Tuesday, April 30, 2004 (5/3/1 BBB c1w1d2)
- Box Jumps 2x5
- Flat BB Bench Press
- 130/5
- 150/5
- 165/5
- 110/10 x 5
- Tricep Extensions 50/20, 60/15, 70/13
- Chest Supported DB Rows 20/15, 25/10, 25/10
- Hanging Leg Raise 3x10
4 Likes
Thursday, May 2, 2004 (5/3/1 BBB c1w1d3)
- Box Jumps 2x5
- Trap Bar Deadlift
- 195/5
- 225/5
- 250/5
- 170/10 x 5
- Incline DB Press 40/15, 45/15, 50/12
- BB Curls 55/15, 60/12, 60/12
- Ab Wheel 3x15
6 Likes
Friday, May 3, 2004 (5/3/1 BBB c1w1d4)
- Box Jumps 2x5
- BB Military Press
- 80/5
- 90/5
- 105/5
- 70/10 x 5
- DB Squeze Press 30/12, 30/12, 30/12
- BB Shurg 135/15, 145/12, 145/12
- Hanging Leg Raise 3x10
6 Likes
Monday, May 6, 2004 (5/3/1 BBB c1w2d1)
- Box Jumps 2x5
- BB Squat
- 155/5
- 180/5
- 205/5
- 120/10 x 5
- Dips 3x12 @ +10lbs
- Pull-Ups 3x12 @ BW
- Ab Wheel 3x15
5 Likes
Tuesday, May 7, 2004 (5/3/1 BBB c1w2d2)
- Box Jumps 2x5
- Flat BB Bench Press
- 120/5
- 140/5
- 155/5
- 95/10 x 5
- Tricep Extensions 70/15, 70/15, 70/15
- Chest Supported DB Rows 25/15, 25/15, 25/15
- Hanging Leg Raise 3x10
5 Likes
Thursday, May 9, 2004 (5/3/1 BBB c1w2d3)
- Box Jumps 2x5
- Trap Bar Deadlift
- 180/5
- 210/5
- 240/5
- 140/10 x 5
- Incline DB Press 50/12, 50/12, 50/12
- BB Curls 60/12, 60/12, 60/12
- Ab Wheel 3x15
7 Likes
Friday, May 10, 2004 (5/3/1 BBB c1w2d4)
- Box Jumps 2x5
- BB Military Press
- 75/5
- 85/5
- 100/5
- 60/10 x 5
- DB Squeze Press 40/12, 40/12, 40/12
- BB Shurg 145/15, 145/15, 145/15
- Hanging Leg Raise 3x10
7 Likes
How do you like these? I used to find them super-effective for targeting my inner pecs, but every time I’ve tried them lately, there’s no feeling there whatsoever… Maybe I’m just lacking the right MMC these days?
Anyway, keep up the good work!
1 Like
I love them! For me, at least, they seem to be the most effective at hitting the inner pec. I use a very slow tempo though, probably 3-4 seconds coming down (the eccentric?). I’ve also noticed that I feel the muscle more if I come down towards the lower chest; so I start with the dumbbells around upper/mid chest level, press up, squeeze for a second, then slowly lower down towards lower chest. Hopefully that makes sense 
1 Like
Monday, May 13, 2004 (5/3/1 BBB c1w3d1)
- Box Jumps 2x5
- BB Squat
- 180/5
- 205/5
- 230/3
- 170/10 x 3
- Dips 3x15 @ BW
- Pull-Ups 3x10 @ BW
- Ab Wheel 3x15
Notes:
- Today was a grind. I was only able to hit 3 reps at my top weight for squats (which I believe was a PR; my previous max was 225 lbs). I was so fatigued after this; I only did 3 sets of 10 for supplemental. Going into this session though, I knew it was going to be challenging. I’ve been doing a considerable amount of yardwork in addition to eating less frequently than usual. I’m sure a combination of these two factors influenced my performance today. I’ll stay the course this week for the other 3 lifts, and then assess what to do next week (I’ll definitely stick with 5/3/1/ BBB, it’s a matter of setting my TM appropriately).
