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2013/06 5/3/1 workout log week 3

BP: 30x5, 35x3, 40x6, incline 5x10; Chin-up 1x6; curl 4x10, 1x8

Est PR: 48

OP: 20x5, 25x3, 30x5, 1x8,8,5,5,5; up machine 27.5x3x10

Est PR: 35

SQ: 30x5, 35x5, 40x5

DL: 30x5, 35x5, 45x5

Pull machine 30x3x10

Row machine 25x3x10

Comment: 

The urine test report is out, protein is negative, everything is ok, nothing wrong with x-ray also, just got ph8 urine. 

DOMS after leg day lasted for 4 days... Crazy

2013/06 5/3/1 workout log week 2

OP: 20x3, 25x3, 25x8, 20x1x7,5,4,4,4, Chin-up 1x6,6,4,2, curl 4x10, 1x6

Estimated max = 31.66

BP: chest flyes (no bench available, chest day ruined), incline press 20x5x10

SQ: 25x5, 30x5, 35x5
DL: 25x5, 30x5, 40x5,  pull machine 25x3x10, row machine 25x2x10

Comment: 

I got foamy urine, went to doctors and had urine test.

No time for leg day last week, but will start with deload week light weight this week.

No DOMS this week after training days.

2013/06 5/3/1 workout log week 1

OP: 20x5, 20x5, 25x8, 20x1x7,5,4,4,4, Chin-up 1x6,6,3,3, curl 5x10
Estimated max = 31.66

BP: 25x5, 30x5, 35x10, 20x5x10
Estimated max = 46.655

2013/06 5/3/1 Workout plan

I was planning to start the 5/3/1 routine on May, but I was sick the whole month due to food allergy and excessive supplement intake (yeah, don't be stupid).

Now I'm going to start over this month.

http://www.strstd.com/ is a very convenient workout plan generator.

Starting standards:
OP: 30KG 6reps, PR 35.994
BP: 45KG 6reps, PR 53.991
SQ: 60KG 5reps, PR 69.99
DL: 65KG 5reps, PR 75.8225

First week:
OP: 20x5, 20x5, 25x5+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 25x5, 30x5, 35x5+, Incline 20x5x10
SQ: 40x5, 45x5, 50x5+
DL: 40x5, 45x5, 55x5+,  pull machine 25x3x10, row machine 25x2x10

Second week:
OP: 20x3, 25x3, 25x3+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 30x3, 35x3, 40x3+, Incline 20x5x10
SQ: 40x3, 45x3, 55x3+
DL: 45x3, 50x3, 55x3+,  pull machine 25x3x10, row machine 25x2x10

Third week:
OP: 20x5, 25x3, 30x1+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 30x5, 35x3, 40x1+, Incline 20x5x10
SQ: 45x5, 50x3, 55x1+
DL: 45x5, 55x3, 60x1+,  pull machine 25x3x10, row machine 25x2x10

Deload week:
OP: 20x5, 20x5, 20x5, 20x5x10, Chin-up 3x6, curl 5x10
BP: 20x5, 20x5, 25x5, Incline 20x5x10
SQ: 25x5, 30x5, 35x5
DL: 25x5, 30x5, 40x5,  pull machine 25x3x10, row machine 25x2x10

Dracoy: Deadlifting like a BOSS

From the Epic Squat Fail

http://m.youtube.com/watch?v=J7MTo9UN4Tc

To Deadlifting 495 lb

http://m.youtube.com/watch?v=d4Yd3p_ynsE

This is dedication, bodybuilding/powerlifting is not something you can get result quickly, it filters out what is truely a man or a coward. 

癌症少年筋肉進化史

https://www.youtube.com/watch?v=m8Ku_Amti0o

這是一個癌症少年在克服病痛後，奮發戰鬥，成為一個肌肉男孩的勵志故事。
這個人目前是我很推崇的啟發人物之一。

另外，在這個影片裡他提到增肌的重點
https://www.youtube.com/watch?v=d-Qvk-bElJA

Thanks a lot for your support first and foremost. And as far as the weight I use, I have learned that weight has a different level of significance than what most people believe. When I first started training I was under the impression(like most people who want to build muscle) that you have to go extremely heavy in order to gain size. It wasn't until I said, "fuck my ego," until I started to see real gains. The biggest thing I would preach to people, is to do just that. Focus on the muscle you are looking to isolate, tune in to the contraction, and overall feel the pump. I personally have got all of my results based on that. I stick mainly to the hypertrophy rep ranges, but one thing I find has helped me a lot is actually digging in to crazy sets of 30-40 reps. Tearing the fibers and depleting a muscle after that many reps, in my opinion and from my experience, is a very grueling and intense way to break down a body part.

翻譯：我一開始跟許多想要增肌的人一樣，都以為我必須用非常重的強度來訓練才能變壯。直到我告訴自己：放下自尊。我才開始真的看到成果。若要我教別人最重要的一件事情，就是把焦點放在你要練的肌肉上，努力收縮，最後達到泵感。我個人用這個方式達到現在的成果。我主要使用能夠達到肌肥大的重複次數範圍，但有件事我發現幫助我很多，就是真的硬去做個瘋狂的每組30-40下。在我的經驗裡，在那麼多下以後，扯斷肌纖維且耗盡肌力，是個能夠把身體部位操爆的嚴酷作法。