deloading this week
chest deload
@ richmond
Dips – 12, 16
DB Flat bench press – 70x10, 80x10,
1 Arm DB Overhead press – 50x10, 55x10
Smith Incline Bench Press – +90x8, +110x8
1 Arm standing tri ext – 20x10, 25x10,
machine fly – 95x12, 105x12
Monday 30 Jan 2012
@richmond
Chest & Tri
Dips (p) – BWx8, +20x8, +45x8, +55x8, +60x8, +70x10
DB Flat bench press (p) – 55x10, 65x10, 75x10, 85x10, 90x10, 90x10
1 Arm DB Overhead press – 50x10, 55x10, 60x10, 65x12
Smith Incline Bench Press – +90x8, +110x8, +120x8, +130x8, +140x6, +90x10
SS:
1 Arm standing tri ext – 20x10, 25x10, 30x10, 30x10, 25x10
machine fly (p) – 95x12, 105x12, 115x12, 125x12–>85x12, 85x12
decided im going to try doing a 5 /3 /1 again, and start off super light on the MP and DL’s, based on a plan i did 18 months ago that did me really well… lets see how it goes.
5/3/1 cycle 1 week 1
Military press day
BB Mlilitary Press - 55x5, 65x5, 85x3, 95x5, 105x5, 115x10, 115x3, 115x3, 115x3, 115x3
Wide grip Chinups - BWx6, +5x6, +10x6, +15x6, BWx6
DB Flat Bench - 75x6, 85x6, 90x6, 95x10, x
1 Leg Ham Curl - 80x8, 95x9, 110x6, 120x6
1 Leg Calf Raise - 110x10, 180x 8, 230x6, 250x8
Static Lunge - 95x6, 105x6, 115x6, 125x6
back was fine.
5/3/1 cycle 1 week 1
Deadlift day
Deadlift - 65x5, 85x5, 95x3, 115x5, 125x5, 135x8, 145x4, 155x3, 165x3, 175x4
SS1:
Leg Press Calf Raise – 360x8, 410x10, 450x8, 500x8
1 Arm seated cable row – 55x6, 65x6, 70x6, 75x6
SS2:
DB Incline bench – 75x6, 80x6, 85x6, 90x12
Hammer curl – 30x6, 40x6, 45x6, 50x10
Pullups – 6, 6, 6, 6
SS3:
Cable Iso lat pulldown – 50x8, 57.5x8, 65x8, 72.5x8
Isometric back extension – 30s, 30s, 30s, 30s
back was fine again
5/3/1 cycle 1 week 1
Bench Press day
Bench Press – 85x5, 95x5, 115x3, 145x5, 155x5, 165x10, 170x3, 175x3, 185x3, 195x3, 205x4
SS1
1 arm db overhead press – 55x6, 65x6, 70x6, 75x8
db deadlift – 40x6, 50x6, 55x6, 60x10
SS2
rope/cable upright row – 65x6, 72.5x6, 80x6, 87.5x6, x
standing calf raise – 90x12, 130x8, 150x8, 170x8, 190x8
SS3:
shoulder width cable tri-pressdown – 70x6, 85x6, 95x6, 105x6
BW squats – 15, 20, 20, 25
had some minor back issues last week and decided to wait it out until monday,
I did my 5/3/1 squat set 210x10
I dont think im ready for full-body, ill just settle for shorter workouts and doing cardio after, rather than cardio dedicated days. Ill start a 5/3/1 scheme next week that is more appropriate
today:
5/3/1 cycle 1 week 2
Military press day
BB Mlilitary Press - 55x5, 65x5, 8x3, 105x3, 115x3, 120x10, 125x3, 125x3
Wide grip Chinups - BWx6, +5x6, +10x6, +15x6, BWx6
DB Flat Bench - 80x6, 85x6, 90x6, 100x10, x
1 Leg Ham Curl - 85x6, 100x6, 115x6, 130x6
1 Leg Calf Raise - 140x10, 160x 8, 180x6, 200x8
Static Lunge - 95x6, 115x6, 135x6, 155x6
2/26/2012
shoulders
DB Military press – 40x10, 50x10, 50x10, 50x10, 50x12
Seated Military press – 35x10, 40x10, 45x10, 50x10
SS
Facepull – 30x12, 35x12, 40x12, 45x12, 50x12
Lateral Raise – 25x8, 30x8, 30x8, 30x8
Dips - 12, 12, 12, 12, 12, 15
Cable tricep pressdown – 50x12, 60x12, 70x12, 80x12
2/27/2012
5 /3 /1 cycle 1 week 2
Deadlift and back
Deadlift - 65x5, 75x5, 95x3, 125x3, 135x3, 145x10, 145x3, 155x3, 165x3, 175x3, 185x3, 185x3
Wide grip pullups – BWx6, +5x6, +10x6, +10x6, +10x6, +10x6,
SS:
1 arm seated cable row – 70x6, 75x6, 80x6, 85x6, 90x8
BB row – 40x10, 60x10, 70x10, 80x10, 80x12
Preacher curl* – 75x6, 85x6, 95x6, 105x6–>75x6, 75x12
*assuming the bar was 25 lbs
so i had some travel for work, then mass effect came out. best excuses ever. back at it now
3/14/2012
5 /3 /1 cycle 1 “week 2”
Chest and Tri
