My Weight Loss + Lifting Photo Updates *Update 09/17/12*

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#6598032 - 09/19/12 07:40 PM Re: Four weeks progress... [Re: HX_Guy]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	What days are you planning on training?
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#6598283 - 09/19/12 09:26 PM Re: Four weeks progress... [Re: HX_Guy]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Originally Posted By: HX_Guy Well I got that part...but what about the accessory exercises? The book on 5-3-1 has a crapload of different stuff...which ones should I do, on what days, and how many reps. Read the book. It tells you what to do on what day, and gives the rep ranges. You can either pick from a list of accessory exercises, or choose one of the premade plans like Boring But Big.
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#6598482 - 09/19/12 11:10 PM Re: Four weeks progress... [Re: DieZel]
HX_Guy HX_Guy Please blame any typos on my executive assistant Post Master Supreme Registered: 02/06/01 Posts: 45553	Originally Posted By: DieZel What days are you planning on training? If you'd read your damn PM, you'd know! $\:D$ I'm planning to do the Monday, Tuesday, Thursday, Friday routine. _________________________ 2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6598484 - 09/19/12 11:11 PM Re: Four weeks progress... [Re: Silock]
HX_Guy HX_Guy Please blame any typos on my executive assistant Post Master Supreme Registered: 02/06/01 Posts: 45553	Originally Posted By: Silock Originally Posted By: HX_Guy Well I got that part...but what about the accessory exercises? The book on 5-3-1 has a crapload of different stuff...which ones should I do, on what days, and how many reps. Read the book. It tells you what to do on what day, and gives the rep ranges. You can either pick from a list of accessory exercises, or choose one of the premade plans like Boring But Big. Hmm, I don't remember it having premade plans...I wonder if it's the same book? The one Corey sent me is called Jim Wendler 5/3/1 "The Simplest and Most Effective Training System for Raw Strength". _________________________ 2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6598491 - 09/19/12 11:20 PM Re: Four weeks progress... [Re: HX_Guy]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Yes it's in there peckerneck... ;-) There are like 5 different accessory protocols you can follow... Boring but big is one of them... I used the periodization one but kinda am doing MY THAAAANG... With OHP i do my sets then do 3 sets OH Dumbell press, 5 sets flat DB bench, 5 sets Tbar rows, 3 sets of DB laterals and BO DB laterals, then do 5-6 sets for tris... Deadlift do my sets, then 5 more at 60% training max for 10 reps, seated leg curls 5 sets, calf raise 5 sets, shrugs 5 sets, 5-6 sets of biceps shit Bench press do my sets then 5 sets DB incline press, 5 sets Kroc rows, 5-6 sets triceps work, 3 sets DB pullovers, 3 sets face pulls (hitting rear delts 2x a week for the round look in the rear... Squat I've replaced with leg press do my 531 sets then 5 sets of 10 , 5 sets leg extension, 5 sets seated calf, 5-6 sets of biceps shit... I'll throw in some core work on lower body days... 5-8 sets...
