Lastson's quest to become Superman...

[Hoss06]

It's Monday. A new week with new goals.
Do you have access to a pulley machine?-cable flys. If not a peck deck machine? My shoulder pain gets in the way with heavy DB flys so I use the peck deck which assist with off-setting the pain.
Good job on the skull crushers. I can't get too heavy or my elbows flare up. So, I resort to CGBP.

[lastson]

Nice work last...you have made some big changes...educate me on 5/3/1 training....theres so many diff names for stuff i get em all confused....diet is always key...but were your currently sitting and where you want to go....training is gonna be a big factor....good luck and i will stay tuned....

Thank you fro stopping in...

And you are correct about the training, and it's the biggest weakness I think I have in my plan right now and the reason for starting the log. I thought instead of asking a ton of questions, if I show everyone what I'm doing then it will be easier to correct mistakes..

The 5/3/1 is Jim Wendler's program, basically just takes the big lifts ( Squats, bench, military and Deads ) and gives you a set rep / weight based on your max.. I started it because I had good luck with a 5 x 5 a few years ago and just wanted some thing that gave me a " pre planned" progression.. But with cutting, I'm really not making huge gains in strength, so might not have been the best choice..

I am open to try just about any routine, so if anyone has something they think might be better, please feel free to let me know.. I'm currently reading up on the Mountain Dog training method, so if I think I can get a good plan together, then I'll give that a shot for a few months..

[Hoss06]

I'm doing HIT 3x12/10/6. First two are warn-ups and the last is an all out. Rest periods are no longer than 45secs

[bushmaster]

It's Monday. A new week with new goals.
Do you have access to a pulley machine?-cable flys. If not a peck deck machine? My shoulder pain gets in the way with heavy DB flys so I use the peck deck which assist with off-setting the pain.
Good job on the skull crushers. I can't get too heavy or my elbows flare up. So, I resort to CGBP.

Really warm up the elbow first with cable push downs and bench dips. I guarantee that will stop the elbow pains.

[lastson]

I'm doing HIT 3x12/10/6. First two are warn-ups and the last is an all out. Rest periods are no longer than 45secs

So how many sets would you do for..say chest ?.. sounds good, I might have to give it a shot....

last

[lastson]

Really warm up the elbow first with cable push downs and bench dips. I guarantee that will stop the elbow pains.

Good idea.... I need to do something cause I'm getting tired of icing it at night

last

[Hoss06]

Really warm up the elbow first with cable push downs and bench dips. I guarantee that will stop the elbow pains.

Come tricep day I will do this and report. Back

[Hoss06]

So how many sets would you do for..say chest ?.. sounds good, I might have to give it a shot....

last

Funny u should asked. Just finished chest biceps post HIT cardio (did fasted AM HIT cardio and abs earlier)
3x12/10/6
12 and 10 are warm ups 6 is all out. 3sets each

[lastson]

5.8.2012

Up at 4am, having trouble getting back in the routine after vacation, but I gotta do it...

Nothing special today, just abs and Cardio.. Morning weight was 171.4, made sure yesterday to get in my 1 gal min of water. Not including an coffee I drink, which is normally a lot...

Did good getting back onto my Keto diet yesterday, starving pretty much all day, but stuck to the plan..

Abs
4 x 15 hanging knee raises
4 x 30 crunches

50 Min LISS fasted this AM and will do 25 Min HITT tonight..

Today would normally be the day I send my progress pictures over to Jason, but all my cameras are dead or missing.. Damn kids..lol I took some crappy phone pics, I'll toss up later


Hope everyone has a productive day...

[Dre23]

I'm here buddy!!

Sorry for the late check-in! Hope you had a great vacay, but now time to get back to the grind my friend.

Time for your transformation from "Average Man" to "Superman" and the process has already begun so no slacking off now!

Great work so far and I'm expecting much more to come.

[lastson]

I'm here buddy!!

Sorry for the late check-in! Hope you had a great vacay, but now time to get back to the grind my friend.

Time for your transformation from "Average Man" to "Superman" and the process has already begun so no slacking off now!

Great work so far and I'm expecting much more to come.

No problem, I know you've got a lot of stops to make and keep up with your journal... I'm just happy to have you here...

And this morning I wanted a little more sleep, but knew that if I did I'd end up skipping cardio... And just though I can't puss out in Big Dre.. thank you for keeping me motivated and all of the inspiration I've gotten from your thread..

And yes, I have a long road ahead, but I'm ready for it this time around, so there is no stopping or slowing down...

last

[cook]

Hey Last I just got to work and have a chance to check on your new log.Welcome back from vacation, I see you have made quiet a bit of progress since you started.I will be following along.I personally would not be able to do a powerlifting routine while trying to cut.I remember well on heavy squat day I would have a weight I needed to hit and I would be at work on Monday(that was my heavy squat day) and I would just think about that heavy set all day and picture it in my mind until when I got under it later in the afternoon it was like I had allready lifted it a hundred times.To do this while dieting would be too mentally exhausting for me.But...doesn`t mean it won`t work for you.Good luck and I will be following along as you have been in my log.I know how much I appreciate the support so know that I am here for you too.

[lastson]

Hey Last I just got to work and have a chance to check on your new log.Welcome back from vacation, I see you have made quiet a bit of progress since you started.I will be following along.I personally would not be able to do a powerlifting routine while trying to cut.I remember well on heavy squat day I would have a weight I needed to hit and I would be at work on Monday(that was my heavy squat day) and I would just think about that heavy set all day and picture it in my mind until when I got under it later in the afternoon it was like I had allready lifted it a hundred times.To do this while dieting would be too mentally exhausting for me.But...doesn`t mean it won`t work for you.Good luck and I will be following along as you have been in my log.I know how much I appreciate the support so know that I am here for you too.

Thanks for checking Cook.. Glad to have ya..

You absolutely right, the power lifting routine isn't working out, but it was fun to try.. Maybe if I wasn't running a Keto diet things might be better, but by Friday/Saturday I'm pretty drained, so I'm not making the improvements strength wise I would like too...

When I started it, I was just looking for a plan that was easy to follow and used mostly compound movements and the 5/3/1 seemed like the easiest to follow... But I'm currently looking to find something that better fits my goals, so hopefully in the near future, I'll get my training on track..

Thanks for the help and feel free to shout if you see something that needs attention..

Last

[GarlicChicken]

Nice log last, I can't check in much anymore but I'll try to keep up. Keep up the good work buddy

[lastson]

Nice log last, I can't check in much anymore but I'll try to keep up. Keep up the good work buddy

That's cool GC, stop in when you get time.. hell I'm just happy that so many have dropped in and taken the time to read...

Thanks again for stopping

last