Building Strength

Training Logs
121

Krypteria redux 8/30/22 day 2

Bench
5x45
5x60
Work set
5x80
5x90
5x100

Circuit
Bench
10x80
10x80
10x80
8x80
8x80

Db squat
10x20 lbs
10x20 lbs
15x20 lbs
15x20 lbs
15x20 lbs

Db incline row
20x20 lbs
20x20 lbs
20x20 lbs
15x20 lbs
15x20 lbs

Notes-got up early and wanted to hit this one hard. Used half a bang energy drink to wake up and fuel the workout. Bench was good. The circuit was crazy good and tiring. Looked at my Fitbit during the circuit and had my heart rate at peak which is around 160-165. Could feel a pump/ shakiness shortly after working out.

Total time-31 minutes

1 Like
122

Day 3 week 1 cycle 1 krypteria redux 9/1/22

Deadlift
5x45
5x70
Work set
5x95
5x105
5x120

Circuit
Deadlift
10x95
10x95
10x95
10x95
10x95

Db incline press
15x20 lbs
15x20 lbs
15x20 lbs
15x20 lbs
12x20 lbs

Curls
20x24.1
20x24.1
20x24.1
15x24.1
20x24.1

Notes-good workout. Arms feeling it after the circuit. Found today to be challenging but overall good. Deadlift felt light and manageable.

Total time-27 minutes

1 Like
123

Day 1 week 2 cycle 1 krypteria redux 9/4/22

Squat
5x45
5x60
Work set
5x75
5x85
5x95

Circuit
Squat
7x75
6x75
7x75
5x75
5x75

Press
10x75
10x45
10x45
10x45
10x45

Kirk rows
15x20 lbs
15x20 lbs
15x20lbs
15x20 lbs
15x20 lbs

Notes- squat day, wasn’t feeling very motivated but knew it had to get done. Took my time in the squat and dissenting into the hole. Right knee kind of sore but I’m sure it’s just a little irritation. Circuit killed me today, but I think that’s normal.

Total time-34 minutes
Bw-175.0
Ebf-14.4
Emm-43.4

1 Like
124

Krypteria redux 9/6/22 day 2 week 2 cycle 1

Bench
5x45
5x60
Work set
5x75
5x85
5x95

Circuit
Bench
10x75
10x75
10x75
10x75
10x75

Db squat
20x20 lbs
20x20 lbs
15x20 lbs
15x20 lbs
15x20 lbs

Db incline row
20x20 lbs
20x20 lbs
20x20 lbs
20x20 lbs
20x20 lbs

Notes-good workout. Woke up early so jumped into a workout. Bench felt good and light. Circuit was good and found the squat to be fast and good. Past circuit found it tough to hit 20 reps but this time it was easy and fast. Tired out after a few rounds but still crushed it.

Total time-35 minutes

1 Like
125

Reviving this as another form of accountability. Still rolling with 5/3/1 so. My goal is to add strength and try to lose a bit of my gut. Here are my first couple workouts.

Rhodes 5x5/3/1 cycle 4 week 1 day 1- 4/15/24

Squat
5x45
Work set
5x105
5x120
5x140
5x140
6x140

Pull ups
4
5
6
5
5

Ab wheel
15
15

Tri push downs
15x40
15x40

Notes-back after a short break, had a bad case of salmonella poisoning. Squat was heavy and might have to adjust with weight as I might be using estimated one rep max instead of training max. Did chin ups between sets of squats. Did Ab wheel after the squats and chin ups. The tri push downs done on total gym and was good. Tired and legs sore but good to be back at it.

Total time-31 minutes
Bw-184.6
Ebf-16.8
Emm-41.5

Rhodes 5x5/3/1 cycle 4 week 1 day 2-4/16/24

Bench

5x45

Work set

5x100

5x115

5x130

5x130

9x130

Curls

15x37

15x37

Push ups

12

9

5

Leg curls

15x40

15x40

Notes-unexpected workout but glad I got it in. Bench went well. Last sets tough but were able to push for a nice PR. Did curls on ez bar, went well. Did push ups between sets of curls, went ok. Push up recovery needs some work. Leg curls done on total gym. Last set done as kick backs, didn’t like the feel as much as the leg curls

Total time-40 minutes

2 Likes
126

Rhodes 5x5/3/1 cycle 4 week 1 day 3-4/18/24

Deadlift

5x45

5x95

Work set

5x115

5x130

5x145

5x145

8x145

Barbell rows

10x65

10x65

10x65

Face pulls

15x40

15x40

Abs

12

12

10

Notes-good workout. Still sore from the workouts Monday and Tuesday. Deadlift felt good. Did barbell rows after deadlifts. They went well. Did face pulls on the total gym, they went well. Did abs with the Ab mat and was good, and really felt it

Total time-43 minutes

2 Likes
127

Rhodes 5x5/3/1 cycle 4 week 1 day 4-4/21/24

OHP

5x45

Work set

5x60

5x70

5x80

5x80

7x80

Rear delt raises

15x12

15x12

20x12

Db bench

15x25

20x25

15x25

Rdl

15x95

15x95

15x95

Notes-OHP was heavy but good. Did rear delt raises between presses. Did db flat bench press. Did RDL on barbell. Heavy but good. Out of conditioning for high reps at that weight

Total time-44 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 1-4/23/24

Squat

5x45

Work set

5x115

5x130

5x145

5x145

6x145

Pull ups

7

8

6

7

Ab wheel

15

Cable ab work

20x50

20x50

Tri push downs

20x50

15x50

15x50

Notes-slightly changed schedule but good workout. Squat was heavy but got it done. Did pull ups, which went very will. Used the total gym to do weighted abs and tri push downs. Was going to do ab wheel and banded tri push downs but had to get in for the kids.

