ColoWayno's log

[ColoWayno]

* Checks CP for personal information *

Ahh... thanks.

I guess I asked for it.

[drewcarroll2]

dude, Your numbers look great. Is the body weight solid? well done bro!

[ColoWayno]

dude, Your numbers look great. Is the body weight solid? well done bro!

I've got a little gut going, but not bad for my age (47). When I first got here I was going for the gains in the weight room and had to expand the belt a notch. I've lost that extra inch since then though. I'd like to see if I can dial it in a bit more over the last few weeks here without losing a lot of strength (preferably none). I'll probably log more of my plan here as I go.

[ColoWayno]

Monday (Cycle 3, Week 1) Last 5/3/1 cycle before I go home!
Weighed in at 198lbs
(sets x reps x lbs)
Press: 1x5x90, 1x5x105, 1x9x117.5 (PR Est 1RM = 151)
Back off: 1x6x105
Chins: 4x3xBW+50 (cheated last rep of last set), 1x1x50 (2 Minute clock)
Back off: 1x8xBW
BB Complex: 20x1x65 on a 30 second clock.

Feels like I'm making decent progress again! The real test will be squats tonight.
I met my match at 50lbs using that chin up rep scheme. Should I repeat the set next week to see if I get it, or should I change it up?

Ok, after becoming thoroughly confused about diet advice, here's the basic outline of what I'm doing given my Mon, Tues, Thurs, Fri workout schedule:

It looks like my macro breakdown on a lifting day will be around 39% fat, 39% protein and 22% carbs.

Sat-Sun: (rest)

• 3 Meals
• Restrict carbs to morning meal (milk+fruit+oatmeal+milk) plus daily veggies (carrots and bell peppers in 2 large salads)
• Plenty of protein from Eggs and Meat
• Fat from Eggs, Meat and Olive oil
• Protein Shake before bed
• Start reloading carbs with last meal on Sunday.

Mon: (press day)

• 4 meals (Breakfast, Lunch, Dinner, Post workout)
• Continue to reload carbs, especially at breakfast.
• Eat big overall.
• Post workout meal, Tuna, Lettuce salad, 16oz milk
• Protein Shake before bed

Tue: (squat day)

• 4 meals
• normal carb intake (mostly in morning meal, and post workout meal)
• other than that, same as Monday.

Wed: (rest)

• Same as Saturday.

Thurs: (Bench day)

• Same as Tuesday

Fri: (Dead lift day)

• Same as Tuesday

I hope to be able to burn some fat cells over the weekend and keep the energy up on lifting days.

[ColoWayno]

Tuesday (Cycle 3, Week 1)
Weighed in at 198lbs
(sets x reps x lbs)
Squats: 1x5x205, 1x5x235, 1x7x270
Power Cleans: 10x2x130 (1 Minute Clock)

Increased squats by 1 rep and 10 lbs over my last "5" day.

[ColoWayno]

Thursday (Cycle 3, Week 1)
Weighed in at 198lbs
(sets x reps x lbs)
Bench: 1x5x150, 1x5x170, 1x10x195*
Press: 5x10x70
Interval Run 5x1/4 mile @ 8 min/mile pace, 2 minutes rest.

* My spotter got a little too involved in this set so it doesn't really count.

[ColoWayno]

Friday (Cycle 3, Week 1)
No Weigh in
(Sets x Reps x Lbs)
Deads 1x5x215, 1x5x250, 1x5x280
Squats 5x10x155

Abz Rollups: 1x50 (flattening your back into the floor)
Knee Raises: 1x25 (each leg, stand up, raise your knee to your chest level)
BB Grapler Abz: 4x8x70 (sort of a dance with the barbell weighted on one end).

I'm gonna be abzilla.

Since I need my back to start feeling better I'm taking a break from heavy squats and deads. The plan is to keep my all-out sets to 5,3 or 1 rep. I'll use some of the extra energy to try some ab work. Some of the extra energy won't be there anyway as I get more serious about shedding some fat.

[ColoWayno]

Monday (Cycle 3, Week 2)
Weighed in at 198lbs (3 day avg = 198)
(Sets x Reps x Lbs)
Press 1x3x95, 1x3x110, 1x7x125 (PR)
Chins 3x5xBW+25, 1x4xBW+25
BB Complex 18x1x65 (on 30 second clock, missed reps due to mosquito that eventually got me anyway)
Ab Rollups 1x50
Standing Knee Raises 1x25 (Each Leg)
Cable Crunches 4x8 (100 lbs on the stack)
Plate Choppers 4x8x25

I'm going to try to drop a few pounds over the next 3 weeks and see how I feel. Hopefully I can drop about 5 or a little more without doing too much damage.

[ColoWayno]

Tuesday (Cycle 3, Week 2)
Weighed in at 196lbs (3 day avg 197.3)
(Sets x Reps x Lbs)
Squats: 1x3x200, 1x3x230, 1x3x260
Power Cleans: 10x2x130 (1 minute clock)
Good Mornings: 5x10x40 (2 minute clock)

Ended up using a 40 lb bar. It didn't occur to me to weigh it until after the workout. No wonder everything seemed light.
I'm taking it easy on the squats to make sure I don't aggravate my lower back. I started taking Ibuprofen for the first time in a couple of months. I guess that's not a bad drug-free run.

I went super light on the GM's since it's new to me. I can feel it in the hammies though.

[RobertFontaine]

Have you tried aleve? I find it seems to do a better job with swelling. It's good to see an old guy doing 5/3/1. Being a youthful 43 it gives me some hope that I'll still be able to lift when I get old like you.