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#6598552 - 09/20/12 01:00 AM Re: Four weeks progress... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Originally Posted By: DieZel Squat I've replaced with leg press Boooooooooo! $\:\)$
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#6599336 - 09/20/12 11:18 AM Re: Four weeks progress... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Hey man as long as I'm making gains I'm ok with it... $\:\)$
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#6600250 - 09/20/12 05:05 PM Re: Four weeks progress... [Re: HX_Guy]
mrnismo mrnismo Post Master Registered: 12/08/01 Posts: 2577 Loc: PCB	For you, do Boring but Big as it's very straight-forward and a good intro to 5/3/1. Check out this site man it makes the 'what do I do' a moot point. Just plug in your current numbers, choose the 'boring but big' template and hit 'calculate program'. http://www.blackironbeast.com/5/3/1/calculator
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#6600270 - 09/20/12 05:12 PM Re: Four weeks progress... [Re: mrnismo]
HX_Guy HX_Guy Please blame any typos on my executive assistant Post Master Supreme Registered: 02/06/01 Posts: 45553	Originally Posted By: mrnismo For you, do Boring but Big as it's very straight-forward and a good intro to 5/3/1. Check out this site man it makes the 'what do I do' a moot point. Just plug in your current numbers, choose the 'boring but big' template and hit 'calculate program'. http://www.blackironbeast.com/5/3/1/calculator Freaking perfect! Exactly what I was hoping would be out there as I have something like that for 5x5 but hadn't seen it for 5/3/1. _________________________ 2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6600318 - 09/20/12 05:37 PM Re: Four weeks progress... [Re: ]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	according to that chart your sets go... 5reps @ 45lbs 5reps @ 60lbs 3reps @ 70lbs that's your warmups... i typically don't do 3 warmup sets, typically 2 myself... Then your "work sets" are... 5reps @ 75lbs 5reps @ 85lbs 5+reps @ 100lbs - go to failure or 1 rep prior... then with the boring but big accessory work you'll do 5 more sets @45lbs but do them for sets of 10... then do 5 sets of chinups (with or without additional weight if you can)...
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#6600324 - 09/20/12 05:39 PM Re: Four weeks progress... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	and Val if you're THIS lazy just making up a program, i can only imagine how lazily you are in the gym... you may think you're really pushing yourself, but i'd be willing to bet you have the intensity of a slug... put a little effort into shit, instead of needing to be spoon fed bro... everyone is here to help, but damn man, you're like a woman that doesn't know shit about her car trying to explain to the service tech the issue she's having...
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#6600327 - 09/20/12 05:40 PM Re: Four weeks progress... [Re: HX_Guy]
HX_Guy HX_Guy Please blame any typos on my executive assistant Post Master Supreme Registered: 02/06/01 Posts: 45553	Holy jesus that's a crapload of the same exercise on the same day! So it's 78 reps of each "main" exercise? About double of Starting Strength program which was 35 reps per exercise. At the same time though, SS had two "main" exercises per day while this just has one, so total reps you're doing are the same. I'm surprised it doesn't have other chest exercises as well, I thought I saw in there that they also had incline bench and dumbbell bench, or is that for other weeks? _________________________ 2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6600337 - 09/20/12 05:45 PM Re: Four weeks progress... [Re: DieZel]
HX_Guy HX_Guy Please blame any typos on my executive assistant Post Master Supreme Registered: 02/06/01 Posts: 45553	Originally Posted By: DieZel and Val if you're THIS lazy just making up a program, i can only imagine how lazily you are in the gym... you may think you're really pushing yourself, but i'd be willing to bet you have the intensity of a slug... put a little effort into shit, instead of needing to be spoon fed bro... everyone is here to help, but damn man, you're like a woman that doesn't know shit about her car trying to explain to the service tech the issue she's having... It's not that I'm lazy making up the program...I'm just confused on how to make up the program, like what exercises I should be doing...incline bench, flat bench, decline bench, dumbbell bench, flys etc etc. _________________________ 2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6600348 - 09/20/12 05:51 PM Re: Four weeks progress... [Re: HX_Guy]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	but it's all in the book i sent you man... but just stick with the basic, boring but big for now... add in a tricep exercise on OHP and Bench day, and a bicep exercise on deadlift and squat day... just pick something and do 5 sets of 10, and track it so you can make progressive gains on them... if you move up and only get 10,10,9,8,8 then next time try and get 10,10,10,9,9 etc... once you get all 10's bump weight again...
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#6600368 - 09/20/12 06:00 PM Re: Four weeks progress... [Re: ]
HX_Guy HX_Guy Please blame any typos on my executive assistant Post Master Supreme Registered: 02/06/01 Posts: 45553	Originally Posted By: OB1 Seems like a shit load of time at the gym. How long are you there? Probably about an hour looking at the workload. _________________________ 2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6600500 - 09/20/12 06:40 PM Re: Four weeks progress... [Re: ]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	nah you can do the boring but big in 30 minutes...