Bench Press – 85x5, 95x5, 115x5, 155x3, 165x3, 175x12, 185x3, 195x3, 205x3, 215x3
Incline DB Bench press – 75x6, 85x6, 90x6, 95x7, 95x4*
BW Dips – 12, 12, 12, 12, 9–>3–>3–>3–>3
SS:
1 arm standing Tri ext – 25x10, 25x10, 25x10, 25x10
Machine fly – 90x12, 110x12, 130x12, 140x12
LF Tricep press – 110x12, 130x12, 130x12, 130x12
3/15/2012
5 /3 /1 cycle 1 “week 2”
Legs
Squat – 105x5, 125x5, 155x5, 195x3, 215x3, 225x12, 235x3, 245x3, 255x3, 265x3, 275x3
Leg Press – 270x10, 360x10, 450x10, 540x10
SS:
1 leg hamstring curl – 85x10, 100x10, 110x10, 120x10
Seated Calf Raise – 140x12, 160x12, 180x12, 190x12
Hanging leg raise – 6 ,6 ,6 ,6
3/19/2012
5 /3 /1 cycle 1 “week 3”
Shoulders/Triceps
Military Press – 65x5, 65x5, 85x3, 105x5, 115x3, 125x15, 125x3, 135x3, 145x3, 145x4
Seated Military press – 45x10, 50x10, 55x10, 60x12, 60x7
SS
Seated Facepull – 30x12, 35x12, 35x12, 35x12, x
Lateral Raise – 25x8, 25x8, 25x8, 25x8, x
Dips - 12, 12, 12, 12, 12
Cable tricep pressdown – 60x110, 70x10, 80x10, 85x10
03/20/2012
5 /3 /1 cycle 1 week 3
Deadlift and back
(nighttime @ richmond)
Deadlift - 65x5, 85x5, 95x3, 115x5, 135x3, 155x10, 175x3, 195x3, 215x3, 225x3, 225x4
BW Semi pronated pullups – 10, 10, 10, 10, 6, 5, 3, 3, 3, 3, 3, 5, 5
SS:
1 arm seated cable row – 70x6, 75x6, 80x6, 85x6, 90x6
BB row – 50x10, 60x10, 70x10, 80x10, 90x10
Preacher curl* – 75x6, 80x6, 85x6, 85x6, 75x12, 55x12–>close grip 55x6–>close grip 45x12
*assuming the bar was 25 lbs
aggravated my back a little today, picking up 75 lb dumbbells for incline presses, i was careless and wasnt paying attention, i dont think it will affect squats tomorrow but i am taking note just to be safe. i need to remember that any weights above 50lb need to be handled with care when setting up. not the kind of pain that should stop me but i should be smart tomorrow.
3/22/2012
5 /3 /1 cycle 1 week 3
Chest and Tri
early morning @ richmond
Bench Press* – 85x5, 95x5, 115x5, 155x5, 165x3, 185x15**, 195x3, 205x3, 215x3, 225x3
Incline DB Bench press – 80x6, 90x6, 95x6, 100x6
BW Dips*** – 12, 12, 7, 6, 7, 6, 7
SS:
1 arm standing Tri ext – 25x10, 30x10, 30x10, 30x10,25x10
Machine fly – 100x12, 120x12, 130x12, 140x12 , x
LF Tricep press – 110x12, 130x12, 130x12, 135x12
- screwed up writing my shit down beforehand, used last weeks numbers for ramp up
**had a spot so went balls out, will not do this again for this many as it screwed up ROM for pretty much everything else today
***might do sets of 10 or something in future
i have also been doing quite a bit of cardio, but have not been tracking it…
-treadmill intervals for 20 mins today, after work
3/23/2012
5 /3 /1 cycle 1 week 3
legs
early morning @ richmond
Squat – 100x5, 125x5, 150x3, 185x5, 210x3, 235x13, 245x3, 260x3, 275x3, 280x3, 285x3
Leg Press – 320x10, 410x10, 500x10, 600x12
SS:
1 leg hamstring curl – 90x10, 105x10, 115x10, 125x10
Seated Calf Raise – 140x12, 170x12, 190x12, 200x12
Hanging leg raise – 6 ,6 ,6 ,6
no cardio today, did quite a bit of extra walking though
morning cardio
intervals on treadmill for 25 minutes, 15% incline walk for 5 minutes
24/3/2012
Back and biceps
lunchtime @ richmond
I am going to try a new thing and track how many pullups I can do on saturday
Lat Pulldown warmup – 90x10, 110x10, 120x10
Pullup test set – 20
wide grip pullups – 4, 4, 4, 5, 5, 4, 4, 4, 5, 5
T-Bar station – 45x10, 70x10, 80x10, 90x10
LF Iso pulldown machine – 50x10, 57.5x10, 65x10, 72.5x10, 72.5x10
Inverted row – 8, 8, 8, 8
Hammer curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x8
LF Bicep curl machine – 50x10, 50x12, 60x10, 60x12
Deloaded last week, did not log it.
02/04/2012
5 /3 /1 cycle 2 week 1
Shoulders/Triceps
Military Press – 55x5, 75x5, 85x3, 105x5, 110x3, 115x15, 125x3, 135x3, 145x3, 150x3
Seated Military press – 50x10, 55x10, 60x10, 65x12, 70x10
SS
Seated Facepull – 45x12, 50x12, 55x12, 60x12, x , x
Lateral Raise – 25x8, 25x8, 25x8, 25x8, x , x
Dips - 12, 12, 12, 12, 12, 12
Cable tricep pressdown – 60x10, 70x10, 80x10, 85x12
04/03/2012
5 /3 /1 cycle 2 week 1
Deadlift and back
Deadlift - 70x5, 85x5, 105x3, 135x5, 145x5, 150x11, 160x3, 180x3, 200x3, 210x3, 220x3, 225x3
BW Semi pronated pullups – 10, 10, 10, 10, 7, 6, 3, 3, 3, 3, 3, 3, 7
SS:
1 arm seated cable row – 70x7, 75x7, 80x7, 85x7, 90x7
BB row – 50x10, 60x10, 70x10, 80x10, 90x10
Preacher curl* – 75x6, 85x6, 90x6, 90x6, 75x12, 75x6, 75x6, 75x6
*assuming the bar was 25 lbs
12/04/2012
5 /3 /1 cycle 2 “week 1”
Chest and Tri
early morning @ richmond
Bench Press – 80x5, 100x5, 120x3, 150x5, 160x5, 170x15, 185x3, 200x3, 210x3, 220x3, 225x1+3partial, 225x1+2partial
Incline DB Bench press – 80x6, 90x6, 95x6, 100x8, 100x6
BW Dips – 10, 10, 10, 10, 10, 10, 8
SS:
1 arm standing Tri ext – 25x10, 30x10, 30x10, 30x10
Machine fly – 105x12, 125x12, 135x12, 145x12
LF Tricep press – 110x12, 130x12, 150x12, 155x12
was travelling for work last week.
I need to come up with a real solution as I am going to be taking on a new job soon that will involve quite a bit of it.
I want to try the BBB 3 month challenge. I’m going to Austin for 8 weeks next week and will re-start this cycle again from there once I have my gym set up.
Military Press - 65x5, 85x5, 95x3, 120x3, 125x3, 135x3
SS 1:
semi-pronated pullups – 10, 10, 10, 10, 10
bench press – 135x10, 135x10, 135x10, 135x10, 135x10
SS2:
Close grip tri pressdown – 60x10,60x10,60x10
Standing bicep curl – 50x10, 50x10, 50x10
Standing face pull – 30x10, 35x10, 42.5x10
***Tuesday:
Deadlift – 75x5, 85x3, 105x3, 145x5, 155x3, 165x3
Squat – 135x10, 145x10, 155x10, 165x10 175x10
SS:
Leg elevated crunches – 20, 20, 20
Lying Leg raise – 15, 15, 15
Plank – 40, 40, 40
***Today (Thursday)
Bench – 75x5, 95x5, 105x3, 135x3, 175x3, 195x3, 215x3, 225x3
SS1:
Overhead Press – 75x10, 75x10, 75x10, 75x10, 75x10,
DB Row – 55x12, 55x12, 55x12, 55x12, 55x12
SS2:
Close grip tri pressdown – 60x10,60x10,60x10
Standing bicep curl – 50x10, 50x10, 50x10
Standing face pull – 42.5x10, 42.5x10, 42.5x10