BangkokHustle's Training Log

Training Training Logs
121

9/26/2014

Chest and Back

Superset:

Incline Dumbbell
Press: 5 sets of
30,20,10,5,5 reps

Bent-Over Dumbbell (This exercise is done with both arms at the same time)
Lat Row: 5 sets of
30,20,10,5,5 reps

Weight used with first superset:
Incline DB press
30lbs, 35 lbs, 40 lbs, 45 lbs, 45 lbs
Bent Over DB Lat Row
30 lbs, 35 lbs, 40 lbs, 45 lbs, 45 lbs
Superset:

Dumbbell Bench
Press: 5 sets of
5,5,10,20,30 reps

Bent-Over Dumbbell (Exercise is done with both arms at the same time)
Trap Row: 5 sets of
5,5,10,20,30 reps

Weights used with second super set:

DB Bench
60 lbs, 60 lbs, 50 lbs, 40 lbs, 35 lbs

Bent Over DB trap row

45 lbs, 45 lbs, 40 lbs, 35 lbs, 30 lbs

I switched up the upper body routine since I was getting used to what I was doing before. Again, I’m using high reps high volume training just to try and add mass to my upper body. I’m going to wait a couple more months and then I will try and start 5/3/1 again if my back is feeling better. I have also gained a lot of weight and I’m up to 181 lbs now!!!

122

9/28/2014

Arms

Superset:
Standing Cable Curl: 5
sets of 40,30,20,10,10
reps
Overhead Cable
Extensions: 5 sets of
40,30,20,10,10 reps

Weight used with first super set.
Standing Cable Curl
Plate #5, Plate #5, Plate #6, Plate #7, Plate #7

Overhead Cable Extensions

Plate #6, Plate #6, Plate #7, Plate #8, Plate #8

Superset:

Standing Barbell Curl: 5
sets of 10,10,20,30,40
reps
Lying Triceps Press: 5
sets of 10,10,20,30,40
reps

Weight used with second super set

Standing Barbell Curl

50 lbs, 50 lbs, 40 lbs, 40 lbs, 30 lbs

Lying Triceps Press

60 lbs, 50 lbs, 40 lbs, 40 lbs, 30 lbs

123

9/30/2014

Shoulders and Traps

Superset:
Behind Neck Press
(Performed Seated): 5
sets of 40,30,20,15,10
reps
Upright Barbell Rows: 5
sets of 40,30,20,15,10
reps

Weight used with super set 1

Behind Neck Press

40 lbs, 40 lbs, 50 lbs, 60 lbs, 60 lbs

Upright Barbell Row

30 lbs, 30 lbs, 40 lbs, 50 lbs, 50 lbs
Superset:
Seated Arnold Press: 5
sets of 10,15,20,30,40
reps
Standing Dumbbell
Shrug: 5 sets of
10,15,20,30,40 reps

Weights used with second super set

Seated Arnold Press

40 lbs, 35 lbs, 30 lbs, 25 lbs, 25 lbs

Standing DB Shrug

I just used 45 lbs for all of my sets on these. I didn’t want to go too heavy and risk hurting my back.

124

10/1/2014

Legs

Squats only I decided to repeat the same weight that I used the previous week because I know that I would not be able to increase 10 lbs on all the sets and still get the required amount of reps.

Set 1: 30 reps with 155
Set 2: 20 reps with 175
Set 3: 15 reps with 195
Set 4: 15 reps with 195
Set 5: 15 reps with 195
Set 6: 30 reps with 155

Next week I will start to do 5 sets of 15 reps instead of 3 sets but I will probably still keep the same weight. I might increase the sets weight by 10 lbs for the week after that.

125

10/3/2014

Chest and Back

Superset:

Incline Dumbbell
Press: 5 sets of
30,20,10,5,5 reps

Bent-Over Dumbbell (This exercise is done with both arms at the same time)
Lat Row: 5 sets of
30,20,10,5,5 reps

Weight used with first superset:
Incline DB press
30lbs, 35 lbs, 40 lbs, 45 lbs, 45 lbs
Bent Over DB Lat Row
30 lbs, 35 lbs, 40 lbs, 45 lbs, 45 lbs
Superset:

Dumbbell Bench
Press: 5 sets of
5,5,10,20,30 reps

Bent-Over Dumbbell (Exercise is done with both arms at the same time)
Trap Row: 5 sets of
5,5,10,20,30 reps

Weights used with second super set:

DB Bench
60 lbs, 60 lbs, 50 lbs, 40 lbs, 35 lbs

Bent Over DB trap row

45 lbs, 45 lbs, 40 lbs, 35 lbs, 30 lbs

126

10/4/2014

Arms

Superset:
Standing Cable Curl: 5
sets of 40,30,20,10,10
reps
Overhead Cable
Extensions: 5 sets of
40,30,20,10,10 reps

Weight used with first super set.
Standing Cable Curl
Plate #5, Plate #5, Plate #6, Plate #7, Plate #7

Overhead Cable Extensions

Plate #6, Plate #6, Plate #7, Plate #8, Plate #8

Superset:

Standing Barbell Curl: 5
sets of 10,10,20,30,40
reps
Lying Triceps Press: 5
sets of 10,10,20,30,40
reps

Weight used with second super set

Standing Barbell Curl

50 lbs, 50 lbs, 40 lbs, 40 lbs, 30 lbs

Lying Triceps Press

60 lbs, 50 lbs, 40 lbs, 40 lbs, 30 lbs

127

Have you made any PR’s yet?

