blah blah blah, excuse excuse excuse. back to work.
5/3/1 Cycle 3 Week 2 (3x3 Week)
Deadlift – Warmup: 5x120, 5x145, 3x175
Work: 3x235, 3x250, 17x265
Downsets: 5x225, 5x135
T-Bar Row – 8x35, 8x60, 8x85, 8x100
1 Arm Cable Row – 8x60, 8x65, 8x70, 8x75
EZ Bar Curl – 5x40, 5x50, 3x60, 3x80, 3x85, 8x90
Hanging Leg Raise – 6, 6, 6
5/3/1 Cycle 3 Week 2 (3x3 Week)
Bench Press – Warmup: 5x90, 5x110, 3x135 – Work: 3x180, 3x190, 9x200
Incline DB Press – 8x65, 6x70, 5x70, 7x70, 8x70
Hammer Strength Iso Decline Press – 8x90, 8x140, 8x150, 12x160
1 arm standing tri ext – 8x20, 8x22.5, 5x25
Close grip Pressdown – 10x60, 10x65, 12x65
moved, and didnt have access to a gym, and going on vacation tomorrow (though if there is a gym at the resort ill try to use it)
5/3/1 Cycle 3 Week 2 (3x3 Week)
5/3/1 Cycle 3 Week 3 (5/3/1 Week)
Military Press – 5x60, 5x70, 3x85, 5x105, 3x120, 5x135
Pullups – 1,2,3,4,5,1,2,3,4,5,1,2,3,2,2,1,2,3,2
DB Press – 8x45, 8x45,8x45,8x45
HS Iso Front Pulldown – 90, 140, 160, 185
BW Dips – 10, 10, 10, 10
5/3/1 Cycle 3 Week 3 (5/3/1 Week)
Deadlift – 5x120, 5x145, 3x175, 5x225, 3x250, 12x280
Hanging Leg Raise – 6, 6, 6, 6
Calf raise on Leg Press – 15x90, 15x140, 15x180, 15x210
going to cuba tomorrow, will have to find a decent gym when I come back either in my area or near my work, might take some time 
Got back from Cuba, had my first week of work, still trying to get the gym situation settled, but I should be set up by the end of the week.
Since I haven’t done much activity in the past month or two, I figure that I would do a few days of TBT type stuff for a few days just to get back in the swing of things, before beginning my 5/3/1 cycle 3 again, with my numbers from cycle 3.
I’ll be going in Tuesday and Thursday and hopefully restarting 5/3/1 cycle 3 by Monday.
Deadlift – 135x10,185x10,225x8,250x8
BB Row – 95x8, 145x8, 155x8, 165x8
Lat Pulldown – 120x10, 130x10, 140x8, 150x8
DB Incline Press – 60x8, 65x8, 70x8, 75x8
EZ Curl – 50x10, 60x10, 70x10, 75x8
1 Arm Tri ext – 15x10, 20x10, 25x10, 30x8
Squats – 95x6, 135x10, 185x10, 225x10, 245x10*, 135x10
DB Military Press – 40x7, 45x7, 50x7, 55x7
V-Grip Cable Row – 100x10, 120x10, 140x10, 160x10
BW Dips – 10, 12, 12, 10
Calf Raise on Leg Press Machine – 90x15, 180x15, 230x15, 250x20
Seated Face Pulls – 40x12, 45x12, 50x12, 55x12
*not atg
DB Deadlift – 50x8, 60x10, 70x10, 80x10
BB Bench Press – 95x3, 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3*, 195x3**
DB 1 arm row – 65x6, 70x6, 80x6, 90x6***
Superset:
Hammer Curl – 30x6, 35x6, 40x6, 40x6
Rope Pressdown – 60x6, 65x6, 70x6, 75x6, 75x6
Signature Chest Press Machine – 60x10, 100x10, 120x10, 130x6->90x5
*pr (first time moving 225 on bench) reps 2 and 3 weren’t all the way down
** also not full ROM
*** also a new record, right arm is weaker here
post workout weight: 192
Warmup bb complex* :
with just a bar – curlsx6, military pressx6, squatx6, front squatx6, upper back bent over rowx6, lat focused bent over rowx6, deadliftx6
65lbs – curlsx6, power cleanx6, fronts squatx6, miliitaty pressx6, back squatx6, upper back bent over rowx6, lat focused bent over rowx6, deadliftx6, shrugsx6
Front squat** – 95x6, 135x6, 165x6, 185x6
