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The Man w/ the Golden Gun Fitness Thread
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Plus Oultre Offline
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Post: #201
RE: The Man w/ the Golden Gun Fitness Thread
Routine: 5/3/1
Cycle: 2
Week: 1 of 3 (the 5 week)
Day: Overhead Press
1RM: 115 lbs
Date: 03/27/2018

Squat
85 x 5 (75%)
95 x 5 (80%)
100 x 5 (85%)

Accessory: Overhead Press
65 x 14
65 x 12
65 x 11

"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."
— Robert Heinlein
03-27-2018 09:14 PM
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The Man w/ the Golden Gun
The Man w/ the Golden Gun Offline
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Post: #202
RE: The Man w/ the Golden Gun Fitness Thread
Monday's hockey sesh was great. 1 goal, 2 assists. Better at passing, terrible at receiving and one timing passes.

3/29/2018
Overhead Press
115 lbs 3 x 5
125 lbs 1 x 5
135 lbs 1 x 2. Great, I hit it. Time to up my 5 x 5. At least 125 lbs should be good for regular 5 x 5, if not 130 lbs.
(This post was last modified: 03-29-2018 08:31 PM by The Man w/ the Golden Gun.)
03-29-2018 08:30 PM
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Plus Oultre Offline
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Post: #203
RE: The Man w/ the Golden Gun Fitness Thread
^^^^ Remember the long term goal; there is no need to rush just to cut 2 weeks, 2 weeks is a little drop in the bucket. The point is progressive load, and 5 lbs increase would imply about 4% increase. I would up the weight to 120, do a couple of weeks with that weight and see how it feels, instead of jumping to training with 125 or 130; what the worst that can happen? it feels too light: you can do the reps in slower motion, or increase the weight in the last set. The training you are doing now, is the foundation for the insane weight you will be doing a year from now; my two cents is don't skip steps.

Last night's workout

Routine: 5/3/1
Cycle: 2
Week: 1 of 3 (the 5 week)
Day: Deadlift
1RM: 290 lbs
Date: 03/29/2018

Deadlift
220 x 5 (75%)
235 x 5 (80%)
250 x 5 (85%)

Accessory: none

"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."
— Robert Heinlein
03-30-2018 07:26 AM
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The Man w/ the Golden Gun
The Man w/ the Golden Gun Offline
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Post: #204
RE: The Man w/ the Golden Gun Fitness Thread
(03-30-2018 07:26 AM)Plus Oultre Wrote:  I would up the weight to 120, do a couple of weeks with that weight and see how it feels, instead of jumping to training with 125 or 130; what the worst that can happen? it feels too light: you can do the reps in slower motion, or increase the weight in the last set. The training you are doing now, is the foundation for the insane weight you will be doing a year from now; my two cents is don't skip steps.

As we're starting to move toward summer, it's time for me to transition more into maintenance rather trying to push all the weight I can. The 5 x 5 120 makes sense; I can always increase the weight if need be.
My current weight has been around 164 lbs and I hadn't really kept my eyes on calorie intake, though my protein intake has been relatively consistent around 1g/lb.

3/30/2018
10 minute run warmup

Bench
185 lbs 3 x 5. I've been stuck here for sometime and the reps have always been hard. I think I may take this one down too to a more manageable 5 x 5.

Biceps BB curl
70 lbs 3 x 8

Cooldown: 20 minutes of toprock, practicing that basic Indian step and some variants:





I remember reading Danger and Play a long time ago about how Mike C. would work hula hooping into his workout. Not quite my thing, but bboying definitely keeps your heart rate moving.

More experienced dancers at my swing club have asked me if I bboyed previously ("....Golden Gun, your movements are very sharp and clean...") and that's true; I do have a little experience bboying. I'd like to at least maintain a little of my previous experience as I work in cardio to my fitness.

