hamstrings and piriformis

    Band Stretching: hamstrings,low back,groin,hip flexor/quad.

    Pvc pipe stretch: chest/shoulders



    Squat
    40%(training max)x 5
    50%x5
    60%x3

    Main Movement

    Squat(Training max@280)

    Set 1- 210x5
    set 2- 240x3
    set 3- 270x8

    Estimated 1rm using Wendler's formula](+2)

    [/color]
    Accessory Work (Boring But Big)

    Good Mornings(alternated with chin ups)
    4x10@ 95

    Band assisted Chin ups

    4x5(neutral grip)

    Core work and conditioning

    None


    Thoughts: was trying to get a 10 rep sweep for the last set all month but knew after 7 today that that wouldn't happen. No additional work today because we are going to Busch Gardens tomorrow to end spring break. then it's back to work
    Tony
    My Log:Moving N.O.V

  3. #83

    Moving N.O.V

    5/3/1 Cycle 7 week 3(5/3/1)

    Warmup

    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders

    Jump rope: 3x75 double leg

    Main Movement
    40%(training max)x 5
    50%x5
    60%x3

    Main Movement

    Bench Press(training max@195)

    Set 1- 100x5
    set 2- 170x3
    set 3- 190x9

    Estimated 1rm using Wendler's formula](+7)

    [/color]
    Accessory Work (Boring But Big)

    None

    Thoughts: Just not feeling it today. got my PR
    and called it a day
    Tony
    My Log:Moving N.O.V

  4. #84

    Moving N.O.V

    that should be +1 for estimated 1RM. not +7
    Tony
    My Log:Moving N.O.V

  5. #85

    Moving N.O.V

    5/3/1 Cycle 7 week 3(5/3/1)

    Warmup

    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders

    Jump rope: 3x75 double leg

    Main Movement
    40%(training max)x 5
    50%x5
    60%x3

    Main Movement

    DeadLift(training max@260)

    Set 1- 195x5
    set 2- 225x3
    set 3- 250x10

    Estimated 1rm using Wendler's formula](+12)

    Over Head Press


    Set 1-100x5
    Set 2-115x3
    Set 3-125x10

    Estimated 1rm using Wendler's formula](+2)
    [/color][/color]
    Accessory Work (Boring But Big)

    None

    Thoughts: Have a busy rest of the week so just did Deads and OHP on the same day to put cycle 7 in the books. I am really impressed with my Deadlift progress so far. I will catch up to my squat pretty soon it seems. That will be one goal accomplished. really loving 5/3/1. The weekly rep PRs are a huge motivator to me. I like to be able to see the progress right there in black and white and it is definitely there in black and white(actually blue and red :tongue )
    !Time for a little deload before moving on to the 3 day full body template.
    Tony
    My Log:Moving N.O.V

  6. #86

    Moving N.O.V

    Damn, deload week flew by and I didn't do near enough foam rolling or stretching this week and lifted absolutely no weights. time to get back after it starting tomorrow. Excited to get started on the 5/3/1 3 day full body template. Time to really get serious with conditioning on at least 3 of the off days.
    Tony
    My Log:Moving N.O.V

  7. #87

    Moving N.O.V

    5/3/1 Cycle 8 Week 1(5/5/5+)

    Warm up


    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders

    Squat(alternated with chins)

    Set 1- 120 x 5
    Set 2- 145 x 5
    Set 3-175 x 3

    Chins

    Set 1- 5(underhand)
    Set 2- 5(underhand)
    Set 3- 5(underhand)



    Main Movement

    Squat(training max@290)

    Set 1- 190 x 5
    Set 2- 220 x 5
    Set 3- 250 x 11

    [color=Red]Estimated 1rm using Wendler's formula](same)



    Assistance Work(full body template)

    Incline Bench Press(alternated with chins)

    Set 1- 100 x 10
    Set 2- 100 x 10
    Set 3- 100 x 10

    Chins

    Set 1- 5(underhand)
    Set 2- 5(underhand)
    Set 3- 5(underhand)

    Dumbbell Rows

    Set 1- 90 x 5
    Set 2- 90 x 5
    Set 3- 90 x 15


    Thoughts: good 1st day back from deload but I think I should have left 2 in the tank on squats instead of trying to at least match my estimated 1rm. My hamstrings are screaming at me right now. will have to do some serious stretching and foam rolling tonight and in the morning so I can get a core and conditioning day in.
    Tony
    My Log:Moving N.O.V

  8. #88

    Moving N.O.V

    Core work (3 circuits. no rest between exercises and 2-3 minute rest between circuits)


    Swiss ball crunch

    15 reps w/ 10# plate behind head

    Barbell Good Mornings

    95x10reps

    Ab wheel roll out

    10 reps

    Dumbbell side bend

    20x10reps w/ 20# dumbbell

    Conditioning

    Jump rope

    75x3

    Walking/Sprinting

    30 minutes
    Tony
    My Log:Moving N.O.V

  9. #89

    Moving N.O.V

    You have a ton more energy than I do. Good workouts!