Superset:
DB Flat Bench – 65x7, 70x7, 80x7, 80x6***
BW Chinups – 6, 6, 6, 6
Rear delt fly (machine) – 60x10, 80x10, 100x10, 120x12
Signature pulldown machine – 100x10, 120x10, 140x10
*just wanted to try it, stull undecided if i should regularly do it before the rest
**Legs still sore from the squats from sunday so i didnt push myself here today
*** balls, dunno why i wasn’t able to do more here today
BB Military Press – 65x5, 75x5, 85x3, 105x5, 115x5, 120x8
Superset1:
BW Chinups – 6,6,6,6
DB Military Press – 40x6, 45x6, 50x6, 55x6
Superset2:
BW Dips – 10, 10, 12
Upright row – 65x6, 70x6, 80x6
1 Arm standing tri ext – 15x6, 20x6, 25x6, 30x6, 35x6*
*partials
deadlift – 120x5, 145x5, 175x5, 220x5, 235x5, 250x18
superset1:
hanging leg raise – 6,6,6,6
deadlift – 185x6, 185x6, 185x6, 185x6
superset2:
back extenstion – 10x8, 25x8, 35x10, 35x10
leg elevated crunches – 10,10,12,15
calf raise on leg press – 110x15, 140x15, 160x15, 190x15
5/3/1 Cycle 3 Week 1 (3x3 week)
Bench Press – 95x5, 115x5, 135x5, 165x5, 180x5, 190x11
Superset 1:
Low Incline DB Press – 65x6, 70x6, 75x6, 80x7
1 arm DB row – 70x6, 80x6, 85x6, 90x6
Superset 2:
LF Row – 70x12, 90x12, 95x12, 100x12
LF Chest Press* – 100x12, 105x12, 110x12, 115x12
EZ-bar curl – 40x5, 50x5, 60x5, 70x5, 80x5, 90x7
Concentration curl – 25x8, 25x8, 25x8
*lots of rest-pausing at the 9-11th rep
5/3/1 Cycle 3 Week 1 (3x3 week)
Squat – 110x5, 135x5, 165x3, 205x5, 220x5, 230x18*
Static Lunge – 135x6, 135x6, 140x6, 150x6
Superset1:
1 Leg calf raise – BWx8, 30x8, 40x6, 50x6
1 leg hamstring curl --50x6, 60x6, 70x6, 85x6
Superset2:
Decline crunch – BWx12, 25x10, 35x6
Plank-- 50s, 50s, 50s
*Not ATG, but to parallel, I usually dont go all the way down on my last set, mostly because I cant do more than 4-5 reps all the way down at that point… dunno if its right or wrong but it hasn’t been a problem yet
5/3/1 Cycle 3 Week 1 (3x3 week)
Pre dinner weight – 190 lbs
Military Press – 65x5, 70x5, 85x3, 115x3, 120x3, 135x8*
Superset 1:
BW Chinups – 6, 6, 6, 6
DB Press – 40x6, 45x6, 50x6, 55x9
Superset 2:
BW Dips 12, 12, 9
Upright Row – 60x10, 60x10, 70x10
1 Arm Tri Ext-- 15x6, 20x6, 25x6, 30x6, 35x6**
*Last set was partial reps
**Not as partial as last week, but still not full range
5/3/1 Cycle 3 Week 2 (3x3 week)
Deadlift – 120x5, 145x5, 175x3, 235x3, 250x3, 265x17
Superset 1:
Hanging Leg Raise – 6, 6, 7, 7
Deadlift – 185x6, 185x6, 185x7, 185x8
Superset 2:
Back extension – BWx12, 25x12, 35x13
Leg elevated crunches – 12, 15, 25
Calf raise on Leg Press – 110x20, 140x20, 170x20, 190x20, 200x20
5/3/1 Cycle 3 Week 2 (3x3 week)
Bench – 95x5, 115x5, 135x3, 180x3, 190x3, 200x9
Superset 1:
DB Incline Bench – 70x6, 75x6, 80x6, 85x9
DB Row – 75x6, 80x6, 85x6, 90x8—>90x4*
Superset 2:
LF Row – 90x12, 100x12, 110x12, 120x12
LF Chest Press – 100x12, 110x12, 115x12, 120x12
EZ bar curl – 40x5, 50x5, 60x3, 80x3, 85x3. 90x7, 70x5
Conc curl – 25x10, 30x8, 25x8, 30x7—>25x3—>25x2**
*Left arm grip either weaker or gives out first
**Right bicep either weaker or gives out first
Had my convocation on friday (and worked a half day), so I took friday off and went to the gym on Saturday. It feels good to finally have my degree.
