5/3/1-Cycle 4 Week 4 (5/3/1)
OHP
95x8
115x5
135x5
155x3
165x6
135x8

Chinsx5 between sets=30 reps

Chins
2x10 for a total of 50 reps

EDT Style-15 min
Close-grip BP
195x8/6/6/6/5/5-36 reps

HS Curl
70x12/9/8/8/8/7-52 reps

EDT Style-15 min
Lying EZ Tri Ext
70x12/8/8/8/8/7-52 reps

Reverse EZ Curl
70x10/9/8/7/7/7-48 reps



10/25/10
5/3/1
Squats
work up
185x5
215x3
245x6

Leg Press
270x12
360x4x8
relatively easy

Leg Curl
130x8-10
160x4x6


10/23/10
5/3/1-Cycle 4 Week 3 (3x3)
Bench Press
95x8
135x5?
165x5
185x3
205x10

Chins 5x5 between sets-25 reps

EDT Style-15 min
Chins
25x8/5/4/5/4/4-32 reps
Dips
45x8/6/4/4/4/4-30 reps

EDT Style-15 min
Incline Curls
35x10/7/7/6/6/6/5/5-52 reps
Triceps Pushdowns
80x12/8/8/8/6/7/6-55 reps


10/22/10
Deadlift
warm up
300x8