5/3/1 RUN!

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12/7/24
Body weight 229.2
Cal 2882
C 307
F 80
P 225
Daily steps 23,692
Full body stretches 30 mins
Squats barx10 135x10 215x5 245x5 280x5
Lunges- knee felt weird after a couple so I backed off.
Leg curls 5x10 75#💪😎
 
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12/9/24
Cal 4,617
C 606
F 201
P 123
Daily step 8,820
Press barx10 140x5 160x5 180x5
Helped a co worker move and was out of gas. Got my power movement in for the win!
💪😎
 
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12/12/24 daily steps 8,937
12/13/24 daily steps 15,985
12/14/24 daily steps 16,504
12/15/24 daily steps 16,012
12/16/24 daily steps 16,842 + Run!

Had a ruff week. Just ate and slept all my free time. Zero drive. I was sick the week before and was feeling better. Wasn’t sure what the hell was the deal.

Would never say something like I’m depressed and didn’t have any heavy stuff on my mind.

After spending some time thinking about it. My mom left this world a couple yrs ago now on X-Mass Eve and this is the first year my oldest boy isn’t here for the holidays.

People who just eat and sleep are depressed that must be it! Now I can work on it. Spent some time being thankful. Then focus on what needs to happen!

KICKED MYSELF IN THE BUSSY AND GET BACK ON THE GRIIIIIIINNNDDD💪😎
 
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12/17/24 BW 229
Deads barx10 135x10 230x3 260x3 295x3+5

Hypers 10# 5x12
Hanging Leg Lifts 5x15 body weight 💪😎
 

Yano

Flatlandah
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12/12/24 daily steps 8,937
12/13/24 daily steps 15,985
12/14/24 daily steps 16,504
12/15/24 daily steps 16,012
12/16/24 daily steps 16,842 + Run!

Had a ruff week. Just ate and slept all my free time. Zero drive. I was sick the week before and was feeling better. Wasn’t sure what the hell was the deal.

Would never say something like I’m depressed and didn’t have any heavy stuff on my mind.

After spending some time thinking about it. My mom left this world a couple yrs ago now on X-Mass Eve and this is the first year my oldest boy isn’t here for the holidays.

People who just eat and sleep are depressed that must be it! Now I can work on it. Spent some time being thankful. Then focus on what needs to happen!

KICKED MYSELF IN THE BUSSY AND GET BACK ON THE GRIIIIIIINNNDDD💪😎
Love ya man , holidays can be rough brings up a lot of emotion and memories. You ever wanna talk , yell , scream at the aliens hit me up I got some big ears just made for listening. (y)
 
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12/21/24

Bench barx10 135x10 225x3 250x3 280x3+8

Incline Bench 125# 4x15

Db Row 65# 4x15

Definitely starting to feel better all around!
That last set on bench felt STRONG💪😎
 
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Love ya man , holidays can be rough brings up a lot of emotion and memories. You ever wanna talk , yell , scream at the aliens hit me up I got some big ears just made for listening. (y)
Got mad love for you too brother. Will definitely be taking you up on that sooner than later. 💪😎
 
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12/31/24

Body fat % was 11 with the calipers. Hell yeah!

Had an awesome week of food and family!

Got my new maxes set up for the 5/3/1 for this New Year coming up!

Military Press 230#

Bench Press 340#

Squat 375#

Deads 405#

All PR’s super happy with the program and progress. Going to try in add in some of Yano’s crazy awesome stuff this next year and really up the strength, speed, and mobility.

To all the UG Fam I wish you much success and an injury free year💪😎
 

Yano

Flatlandah
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12/31/24

Body fat % was 11 with the calipers. Hell yeah!

Had an awesome week of food and family!

Got my new maxes set up for the 5/3/1 for this New Year coming up!

Military Press 230#

Bench Press 340#

Squat 375#

Deads 405#

All PR’s super happy with the program and progress. Going to try in add in some of Yano’s crazy awesome stuff this next year and really up the strength, speed, and mobility.

To all the UG Fam I wish you much success and an injury free year💪😎
Congrats man !! nice job on the new PR's !!

Anytime you want to go over any of the shit I do or have a question just ask man , its all about live learn pass on.
 
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1/6/24

Press barx10, 150x5 170x5, 195x5+1

Dips 5 sets of 15 with the 20# vest

Chins 5 sets of 15 with 20# vest

Haven’t been logging on here due to time crunch. Using the Macrofirst app and logging all my number on paper cuz I’m old school.

Will get back to staying current with my check ins on here. Everything is going great! Feeling super good!! 💪😎
 
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1/8/25

Dead’s barx10 135x10 260x5 300x5 340x5+1

Hypers 10# 5x12

Hanging Leg Lifts 5x15 body weight.

Pulled my elbow pretty good on the last dead.
Then realized I was using true 1rm instead of my TM%.

Been looking at the 5/3/1 forever book and I have a lot to learn. Building a new 5/3/1 program right now with the right numbers.

Be kicking it off on Monday. 💪😎
 

Yano

Flatlandah
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1/8/25

Dead’s barx10 135x10 260x5 300x5 340x5+1

Hypers 10# 5x12

Hanging Leg Lifts 5x15 body weight.

Pulled my elbow pretty good on the last dead.
Then realized I was using true 1rm instead of my TM%.

Been looking at the 5/3/1 forever book and I have a lot to learn. Building a new 5/3/1 program right now with the right numbers.

Be kicking it off on Monday. 💪😎
Right on man !!

I work a stretched version of this for my Iron Abyss

10 @ 65% - 5 @ 70% - 3 @ 80% - 2 @ 90% - 1 @ 92.5% - 1 @ 95%

For dead's n squats I train the same way but rotate my top singles out for 5 reps at 86% every other week , toss in a few short back off sets like 6 @ 80% - 8 @ 70% - AMRAP @ 65% for your hypertrophy and you're golden.
 
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Right on man !!

I work a stretched version of this for my Iron Abyss

10 @ 65% - 5 @ 70% - 3 @ 80% - 2 @ 90% - 1 @ 92.5% - 1 @ 95%

For dead's n squats I train the same way but rotate my top singles out for 5 reps at 86% every other week , toss in a few short back off sets like 6 @ 80% - 8 @ 70% - AMRAP @ 65% for your hypertrophy and you're golden.

Do you do the back off sets every week?
 
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1/13/25

First time doing blood donation today. It was awesome. Went super fast. Definitely making it part of my routine.

I did the double red so they said every 16wks come back. 💪😎
 
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