So I am changing stuff up a bit… my current schedule leaves me absolutely no room for cardio, and since I am trying to lose weight, i need to do that. I also feel like I need to engage more muscles everyday rather than a few muscles a lot each day in order to help with that. So until lose enough weight (I don’t plan on going below 170) I am going to do 5/3/1 with a full body variation 3 days a week, that way I can do 3 days a week of cardio as well. Once that’s done ill go back to a strength/growth focused variation.
I planned something around the 5/3/1 framework that is like Waterbury Method, where i replaced the 10x3 with the 5/3/1 (with a few x3 sets after). Chinup day i split into two for MP and DL days, and put in a couple other exercises I thought i could benefit from right now
I think i might log my cardio too just to keep me accountable
5/3/1 Cycle 3 Week 2 (3x3 week)
Squat – 115x5, 135x5, 165x3, 225x3, 235x3, 245x18, 245x3*, 225x3, 225x3, 225x3
Superset 1:
Dips** – BWx6, 15x6, 25x6, 35x6
DB Row*** – 75x6, 80x6, 80x6, 80x6
Superset 2:
EZ curl – 60x6, 70x6, 70x6, 70x6
skullcrusher – 60x6, 70x6, 70x6, 70x6
Hanging Leg Raise – 6, 6, 6, 6
*Not suprisingly, this felt extremely heavy, had to decrease weight for the rest
** I need to buy a belt, using dumbells just isnt fun, and the gyms I have been using dont seem to provide them (my previous two gyms did)
*** Went lighter here purely because i did this exercise and rep scheme 2 days before, didnt want to hurt myself
For anyone who actually follows this and happens to be in Toronto, I train at the Extreme Fitness in Thornhill on weekends and the Extreme Fitness downtown on Richmond on work days (Its right beside my work), both decent gyms, but I wish the latter had more squat racks (1) and less leg presses (i think i counted 6).
Cardio @ home
4 min treadmill 10km/h —> 1 min skipping rope —> x5 (no rest until end)
45s Plank —> 45s Rest- → x5
Definitely need to build that up to something appreciable
5/3/1 Cycle 3 Week 3 (5/3/1 week)
Post workout weight: 186 (not sure i believe the scale there)
Military Press – 60x5, 70x5, 85x3, 105x5, 120x3, 135x7, 125x3, 125x3, 115x3, 115x3
SS1:
DB Flat Bench – 75x6, 80x6, 85x6, 90x6*
Chinups – BWx6, BW+3x6, BW+5x6, BW+8x6
SS2:
1 Leg Hamstring Curl – 70x6, 75x6, 80x6, 85x6
1 Leg Standing Calf Raise – BWx6, 30x6, 30x6, 40x6
Smith Static Lunges – bar+90x6, bar+140x6, bar+160x6, bar+180x6*
Seated face pull – 40x12, 45x12, 50x12, 55x10
*I think this is a PR on flat bench but I honestly dont remember, and i cant find it in my log (didnt look thoroughly) either way im proud of this and think i can do 95s next time (if im up to it, ill try)
**A personal trainer was using the gyms only squat rack with a client, so there was no way i could work in, nor did I have time to wait, so i just used the smith :P, given that I want to get more of my body engaged, i wont continue with the smith unless i have to…
Cardio @ Richmond
30 mins of moderate rowing (telemetry wasnt working so no clue about the details) with three ~3 minute bursts of intensity
5 min light stationary cycling (Level 1-3, HR ~130, ~25 cal)