Total time-38 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 2-4/25/24

Bench

5x45

Work set

5x105

5x120

5x135

5x135

7x135

Push ups

10

10

10

Db curls

10x25

10x25

10x25

Leg curls

10x40

10x40

10x40

Notes-heavy bench day. First set of 135 almost didn’t think I was going to make it. Nailed the last set though. Did push ups between bench sets. Db curls heavy and good. Leg curls were decent, just not sure they are doing anything

Total time-22 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 3- 4/28/24

Deadlift

5x45

Work set

5x120

5x140

5x155

5x155

11x155

Barbell rows

15x70

15x70

15x70

Face pulls

15x50

15x50

15x50

Abs

15

15

15

Notes-deadlift was good. Felt light and was able to hit a nice PR since the rest of the cycle seems heavy and crushing. Pushed the barbell rows a bit. I upped the weight and pushed for high reps. They were tough but felt good. Face pulls done on total gym and felt good slightly light. Might add higher reps. Ab work was sit ups. Hard for the last set but feel great. Jumped on the treadmill for 20 minutes

Total time-41 minutes

Rhodes 5x5/3/1 cycle 4 week 2 day 4- 4/30/24

OHP

5x65

5x75

5x85

5x85

7x85

Rear delt raises

15x12

20x12

15x12

Rdl

15x95

15x95

15x95

Incline db press

20x25

15x25

15x25

Notes-OHP good but heavy. Rear delt raises good. Rdl heavy but good. Incline db press good and could feel it in my shoulders

Total time-36 minutes

Rhodes 5x5/3/1 cycle 4 week 3 day 1- 5/2/24

Squat

5x45

5x95

Work set

5x120

5x140

5x155

5x155

6x155

Chin ups

7

7

6

6

Ab wheel

20

15

15

Banded tri push downs

20

15

20

Notes-heavy squat. Definitely feel it’s time to move to the 5/3/1 sets instead of 5’s pro. Did pull ups between sets with grey band. Did Ab wheel as time was of factor. Banded tri push downs good. Later workout but good.

Total time-33 minutes

2 Likes
128

Rhodes 5x5/3/1 cycle 4 week 3 day 2 5/5/24

Bench

5x45

Work set

5x115

5x130

5x145

5x145

9x145

Curls

15x37

20x37

15x37

Push ups

10

12

10

Leg curls

20x50

15x50

15x20

Notes-bench felt heavy until first set of 145, than seemed manageable. Big push for PR and was happy to get it. Curls were good not too heavy. Push ups good but need to push them I think. Leg curls good but tough. Did 20 minutes on treadmill after lifting.

Total time -35 minutes

Bw-189.6

Ebf-17.6

Emm-41.0

1 Like
129

Rhodes 5x5/3/1 cycle 4 week 3 day 3 5/7/24

Deadlift

5x45

Work set

5x130

5x145

5x165

5x165

8x165

Barbell rows

10x75

10x75

10x75

10x75

10x75

Face pulls

20x50

15x50

15x50

Abs

12

12

12

Notes-deadlift was good. Did barbell rows and found them good but tough. Face pulls good might move up in weight or reps. And tough but could feel it.

Total time-38 minutes

1 Like
130

Rhodes 5x5/3/1 cycle 4 week 3 day

4 -5/9/24

OHP

5x45

Work set

5x70

5x80

5x90

5x90

6x90

Rear delt raises

20x15

15x15

15x15

Rdl

10x95

10x95

10x95

10x95

10x95

Incline db bench

15x25

20x25

15x25

Notes-good workout. OHP heavy but good did rear delt raises and went up I weight, went good. Did barbell rdls afterwards and found them to be decent. Db incline press good but tough on shoulders

Total time-40 minutes

1 Like
131

Deload day 1 5/12/24

Squat

5x45

Work set

5x115

5x130

5x145

5x160

Pull ups

5

6

5

6

5

Dips

8

8

8

Ab wheel

15

15

10

Notes-good hard workout. Squat was heavy but crushed it. Did pull ups between sets of squats. Went well. Did dips and ab wheel super sets as time was a factor and a bit distracted

Total time-31 minutes

1 Like
132

Deload 5/14/24

Bench

5x45

Work set

5x105

5x120

5x135

5x150

Deadlift

5x45

Work set

5x120

5x140

5x155

5x170

Pec flys

20x57

15x57

15x57

Abs

20x50

15x50

20x50

Tri push downs

15x50

15x50

Notes-unexpected day off. bench was good, but 150 tough to push out all 5. Changed things up slightly for the day as Thursday will be a wash for training so threw in my deadlift. Deadlift felt light. Did accessories on total gym. Abs were weighted cable crunch.

