5/3/1-Cycle 1 Week 3

Chins
BWx5 2x10
waiting for power rack to open up

DL
135x8
185x6
225x5
255x3
285x10 no straps

Superset:
Leg Raises
BWx5x10

SLDL
135x5x10

Chins BWx5

5/3/1-Cycle 1 Week 3

Chins
BWx10

OHP
95x8
115x5
115x5
135x3
150x10

Chins
BWx10/10/8/8/8/8

DB Bench
60x8
70x8
80x8
90x9!

DB Curls
40x10/10/8/8/8

Last few sets of chins were superset with DB Bench.

5/3/1-Cycle 1 Week 3

Squat
95x10
135x8
155x6
175x5
190x3
215x10

Superset:
SLDL
135x10
185x10
185x10 straps

Leg Curl
150x8
180x6/5

5/3/1- Cycle 1 Week 2

Chins
BWx12/10
waiting for a bench

Bench Press
95x8
135x6
150x3
175x3
195x9
had one maybe two in the tank

Superset:
Incline DB Press
65x10/10/10/10/12

Chins
BWx5x10

5/3/1-Cycle 1 Week 2

DL
135x8
185x8
205x6?
215x3
245x3
275x10

Chins
BWx10

Superset:
45 Deg Back Ext
3x15

Decline Sit-up
3x15

5/3/1-Cycle 1 Week 2

OHP
95x2x8
135x5
145x10

Superset:
Chins
BWx8/8/8/8/10/8
DB Bench
60x8
70x8
80x8
90x8!
Dips
BWx2x10

DB Preacher Curl
25x15/12/10 slow eccentric

Cable Curls
100x15

Squat
85x8
135x6
155x5
185x5
205x15 booo...should have went for 20

Leg Press
270x5x10

Superset:
Leg Curl
140x3x10
Cable Abs
3x20/15/15-too light

Leg Raises
3x10

5/3/1-Cycle 1 Week 1

a1)Bench Press
95x10
135x8
145x5
165x5
185x11
135x12

b1)Incline DB Bench
65x5x10

b2)Chins
BWx5x10 YESS

c1)Standing Triceps Ext.
60x15/14/15

c2)Incline DB Curls
35x5
25x8

Friday, July 15, 2010
5/3/1-Cycle 1 Week 1

Deadlift
135x8
185x5
195x5
225x5
255x10

5/3/1 Cycle 1-Week 2

OHP
95x8
115x5
115x5
135x11

DB Bench Press
60x10
70x10
80x8
90x6

Superset:
Chins
BWx10/10/8/8/8/6
50 reps

Dips
BWx5x10

5/3/1 Round 2 Cycle 1-Squat 5x5

Squat
95x8
135x6
155x5
175x5
190x20

Leg Press
270x10/10/10/10/15

Superset:
Leg Curls
110x12
130x10

Leg Raise-All the way over head
4/3

250 lbs. entered as max number. Wanted to start really light.


Haven't entered past two workouts.
One was a squat workout where I only worked up to squat 225x3, got mad and left.

The next I did weighted chins as main movement, worked up to BW+70x2 with several BW+25x6-8 sets. Seated cable row. Incline bench easy 65x4-5x10. Preacher curls.

Overhead Press
95x10
115x8
135x8
155x6 i think
135x10

DB Bench Press
60x10
70x8
80x8
90x7

Superset:
Chins
12/10/8/8/8+3+1 RP
50 reps
Dips
25x5x8

Preacher Curl
EZ+50x14/8/8