I’ve debated back and forth whether or not to have a log on here, i finally decided what the hell so here it goes…
I run 5/3/1 and a body-building routine-Mon=Pull, Tue=Vertical press,
Thur=Squat, Fri=horizontal press
Monday: Pull
AM workout
sets-reps- weight
Deadlift- 2x5-430
2x5-405
2x5-380
Pm workout
Lat-pull down- 2x5-180
3x5-170
5x5-160
Barbell row- 5x5-140
T-bar row- 5x5-150
E-Z bar curl- 2x5-100
2x5-95
2x5-90
5x5-55
One arm dumbbell row- 2x3-100 per arm
03/25/14
Tues: OHP
A.M Workout
OHP-2x3-175lb
2x3-165lb
3x3-155lb
PM workout
barbell front raises-5x5-80lb
DB lateral raises-5x5-25lb
5x10-15lb
DB front raises-5x5-25lb
5x10-15lb
rear delt cable flies- 5x10-20lb
5x10-15lb
Shrugs-6x10-470lb
3/27/14
Thur: Squats
Am workout
Squats-2x3-390lb
2x3-365lb
2x3-345lb
Pm workout
Leg press- 5x20-550lb
2x20-500lb
Leg curl-5x10-70lb
5x10-50lb
2/28/14
Fri: Bench press
Am workout
Bench press-1x1-270lb
1x1-260lb
3x3-245lb
2x5-215lb
Pm workout
Cable Tri-pushdowns- 2x12-0lb
3x12-60lb
5x12-45lb
cable flies-5x10-20lb
5x10-15lb
5x10-10lb
A note on my bench press, its not that impressive because i dont have a proper rack in my garage gym, its set up like a floor press but i get the full range of motion. So for that first rep im starting from a dead stop on my chest.
3/29/14
Sat: misc.
pm workout
kneeling cable ab crunches- 5x12-75lb
5x12-65lb
standing cable oblique crunches-5x10-55lb
forearm rolling-3 sets of 1 minute rolling, 30 sec rest between sets @ 30lb
3/31/14
Mon: Pull
Am workout
Deadlift- 2x3-450lb
2x3-430lb
2x3-405lb
Pm workout
Lat-pulldown-2x5-180lb
3x5-170lb
5x5-160lb
Barbell rows-5x5-140lb
T-bar rows-5x5-150lb
barbel curls-2x5-100lb
2x5-95lb
2x5-90lb
5x10-50lb
one arm rows-2x3-100lb
pull-ups- 1x7
4/01/14
Tues:OHP
Am workout
Overhead press-2x1-185lb
2x3-165lb
2x5-150lb
Pm workout
Barbell front raises- 5x5-80lb
DB lateral raises-5x5-25lb
5x10-15lb
DB front raises-5x525lb
5x10-15lb
Rear delt cable flies-5x5-20lb
5x10-15lb
5x10-10lb
Shrugs-6x10-500lb
4/02/14
Today was good conditioning day, so i would share with you guys! I chopped wood for 2 hours( oak no less) then wheel barrowed it to the house. Ended up with about a cord and a half of wood. I’ve decided to try and make this log a little more personal rather than just a workout log, ill try to put something about me or interisting with my workout posts.
My long term goal is to: deadlift-700lb, squat-500lb,OHP-300lb, Bench press-400lb
" If you reach for perfection,though you’ll never reach it, you’re going to have reached more than if had not! So reach for it!"
4/03/14
Thur: Squat
Am workkout
Squat-1x1-410lb,1x2-410lb
2x3-365lb
2x5-320
Pm workout
Leg press-5x20-560lb
Leg curls-5x10-70lb
5x10-50lb
Best Squat advice?----- “Always take a shit before Squatting heavy”…glad i did not learn that the hard way lol.
Back story: I started lifting because i needed to be able to lift my mom and grandma in and out of bed, the car ect.( my mom had a stroke and is paralyzed on her left side and my grandma has Alzheimers and Parkinsons) But now its become so much more for me, its an outlet for the unbridled rage i always feel everyday, dont get me wrong im blessed to have them and I thank God im able to take care of them. I love lifting what some people think is immovable because it the physical manifestation of my desire to move the immovable objects in my life!
4/04/14
Fri: Bench press
Am workout
Bench press-2x5-250lb
2x5-235lb
2x5-200lb
Cable Tri-pushdowns-3x5-80lb
3x12-70lb
Pm workout
Cable Tri-pushdowns-2x12-70lb
3x12-60lb
5x12-45lb
Cable flies-5x5-25lb
5x10-20lb
5x10-15lb
4/05/14
Sat: Misc.
kneeling cable crunches: 5x12-80lb
5x12-70lb
standing cable oblique crunches-5x5-70lb
forearm rolling-6 sets of 30 sec @ 35lb, 30 sec rest between sets
ps. tommarow ill have a very funny story for you all.