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#6600511 - 09/20/12 06:44 PM Re: Four weeks progress... [Re: DieZel]
65_289 65_289 Post Master Sr Registered: 04/19/01 Posts: 4052	It took me 45 minutes to do Boring But Big exactly as written, but I pussed out and took plenty of rest time.
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#6600541 - 09/20/12 06:57 PM Re: Four weeks progress... [Re: 65_289]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Omg 78 reps...? How long does 1 rep take 3 seconds...? That's a whole 240 seconds worth of lifting man... Trust me the main exercise sets takes like 20-30 TOPS... The accesory work can take another 20-30 or if you do more volume like me, maybe 45-60... I spend about 90 minutes at the gym from the time I walk in til I walk out but I'm Doing anywhere from 30-40 sets each time I walk in there... Most people don't need or want that much volume.... If in doing cardio I'm there an additional 25-30...
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#6600952 - 09/20/12 09:38 PM Re: Four weeks progress... [Re: DieZel]
mrnismo mrnismo Post Master Registered: 12/08/01 Posts: 2577 Loc: PCB	Squat days always take the most time for me as I need (or at least want) the most rest between sets. I'd estimate the squat day for boring but big like this: 3 warmup sets basically no rest between sets = About 5 minutes total. Your rest period is however long it takes to add weight between sets. For the 3 work sets, give yourself 3-4 mins for the set plus reset so 12 minutes total. 5 set of 10 = 10 maybe 15 mins total time. Add it all up that's about 30 mins to do your squats. Now you have 5 sets of leg curls (I prefer Romanian deadlifts but whatever) again say 3 minutes each set including rest is another 15 mins. So you're looking at 45 minutes actual workout time. 10-15 mins warmup and 10-15 cool down is still just barely over and hour and this is giving yourself plenty of rest. Deadlift day goes about the same time wise. OH press and Bench, at least for me, require less rest time so usually well under an hour total time those days.
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#6601103 - 09/20/12 10:33 PM Re: Four weeks progress... [Re: mrnismo]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	I'm in and out of the gym in less than 45 minutes doing Boring But Big, and that's including warmups and cooldowns.
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#6602221 - 09/21/12 11:50 AM Re: Four weeks progress... [Re: Silock]
Mick Daddy Mick Daddy Post Master Supreme Registered: 07/23/07 Posts: 29167	makes everything sound easy ^ $\:\($ _________________________ https://www.youtube.com/watch?v=Zgmvg-zzctI
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#6602293 - 09/21/12 12:15 PM Re: Four weeks progress... [Re: Mick Daddy]
Impulsive Impulsive Post Master Supreme Registered: 11/28/99 Posts: 79970 Loc: Edmonton	Nothing is every easy, but I find that it's mostly due to fatigue, aches, working out after a long day of work etc. But a weight workout should be a quick affair. I warm up for about 8-10 minutes, then set the timer at 3 minutes and go to town. Since most of my workouts have about 10 working sets, it's a 30 minute affair (and about 45 minutes total with warm up/stretching). The tougher thing is cardio (specifically higher intensity shit). _________________________ 2016 Stingray Z51 3LT - Stock 2021 Model 3P - I/H/E
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#6603411 - 09/21/12 09:55 PM Re: Four weeks progress... [Re: Impulsive]
Ares Ares Post Master Supreme Registered: 04/01/02 Posts: 94761 Loc: Atlanta Ga	hell a 5x5 involves 15 sets... if your 30sec under the weight, 90sec rest, 2min per set, thats 30minutes for the core workout. _________________________ Ignore list: bigal, DM, FortCollins, cheesegoggles. Don't bother talking to me, I wont see it.
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#6603449 - 09/21/12 10:38 PM Re: Four weeks progress... [Re: Ares]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	5x5 has more working sets per workout, though. You don't need a lot of rest time for the accessory work in the 531. I usually take 1 minute between sets for the accessory lifts, and I alternate muscle groups so that the muscles are getting 2 minutes of rest time between sets. Core lifts take about 10 minutes. Accessory lifts about 10.
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