Tech5c - Fat to Fit

Yup still 5/3/1. Loving it so far. I might try to get 6 months before switching to something else. Gonna finish these next 3 weeks then instead of a deload week, test all my maxes.

Weighed in last night at 230.I would've liked to have lost a little more but I think I'm gaining some muscle doing the 5/3/1.

Week 9
Day 58: Tuesday

3x5 Squat
Squat: 215x5, 250x5, 280X9
Led Press:740x3x10
Glute-Ham Raise: BWx5x12
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 9
Day 60: Thursday

3x5 Press
Standing Press: 120x5, 140x5, 160X12
Seated DB Press: 85x4x10,10,9,11
Wide Cable Row: 260x4x12
Overhead DB Extension: 100x5x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 9
Day 61: Friday

3x5 Deadlift
Deadlift: 255x5, 255x5, 335X13
Pulldown: 230x4x12
DB SLDL: 85x4x12
Back Extension: BWx5x15
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

I'm gonna skip over posting my 3x3 week 10 since I missed 2 workout days due to being on spring break and st. paddy's day.

Week 11
Day 71: Monday

5/3/1 Bench
Flat Bench Press: 185x5, 210x3, 235x11
Incline DB Press: 100x4x12,11,11,13
Dips: BWx4x15
BB Shrugs: 495x6x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g fish, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
____________________

Week 11
Day 72: Tuesday

5/3/1 Squat
Squat: 250x5, 280x3, 315X7
Led Press:740x5x10
Glute-Ham Raise: BWx5x14
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Just couldn't get a good rhythm going on squats.

Week 11
Day 74: Thursday

5/3/1 Press
Standing Press: 140x5, 160x3, 175X9
Seated DB Press: 85x4x12
BB Row: 255x4x12
Overhead EZ-Bar Extension: 125x4x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 11
Day 75: Friday

5/3/1 Deadlift
Deadlift: 295x5, 335x3, 375X7
PullOver Machine: 225x4x10
SLDL: 245x4x10
Back Extension: BWx5x15
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 12
Day 78: Monday

Deload Bench
Flat Bench Press: 115x5, 125x5, 135x5
Incline DB Press: 50x5x15
Dips: BWx7x8
BB Shrugs: 315x5x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g fish, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 12
Day 79: Tuesday

Deload Squat
Squat: 135x5, 165x5, 205X5
Led Press:450x5x20
Lying Leg Curl: 115x4x12
BB Curl 85x5x15
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 12
Day 81: Thursday

Deload Press
Standing Press: 115x5, 125x5, 135X5
Seated DB Press: 45x4x20
BB Row: 175x5x12
Overhead EZ-Bar Extension: 85x5x10

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Haven't posted in a month. I didn't post the 4th cycle so I'll just start from the 5th cycle which started this week.

Just gonna post last week's updates.

Week 19
Monday

5/3/1 Bench
Flat Bench Press: 195x5, 220x3, 245x8
Incline DB Press: 100x4x14
Dips: BWx4x158x8
BB Shrugs: 495x6x15

Week 19
Tuesday

5/3/1 Squat
Squat: 265x5, 300x3, 335X5
Led Press:830x4x12
Glute-Ham Raise: BWx6x12
Hanging Leg Raise: 5x12
BB Curl 125x5x12

Week 19
Thursday

5/3/1 Press
Standing Press: 145x5, 165x3, 185X6
Seated DB Press: 80x4x10
BB Row: 255x4x12
Overhead EZ-Bar Extension: 125x4x12

Week 19
Friday

5/3/1 Deadlift
Deadlift: 310x5, 350x3, 395X5
Pulldown: 240x4x10
SLDL: 245x5x12
Back Extension: BWx5x15
Hanging Leg Raise: 5x12

Deload this week so I'm not gonna post the stats.

Gym closed Mon. due to holiday.

Week 21
Tuesday

3x5 Bench
Flat Bench Press: 170x5, 200x5, 225x11
Incline DB Press: 100x5x11
Dips: BWx6x8
BB Shrugs: 495x6x15

Week 21
Wednesday

3x5 Squat
Squat: 235x5, 270x5, 305X9
Front Squat: 225x4x8
Glute-Ham Raise: BWx6x12
Hanging Leg Raise: 5x12
BB Curl 125x5x12