3/31/2018

10 minute run

Deads
225 lbs 3 x 10

15 minutes toprock practice
04-01-2018 10:04 AM
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The Man w/ the Golden Gun Offline
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Post: #205
RE: The Man w/ the Golden Gun Fitness Thread
4/1/2018

Squat
225 lbs 5 x 10

4/3/2018
Lat Pulldowns
105 lbs 5 x 12

Row
105 lbs 5 x 8

Tricep Pulldowns
35 lbs 3 x 12
04-03-2018 11:21 PM
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The Man w/ the Golden Gun Offline
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Post: #206
RE: The Man w/ the Golden Gun Fitness Thread
4/5/2018 was done at a public gym actually, hotel gym level
10 minute stationary bike

One arm DB rows
30 lbs 2 x 20
35 lbs 4 x 20
These were the heaviest bells they had!

Lat raises
10 lbs 3 x 12
12.5 lbs 2 x 12 Will move to these going forward.

21s (for biceps)
10 lbs 1 set
12.5 lbs 1 set
15 lbs 5 sets-toward the end I started throwing the weight a little, so this is a good weight fro my 21s.

4/7/2018
Barefoot Fartlek Runs 20 min

Bench
135 lbs 1 x 12
155 lbs 1 x 10
165 lbs 1 x 8
175 lbs 1 x 5

Neck Curls
25 lbs 4 x 30, front and back.
04-07-2018 05:15 PM
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The Man w/ the Golden Gun Offline
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Post: #207
RE: The Man w/ the Golden Gun Fitness Thread
4/15/2018
10 min warmup run
Deadlifts
Double forehand grip:
135 lbs 3 x 15
225 lbs 1 x 5
Mixed Grip
295 lbs 2 x 5

21s
15 lbs 3 sets
04-15-2018 02:29 PM
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The Man w/ the Golden Gun Offline
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Post: #208
RE: The Man w/ the Golden Gun Fitness Thread
4/21/2018-I began creatine loading 20 g for 20 days this day to 5/11/2018. Then I'll go on maintenance 5 g creatine/day afterwards
Squats
225 lbs 3 x 12
295 lbs 1 x 5

Weighted Chinups + 15 lbs
3 x 10

4/22/2018
Deadlift
235 lbs 1 x 5
245 lbs 3 x 5 This one had the best form + total weight.
295 lbs 1 x 5

Biceps curls
25 lbs 5 x 12

Bench
155 lbs 1 x 5
165 lbs 2 x 5
170 lbs 2 x 5

Neck Curls
25 lbs 3 x 20

Abs-two different kinds of movements to hit lower and upper abs
Dragon Flyes
3 x 5

Crunches
3 x 20
04-22-2018 08:26 PM
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General Stalin Offline
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Post: #209
RE: The Man w/ the Golden Gun Fitness Thread
Dude your numbers are looking great. Would love to see a before and after pictures as you have got to be showing some good development at this point.
04-26-2018 01:09 AM
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The Man w/ the Golden Gun Offline
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Post: #210
RE: The Man w/ the Golden Gun Fitness Thread
(04-26-2018 01:09 AM)General Stalin Wrote:  Dude your numbers are looking great. Would love to see a before and after pictures as you have got to be showing some good development at this point.

Oh definitely. Getting into cutting and maintenance mode, weighing in at 164 lbs today. There are some days I flat out fast from morning to evening and eat then, so this helps the cut.
4/23/2018
10 min run warmup

Squats
225 lbs 5 x 12

Lat Raises
10 lbs 5 x 15

OHP
115 lbs 5 x 5

Leg Raises
3 x 15

Dragon Flags
3 x 5

10 min run cool down

Today: 4/26/2018
10 min run

Squats
225 lbs 5 x 12

Lat Raises
10 lbs 5 x 15

OHP
115 5 x 5
(This post was last modified: 04-26-2018 07:08 PM by The Man w/ the Golden Gun.)
04-26-2018 07:07 PM
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The Man w/ the Golden Gun Offline
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Post: #211
RE: The Man w/ the Golden Gun Fitness Thread
Hiatus from forum for now. Still lifting, just going through busy period of work and study. Be back soon y'all.
05-09-2018 08:03 PM
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