15 min moderate to challenging cycling (Level 9, HR ~160-170, ~140 cal)
5/3/1 Cycle 3 Week 3 (5/3/1 week) @ Richmond
Deadlift – 120x5, 145x5, 175x3, 220x5, 250x3, 280x15*, 245x3, 245x3, 245x3, 245x3
SS1**:
T-Bar Row Station (semi-pronated grip) – 70x6, 80x6, 90x6, 105x6
Leg Press Calf Raise – 140x6, 170x6, 200x6, 220x6
SS2:
DB Decline – 70x6, 80x6, 90x6, 95x6***
Hammer Curl**** – 30x6, 30x6, 35x6, 35x6
Lat Pulldown (KG??) – 42.5x6 , 60x6 , 70x6 , 80x6 , 70x6
*Had to set the bar down and re-grip at the 9nth and 12th reps,
**can go up more on both exercises, i started low and didnt end up reaching a particularly challenging weight, ill keep note of this for next week
***95 lb dumbells appear to be the the heaviest weight i can handle right now, needed someone to help me set up and even then i couldnt move them into position for the first rep without assistance (after that i managed to do my 6 reps just fine)
**** dunno why i wasnt lifting heavy here, i used to be much stronger with hammer curls, ill try to ramp better next time
my hands look aweful after today, one callous on my palm tore, and there will be one tearing soon on a finger :D, that deadlift was worth it though
sweet.. page 4
Cardio @ Richmond
Stationary row – moderate intensity, 10 minutes
Stairmaster – level 9-11, 10 minutes, HR ~165, 140 cal
Lifecycle – level 9-11, 30 minutes, HR 140-160, 250 cal
wanted to do more (and planned to go in early to do it) but the subway was delayed
5/3/1 Cycle 3 Week 3 (5/3/1 week) @ Richmond
Bench* – 90x5, 110x5, 135x3, 165x5, 190x3, 210x6, 185x3, 190x3, 195x3, 195x3
SS1:
DBMilitary Press – 40x6, 45x6, 50x6, 60x6
DB Deadlift – 70x6. 80x6, 90x6, 95x6**
SS2:
Rope/Cable Upright Row (KG??) – 37.5x6, 50x6, 57.5x6, 60x6
Standing Calf Raise – 110x6, 150x6, 170x6, 190x6
Rope/cable Tri Pressdown – 60x6, 70x6, 85x6, 90x6–>75x3–>60x3–>40x8–>20x16
Held a 75 lb dumbell with my left hand for 45 seconds
Bar hold – 135x30s, 185x30s, 195x10s
*The last 6-7 times I’ve done flat bb bench I have felt some pain in my right shoulder (inside it on the back) on the first few sets, once I retract my scapulae and go heavier it goes away, but this has been consistant and I should probably investigate it
**damn left hand grip.. i need to work on it, had to set down and regrip twice in the set, i cant keep my thumb in position and then my index and pinky fingers start slipping, then its over, if anyone can provide suggestions for this that would work within my current framework, I would appreciate it
"—>"denotes moving onto the next round without rest (like a drop set)
(Sat) Took today off, though I am spending the better part of the day walking and on my feet which is opposite of in the week where I sit at a cubicle all day …
5/3/1 cycle 3 week 3 (5/3/1 week)
Squat – 105x5, 135x5, 165x3, 205x5, 225x3, 265x18*, 235x3, 235x3, 225x3, 225x3
SS1:
Dips – BWx6, 35x6, 35x6, 40x6
DB Row – 75x6, 80x6, 85x6, 90x10
SS2:
EZ Curl – 60x6, 70x6, 80x6, 80x8
Skullcrusher – 60x6, 70x6, 70x6, 70x6
Hanging Leg Raise – 6, 6, 6, 8
Low to high cable fly* – 20x6, 20x8, 20x8
*holy burning posterior chain batman!
**just did it for the pump 