7/30

Chest and triceps workout:

Nice workout this morning, was a tad tired, but got it done. Still had increases across the board and flowing the 531 nicely.

Flat press: 3 warms, 185/5 215/3 240/3,5
Slight in db press: 2 warms, 90/8,8 drop set
In db fly ss
with push ups: 2x
Rope pressdown: 2 warms, 50/8,8 drop set
Tricep dips: 3 sets to fail
Rev bar pressdown: 40/12,12

20 min cardio


7/31
complete rest day

7/29

Back and calves:

Fast moving workout with all gains from last round. Just like doing two types of squats in the same workout, I dig doing two different rows.

Lat pulldown palms in: 3 warms, 165/6 175/6,6
Db bent over row: 2 warms, 85/8,7 drop set
Close grip pulldown: 1 warms, 120/10 125/10,9
Bent over row bar with chains: 175/10 185/10,11,10
Donkey calf raises: 2 warms, 90/15 135/13,11 drop set

20 min cardio

7/28

Quads and abs:

Nailed this workout and really pushed hard. Also digging doing two squat movements in the workout. This my sound strange but finishing these types of workouts gets me excited to step on stage sooner then later. Did the triples today.

Squat: 4 warms, 280/3 320/3 360/3,4
Hack squat ss: 135 180 225 250
with Leg ext: 60 4 x
Squat with chains: 175/10 195/10 215/10,11
Sissy squat: 2 sets to failure

Ab work: 5 sets
15 min cardio

7/27

Shoulders and biceps workout:

Nice workout today and the temp was good. With each passing workout, the pump and tightness has been increasing. Gain were made and weights will be increased next round. BTW, my hams and glutes are fried from yesterday. Looking forward to pushing through and squating tomorrow.

Db delt press: 2 warms, 70/5 80/5 90/5,6
Barbell shrug: no wraps, 2 warms, 255/8,9,8
Front raise w/place ss
with Side lateral: 3 sets
Barbell curl: 2 warms, 115/5 125/5 130/5
Alt db curl: 1 warms, 45/7,7 drop set
Con curl: 30/9 25/15

20 min cardio

7/26

Deads and hammies workout:

Killed it today and the grip is coming back for the deads. No wraps, straps or belt!
Just me and the bar.
Nice combo of movements and as I type this feeling the after effect of the workout.
New diet is doing its thing. Nice slow reduction of body fat is on.

Deadlifts: 4 warms, 265/5 305/5 345/5,8
Glute ham raise: 4 sets assisted
Db split squat: 1 warms, 55/8 60/9 drop set
Good mornings: 2 warms, 105/12,12
Ab/Adducters ss
with calves: 4 sets

15 min cardio

7/23

Chest and triceps workout:

First round of the second wave. Nailed the numbers, a tad challenging, but it was cool. The rest of the workout was off the hook, and moved fast. Energy increased as I moved on. Starting to feel the metabolism kick up a notch.

Flat bench: 3 warms, 175/5 205/5 230/5,5
Slight in db press: 2 warms, 90/8,7 drop set
In fly ss
with push ups: 3 x
Rope pressdown: 2 warms, 50/8,6 drop set
Dips: 3 sets to failure
Rev pressdown: 35/14 40/12

20 min cardio

7/22

Back and calves workout:

Really good mix up to the new round. Pump and burn were solid and felt strong. Doing the two similar rows were challenging, but I know its what needed. Gonna use the chains for variety.

Lat pulldown palms in: 3 warms, 160/6 170/6,7
Db bent over row: 2 warms, 85/8,7 drop set
Close pulldown: 1 warm, 120/10,11,10
Bent over row w/chains: 175/10,12,13,11
Donkey calf raise: 2 warms, 90/15,14,12 2 drop sets

20 min cardio

7/21

Quads and abs:

Ready to step it up and started the second wave. Little challenging as I am better doing triples, but nailed it. In addition, adding some more work to the quads to increase the intensity. The second and third movements will be supersets. I was toast when finished.

