deadlift, mon 07nov2011

deads: 265 x 5, 305 x 5, 345 x 5, 1

reverse hypers: 3 x 10

arms + lat/post delts, sun 06nov2011

legs, fri 04nov2011

Squats: 3 x 5; 190, 220, 250

stiff legs: 3 x 6; 225, 235, 245

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.

thursday, 22sep2011 and 29sep2011

22sep2011:

bench: 180 x 3, 210 x 3, 235 x 4

....

29sep2011:

bench: 195 x 5, 220 x 3, 245 x 1

incline dumbell 60 lbs R/L

flys: 2 x 40lb dumbell sets, 3 times cable sets

standing DB shoulder press: 35 x 8, 30 x 9, 30 x 8

lat raise machine: 25 x 12, 20 x 13, 15 x 12

post fly on cable standing: level 6 x 10 x 3 x r/l

90/90 ER on cable standing: level 6 times x 10 x 9 + burnout at 4

Back, tues 27sep2011

pull-ups x 30

two hand seated row 150

one arm t-bar row 60

scap-y in bodyweight back extension machine

Deadlift/calves, mon 26sep2011

Deadlift: 290 x 5, 325 x 3, 365 x 2

Reverse-hypers: 3 x 10

planks

calves

Legs + arms, thurs 22sep2011

Squats: 205 x 5, 235 x 3, 260 x 2

Stiff Leg dead: 225 x 5 x 3

ham curls

arms

next week: deload squats

Deadlift/back/calves, mon 19sep2011

Deadlift: 275 x 3, 315 x 3, 345 x 4

Chins:

1 arm row on t-bar, 80 x 6, 70 x 7, 60 x 7, 50 x 9

T-bar row: 50 x 12 x 2

Scap-Y: 10 x 3 x 10

Calves: 170, 150, 130, 110, 90 x slow burnout sets (trying to kill them to see if they grow)

Legs, Friday 16sep2011

Squats: 190 x 3, 220 x 3, 250 x 5

Stiff leg dead: 205 x 6, 215 x 6, 225 x 6

Leg Press: 480 x 10, 570 x 10, 660 x 10, 750 x 6

Ham curl: 110 x 15, 12, 8 + burnout at 90

Calves: 150 x 20 x 4

next week:

Squat: 205 x 5, 235 x 3, 260 x 1+

chest/shoulders, thursday 15sep2011

Bench: 175 x 5, 190 x 5, 220 x 5

Incline dumbell: 65 x 10, 9, 7, 50 x 8

Cable cross: level 5 x 10 downward, 4 x 12 down, 3 x 12 down, 3 x 10 up, 3 x 8 up + 2 x burnout

Standing DB press: 40 x 10, 35 x 8, 35 x 7, 30 x 7

Lat raise: 15lb x 3 x 15

Reverse fly: 15lb x 3 x 12

90/90 RTC: level 6 x 10, 4 x 10, 4 x 8 + rapid burnout short ROM

next week:

Bench: 180 x 3, 210 x 3, 235 x 3

arms, tues 13sep2011

3 exercises alternating bi's tri's, 3-4 sets, 6-12 reps

Deadlift, tues 12sep2011

Deadlift: 250 x 5, 295 x 5, 325 x 5

Reverse hyper: 3 x 10

Calves: 170 x 15, 190 x 12, 210 x 10, 230 x 10

Back, sun 11sep2011

Pull up x 32 in sets of 4-5

1 arm row on t-bar loading bar: 60 + bar x 8, 7, 50 + bar x 7 R/L

Seated row: 135 x 3 sets

scap-Y: 2 sets