Total time-40 minutes

133

Deload day 4 5/18/24

OHP

5x45

Work set

5x65

5x75

5x85

5x90

Db press

10x25

10x25

10x25

RDL

9x115

8x115

8x115

Db curls

9x25

8x25

8x25

Notes- OHP quick but good. Last set tough but got it. Did super sets of RDL and db bench. Did single arm curls which were good and got me sweating good.

Total time-20 minutes

Bw-187.8

Ebf-17.3

Emm-41.2

134

Rhodes 5x5/3/1 cycle 5 week 1 day 1 5/21/24

Squat

5x45

Work set

5x110

5x125

5x140

5x140

7x140

Pull ups

7

7

8

7

Side bend

20x25

15x25

15x25

Banded pull throughs

20

20

15

Single leg RDL

15x25

15x25

Notes-squat was tough but good. Did pull ups between squats. Did side bends with a 25 lbs plate. Used a red mini band for pull throughs. Single leg rdl was tough but got through it.

Total time-43 minutes

Rhodes 5x5/3/1 cycle 5 week 1 day 2- 5/23/24

Bench

5x45

Work set

5x100

5x115

5x130

5x130

8x130

Palms up kick backs

20x15

15x15

15x15

Side and front raises

15x5

20x5

15x5

Reverse curls

20x17

15x17

15x17

Banded ab pull downs

25

25

Notes-good workout. Busy day a head. Bench was heavy but good. Did palms up kick backs, could feel it in my back. Did side and front raises. Found them good and tiring but manageable if I did side raise then a front raise. Need to add weight to banded ab pull downs and reverse grip curls. Used ez curl bar empty.

Total time-35 minutes

Rhodes 5x5/3/1 cycle 5 week 1 day 3-5/25/24

Deadlift

5x45

Work set

5x115

5x135

5x150

5x150

10x150

Hanging leg raises

20

15

15

Split squat

10x25

10x25

Shrugs

10x135

10x135

Rows

12x65

12x65

12x65

Notes-deadlift was good, felt light. Did hanging leg raises between deadlifts. Split squats tough but going to stick with them and hope for growth. Used a 25lbs plate for the split squats. Did shrugs after deadlifts, pretty good and heavy. Rows were fast and light, will up the weight.

Total time-42 minutes

Bw-190.2

Ebf-17.8

Emm-40.9

Rhodes 5x5/3/1 cycle 5 week 1 day 4-5/27/24

OHP

5x45

Work set

5x60

5x70

5x80

5x80

7x80

Banded pull aparts

15

15

15

Lying leg raises

15

15

15

Db incline bench

20x25

15x25

15x25

Dips

8

10

10

Notes-OHP was tough. Slightly tired today. Might add and start micro plating for a month or so. Banded pull a parts done with a green band done between sets of OHP. Did lying leg raises, tough but good. Dips tough but cranked out a good number and can see improvement. Db incline bench good but tough.

Total time-35 minutes

Rhodes 5x5/3/1 cycle 5 week 2 day 1- 5/29/24

Squat

5x45

5x95

Work set

3x115

3x135

3x150

3x150

5x150

Pull ups

8

8

8

7

Band pull throughs

15

15

15

15

Side bend

25x25

25x25

25x25

Single leg rdl

15x25

15x25

Notes-squat felt heavy. Pushed the last set to get a pr. Pull ups not bad but felt tired doing them. Body’s been sore and could explain that. Did banded pull throughs after squats and pull ups. Used a green band. Side bends used 25lbs dumbbell and found it to feel better than a plate. Did super sets with side bends and banded pull throughs. Single leg rdl was good but tiring. Wanted to do 3 sets but was done after the second set and late

Total time-45 minutes

135

Rhodes 5x5/3/1 cycle 5 week 2 day 2-6/1/24

Bench

5x45

5x95

Work set

3x105

3x120

3x135

3x135

8x135

Reverse grip curls

20x27

15x27

20x27

Palm kick backs

20x15

20x15

20x15

Side/front raises

20x5

20x5

20x5

Banded ab work

20

20

20

Notes- bench was heavy but good. Did reverse grip curls between sets of bench. Palm kick backs felt good and light. Front and side raises good but tiring. Banded ab work done with grey band. Good but might add bands to get more weight

Total time-44 minutes

Bw-191.4

Ebf-18.1

Emm-40.8

Rhodes 5x5/3/1 cycle 5 week 2 day 3 6/4/24

Deadlift

5x45

Work set

5x125

5x140

3x160

3x160

7x160

Hanging leg raises

15

15

15

Barbell rows

15x75

15x75

15x75

Shrugs

15x75

20x75

20x75

Split squats

10x25

10x25

10x25

Notes- deadlift was good. Forgot about it being 3’s instead of 5’s so switched mid way. Did hanging leg raises between deadlifts. Did barbell rows and upped the weight and reps. Felt good but might have been a bit much in reps or weight. Did shrugs and found them light at 75 and maybe will increase weight slightly. Split squats hard but found doing a bench squat one legged felt manageable. First two sets done with a dumbbell in each hand and the last set did with a plate in the center of body.