  10. #90

    Moving N.O.V

    Quote Originally Posted by "soonermark99":21lz70mm
    You have a ton more energy than I do. Good workouts!

    thanks, but I pretty much had to force myself to do the core and conditioning today. however, I do feel pretty damn good for only having 3 days left in my 30s. Though I still might be about 20 pounds heavier, I am in better shape than I was when I only had 3 days left in my 20s. back then I smoked like a chimney and got no exercise.
    Tony
    My Log:Moving N.O.V

  11. #91

    Moving N.O.V

    5/3/1 cycle 8 week 1(5/5/5+) Full Body Template Phase 1


    Warmup

    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders


    Squat 40%,50%,60%(alternated with chins)

    Set 1- 120 x 10
    Set 2- 145 x 10
    Set 3- 175 x 10

    Band assisted chins

    3 sets of 5 (neutral grip)

    Main Movement

    Bench press(training max@200)

    Warmup- 85 x 5
    Warmup- 100 x 5
    Warmup- 120 x 3

    Set 1- 130 x 5
    Set 2- 150 x 5
    Set 3- 170 x 12

    Assistance work

    Lat pull downs(alternated with chins)

    Set 1- 100x10(wide grip)
    Set 2- 100x10(close grip)
    Set 3- 100x10(wide grip)

    Band assisted chins

    3 sets of 5 (neutral grip)

    Thoughts: liking the full body template. I like squatting every workout. I decided to only track estimated 1rm on 5/3/1 weeks from now on. I find myself stressing too much trying to match or beat last weeks estimate even when I know I shouldn't because it will have me beat down by the end of the cycle. I have seen a few guys on the FB group talking about inverting 3 and 5 week so you go 3/5/1 and only prescribed reps on 5/5/5 day so you are fresh off deload for 3/3/3+ week and fresh on 5/3/1+ week because there was no max effort on 5/5/5 week.apparently this is from the PL book. I may give it a try next cycle.
    Tony
    My Log:Moving N.O.V

  12. #92

    Moving N.O.V

    I like that inverted template. Kind of a good way to back off on the working max, yet still have an opportunity to attempt heavy stuff.

  13. #93

    Moving N.O.V

    I like the 3/5/1 version too.
    and your last set numbers seem to be consistently around 10 or so, keep progressing like that and you will be set, I wouldn't worry to much about the estimated 1rm
    Mark

    If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - President Contreras

    I only believe in Training to be Awesome. - Wendler

    Be not afraid of going slowly, be afraid only of standing still.

  14. #94

    Moving N.O.V

    5/3/1 cycle 8 week 1(5/5/5+) Full Body Template Phase 1


    Warmup

    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders


    Squat 40%,50%,60%(alternated with chins)

    Set 1- 120 x 10
    Set 2- 145 x 10
    Set 3- 175 x 10

    Band assisted chins

    3 sets of 6 (neutral grip)

    Main Movement

    Dead lift(training max@270)

    Warmup- 135 x 5
    Warmup- 145 x 5
    Warmup- 165 x 3
    Set 1- 180 x 5
    Set 2- 205 x 5
    Set 3- 230 x 10

    Overhead Press(training max@135)

    Set 1- 90 x 5
    Set 2- 105 x 5
    Set 3- 115 x 10


    Thoughts: First week of full body phase 1 complete. doing squats followed by dead lift and OHP work sets is a little tougher than I thought it would be. I had planned on alternating OHP work sets with chins but that didn't happen but I still think this was a solid workout for the last day of my 30s . all and all I think I like this template better than BBB.
    Tony
    My Log:Moving N.O.V

  15. #95

    Moving N.O.V

    Core work (3 circuits. no rest between exercises and 2-3 minute rest between circuits)


    Swiss ball crunch

    15 reps w/ 15# dumbbell behind head

    Barbell Good Mornings

    115x10reps

    Ab wheel roll out

    10 reps

    Dumbbell side bend

    20x10reps w/ 20# dumbbell
    Tony
    My Log:Moving N.O.V

  16. #96

    Moving N.O.V

    5/3/1 Cycle 8 Week 2(3/3/3+) Full Body Template

    Warm up


    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders

    Squat(alternated with chins)

    Set 1- 120 x 5
    Set 2- 145 x 5
    Set 3-175 x 3

    Chins(band assisted)

    Set 1- 5(underhand)
    Set 2- 5(underhand)
    Set 3- 5(underhand)



