ExRx.net

Hi, this is my exercise/diet log.

Height: 6'
Weight: 214

Goal: Get strong like bull, try not to get fat doing it.

Workout is Wendler's 5/3/1 Boring But Big. I figured my 1-rep maxes very conservatively as I want to segue into this and not get injured.
Diet figured using FitDay.

Currently waiting to begin my second week on the program.

Last workout was on 2/10/2011:

Squats (Workout 4)
Warm up - 5 minutes exercise bike

Warmup Sets: 2 sets - empty bar
5 reps - 135
3 reps - 150
Work Set #1: 200 x5
Work Set #2: 230 x 5
Work Set #3: 260 x5 (got 9, stopped with some gas in the tank)
Volume Sets: 152x10x5
Chinup Training: 5x5 floor-pullups
Felt easy at the time.

Diet:
Cal: 3,062
Fat: 175.3g
Carb: 111.8
Protein: 260.6
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2/11/2011: (Rest Day)
Diet:
Cal: 3,540
Fat: 174.6g
Carb: 213.9
Protein: 272.5

This was my first day recouping from squats at that kind of volume. My left hamstring is tired, as are my erectors. Next week I begin incorporating conditioning work into my strategy.

10 mins warmup SLD cardio

10 mins alternate 1min/1min level sprints

5 minutes cool down SLD cardio


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Felt great, the running helped loosen up a bit of tightness in my lower back. Running sprints was a lot easier at 190 lbs.