thurs, 27oct2011

Incline: 145 x 5, 165 x 3, 185 x 3

DB bench: 75r/l x 10, 80r/l x 8, 85r/l x 5

standing military: 40 x 8, 6, 35 x 10, 8

chest cable fly 3 x upward, 2 x downward sets of 12, level 5 to 3

front raise: 12 x 12-15 x 4

knuckle pushups (for my wrist) x 15 x 10

arms, tues 25oct2011

3 exer x 3-4 sets x bis x tris alternate

Deadlift/Back, Mon 24oct2011

Deadlift: 295 x 5, 335 x 3, 375 x 2

Pullups x 40 in sets of 4-5 varying grips

Seated Row: 150 x 10, 9, 8, (6 + burnout with 120)

Standing 1-arm T-bar Row: 60 x 9, 50 x 9, 40 x 9, 40 x 5 + 4 after 10 second break

Reverse Hyper: 3 x 10

next week: deload

Legs, friday 21oct2011

Squats: 215 x 5, 240 x 3, 270 x 2

Stiff leg dead: 225 x 6, 245 x 6, 245 x 6

Leg Press: 480 x 20, 20, 12

Ham curl: 130 x 12, 130/110 x 10, 110 x 10, 110/90 x burnout

Glut Med horizontal abd supine: 3 x 15, 13, burnout

calves 110 x 5 sets with burnout

Arms, thurs 20oct2011

sihkkkk....

chest, ant shoulder wed 19oct2011

Incline Bench: 140 x 3, 160 x 3, 175 x 6 (gonna switch target weight to base off 195 as I killed the last set)

DB Bench: 70R/L x 12, 11, 10

DB Military: 40R/L x 8 x 3 (last 3 push press on last set)

Chest fly: level 5, 4, 3, 3, 3

Front Raise: 15 x 15, 12, 12 x 10, 10 x 12, x burnout

next week:

incline bench: 145 x 5, 165 x 3, 185 x 1+

catch up

so i have missed a few posts, but not missed any workouts...

still doing 5/3/1 workouts plus assistance exercies. I'm currently working off:

Squat: 285

Dead: 295

Incline Bench: 185 (switched over from regular bench after last cycle), this was a guestimated weight and I guessed conservatively because i'd rather slowly build progress then get jammed early into a cycle

Bench: ended on 5,3,1 for 260 cycle, next time I begin I will base off 270

Numbers from recent workouts:

Squat: 200 x 3, 230 x 3, 255 x 4

Dead: 275 x 3, 315 x 3, 355 x 4

Incline Bench: 120 x 5, 140 x 5, 155 x 7

Next workouts:

Squat: 215 x 5, 240 x 3, 270 x 1+

Dead: 295 x 5, 335 x 3, 375 x 1+

Incline Bench: 130 x 3, 150 x 3, 165 x 3+

Generally workout pattern is this:

Mon: Deadlift/Back

Tuesday: Off

Wed: Chest/Ant Delt

Thurs: Bis/Tris

Fri: Legs

Sat: Off

Sunday: Lateral/Post Delt + RTC

This is giving a little extra volume to shoulders as I feel like mine are lagging in strength and size. I also tried to put a day off after deadlifts and squats as I feel they take the most recovery and I also will often throw bis/tris training on the end of leg day or eliminate the extra shoulder training day if I start to feel drained or feel the need for a little extra recovery. Cardio consists of walking 1.5 to 3 miles at around 18 minute miles on incline or outside my apartment. I typically do this right after working out or if on an off day from the gym I'll do it first thing before breakfast on a tank of coffee.