128

Yes I have gained weight to 180 lbs. And yes my squats have been getting a lot stronger I just need to acclimate my back to using heavier and heavier loads.

129

10/5/2014

Shoulders and Traps

Superset:
Behind Neck Press
(Performed Seated): 5
sets of 40,30,20,15,10
reps
Upright Barbell Rows: 5
sets of 40,30,20,15,10
reps

Weight used with super set 1

Behind Neck Press

40 lbs, 40 lbs, 50 lbs, 60 lbs, 60 lbs

Upright Barbell Row

30 lbs, 30 lbs, 40 lbs, 50 lbs, 50 lbs
Superset:
Seated Arnold Press: 5
sets of 10,15,20,30,40
reps
Standing Dumbbell
Shrug: 5 sets of
10,15,20,30,40 reps

Weights used with second super set

Seated Arnold Press

40 lbs, 35 lbs, 30 lbs, 25 lbs, 25 lbs

Standing DB Shrug

130

10/6/2014

Legs

Squats

Set 1: 155 for 30 reps
Set 2: 175 for 20 reps
Set 3: 195 for 15 reps
Set 4: 195 for 15 reps
Set 5: 195 for 15 reps
Set 6: 155 for 30 reps

The weight on this workout felt easier then usual but I will continue with this weight for a couple more workouts and then I will add two more sets of 15 reps.

131

10/8/2014

Chest and Back

Superset:

Incline Dumbbell
Press: 5 sets of
30,20,10,5,5 reps

Bent-Over Dumbbell (This exercise is done with both arms at the same time)
Lat Row: 5 sets of
30,20,10,5,5 reps

Weight used with first superset:
Incline DB press
30lbs, 35 lbs, 40 lbs, 50 lbs, 50 lbs PR: with this exercise last time I only used 45’s
Bent Over DB Lat Row
30 lbs, 35 lbs, 40 lbs, 50 lbs, 50 lbs
Superset:

Dumbbell Bench
Press: 5 sets of
5,5,10,20,30 reps

Bent-Over Dumbbell (Exercise is done with both arms at the same time)
Trap Row: 5 sets of
5,5,10,20,30 reps

Weights used with second super set:

DB Bench
60 lbs, 60 lbs, 50 lbs, 40 lbs, 35 lbs

Bent Over DB trap row

45 lbs, 45 lbs, 40 lbs, 35 lbs, 30 lbs

132

How are you eating?

133

It’s hard to eat well with school but I’ve been able to maintain 180 lbs. I’m going to try and figure out a way to get more food in during the day though.

134

I also want to start 5/3/1 again soon, do you have any recommendations on how to start deadlifting and squatting again with this program? Like should I start out really light or should I just start out using my true 90% 1rm but take it easy and watch for pain.

135

[quote]BangkokHustle wrote:
I also want to start 5/3/1 again soon, do you have any recommendations on how to start deadlifting and squatting again with this program? Like should I start out really light or should I just start out using my true 90% 1rm but take it easy and watch for pain.[/quote]

I would pick a weight that you know you can do for 10 easy reps.

Do 3 sets of 5 every week with straight weight. (Example: top sets of the day will be 225 for 5, 225 for 5, and 225 for 5.)

The first week should be really easy, and you should not miss any reps.

If you complete all 3 sets of 5, then add 10 lbs.

Do this until you feel like you are being challenged, then switch to regular 5/3/1 programming as written. When you do 5/3/1, never fail reps. Always leave 1 rep in the tank for sets under 5 reps, and leave 2 in the tank for sets up to 10 reps. (This is for the sake of keeping good form, and protecting you from another injury.)

If you have a question, just ask me and I will figure it out. I have run 5/3/1 for a very long time, and when I posted in the 5/3/1 forum people were less than helpful. It was pretty much the regular old “the answer is in the book”. I would not recommend posting there if you want meaningful/helpful advice that requires any thought beyond typing “read the book”.

136

Should I do any type of assistance work after 3 sets of 5 reps on squat and deadlift days?

137

[quote]BangkokHustle wrote:
Should I do any type of assistance work after 3 sets of 5 reps on squat and deadlift days?[/quote]

It depends on what you like. What kind of other lower body lifts do you like?

For me, I enjoy stiff legs, hack squats, front/safety squats, goodmornings, etc. So I personally would throw them in as assistance after my main work.

Another point I want to make right here is that you should not make a big deal out of the assistance.

Let me know what you like, and I will come up with something for you.

138

I like hack squats, reverse hyper extensions, and hip thrusts.

139

[quote]BangkokHustle wrote:
I like hack squats, reverse hyper extensions, and hip thrusts. [/quote]

Have you ever done a stiff leg deadlift?

140

Never.