This log will detail my weight training sessions. Currently doing a 5 3 1 routine for dumbbell bench, high bar squat, and deadlift.
Height: 5"9 - 5"10
Weight: 167 lbs
Max lifts:
Dumbbell bench: 92.5
squat: 335
deadlift: 415
Warmup/assistance work
-5 min light cardio
-65 pd turkish getup:
-set 1: 2 reps
-set 2: 3 reps
-shoulder dislocations
-10 pd cuban presses: 3*8
*NOTES: strained left upper back doing 1st set of TGU; slight discomfort
Main Workout
-DB Bench:
set 1: 65 pd *5
set 2: 75 pd *5
set 3: 80 pd *5
*NOTES: set 2 was supposed to be 70 pd * 5 but dumbbells were not available so used 75 pd instead
Assistance work:
-Bentover db row
Set 1: 70 pd * 10
Set 2: 70 pd * 8
Set 3: 70 pd * 8
-Incline DB press (incline #4)
Set 1: 60 pd * 6
Set 2: 60 pd * 6
Set 3: 60 pd * 7
-Seated cable row:
Set 1: 140 pd * 10
Set 2: 140 pd * 8
Set 3: 140 pd * 6
Final Commentary:
Did not feel particularly good this workout. Weights felt heavier even when just un-racking and re-racking the dumbbells. Going to start doing some warm up sets before beginning heavy TGUs in the future.
WARM UP
-5 min light cardio
MAIN WORKOUT
Squat:
135 pd * 10
Set 1: 255 pd * 5
Set 2: 285 pd * 3
Set 3: 315 pd * 3
ASSISTANCE WORK:
Squat 165 pd 5*10
OH Squat:
45 pd 5 reps
95 pd 2 (bad) reps
65 pd 3 reps
Shoulder dislocates
10 pd cuban press: 3 * 6
50 pd Standing DB press: 5,5,6
25 pd weighted pull up: 5 wide grip, 5 medium grip, 5 narrow grip
65 pd incline press (incline #5): 6,6,5
pull up: 8 wide grip, 7 chin ups, 6 neutral grip
25 pd DB curl: 7,6,5
*Last workout before a two week vacation
TGU: 30pds * 5, 55pds 24
cuban press: 10pds 38
db bench: 60pds * 5, 70pds * 5, 80 pds * 5
db row: 70 pds 10,10,8
incline db press (incline #4): 60 pds 6,6,5
seated cable row: 140 pds, 38
DB pullover: 40 pds 38
Notes: First workout after a two week break; felt a bit weaker but should get back to where I was once motor skills recover and creatine re-supplementation kicks in.
squat: 135 pds * 10, 225 pds * 5, 245 pds * 5, 275 pds * 5, 165 pds 4*10
TGU: 30 pds * 5, 60 pds * 4 right 3 left, 60 pds * 3
shoulder dislocations
Cuban press 10 pds: 3 * 8
standing shoulder press: 50 pds, 6,6,4
Weighted pullup 25 pds: 5 w, 5 m, 5 n
65 pds Incline press (#5): 6,6,5
Pullups: 8 w, 8 chinups, 4 neutral grip
Deadlift: 135 * 8, 225 * 5, 265 * 5, 305 * 5, 345 * 5
Romanian Deadlift 165 pds: 510
DB pullover 40 pds: 38
Bicep Curl 25 pds: 8,8,5
TGU: 35 pds * 5, 65 pds * (3 right, 2 left)
10 pd Cuban Press: 3 * 10
DB Bench: 65 * 3, 75 * 3, 80 * 5
70 pd DB Row: 10, 10, 8
45 pd DB Bench: 5 * 10
140 pd seated cable row: 3 * 8
25 pd Bicep Curl: 7,6, 4
Squat:
135 * 8
225 * 3
255 * 3
285 * 4
165 pds 5 * 10
TGU: 30 pds * 5, 65 pds * 3
12.5 pds Cuban Press: 3 * 8
50 pds Standing Shoulder Press: 3 * 5
25 pds Weighted Pullup: 5w,5m,5n
65 pds Incline Press #5: 3 * 6
Pullups: 8w, 8 chin ups, 4 neutral
60 pd Incline Press #4: 6, 6, 5
Deadlift:
135 pds * 8, 225 pds * 5
280 pds *3, 320 pds * 3, 360 pds * 5
Romanian Deadlift:
175 pds 5 * 10
*Notes: Even with application of chalk, grip began to fail on last set of RDL
40 pd Pullover: 3 * 8
25 pd DB Curl: 7,7,6
Tgu: 30 pds * 5, 65 pds * 3
12.5 pd cuban press: 2 * 8
DB Bench: 70 pds * 5, 80 pds * 3, 85 pds * 2
70 pd DB Row: 3 * 10
45 pd Db Bench: 5 * 10
140 pd seated cable row: 3 * 8
25 pd bicep curl: 7, 5, 5
Squat:
135 * 8
245 * 5
270 * 3
305 * 3
165 3*10, 9
TGU: 30 pds * 5, 65 pds * (4 right, 3 left)
50 pd Standing Shoulder Press: 3 * 5
25 pd Weighted Pullup: 3 * 5
65 pd Incline Press #5: 6,6,5
Pullup Neutral Grip: 8,7,4
30 pd Standing Shoulder Press: 10, 9, 7
Notes: Weights felt heavy and body felt weak. After deadlift tomorrow, deload week begins. I hope to recuperate and come back stronger for the next workout cycle.
Deadlift: 1358, 2255, 3005, 3403, 380*1
165 pd Romanian Deadlift: 3*10
Notes: Very bad workout. Was expecting to get three reps on my last set, but instead first rep felt like a max effort, and for my second rep attempt bar refused to move.
End of 5 3 1 Cycle, deload week coming up.
Body weight at 168 to 170.
Overhead Squat: 45 pds * 5, 55 pds * 5, 65 pds * 5
Dip/pullup Superset: 3 * 8 dips/5 pullups
20 pd Bicep Curl: 3 * 7
16 pd Pistol Squat: 2*8
Overhead squat: 45 pds * 5, 75 pds * 3
30 pd Standing shoulder press: 3 * 10
pull ups: 3 * 7
155 pd Romanian Deadlift: 5 * 10
20 pd Bicep Curl: 3 * 7