Total time-42 minutes

Rhodes 5x5/3/1 cycle 5 week 2 day 4 -6/6/24

OHP

5x45

Work set

4x65

3x75

3x85

3x85

7x85

Banded pull aparts

20

20

20

Lying leg raises

15

15

15

15

Db bench

20x25

20x25

20x25

Dips

6

10

10

8

Notes-changed my grip inward a bit and found it tougher at times to handle the weight but better on my arms and in a better position. Did band pull aparts with a green band. Pull aparts and leg raises done between OHP. Did flat bench db, felt good. Dips did last and felt good. Wanted to beat last weeks total and was able to do that

Total time-41 minutes

Rhodes 5x5/3/1 cycle 5 week 3 day 1

Squat

5x45

5x95

Work set

5x125

3x135

1x160

1x160

3x160

Pull ups

5

5

6

6

7

4

Band pull throughs

20

20

20

15

Single leg rdl

12x25

12x25

12x25

Side bends

25x25

25x25

25x25

25x25

Notes- squat tough but got through it. Did banded pull ups using a black(30-60lbs) and a purple (60-100lbs) bands. Found them harder than normal. Did banded pull throughs with grey band, not bad. Might do hip thrusters instead next cycle. Did single leg rdl’s and was good. Side bends easy might jump up to 35lbs.

Total time-52 minutes

Bw-192.2

Ebf-18.2

Emm-40.7

1 Like
136

Rhodes 5x5/3/1 cycle 5 week 3 day

2-6/11/24

Bench
5x45
Work set
5x115
3x130
1x145
1x145
6x145

Front and side raises
10x8
10x8
10x8
10x8

Reverse grip curls
20x27
20x27
20x27

Palm up kick backs
20x15
20x15
20x15
20x15

Banded ab crunch
25
25
25

Notes-busy day ahead and was able to get my lifts in early. Started with front and side raises. Went well 8 lbs heavy but good. Bench felt good and light. Did reverse grip curls which felt light but tough on arm joints. Did kick backs which was good and could feel in the back. Did banded ab crunch with purple band, 60-100 lbs, good but not enough resistance to really feel it working.

Total time-38 minutes
Rhodes 5x5/3/1 cycle 5 week 3 day 3-6/13/24

Deadlift
5x45
Work set
5x135
3x150
1x170
1x170
5x170

Hanging leg raises
20
20
20

Split squat
10x25

Notes-quick workout. Deadlift wasn’t bad, felt heavy. Did hanging leg raises. Did a set of single leg bench squats.

Total time-30 minutes​
Rhodes 5x5/3/1 cycle 5 week 3 day 4-6/16/24

OHP
5x45
Work set
5x70
3x80
1x90
1x90
4x90

Band pull aparts
25
25
25

Leg raises
15
15
15

Db press
20x25
15x25
20x25

Dips
10
10
10

Notes- OHP went well. Tough but got through it. Did band pull aparts between sets of OHP. Did leg raises which went ok. Did flat Bench db press, went well. Dips pushed it for 10 reps each and seemed to be good.

Total time-30 minutes​

1 Like
137

Rhodes 5x5/3/1 cycle 6 week 1 day 1- 6/17/24

Squat

5x45

Work set

5x95

5x105

5x120

5x120

8x120

Standing db press

10x25

15x25

15x25

10x25

Sldl

10x95

10x95

10x95

10x95

10x95

Lat pull downs

20x60

15x60

15x60

Notes-very hot out today. Squat was light but mentally tired. Pushed through and excited to start a new cycle. Did standing db presses between sets of squats. Straight leg deadlifts were light and easy to handle at 10 reps. Will slowly add weight as I go. Did lat pull downs on total gym, really good could feel it in my back. Overall good workout. Hit the treadmill after for some additional cardio

Total time-43 minutes

Rhodes 5x5/3/1 cycle 6 week 1 day 2- 6/21/24

Bench

5x45

Work set

5x95

5x105

5x120

5x120

7x120

Curls

20x27

20x27

20x27

Skull crushers

10x27

12x27

15x27

Sit up side to side

24

17

9

Notes- bench was good. Curls and skull crushers done on ez bar. Did sit ups on bench twisting with ever up rep. Over all good workout

Total time-25 minutes

Rhodes 5x5/3/1 cycle 6 week 1 day 3- 6/23/24

Deadlift

5x45

Work set

5x100

5x120

5x135

5x135

7x135

Pull ups

5

5

5

5

5

Step ups

25x50

25x50

Overhead db extensions

15x25

15x25

10x25

Notes-tired but was able to get it accomplished and feeling good. Deadlift was good and felt light. Took time to move through range of motion slowly. Did pull ups between sets of deadlifts, tough but shot for 5’s and got a starting point to build on. Used purple and black bands for pull ups. Did supersets of step ups and db overhead extensions. Step ups used two deadlift blocks and a sand bag on my shoulders. Used a 25lbs db for overhead work. Used treadmill after lifting.