5 Likes
Tuesday, May 14, 2004 (5/3/1 BBB c1w3d2)
- Box Jumps 2x5
- Flat BB Bench Press
- 140/5
- 155/5
- 175/3
- 130/10 x 5
- Tricep Extensions 70/15, 70/15, 70/15
- Chest Supported DB Rows 25/15, 25/15, 25/15
- Hanging Leg Raise 3x10
6 Likes
Thursday, May 16, 2004 (5/3/1 BBB c1w3d3)
- Box Jumps 2x5
- Trap Bar Deadlift
- 210/5
- 240/5
- 265/4
- 195/10 x 3
- Incline DB Press 50/12, 50/12, 50/12
- BB Curls 60/12, 60/12, 60/12
- Ab Wheel 3x15
4 Likes
Friday, May 17, 2004 (5/3/1 BBB c1w3d4)
- Box Jumps 2x5
- BB Military Press
- 85/5
- 100/5
- 110/4
- 80/10 x 3
- DB Squeze Press 40/12, 40/12, 40/12
- BB Shurg 145/15, 145/15, 145/15
- Hanging Leg Raise 3x10
5 Likes
Monday, May 20, 2004 (5/3/1 BBB c2w1d1)
- BB Squat
- 145/5
- 170/5
- 190/5
- 125/10 x 5
Tuesday, May 21, 2004 (5/3/1 BBB c2w1d2)
- Flat BB Bench Press
- 120/5
- 135/5
- 155/5
- 105/10 x 5
Thursday, May 23, 2004 (5/3/1 BBB c2w1d3)
- Trap Bar Deadlift
- 175/5
- 200/5
- 225/5
- 150/10 x 5
Friday, May 24, 2004 (5/3/1 BBB c2w1d4)
- BB Military Press
- 70/5
- 80/5
- 90/5
- 60/10 x 5
Notes:
- I reset my TM across the board for this 2nd cycle of 5/3/1 BBB. There’s been a lot going on at home, so I took a modified approach with this cycle - basically no assistance exercises, just main lift and supplemental 5x10. Has me in and out in about 30 mins.
8 Likes
Monday, May 27, 2004 (5/3/1 BBB c2w2d1)
- BB Squat
- 135/5
- 155/5
- 180/5
- 105/10 x 5
Tuesday, May 28, 2004 (5/3/1 BBB c2w2d2)
- Flat BB Bench Press
- 110/5
- 130/5
- 145/5
- 85/10 x 5
Thursday, May 30, 2004 (5/3/1 BBB c2w2d3)
- Trap Bar Deadlift
- 165/5
- 190/5
- 215/5
- 125/10 x 5
Friday, May 31, 2004 (5/3/1 BBB c2w2d4)
- BB Military Press
- 65/5
- 75/5
- 85/5
- 50/10 x 5
7 Likes
Monday, June 3, 2004 (5/3/1 BBB c2w3d1)
- BB Squat
- 155/5
- 180/5
- 200/5
- 145/10 x 5
Tuesday, June 4, 2004 (5/3/1 BBB c2w3d2)
- Flat BB Bench Press
- 130/5
- 145/5
- 160/5
- 120/10 x 5
Thursday, June 6, 2004 (5/3/1 BBB c2w3d3)
- Trap Bar Deadlift
- 190/5
- 215/5
- 240/5
- 175/10 x 5
Friday, June 7, 2004 (5/3/1 BBB c2w3d4)
- BB Military Press
- 75/5
- 85/5
- 95/5
- 70/10 x 5
7 Likes
Tonino,
You still in the gym? I see you have not posted in a bit. Let us know how you are doing!
2 Likes
Thanks for checking in. Looks like I haven’t logged anything for a few months (is forum fatigue a good excuse? 
)
Good news is I’m still lifting; aside from a few planned deloads/vacations, I haven’t missed a beat. Bad news has been my alcohol consumption has increased more than I would have liked. With summer winding down, I expect that to come back down, but I need to do a better job at being more disciplined.
Anyways, will get back to logging soon; thanks again for calling me out, I needed that! 
5 Likes