2/17/16
Cycle 2, 5’s day.
Front Barbell Squat
135 lb x 10
225 lb x 3
255 lb x 2
275 lb x 1
295 lb x 5
295 lb x 10 (AMRAP 1)
265 lb x 9 (AMRAP 2)
Barbell Deadlift
225 lb x 3
295 lb x 15 x 1
Light weight, but moved violently.
Romanian Deadlift
205 lb x 3 x 15
Ab Wheel (kneeling)
2 x 12
Barbell Shrug
315 lb x 8
365 lb x 5
415 lb x 5
465 lb x 10
365 lb x 20
I last front squatted 1/25. Like, 3 weeks ago. Damn I’m lazy. That shit ain’t good for gains.
2/19/16
Cycle 2, 5’s day.
Seated Barbell Shoulder Press
45 lb x 20
95 lb x 10
135 lb x 3
150 lb x 1
165 lb x 5
165 lb x 5
165 lb x 14 (ARMAP 1)
145 lb x 13 (ARMAP 2)
125 lb x 12 (ARMAP 3)
Some “bodybuilder reps” thrown in here. I could be stricter on ROM.
Dips
8 reps
3 x bw + 45 lb
15 x bw + 65 lb
13 x bw + 65 lb
11 x bw + 65 lb
I’m basically AMRAPing these too, trying to hit 3x15. I’ll leave more in the tank then I would on the main exercise though.
Close Grip Chin-Up
5
3 x bw + 10
2 x 5 x bw + 25
13 x bw + 25
6
I’m using 5/3/1 progression on this for a bit.
6 reps on the last set since I had minimal rest. Someone wanted to use the power cage to squat; so I finished quickly and moved.
Face Pull
42.5 lb x 30
42.5 lb x 25
Close-Grip Barbell Bench Press
135 lb x 5
185 lb x 3
205 lb x 1
215 lb x 2 x 8
215 lb x 9
EZ-Bar Curl
70 lb x 12
80 lb x 10
90 lb x 6
70 lb x 10
Still weak as shit at curls.
2/22/16
Cycle 2, 5’s day. Almost skipped today like a bum.
Barbell Squat
45 lb x 15
135 lb x 10
225 lb x 3
275 lb x 3
315 lb x 2
345 lb x 1
375 lb x 6
375 lb x 13 (AMRAP 1)
335 lb x 8 (AMRAP 2)
Took it easy on the second AMRAP set. I was feeling gassed.
Barbell Deadlift
225 lb x 1
335 lb x 12 x 1
Leg Press
540 lb x 8
630 lb x 3
720 lb x 2 x 10
Ab Wheel (kneeling)
12, 13
Chest Supported T-Bar Row
90 lb x 8
125 lb x 2 x 12
Feeling blah today, but strength was there.
2/24/16
Cycle 2, 5’s day.
Barbell Incline Bench Press
45 lb x 20
95 lb x 10
135 lb x 8
165 lb x 5
185 lb x 3
205 lb x 1
215 lb x 5
215 lb x 5
215 lb x 12 (AMRAP 1)
195 lb x 10 (AMRAP 2)
170 lb x 10 (AMRAP 3)
2 extra sets of 5 before hand, and I still got an extra rep on my AMRAP 1. It was an all out set. I would’ve failed trying for 13 for sure.
Wide-Grip Barbell Bench Press
135 lb x 10
185 lb x 3
215 lb x 2 x 12
215 lb x 9
Apparently I like to just use 215lbs to bench with.
Isolateral Plate Loaded Row
180 lb x 8
230 lb x 5
280 lb x 12
280 lb x 12
280 lb x 12
Face Pull
42.5 lb x 30
42.5 lb x 25
Triceps Pushdown
95 lb x 15
105 lb x 12
Cable One Arm Tricep Extension
30 lb x 12
30 lb x 10
Left side is so much weaker on these.
Dumbbell Bicep Curl
35 lb x 10
40 lb x 2 x 8
40 lb x 9
45 lb x 6
2/27/16
Cycle 2, 3’s Day
Front Barbell Squat
45 lb x 15
135 lb x 10
185 lb x 5
225 lb x 3
245 lb x 3
265 lb x 1
285 lb x 1
315 lb x 3
315 lb x 9 (AMRAP 1)
285 lb x 8 (AMRAP 2)
Barbell Deadlift
225 lb x 2
315 lb x 12 x 1
Fast, bar speed and total time spent resting between singles.
Romanian Deadlift
225 lb x 4 x 10
This is going to give me DOMS. I know it.
Ab Wheel (kneeling)
2 x 15
Barbell Shrug
315 lb x 8
365 lb x 5
405 lb x 5
455 lb x 5
495 lb x 8
405 lb x 20
2/29/16
Cycle 2, 5’s day.
BW 210
Dips
8
5 x bw + 25 lb
5 x bw + 45 lb
3 x bw + 70 lb
1 x bw + 90 lb
2 x 5 x bw + 105 lb
14 x bw + 105 lb (AMRAP 1)
13 x bw + 70 lb (AMRAP 2)
11 x bw + 55 lb (AMRAP 3)
2 rep PR on AMRAP set. Sweet.
