2/8/12
cycle 1, week 3
bench
160x5
180x3
205x9
dumbbell row
80x12
100x12
120x6x2
squats
135x10x3
comments- i benched first instead of squats bc i didnt want to wait around for the squat rack since i was short on time. then did some easy rows not even close to failure on the rows bc i wanna be sure i have a good deadlift on friday. squats were easy the gym was about to close tho so i had to only do 3 sets of squats. my gym has stupid gym hrs it closes for a couple hrs in the middle of the day just so faculty and staff can use it. oh and the bench felt good i could have pushed out another 2 or 3 reps on 205 but left some in the tank.
2/10/12
cycle 1, week 3
squat
135x10x5
deadlift
260x5
295x3
330x6
military press
95x5
110x3
120x9
new 5/3/1 cycle using boring but big 3 month challenge
4/9/12
mil press
95x5
110x5
125x9
assistance
bench-135x10x5
chin ups- 10,10,8,7,6, 5
tricep pushdowns-120x12,10,10 dropset-120x10,80x6
4/10/12
deadlift
270x5
310x5
350x6
assistance
squat-135x10x5
4/12/12
bench
155x5
180x5
205x5
assistance
military press
75x10x5
dumbbell row
80x10x5
4/13/12
squat
170x5
195x5
225x12(pr?)
assistance
deadlift
225x10x4
225x22reps(my roommate challenged me)
Ham killers- 2 sets of 6 negatives
ham curls-3x10
leg raises-3x10
531 BBB challenge
cycle 1
week 2
day 1
military press
105x3
120x3
135x6
bench
135x10x5
chinups-10,8,8,6,6
dumbbell row
80x12
100x12
120x12
531 BBB challenge
cycle 1
week 2
day 2
deadlift
290x3
330x3
375x3
squat
135x10x5
Glute ham raises on sit up bench-6,6,6(all negatives)
531 BBB challenge
cycle 1
week 2
day 3
bench
45x5
95x5
115x5
145x3
170x3
190x3
215x6
military press
75x10x5
pullups-in between every set of bench and Mil. pressing
db rows
85x10x5
531 BBB challenge
cycle 1
week 2
day 4
squat
190x5
210x3
235x8
front half squat from pins
135x10x2
185x10
225x5
deadlift
225x10x5
db rows
100x10
120x10
140x8(reps)x2
bunch of shrugs and close grip pulldowns too.
comments-a little disappointed i wanted to squat 235 for 12 reps but ill take what i can get. the front squats felt good. might do them more often. added some extra back work bc i was home in buffalo and went to an old gym that i used to go to that had heavy dbs so i was able to do the 140’s it felt great! the next highest were 180’s if they had 160’s i would have tried those. the shrugs and pulldowns gave me a real nice pump in my back and arms
531 bbb challenge
cycle 1
week 3
day 1
military press
110x5
125x3
145x4
bench
135x10x5
lat pulldowns supersetted wtih tri pressdowns-4 sets as many reps as possible with a moderate weight
531 BBB challenge
cycle 1 week 3
day 2
deadlift
310x5
350x3
395x3
squat
135x10x5(sets)
leg curls
4 sets of 15
cycle 1 week 3
day 3
bench
180x5
205x3
230x3
mil press
80x10x5
db row
90x10x5
cycle 1 week 3
day 4
squat
195x5
220x3
245x5
deadlift
225x10x5
leg curl(heavy)
4 sets of 6-8
cycle 1 week 4
deload
only lifted 2 days
day 1
bench-135x10x5
mil press- 65x10x5
pullups- 50
day 2
squat 135x10x5
deadlift 225x10x5
leg curl 50 reps light weight