Squat: 4 warms, 260/5 300/5 340/5,5
Hack squat: 90 135 180 225
ss with Leg Ext: 60 60 60 50
Squat wider stance: 1 warm, 185/10,11
Sissy squat: 30,25

ab work: 4 sets

15 min cardio

7/19

Dead and hammy workout:

Another hot one here! It was deload deads, so pretty much an easier deadlift scheme. For the all out set, I did hold back a tad as I didnt want to hurt the lower back.
The rest of the workout were all gains from last time. A new favorite of mine are doing the reverse lunges. These wear you down fast!!

Deads: 3 warms, 240/5 260/5 280/5,10
Leg curl: 2 warms, 60/8,6 drop set
Reverse lunges: 2 warms, 120/6 140/8
Stiff leg db: 2 warms, 95/10,14
Ab/adductor work: 4 sets
Calf work: 4 sets

15 min cardio

7/18

Chest and triceps workout:

A good early morning workout. Its was the deload training but I did take it out after the prescribe sets. Great pump and feeling tighter as I starting to drop fat.
The new diet is in place!

Flat press: 3 warms 155/5 170/5 185/5,12
Chest dips: 1 warms, 45/7,6 drop set
In db press: 2 warms, 85/8,7 drop set
Tricep press: 2 warms, 75/8,9 drop set
Db db kb: 20/12,12,11
1 arm pressdown: 17/12,11,11

20 min cardio

7/16

Back and calves workout:

Another banging workout. In a nice rhythm only after a few days of the back feeling better. Made gains on all movements and a PB on the db bench rows. This nice thing about the db bench rows is no cheating or lose form.

Pull ups: 5 set to failure
Db bench row: 2 warms, 90/8.7 drop set
Lat pulldown under: 1 warm 120/10 130/9,9
T bar row: 1 warm, 135/12 145/12 155/11
Calf work: 6 sets

20 min cardio


7/17
Complete rest day!

7/15

Quads and abs:

Even though it was a deload workout, it was a killa workout. The deload was just on the squats! And in all honesty, the only time I deload was if I was sick or injured, LOL. Finishing with the fronts felt good and I am eager to bring them up.

Squat: 4 warms, 240/5 255/5 270/5,8
Leg ext: 2 warms, 90/10,11
Walk lunge: 1 warm, 65/6 70/6
Front squat: 2 warms, 175/8 185/8
Ab work: 4 sets

15 min cardio

7/14

Shoulder and bicep workout:

Early morning workout due to a busy day. Hit all the numbers I needed to.
So this finished the first block of 5 3 1 and the next round is the deload. Happy with the way it went and its given me the momentum to increase for the following weeks. I plan on adding 10 pounds to the prescribed block of training.
Gains are a coming....'


Shoulder press: 2 warms, 75/5 85/3 95/1,5
Side lateral: 2 warms, 40/8,9
Seated rear lateral ss
with shrugs: 3x
In db curl: 2 warms, 50/5 55/3 60/1,3
Calble curl: 1 warm, 60/8 65/8,9
Reverse bar curl: 45/12,12

29 min cardio

7/13

Deads and hammies workout:

Wow, back made it though just fine and I did reg deads. Not only the weight was light for the ending round of deads, but a mental relief of doing them pain free!!
Rest of the workout was on, and made gains. I took it easy with the still leg db deads at the end. Hams were pumped.

Deads: 4 warms, 300/5 340/3 380/1,5
Leg curl: 2 warms, 57/8,9 drop set
Reverse lunges: 2 warm,s 115/6 130/8
Db still leg deads: 2 warms, 75/10 80/12
Ab/Aductor work
Ab work ss with calves

15 min cardio

7/12

Chest and tricep workout:

Solid workout today and it was the last round for the first block of flats. I started it off light on purpose and handled it will. Made nice increases in the chest dips. Looking forward to moving on to more weight next round.

Flat bench: 4 warms, 150/5 220/3 245/1,4
Chest dips: 2 warms, 4 chains/9,8 drop set
In db press: 1 warms, 80/10 85/7 drop set
Tricep pressdown: 2 warms, 75/8 82/8
Db db kb: 20/13,13,11
1 arm pressdown: 17/15 20/11

20 min cardio

7/11

Back and calves workout:

A really good first thing in the morning workout. All number were up including the bw pullups. The little twist was doing t bar rows at the end of the workout, and I was spent and burned.