Total time-25 minutes

Bw-190.2

Ebf-17.7

Emm-40.9

Rhodes 5x5/3/1 cycle 6 week 1 day 4- 6/25/24

OHP

5x55

5x60

5x70

5x70

10x70

One arm rows

20x25

15x25

15x25

Dips

12

12

12

Notes-good workout. Press went well and doubled my pr set. Did one arm db rows between sets of OHP. Rows went good. Did dips and pushed for 12 reps. Went well

Total time-27 minutes

Rhodes 5x5/3/1 cycle 6 week 2 day 1- 6/27/24

Squat

5x45

Work set

3x100

3x115

3x130

3x130

8x130

Standing DB OHP

10x25

10x25

10x25

10x25

10x25

Sldl

10x115

10x115

10x115

10x115

10x115

Lat pull downs

25x60

25x60

Notes-squat was good. Tough workout based on being tired but pushed through. Did standing DB OHP between sets of squats. Shoulders sore but pushed through. Did sldl after squats and db OHP’s. Found them good and tiring but good. Lat pull downs on total gym. They were heavy but good. Did 20 minutes on the treadmill afterwards.

Total time-32 minutes

Rhodes 5x5/3/1 cycle 6 week 2 day 2-6/29/24

Bench

5x45

Work set

3x100

3x115

3x130

3x130

6x130

Curls

20x27

20x27

20x27

Skull crushers

20x27

20x27

20x27

Sit ups

20

20

20

Notes-worked out with my daughter, was fun and she was super into it. Bench felt slightly heavy but manageable. Have a slight chest congestion but didn’t stop me. Curls were easy so going to have to up the weight slightly. Skull crushers went well. Sit ups tough but pushed through to hammer out 3 sets of 20. Jumped on the treadmill afterwards.

Total time-39 minutes

Bw-189.0

Ebf-17.6

Emm-41.0

2 Likes
138

Rhodes 5x5/3/1 cycle 6 week 2 day 3- 7/4/24

Deadlift

5x45

Work set

3x110

3x125

3x140

3x140

8x140

Pull ups

7

7

7

5

Overhead db tri extensions

12x25

12x25

12x25

13x25

Step ups

20x50

30x50

Notes-deadlift felt good. First day back from being sick but feeling good. Pull ups were tough but not a fan of the placement in the cycle. Db overhead tri work good, pushed hard. Step ups light and good. Not sure I’ll keep them up. Jumped on the treadmill afterwards.

Total time-29 minutes

Bw-188.8

Ebf-17.6

Emm-41.1

Rhodes 5x5/3/1 cycle 6 week 2 day 4-7/6/24

OHP

3x55

3x65

3x75

3x75

9x75

Db rows

10x35

12x35

15x35

13x35

Dips

15

15

15

Sit ups

20

20

20

Notes-OHP was good and felt light. Did heavy one arm rows. Found them good and heavy. Did super sets of dips and sit ups. Pushed both hard. Hit the treadmill after lifts.

Total time-31 minutes

Bw-190.2

Ebf-17.8

Emm-40.9

Rhodes 5x5/3/1 cycle 6 week 3 day

1-7/9/24

Squat

5x45

Work set

5x105

3x115

1x135

1x135

6x135

Db standing OHP

12x25

12x25

12x25

12x25

Sldl

10x95

10x95

10x95

10x95

10x95

Lat pull downs

20x60

20x60

15x60

Notes- squat was good. Very hot outside. Did db OHP between squats. Tiring but good. Sldl good and light but tiring in the heat. Lat pull downs done on total gym and we’re good. Later workout than I would like so only got 15 minutes on the treadmill

Total time-44 minutes

Rhodes 5x5/3/1 cycle 6 week 3 day

2- 7/12/24

Bench

5x45

Work set

5x105

3x120

1x135

1x135

5x135

Curls

20x32

15x32

15x32

Skull crushers

20x32

15x32

15x32

Sit ups

20x10

15x10

15x10

Notes-bench was good. Did curls between sets of bench press. Did super sets of skull crushers and sit ups. Used 10lbs ball to hold while doing sit ups. Jumped on the treadmill afterwards

Total time-29 minutes

Rhodes 5x5/3/1 cycle 6 week 3 day 3 -7/14/24

Deadlift

5x45

5x95

Work set

5x120

3x135

1x150

1x150

10x150

Pull ups

6

6

6

6

Db overhead tri extension

15x25

15x25

15x25

15x25

Step ups

30x50

30x50

Notes-good quick workout. Big day ahead of me. Deadlifts heavy but good. Did pull ups between deadlifts. Used 25lbs db for overhead extensions. Did step ups off the deck with two of the deadlift blocks, could feel it good.

Total time-35 minutes

Bw-188.4

Ebf-17.5

Emm-41.1

Rhodes 5x5/3/1 cycle 6 week 3 day 4- 7/16/24

OHP

5x45

Work set

5x60

3x70

1x80

1x80

5x180

One armed Db rows

15x35

15x35

10x35

10x35

Dips

5

5

Notes- very hot today. Did a quick workout. OHP was good and felt light. Db rows were good but awkward with set up. Did db rows between sets of OHP. Did a few dips but tough set up.

Total time-19 minutes

5x5/3/1 cycle 7 week 1 day 1-7/18/24

Squat

5x45

Work set

5x100

5x115

6x130

Box squats

5x115

5x115

5x115

5x115

5x115

Back extensions

15

15

12

12

Standing DB press

15x25

15x25

12x25

Notes-good workout. Squat was good. Box squats felt good but tough. Did back extensions between squats. Went well. Did standing db OHP which was good but tiring. Cut it short due to kids birthday party had to get too.

Total time-33 minutes

5x5/3/1 cycle 7 week 1 day 2- 7/21/24

Bench

5x45

Work set

5x95

5x110

7x125

Cg bench

5x110

5x110

5x110

5x110

5x110

Band pull apart

15

15

15

15

Sit ups

15

15

15

Db bench

15x25

15x25

15x25

Notes- Bench was good but heavy. Did banded pull aparts between bench sets. Felt good at 15 reps. Close grip bench was good and light using the second set last. Did super sets of sit ups and db bench. Afterwards did intervals of rowing for 9 minutes. After that did some stretching and ab work

Total time-28 minutes

Bw-191.4

Ebf-18.0

Emm-40.8

5x5/3/1 cycle 7 week 1 day 3- 7/24/24

Deadlift

5x45

Work set

5x105

5x125

8x140

Rack pulls

5x105

5x105

5x105

5x105

5x105

Db rows

20x25

20x25

2x25

Face pulls

20

20

20

Ab work

8

8

8

Notes- deadlift was good. Did rack pulls above the knee and felt good. Did db rows which felt good and tiring. Face pulls done with a red band, good. Did Ab work between face pulls. Did leg lifts, leg lifted crunches and alternating knee to elbows.

Total time-34 minutes

5x5/3/1 cycle 7 week 1 day 3- 7/26/24

OHP

5x45

Work set

5x55

5x60

10x70

Pin press

5x60

5x60

5x60

5x60

5x60

Farmers carry

45

45

45

45

Upright row

12x50

12x50

12x50

Curls

12x40

12x40

Notes- ohp was ok. Seated press was different but good. Was able to hammer out a PR set. Did pin press about forehead height. Between pin presses did farmers carry from deck to tree, about 33 steps. The upright rows and curls done on the total gym. Kids joined in so cut some accessories short.

Total time-38 minutes

5x5/3/1 cycle 7 week 2 day 1- 7/28/24

Squat

5x45

Work set

3x105

3x120

5x135

Box squat

5x120

5x120

5x120

5x120

5x120

Back extensions

15x10

15x10

15x10

Standing db press

12x25

12x25

Shrugs

20x25

20x25

Notes- squat was good but felt tough. Did back extensions between squats. Used a 10 lbs plate across my chest which was good. Box squats tough on the thighs but good. Did standing db press and shrugs between box squats. Both good. Standing press tiring but working on it.

Total time-34 minutes

Bw-189.4

Ebf-17.6

Emm-41.0

5x5/3/1 cycle 7 week 2 day 2- 7/29/24

Bench

5x45

Work set

3x100

3x115

7x130

Cg bench

5x115

5x115

5x115

5x115

5x115

Band pull aparts

20

20

20

Db bench

15x25

15x25

Sit ups

20

20

Notes-good workout. Tired from working a double that included a midnight shift. Bench was good. Cg bench seemed tough but good. Banded pull aparts done with a green band. Felt good. Did super sets of db bench and sit ups. Went good.

Total time-41 minutes

5x5/3/1 cycle 7 week 2 day 3- 8/1/24

Deadlift

5x45

Work set

3x115

3x130

6x150

Rack pulls

5x115

5x115

5x115

5x115

5x115

Face pulls

20

20

20

20

Db rows

15x25

15x25

15x25

15x25

Notes-good workout. Very hot and humid out. Deadlift was good, slightly heavy but manageable. Rack pulls light and good. Did red bands for the face pulls. Did face pulls between deadlifts. Db rows used incline bench to do them. Good but tough to get in comfortable position

Total time-40 minutes

1 Like
139

5x5/3/1 cycle 7 week 2 day 4- 8/4/24

OHP
3x60
3x65
9x75

Pin press
5x65
5x65
5x65
5x65
5x65

Curls
15x32
15x32
20x32
15x32

Db press
15x25
15x25
15x25

Sit ups
20
17
19

Notes-OHP was good. Later start than normal. Hot out today. Pin press went well. Did standing curls with a curl bar between OHP. Did db bench and sit ups lasts. Super sets of db bench and sit ups. All good. Jumped on the treadmill afterwards for a mile walk/run

Total time-32 minutes
Bw-191.2
Ebf-18.0
Emm-40.8

Treadmill stats
20:03- time
1.224 miles

168 cals
256 cals/hr
139 vrt ft​

5x5/3/1 cycle 7 week 3 day 1-8/6/24

Squat
5x45
Work set
5x115
3x130
4x145

Box squats
5x130
5x130
5x130
5x130
5x130

Back extensions
20
15
15

Curls
10x32
12x32
15x32

Notes-longer workout due to trying to organize the gym between sets. Squat was good. Box squats were hard but good. Used Yukon bar for box squats, found them heavy but good. Did curls on curl rack. Alternated curls and back extensions. Back extensions good.