Seated Barbell Shoulder Press
140 lb x 2 x 13
140 lb x 9
Close Grip Chin-Up
5
3 x bw + 20 lb
2 x 3 x bw + 40 lb
9 x bw + 40 lb
12
Since I’m not doubling up on the 5’s, 3’s, 1’s day with chinups, this is actually my 3’s day. After I finished my 5/3/1 cycle with this, I’ll go back to the high set/low rest/high volume stuff for 3 weeks.
Face Pull
42.5 lb x 30
42.5 lb x 26
Close-Grip Barbell Bench Press
135 lb x 8
185 lb x 3
205 lb x 1
215 lb x 2 x 8
235 lb x 1
255 lb x 1
275 lb x 1
290 lb x 1
305 lb x 1
Felt great, went for a heavy single in place of my third work set. 290 moved stupid fast, 305 had a noticeable slow down on lock out.
EZ-Bar Curl
70 lb x 10
80 lb x 2 x 8
80 lb x 8
80 lb x 12
90 lb x 6
2/16/2016
I PR’d. A year and a half back in the gym, ~50 lbs lost, ~10lbs gained, and I finally all time rep PR’d on my back squat!
Barbell Squat
45 lb x 15
135 lb x 10
225 lb x 3
275 lb x 1
315 lb x 1
345 lb x 2
375 lb x 1
405 lb x 3
405 lb x 11 (AMRAP 1)
365 lb x 8 (AMRAP 2)
Previous best was 405x10. 
Barbell Deadlift
225 lb x 3
315 lb x 1
345 lb x 10 x 1
I lost count on these. I did at least 10 singles.
Leg Press
450 lb x 8
540 lb x 5
630 lb x 5
720 lb x 12
770 lb x 10
Ab Wheel (kneeling)
15
15
T-Bar Row
90 lb x 8
115 lb x 5
135 lb x 2 x 12
3/3/16
Cycle 2, uh … 3’s day. Kind of. I started so light, it’s more like I’m doing 12/10/8 instead of 5/3/1.
Barbell Bench Press
45 lb x 20
135 lb x 10
185 lb x 5
205 lb x 1
225 lb x 1
240 lb x 1
255 lb x 3
255 lb x 3
255 lb x 11
230 lb x 12
205 lb x 10
Not bad.
Isolateral Plate Loaded Incline Press
180 lb x 20
230 lb x 13
250 lb x 11
Isolateral Plate Loaded Row
180 lb x 8
230 lb x 5
280 lb x 12
280 lb x 12
280 lb x 12
Face Pull
42.5 lb x 30
50 lb x 20
Triceps Pushdown - V-Bar Attachment
82.5 lb x 20
110 lb x 12
Cable One Arm Tricep Extension
25 lb x 14
25 lb x 11
Dumbbell Bicep Curl
35 lb x 8
40 lb x 8
40 lb x 8
40 lb x 8
50 lb x 4
30 lb x 10
25 lb x 8
Drop set. Tried the 50’s for fun.
3/6/16
Front Barbell Squat
45 lb x 20
135 lb x 10
185 lb x 5
225 lb x 2
255 lb x 1
285 lb x 1
315 lb x 1
335 lb x 2
335 lb x 7 (AMRAP 1)
350 lb x 1
365 lb x 1
Joker … sets? I guess. The 335x7 is a 5lb PR.
Barbell Deadlift
225 lb x 3
275 lb x 1
335 lb x 10 x 1
Deficit Barbell Deadlift
245 lb x 3 x 8
These are by far the best accessory for my deadlift. They’re also the exercise I hurt my back on (or at least, it was the straw that broke my back. Heh.)
Ab Wheel (kneeling)
2 x 15
Barbell Shrug
315 lb x 5
365 lb x 5
405 lb x 5
455 lb x 5
505 lb x 6
Ran into a callous issue. Did a half rep of a back down set after 505.
3/8/16
Cycle 2. 3’s day. Technically.
Seated Barbell Shoulder Press
45 lb x 20
95 lb x 10
115 lb x 3
135 lb x 3
150 lb x 1
165 lb x 1
175 lb x 3
175 lb x 3
175 lb x 12 (AMRAP 1)
140 lb x 21 (AMRAP 2)
140 lb x 11 (AMRAP 3)
Went a little lighter for first back off set, since I wanted to hit a 20 rep PR. And I did.
Dips - Chest Version
8 reps
12 x bw + 60 lb
2 x 13 x bw + 60 lb
Close Grip Chin-Up
6
3 x bw + 25 lb
2 x bw + 45 lb
2 x 2 x bw + 55 lb
7 x bw + 55 lb (AMRAP 1)
12 x bw + 10 lb (AMRAP 2)
4
Very little rest for last 4.
Face Pull
42.5 lb x 30
50 lb x 21
Close-Grip Barbell Bench Press
135 lb x 8
185 lb x 3
205 lb x 1
220 lb 3 x 8
Standing Biceps Cable Curl
65 lb x 3 x 10
185x12 is my best seated shoulder press. 135x20 was my best 20RM.
Good day.