4/07/14
Mon:Pull
Am workout
Deadlift:1x1-500lb( not a part of current 5/3/1 but just wanted to pull 500)
2x2-480lb
2x3-430lb
2x5-380lb
Pm workout
Lat-pulldown-2x5-180lb
3x5-170lb
5x5-160lb
barbel row-5x5-140lb
T-bar row-5x5-150lb
Barbel curls-2x5-100lb
3x5-95lb
3x5-90lb
6x10-55lb
one arm DB rows-3x3-100lb
"Pain is a twisted perception of the mind! Control the preceptor, control the perceived! "
ps thought i posted my funny story i must have done something wrong? sorry when i get time ill retry
4/08/14
Tues: OHP
Am workout
OHP- 2x5-170lb
2x5-160lb
2x5-150lb
Pm workout
Barbel front raises- 2x5-90lb
3x5-75lb
Lateral Raises-2x5-30lb
3x5-25lb
5x10-15lb
DB front raises-5x5-25lb
5x10-15lb
Cable rear delt flies-5x5-25lb
5x5-20lb
5x10-15lb
Shrugs- 6x10-500lb
4/09/14
Wed: conditioning
Pm workout
Heavy bag- 30 sec on, 30 sec rest x 15 rounds
Shadow boxing- 30 sec on, 30 sec rest x 15 rounds
Epee fencing drills-1 minute on, 30 sec rest x 10 rounds
sorry for the back log life has kept me from posting
4/10/14
Thur:Squats
Am workout
Squats-2x5-330lb
2x5-355lb
2x5-375lb
pm workout
leg press-5x5-650lb
5x20-560lb
leg curl-5x10-70lb
5x10-50lb
4/11/14
Fri: bench press
am workout
CNS was pretty fatigued, did not get a good nights sleep
Bench press-1x3,1x2-260lb
2x1-250lb
2x7-190lb( felt like i was still hittin’ 250)
PM workout (took a nap and felt good)
tri-push downs-5x5-90lb
5x5-80lb
5x5-70lb
5x5-60lb
5x10-50lb
cable flies-5x5-30lb
5x5-25lb
5x10-20lb
5x10-15lb
4/12/14
Sat: misc.
kneeling ab cable crunches-5x12-80lb
5x12-70lb
wrist rolling-4 sets of 30 sec on 30 sec off @ 40lb
4/14/14
Mon: pull
am workout
deadlift-2x5-440lb
2x5-415lb
2x5-390lb
pm workout
lat-pulldown-2x5-180lb
3x5-170lb
5x5-160lb
barbell rows-5x5-140lb
T-bar rows-5x5-150lb
barbell curls-1x5-105lb
3x5-100lb
3x5-95lb
3x5-90lb
5x10-60lb
one arm DB rows3x3-100lb
felt pretty good so did - snatch 3x1-100lb
4/15/14
Tues: OHP
am workout
OHP-2x3-180lb
2x3-170lb
2x3-160lb
pm workout
barbell front raises-2x5-90lb
3x5-75lb
DB lateral raises-5x5-30lb
5x5-25lb
5x5-20lb
5x10-15lb
DB front raises-5x5-25lb
5x10-15lb
rear delt flies-5x5-25lb
3x5,2x10-20lb
5x10-15lb
shrugs-8x10-510lb
4/16/14
Wed: conditioning
pm workout
heavy bag drills-30 sec on, 30 sec off-15 rounds
shadow boxing-30 sec on 30 sec off-15 rounds
4/17/14
Thur: Squat
Am workout
Squat-2x3-405lb
2x3-375lb
2x3-355lb
Pm workout
Leg press-5x5-650lb
2x20-620lb
3x20-600lb
i was seeing stars afterwards,i was shooting for 2x20@ 570lb then 3x20@ 550lb but i got so into the work i did not pay attention and took of less plates then i intended lol. As i was doing it i kept thinking it was way harder then it should have been but i was not going to give in!
It served as a reminder that if you have the will you can do what you set your mind too! FIDE NON ARMAS!
Leg curl-5x10-75lb
5x10-50lb
On a side note, to anyone who does not do mobility work or stretching…DO IT! Trust me its well worth it, ive been lazy and have not done any for about a month and am regretting it. Almost my whole posterior chain has a tendency to get tight and lock up, low back, glutes and hamies.
So im going to be staying up on it, 30 min an evening every day, as long as i do that i know i’ll be good to go.
4/18/14
Fri: Bench press
Am workout
Bench press-6x12-150lb
Pm workout
cable tri-pushdowns-5x12-70lb
5x12-50lb
cable flies-5x5-30lb
5x5-25lb
5x10-20lb
5x10-15lb
I couldn’t complete my 6th cycle of 5/3/1 
But i ran 5 with no deload, i know thats why i burned out. So im going to be running my volume bench program for a couple of cycles and give my body a break from heavy benching, i spent to long in the red zone as i like to call it.
on a side note my only supplementation is a daily men’s multi-vitamin, 1000mg fish oil and on workout days before bed i drink a homemade
shake which consists of-1/2 cup milk, 1 banana, 1 tsp instant hot coco mix for flavor, and 5 raw eggs( usually collected that day, the benefit of having chickens 
and here in 6 months when our chicks we ordered reach laying age we’ll be collecting 200-300 eggs a day! Ah the perks of having a farm.( and yes the chickens are free range)
4/21/14
Mon: Pull
Am workout
Deadlift-2x3-460lb
1x3-440lb
2x3-415lb
Pm workout
Lat-pulldown-3x5-180lb
2x5-170lb
5x5-160lb
Barbell rows-5x5-145lb
T-bar rows-5x5-150lb
Barbell curls-3x5-105lb
3x5-100lb
3x5-95lb
3x5-90lb
5x10-60lb
One arm DB rows-3x3-100lb