Total time-57 minutes​
5x5/3/1 cycle 7 week 3 day

2 -8/9/24

Bench
5x45
Work set
5x110
3x125
4x140

Cg bench
5x125
5x125
5x125
5x125
5x125

Band pull aparts
20
20
20

Db press
15x25
20x25
20x25

Sit up
20
24
21

Notes-good workout. Bench was heavy but pushed it. Did banded pull aparts between sets, found them good and tough. Used a green band. Cg bench was good but tough. Did db press on flat bench and super setted with sit ups. Went on feel and tried to push close to fatigue.

Total time-50 minutes​
5x5/3/1 cycle 7 week 3 day

3- 8/11/24

Deadlift
5x45
Work set
5x125
3x140
10x155

Rack pulls
5x125
5x125
5x125
5x125
5x125

Bent over db rows
15x25
15x25
15x25
15x25

Banded face pulls
20
20
32

Alternating crunches
20
12
8

Notes-deadlift was good. Rack pulls super light and might have been too high. Did bent over db rows. They were good and different. Did them between deadlifts. Did banded face pulls and alternating crunches. Did crunches till failure. Face pulls did two sets of 20 then the last set went for failure

Total time-43 minutes
Bw-187.6
Ebf-17.3
Emm-41.2

Treadmill stats
20:21 time
1.254 miles
166 cals
290 cals/hr
82 vrt ft​
5x5/3/1 cycle 7 week 3 day 4 -8/14/24

OHP
5x60
3x70
7x80

Pin press
5x70
5x70
5x70
5x70
5x70

Curls
20x32
20x32
20x32

Notes-good workout. OHP was good and easy to push through. Pin press was good but seemed a bit high. Did curls between sets of OHP. Took longer than needed but it was good.

Total time-41 minutes​
Deload 8/16/24

Squat
5x45
Work set
5x105
5x120
5x135
6x145

Bench
5x45
Work set
5x105
5x120
5x135
5x145

Notes- good workout. Squat was good but tough. Bench went well but had to really push it. I decided to try adding two main lifts to see how a two day a week cycle would do.

Total time-41 minutes​
Deload 8/18/24

Deadlift
5x45
Work set
5x115
5x130
5x145
6x160

OHP
5x60
5x70
5x80
6x85

Notes- good workout. Found it good to hit the lifts like this. Deadlift felt good. Hit a decent PR. OHP was seated but good. Felt good to hit the PR on this one. Got on the treadmill afterwards.

Total time-28 minutes
Bw-188.2
Ebf-17.5
Emm-41.1

Treadmill stats
20:06 time
1.272 miles

168 cals
256 cals/hr
84 vrt ft​
FBBB cycle 1 week 1 day 1 8/20/24

Deadlift
5x45
Work set
5x100
5x115
5x130

Bench
10x65
10x65
10x65
10x65
10x65

Db flys
20x5
25x5
25x5

Db rows
12x20
20x20
15x20
12x20

Glute bridges
20x65
20x65

Abs
15
20

Notes-good workout. Deadlift was light and good. No belt used. Bench was light and fast and loved it. Accessory work was db flys with 5lbs, very light but good. Right shoulder felt tight and sore. Did standing bent over db rows. Found it difficult but got it in. Glute bridges were good. Abs done to failure. Might add weight behind my head or a vest

Total time-38 minutes​
1000% awesome cycle 1 week 1 day 1- 8/22/24

Squat
5x45
Work set
5x90
5x105
9x115

Bench
5x115
5x115
5x115
5x115
5x115

Inverted rows
8
8
8

Back raises
15
15
15

Sit ups
13
10
7

Notes-squat was good and felt light. Bench was heavy but good. Inverted rows done between squats. Found them good for the back. The back raises were good and done between sets of bench. Sit ups done with a 5lbs dumbbell weight behind the head. Went for max reps.

Total time-31 minutes​
1000% awesome cycle 1 week 1 day 2-8/25/24

Deadlift
5x45
Work set
5x100
5x115
10x130

Press
5x70
5x70
5x70
5x70
5x70

Rows
15x65
15x65
15x65

Tri push downs
25
25
25

Crunches
20
15
15

Notes-deadlift was good and hit a massive PR. Did the press after and was good. Did tri push downs between deadlifts. Used two red bands. Between presses did barbell rows. Good but tough on the ground and not elevated. Did crunches for max reps before jumping on treadmill.

Total time-37 minutes
Bw-188.2
Ebf-17.5
Emm-41.1

Treadmill stats
20:25 time
1.290 miles

177 cals
276 cals/hr
91 vrt FT​
1000% awesome cycle 1 week 1 day 3-8/26/24

Squat
5x45
Work set
5x115
5x115
5x115
5x115
5x115

Bench
5x45
Work set
5x85
5x100
9x115

Dips
8
8
8

Curls
15x32
15x32
15x32

Notes-good workout. Squat was tough but good. Did dips off of bench between squats. Bench was good and not too bad. Last set tough but hammered out a PR. Did curls between bench sets. Skipped abs so I could go with my son for a run

Total time-31 minutes​
1000% awesome cycle 1 week 1 day 2-8/25/24

Deadlift
5x45
Work set
5x100
5x115
10x130

Press
5x70
5x70
5x70
5x70
5x70

Rows
15x65
15x65
15x65

Tri push downs
25
25
25

Crunches
20
15
15

Notes-deadlift was good and hit a massive PR. Did the press after and was good. Did tri push downs between deadlifts. Used two red bands. Between presses did barbell rows. Good but tough on the ground and not elevated. Did crunches for max reps before jumping on treadmill.