    Main Movement

    Squat(training max@290)

    Set 1- 205 x 3
    Set 2- 235 x 3
    Set 3- 265 x 7





    Assistance Work

    Incline Bench Press(alternated with chins)

    Set 1- 100 x 10
    Set 2- 100 x 10
    Set 3- 100 x 10

    Chins(band assisted)

    Set 1- 5(underhand)
    Set 2- 5(underhand)
    Set 3- 5(underhand)

    Dumbbell Rows

    Set 1- 90 x 5
    Set 2- 90 x 5
    Set 3- 90 x 20 (+5 reps)


    Thoughts: nothing much stood out. I was feeling kind of wore down from a long work week so I was happy with the 4 extra squat reps and the 5 extra row reps.
    Tony
    My Log:Moving N.O.V

  17. #97

    Moving N.O.V

    5/3/1 cycle 8 week 1(3/3/3+) Full Body Template Phase 1


    Warmup

    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders


    Squat 40%,50%,60%(alternated with chins)

    Set 1- 120 x 10
    Set 2- 145 x 10
    Set 3- 175 x 10

    Band assisted chins

    3 sets of 5 (underhand grip)

    Main Movement

    Bench press(training max@200)

    Warmup- 80 x 5
    Warmup- 100 x 5
    Warmup- 120 x 3

    Set 1- 140 x 3
    Set 2- 160 x 3
    Set 3- 180 x 10

    Assistance work

    Lat pull downs(alternated with chins)

    Set 1- 100x10(close grip)
    Set 2- 100x10(wide grip)
    Set 3- 100x10(close grip)

    Band assisted chins

    3 sets of 5 (underhand grip)

    Thoughts: pretty uneventful, got in got out.
    Tony
    My Log:Moving N.O.V

  18. #98

    Moving N.O.V

    5/3/1 cycle 8 week 2(3/3/3+) Full Body Template Phase 1


    Warmup

    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders


    Squat 40%,50%,60%(alternated with pull ups)

    Set 1- 120 x 10
    Set 2- 145 x 10
    Set 3- 175 x 10

    Band assisted pull ups

    3 sets of 5

    Main Movement

    Dead lift(training max@270)

    Set 1- 190 x 3
    Set 2- 220 x 3
    Set 3- 245 x 7

    Overhead Press(training max@135)

    Chins- 5(underhand/band)
    Warmup- 55 x 5
    Chins- 5(underhand/band)
    Warmup- 70 x 5
    Chins- 5(underhand/band)
    Warmup- 85 x 3

    Set 1- 95 x 3
    Set 2- 110 x 3
    Set 3- 125 x 10


    Thoughts: Week 2 of FBT done. I am for sure going to invert 3 and 5 week starting next cycle and only do prescribed sets on 5 weeks. I think that will keep me fresher on 3+ and 1+ weeks.
    Tony
    My Log:Moving N.O.V

  19. #99

    Moving N.O.V

    Core work (3 circuits. no rest between exercises and 2-3 minute rest between circuits)


    Swiss ball crunch

    15 reps w/ 20# dumbbell behind head

    Barbell Good Mornings

    115x10reps

    Ab wheel roll out

    10 reps

    Dumbbell side bend

    20x10reps w/ 20# dumbbell

    Jump rope

    75 double leg
    Tony
    My Log:Moving N.O.V

  20. #100

    Moving N.O.V

    5/3/1 Cycle 8 Week 3(5/3/1+) Full Body Template

    Warm up


    Foam roll: lower/upper back,IT bands,Quads,piriformis,calves and
    hamstrings

    Band Stretching: hamstrings,low back,groin,hip flexor/quad,and calves

    Pvc pipe stretch: chest/shoulders

    Squat(alternated with chins)

    Set 1- 120 x 5
    Set 2- 145 x 5
    Set 3-175 x 3

    Chins(band assisted)

    Set 1- 7(underhand)
    Set 2- 7(underhand)
    Set 3- 7(underhand)



    Main Movement

    Squat(training max@290)

    Set 1- 220 x 5
    Set 2- 250 x 3
    Set 3- 280 x 7

    Estimated 1RM using Wendler's formula:345





    Assistance Work

    Incline Bench Press(alternated with chins)

    Set 1- 100 x 10
    Set 2- 100 x 10
    Set 3- 100 x 10

    Chins(band assisted)

    Set 1- 7(underhand)
    Set 2- 7(underhand)
    Set 3- 7(underhand)

    Dumbbell Rows

    Set 1- 90 x 5
    Set 2- 90 x 5
    Set 3- 90 x 25 (+5 reps)


    Thoughts: Finished this workout with rearranging my weight room(again). My shoulders are a little sore.
    Tony
    My Log:Moving N.O.V

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •