5/3/1 Cycle 2, Week 1 (3x5 week)
Bench – Warmup: 5x90, 5x110, 3x130 – Work: 5x165, 3x175, 11x185
Superset 1:
DB Bench Press – 65x8, 75x8, 75x8, 75x8
BB Bent Over Row – 95x8, 145x8, 155x8, 165x8
Superset 2:
Weighted Dips – 35x8, 45x7, 70x4, BWx10
1 Arm DB Row – 75x10, 75x10, 75x15
EZ Bar Curl – 5x40, 5x45, 5x55, 5x70, 5x75, 8x80
Pec Dec – 150x17, 135x15
Rec cycle for 10 minutes (wasn’t feeling cardio today)
5/3/1 Cycle 2, Week 1 (3x5 week)
Squat – Warmup: 105x5, 130x5, 160x3 – Work: 195x5, 210x5, 225x16 – Downset: 135x5
Superset:
Bulgarian Split Squat (w/DB) – 25x8, 25x8, 25x8
1 Leg Hamstring Curl Machinge – 55x8, 60x8, 65x8 (left leg first)
Calf raise on Leg Press Machine – 50x12, 70x12, 90x12, 110x12*
Intervals on rowing machine for 15 minutes
5/3/1 Cycle 2, Week 2 (3x3 week)
Post workout weight 184
Military Press – Warmup: 55x5, 70x5, 95x3 – Work: 105x3, 115x3, 125x8
BW Pullups* (30s rest) – 1,2,3,4,5,1,2,3,4,5,1,2,3,4,1,2,3,4
DB Military Press – 40x8, 40x8, 40x8, 40x8
Superset:
Bodyweight Dips – 12, 12, 12,x
Facepulls** – 45x10, 45x10, 45x12, 45x12
1 Arm Standing Tri Ext. – 25x8, 25x8, 25x8, 25x8
Close grip cable pressdown – 55x10, 60x10, 65x10
Stepmill doing intervals for 10 minutes
Ran on the track for 5 minutes (will build up to more, I can’t very much for now)
** Doing these seated from now on so that I do not need to worry about form
5/3/1 Cycle 2, Week 2 (3x3 week)
Deadlift – Warmup: 5x115, 5x140, 3x170 – Work: 5x225, 5x240, 17x255
Superset:
Hanging Leg Raise – 8, 8, 8, 8
Deadlift – 8x185, 8x185, 8x185, 8x185
Stationary rowing for 10 minutes
Leg elevated Crunches – 15, 20, 30
Plank – 60s, 60s, 60s
5/3/1 Cycle 2, Week 2 (3x3 week)
Bench – Warmup: 5x90, 5x110, 3x130 – Work: 5x175, 5x185, 10x195
Superset 1:
DB Incline Bench Press – x, 50x8, 60x8, 65x8, 70x8
T-Bar Row* – 25x8, 50x8, 75x8, 95x8, 105x8
Superset 2:
Weighted Dips – 35x8, 50x8, 60x7
1 Arm DB Row – 80x8, 80x8, 80x12
EZ Bar Curl** – 5x40, 5x45, 3x55, 3x75, 3x80, 10x85
Pec Dec – 135x17, 135x15, 100x15
Stationary rowing, doing intervals for 10 minutes
*Dont know the effect of the bar so I dont consider its weight
**EZ bar is between 15 and 25 pounds, so I just assume its 20 in recording these numbers
5/3/1 Cycle 2 Week 2 (3x3 Week)
Squat:
Warmup – 105x5, 130x5, 160x3
Work – 210x3, 225x3, 235x16
Downsets* – 185x5, 135x5
Static Lunges*: 95x6, 115x8, 135x6, 145x8
Superset:
1 leg hamstring curl – 50x8 , 55x8 , 60x8 , 65x8
calf raise on leg press – 50x12, 70x12, 90x12, 110x20
Decline weighted sit ups – 25x12, 35x10, 35x12, 35x20
Between both exercises, one set, maybe two too much, my lower back was really irritated and it made the superset after it hard without sitting a lot when resting
5/3/1 Cycle 2, Week 3 (5/3/1 week)
Post workout weight 185
Military Press – Warmup: 55x5, 70x5, 85x3 – Work: 105x5, 115x3, 130x6
DB Military Press – 40x8, 40x8, 40x8
BW Pullups (40s rest) – 1,2,3,4,5,1,2,3,4,5,1,2,3,4,1,2,3,4
Facepulls – 45x12, 50x12, 55x12
Close grip cable pressdown – 50x10, 55x10, 60x10
5/3/1 Cycle 2, Week 3 (5/3/1 week)
Still sick, so I went in and did only the deadlifts. Did kinda well too (in my opinion), my grip strength has definitely increased significantly in the last 2 months. The superset on DL day, and the 1-arm rowing on bench day seem to be working.
Deadlift:
Warmup – 5x115, 5x140, 3x170
Work – 5x210, 3x240, 17x270
Downsets – 5x225, 5x135
I have decided to stop eating at a deficit, mostly because school has started to get super intense and using fitday and tracking everything obsessively is just too time consuming right now. The last 3-4 weeks haven’t been a waste of time though, my waistline went down about an inch and a half, and the outline of my upper abs is visible again. I only really lost like 2-3 pounds since I started recording my weight though.
I am going to go back to eating more, I will still try to do cardio (though I wasn’t doing enough, time issues again) and will make some changes to how I have my assistance work set up, I don’t quite know what I want to do yet, I like the upper/lower split thing for now though.
5/3/1 Cycle 2, week 3 (5/3/1 week)
Still sick.. it showed today, not happy about the benching, and my right shoulder was feeling weird.
Bench – Warmup: 90x5, 110x5, 130x3
Work: 165x6, 185x3, 205x6
Superset:
Incline DB press – 55x8, 60x8, 65x8, 70x10
T-Bar row – 35x8, 60x8, 80x8, 95x8
EZ bar curl – 40x5, 45x5, 55x3, 70x5, 80x3, 90x8
Pec Dec – 135x15, 120x15, 105x15
looks like some good, solid training. nice volume too! keep up the good work
5/3/1 Cycle 2 Week 3 (5/3/1 Week)
Squat – Warmup : 5x105, 5x130, 3x160
Work: 5x195, 3x225, 14x250
Downsets: 5x185, 5x135
Static Lunges: 95x8, 115x8, 135x8
1 leg hamstring curl – 50x8 , 55x8 , 60x8 , 65x8
calf raise on leg press – 90x12, 100x12, 110x12, 120x20
[quote]thatNUCKOLSkid wrote:
looks like some good, solid training. nice volume too! keep up the good work[/quote]
Thanks!
5/3/1 Cycle 2 Week 4 (Deload Week)
Post w/o weight: 188
Military press – 5x55, 5x70, 3x85, 5x85, 5x90, 5x95
Pullups – 1,2,3,4,5,1,2,3,4,5
DB Military press – 8x40, 10x40
Face Pulls – 45x10, 45x10
Close grip tri pressdown – 60x12, 65x12
took a few days off because I was extremely busy with my thesis project (also went nocturnal for a few days too)
5/3/1 Cycle 2 Week 4 (Deload Week)
Deadlift – 5x115, 5x140, 3x170, 5x170, 5x185, 5x200
Hanging leg raise – 8, 8
1 leg standing calf raise – 20x6, 35x8
Good morning – 45x10, 65x10, 75x10
5/3/1 Cycle 2 Week 4 (Deload Week)
Bench – 5x90, 5x110, 3x130, 5x130, 5x140, 5x155
T-Bar Row – 12x40, 10x65
DB Incline Bench – 8x65, 10x70
BB Curl – 5x40, 5x45, 3x55, 5x55, 5x60, 6x65
5/3/1 Cycle 2 Week 4 (Deload Week)
Squat – 5x105, 5x135, 3x165, 5x165, 5x175, 5x185
1 Leg Hamstring curl – 8x55, 8x60
Calf raise on leg press – 12x90, 15x110
5/3/1 Cycle 3 Week 1 (3x5 Week)
Post Workout Weight: 187
Military Press – Warmup: 5x60, 5x70, 3x85, Work: 5x105, 5x115, 8x120
Pullups – 5,1,2,3,4,5,1,2,3,4,1,2,3,4,1,2,3,3,2,1
DB Military Press – 8x40, 8x40, 8x40, 10x40
BW Dips – 10, 10, 12
Facepulls – 45x12, 50x12, 55x15
Rope Pressdown – 60x12, 60x12, 60x12x 60x12
5/3/1 Cycle 3 Week 1 (3x5 Week)
Deadlift – Warmup: 5x120, 5x145, 3x175, 5x225, 5x235, 5x250
Superset
Hanging Leg raise – 8, 8, 8, 8
Deadlift – 8x185, 8x185, 8x185, 8x185
1 Leg standing calf raise – 8x25, 9x35, 8x40, 9x40
5/3/1 Cycle 3 Week 1 (3x5 Week)
Bench – 5x90, 5x110, 5x135, 5x165, 5x180, 12x190
T-Bar row – 8x40, 8x65, 8x85, 10x100
DB Incline Bench – 8x60, 8x65, 8x70, 10x75
DB Bent over row – 8x85, 8x85, 9x85
Pec dec – 135x15, 140x17, 125x15
BB Curl – 5x40, 5x50, 3x60, 5x75, 5x80, 11x85
Incline DB curl – 6x25, 6x25
Been clearly busy and missing etc. I haven’t gone to the gym in a while with an exception of Squat day on the 30th. I dont remember the details other than the max set was 230x16. Anyway, schools almost over, my thesis is over, just one lab to hand in until im done my undergrad, I got my iron ring and everything, so now I can go back in to the gym regularly again. Went in today after i finished my last undergrad exam ever.
5/3/1 Cycle 3 Week 2 (3x3 Week)
Post workout weight – 189
Military Press – 5x60, 5x70, 3x85, 3x115, 3x120, 8x130
(arching my back too much in the last few reps)
BW Pullups – 5,5,5,5,3,3,3,3
DB Military Press – 8x45, 8x45, 8x45, 6x45
Close Grip Cable Pressdown 60x10, 60x10, 60x10
1 arm standing tri ext – 5x20, 6x20