Total time-37 minutes
Bw-188.2
Ebf-17.5
Emm-41.1

Treadmill stats
20:25 time
1.290 miles

177 cals
276 cals/hr
91 vrt FT​
1000% awesome cycle 1 week 2 day 1- 8/28/24

Squat
5x45
Work set
3x95
3x110
8x125

Bench
5x45
Work set
5x115
5x115
5x115
5x115
5x115

Inverted rows
8
8
8
8

Back raises
15
15
15
15

Leg lifts
15
15
15
20

Notes- squat was good. Did inverted rows between squats. Bench was good and heavy. Did back raises between sets of bench. Leg lifts done inside and felt good.

Total time-35 minutes
Bw-188.8
Ebf-17.5
Emm-41.1​
1000% awesome cycle 1 week 2 day 2- 9/2/24

Deadlift
5x45
Work set
3x105
3x120
7x135

Press
5x70
5x70
5x70
5x70
5x70

Rows
20x20
20x20
20x20
20x20

Tri push downs
30
30
26
30

Crunches
20
10
10
8

Notes- deadlift was fast and felt good. Did double red band tri push downs between deadlifts. Press was heavy but felt good. Did dumbbell rows between press. Crunches done last before getting on the treadmill.

Total time-33 minutes
Bw-191.4
Ebf-18.1
Emm-40.7

Treadmill
16:52 time
1.126 miles

157 cals
222 cals/hr
77 vrt ft​
1000% awesome cycle 1 week 2 day 3- 9/5/24

Squat
5x45
Work set
5x115
5x115
5x115
5x115
5x115
Bench
5x45
Work set
3x95
3x105
8x120

Dips
10
10
10
10

Curls
10x37
10x37
10x37
10x37

Sit ups
20
18
10

Notes-good workout. Squat felt good. Did bench dips between sets of squats. Bench felt light and easy. Did curls with a heavy weight, which felt good. Did curls between bench. Sit ups done after and felt good.

Total time-38 minutes​
1000% awesome cycle 1 week 3 day 1- 9/8/24

Squat
5x45
Work set
5x105
5x115
8x130

Bench
5x45
Work set
5x115
5x115
5x115
5x115
5x115

Inverted rows
8
8
8
8
8

Back raises
10
10
10
10
10

Crunches
10
10
10

Notes- squat felt good. The heavier it was the better I felt. Did inverted rows between sets of the squats. Bench felt good and heavy. Did back raises between bench sets. For Ab work I did crunches followed by bird dogs. Jumped on the treadmill but got cut short.

Total time-33 minutes
Bw-190.0
Ebf-17.8
Emm-40.9

Treadmill stats
4:14 time
.282 miles
40 cals
Vrt ft-20​
1000% awesome cycle 1 week 3 day

2- 9/10/24

Deadlift
5x45
Work set
5x115
3x130
8x145

Tri push downs
20
20
20
20
20

Press
5x45
Work set
5x70
5x70
5x70
5x70
5x70

Rows
8x70
8x70
8x70
8x70
8x70

Notes-deadlift was good. Did tri push downs between sets of deadlifts. Tri push downs done with double red bands. Press was good and light. Did barbell rows and went for small reps with heavier weight, felt good

Total time-33 minutes​ 1000% awesome cycle 1 week 3 day

3- 9/12/24

Squat
5x115
5x115
5x115
5x115
5x115

Bench
5x45
Work set
5x100
3x115
7x125

Dips
8
8
8
8

Curls
10x37
10x37
10x37
10x37

Crunches
10
10
10
10

Notes-squat felt good, took a set or two to get the weight feeling light without a warmup. Bench was fast and good. Last set was heavy but pushed and hammered out a nice pr. Did bench dips and curls In supersets. Crunches done last. Tiring but good.

Total time-38 minutes
Bw-191.2
Ebf-18.1
Emm-40.8​
Rhodes 5x5/3/1 cycle 1 week 1 day 1-9/15/24

Squat
5x45
Work set
5x95
5x110
5x125
5x125
7x125

Pull ups
5
5
5
4
6

Barbell rows
8x70
9x70
8x70

Stiff leg deadlift
10x115
15x115
10x115
15x115

Incline db press
15x20
20x20
15x20

Notes-squat felt heavy but nailed it. Did pull ups in between squats and struggled to get more than 5 with bands. Used purple and black bands. Did barbell rows to get 50 total pulls in. Did stiff leg deadlifts and found then heavy but good. Focused on form and keeping the legs straight. Dumbbell press was good. 20lbs felt good and could go slightly heavier but then wouldn’t make the 50 rep mark so kept it there. Next cycle might bump it up.

Total time-50 minutes
Bw-191.6
Ebf-18.1
Emm-40.8

2 Likes
140

congrats on the dl PR