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Old 10-29-2009, 06:32 PM   #471
Allen Yeh
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nice!
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Old 10-30-2009, 01:21 PM   #472
Kevin Perry
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10/30

Squat: 45 x 10, 45 x 5, 105 x 5, 155 x 3, 185 x 5, 210 x 3, 235 x 6
Leg Raises: 3 x 15
Chins: 10, 8, 10
Curls: 60 x 3 x 10

That was rough, in and out in about 45 min though. Whole thing felt heavy... happy next week is the Deload week. I Really like this program though. Things have just been hectic since yesterday.

BW: 153
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Old 11-02-2009, 03:57 PM   #473
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11/2

5/3/1 week 4 Deload

Press: 45 x 10 x 2, 60 x 5, 70 x 5, 80 x 5
Dips: 17, 15, 15
Chins (wide grip): 8 , 8 , 8 alternated regular pullups and behind the neck pullup

Kind of screwed one of the work sets, added 5 lbs to many on accident. Nice to have a deload week though.
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Old 11-03-2009, 06:46 PM   #474
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11/3

Deadlift: 45 x 10, 115 x 10, 130x5, 160 x 5, 195 x 5
RDL: 95 x 3 x 10
Leg Raises: 50
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Old 11-03-2009, 06:51 PM   #475
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Damn man.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 11-04-2009, 11:03 AM   #476
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yea.. I guess that's how the world works, just got to keep trying.

Because I'm looking at a long uphill battle I'm thinking about gaining some more weight/building size and getting the lifts up as a way to keep my mind off it. Going to stay with 5/3/1 because of it's flexibility. If I do decide to add some more weight I'm going long term 6+ months maybe, try and hit 180 or 170 at least. Shoot for 5-8 lbs per month or 1.5 - 2 lbs per week.

I am not interested in GOMAD at all. Sorry but too many GOMAD cycles is not healthy especially if you have allergies to milk in my case I get these really bad red spots all over my arms and acne. I was thinking 1/2 gallon of milk for a while to test it, I could pull of 1/2 a gallon without much allergies for a while most likely. Other than that I cook my own food now or it's a trip to the dollar menu at MC'd's

I was thinking a simple nice and controlled gain.
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Old 11-04-2009, 01:50 PM   #477
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I prefer that as well nowadays, lean gains once you are an intermediate and higher are the way to go IMO.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 11-05-2009, 07:10 PM   #478
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11/5

Bench: 45 x 10, 45 x 10, 75 x 5, 95 x 5, 110 x 5
DB Bench: 45 x 3 x 10
Kroc Rows: 50 x 35 each arm

In and out in 30 min

Decided I do want to add some weight but I'm not going to obsess over anything major, just controlled lean gains. Not going to do milk, just work on eating a little more here and there and enjoy the training program. Just eat when I feel hungry, sleep lots if I am able to, etc, throw some random sprints here and there and a metcon randomly.
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Old 11-06-2009, 11:57 AM   #479
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11/6

BS: 45 x 10, 45 x 10, 100 x 5, 125 x 5, 150 x 5
Lunges: 35 x 3 x 10
Leg Raises: 2 x 15

Well first month of 5/3/1 complete. I think the results will be surprising in about 5 - 6 months from now.
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Old 11-09-2009, 04:34 PM   #480
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11/9

5/3/1 month 2

Press: 45 x 10, 65 x 10, 90x5, 105 x 5, 120 x 7
DBSP: 40 x 3 x 10
Chins: 10, 9 , 7

I really thought I had more in me but the whole workout did not go how I wanted it to, got a lot on the mind about the whole military stress and such. Sleep, nutrition, recovery all suck right now. Looking into the National Guard now and even thinking about putting an application into the Greenville Police department.
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