Push Press
1x5 bar
1x5 95 lbs
1x10 105 lbs
Goodmornings
1x10 bar
1x10 95 lbs
1x10 105 lbs
1x10 135 lbs
Band Pull Apart
3x10
AM
Bike
5 minutes
Bench Press
1x3 135 lbs
1x3 155 lbs
1x3 175 lbs
1x10 185 lbs
Dips
4x5
Bike
5 minutes
PM
Bike
5 minutes
Incline Bench Press
4x10 135 lbs
DB Tricep Extension
1x10 20 lbs
1x10 30 lbs
Sit ups
2x10 b.w.
1x10 10 lbs
AM
Squat
1x3 225 lbs
1x3 245 lbs
1x7 265 lbs (not all out)
7m sprint
2x5 jogging between
Lunges
2x50
PM
Front Squat
2x10 135 lbs
1x10 155 lbs
1x10 175 lbs
1x10 195 lbs (PB)
Leg Press
1x20 1pps
1x20 2pps
1x20 3pps
1x20 4pps
One Legged Ham Curls
3x15
Felt like I was going to fall down a few flights of stairs this morning after the lunges. I feel exhausted yet good.
I gained a lot of weight during the break and am loosing it now. I will have a 225x5 bench soon. I will only be able to check my squat and deadlift later, they will most likely be quite a bit higher than before.
Looking for those Pr’s.
AM
Deadlift
1x3 225 lbs
1x3 275 lbs
1x6 295 lbs
Back Extension
2x10 b.w.
1x10 10 lbs
PM
Db Row
1x20 50 lbs
1x20 75 lbs
1x20 95 lbs *
Pull-ups
4x4
One legged curl
2x15
*had to reset my grip multiple time. I should start with my left hand.
Bench Press
2x3 135 lbs
1x1 155 lbs
1x1 175 lbs
1x4 195 lbs
Dips
4x5
Treadmill
10 minutes
Was supposed to have another training today but I lost my gym pass and will have to get a new one tomorrow.
I am feeling pretty shitty right now, I have a cold at least. I hope it doesn’t get worse.
Squats
1x1 235 lbs
1x1 255 lbs
1x1 275 lbs
1x3 295 lbs
Seated Calf Raises
3x20 45 lbs
I will be doing some cardio tonight. I think that this week will count as my down week, I’ve been sick and taking it easy. Everything feels great and I’m psyched to lift next week.
Deadlifts
1x1 225 lbs
1x1 255 lbs
1x1 285 lbs
1x3 315 lbs
Pull-up
1x5
1x10
Will do interval sprints tonight.
Modified cycle
Ab work will be done after most sessions. Interval work and other HIT on off days. Steady state cardio will be done twice during on days.
Day 1
Bench 5/3/1 +2x10
Db Incline Bench 2x10
Dips 2x
Day 2
Squat 5/3/1 +2x10
Leg Curl 2x10
Lunges 2x50
Day 3
Deadlift 5/3/1 +2x5
Db Row 2x10
Pull-Up 2x
Day 4
Push Press 5/3/1
Db Press 2x10
Goodmorning 3x10
Squat
1x5 225 lbs
1x5 255 lbs
1x7 275 lbs
2x10 185 lbs
Walking Lunges
2x50
Leg kickback using pully
2x10 30 lbs
Treadmill 15% incline walking
20 minutes
I bought Strong(er). It looks like an interesting program but I am going to wait until I feel ready for it. I want to be lighter and much stronger before I start.
PM
Treadmill run
10 minutes
Treadmill Intervals
5 minute warmup at 5 mph
10 minute intervals (1 min @ 5, 30 sec @ 9)
Bench Press
1x5 135 lbs
1x5 145 lbs
1x5 165 lbs
1x10 185 lbs
2x10 135 lbs
Dips
8,7
Overhead barbell tricep extension
1x10 30 lbs
1x10 40 lbs
Tricep rope Push down
2x10 @7
Neck Bridge
2x5
Leg raise
2x10
I will most likely not be doing any cardio tonight. My triceps are giving out and might mess up future bench press’, I will be adding in more tricep work.
Push Press
1x5 95 lbs
1x5 115 lbs
1x5 135 lbs
Deadlift
1x5 135 lbs
1x5 225 lbs
1x5 275 lbs
1x5 295 lbs
Called it quits early, I didn’t have the energy to do more reps or exercises. I have a headache, I am either slightly sick or hungover. This has not been a good week for me.
Didn’t feel on top of it today.
Squats
1x3 225 lbs
1x3 255 lbs
1x3 285 lbs
1x5 305 lbs (PB, but a weak set)
Barbell Lunges
1x10 w/ bar
1x10 w/ 95 lbs
Barbell Rollouts
3x8
Leg Raises
Seated Calf raises
Felt weak today. The PB was nice except I nearly lost it on the 5th rep, the bar rolled up my back because I was leaning forward. Oh well, I got my PB and next week my back hopefully won’t be fried before lifting!
Hill Sprints
10 x 60m
Weight: 180 lbs
Bench Press
2x3 135 lbs
1x3 155 lbs
1x3 175 lbs
1x3 195 lbs
1x3 215 lbs (meant to go for 5)
Dips
10,8
Overhead Db. Triceps Extension (first time trying)
1x8 20 lbs
1x4 50 lbs
2x8 35 lbs
Triceps Push-down
2x 10
Will do cardio tonight
Deadlifts
1x3 225 lbs
1x3 275 lbs
1x3 325 lbs
Dumbbell Curl
1x10 35 lbs
1x10 45 lbs
1x4 55 lbs (will stay at 45 for awhile)
Abs
Nothing strenuous, I am going to test my 1 rep max next week and then I will look at doing Smolov.
Push Press
1x3 115 lbs
1x3 135 lbs
2x1 155 lbs
Standing Db Press
3 way raises
Squat
1x3 225 lbs
1x1 255 lbs
1x1 285 lbs
1x1 315 lbs
1x1 335 lbs (PB)
1x1 355 lbs (PB)
I was going to go for 375 but I had no spotter and decided that a 40 lbs PR was enough for one day.
I will not do be doing Smolov. After this week it is a week of deload. I will be following something very similar to riddles 5/3/1.