Pullups: 5 sets to failure
Db Bench row: 1 warm, 85/8,9,8 drop set
Lat pulldown under: 2 warm, 130/9,9
T bar row: 1 warm, 135/10,9 drop set
Calf raises: 2 warms, 45/20,18,17 2 dropset

20 min cardio

7/9

Quads and abs:

Felt a tad off going into this workout but was eager to get it done. The back is still tender, and the problem I had with the training was simply walking the weight out from the rack. Doing the lift was not so bad, just the set up! Next time squatting is a deload and then an increase. Hope the back will get better by the next heavy round. We will see.

Squat: 3 warms, 290/5 330/3 370/1,1
Leg ext: 2 warms, 90/10 100/9 drop set
Front squat: 2 warms 155/8 175/10
Walk lunges: 1 warm, 65/6,8
Ab work: 5 sets

15 min cardio

7/8

Delt and bicep workout:

Another hot one but another solid training day. I actually hit a pr for reps on the db press. After doing the prescribed rep scheme and doing what was called for, I completed a final all out set. I did 90 for 7 after the first set of 3.

Db press; 2 warms, 70/3 80/3 90/3,7
1 arm cable side lateral: 2 warms, 27/9 drop set
Seated rear delt ss
with Bar shrug: 3 x
In db curl: 2 warms, 50/3 55/3,5
Cable curl: 1 warms, 60/8,9
1 arm preacher curl: 30/11,10

20 min cardio

7/7

Deads and hammies workout:

Continued on with the sumo stance only because the back is still tight. Its been over a month now! But I did some light reg deads at the end to get some blood flowing and it felt ok. Hopefully I will go back to the conventional regular stance deads soon. All increase across the board and it was a hot one today. Reached 100 degree's again.

Deads: 3 warms, 280/3 320/3 360/3,3
Leg curl: 2 warms, 55/8,8 45/10
Reverse bar lunge: 2 warms, 105/6 115/8
Reg deads: 4 sets of lighter weight, last set 175/15
Calf ss with abs: 4 x

15 min cardio

7/6

Chest and tricep workout:

Great workout today and straight up gains throughout.
As I progress through the 5-3-1, I am excited to see what it will bring.

Flat bench: 3 warms, 180/3 205/3 230/3,7
Chest dips: 1 warm, 3 chains/8,9,9 drop set
In db press: 2 warms, 80/10,10
Tricep pressdown: 2 warms, 75/8 80/8
Db kb: 20/10,11,10
1 arm pressdown: 17/13,12

20 min cardio

7/3

Quads and low abs:

I thought I was going to rest today, but what the heck, I trained.
Really happy with the progression of the workout as I did the 3's! All gains from last workout.

Squat: 4 warms, 270/3 310/3 345/3,4
Leg Ext: 2 warms, 90/8 100/8 drop set
Walking lunge: 2 warms, 65/6 70/6
Front squat: 2 warms, 95/12 115/12

Low ab work 4 sets

15 min cardio


7/4

Back and calves:

Legs were really sore this morning and so was the back tight. Not hurting, just stiff. So the only change was doing db bench rows instead of t bar's. Another great workout for the early morning.

Pullups: 8 sets to failure
Db Bench row: 2 warms, 80/9,8 drop set
Lat pulldown under grip: 2 warms, 125/8,8 drop set
1 arm cable row: 50/10,11
Calf raises: 2 warms, 90/15,13,11 2 drop sets

15 min cardio

7/2

Delts and biceps:

Really good workout and nice finish to the first round. I will be applying the 5 3 1 to a seated db shoulder press. The program calls for a standing military, but doing that with a flat bench is just too much for the rotators. I am confident that I will make gains and break PRs.

Db delt press: 2 warms, 65/5 75/5 85/5,7
1 arm cable side lateral: 2 warms, 25/9,10
Rear delt raise ss
with Db shrugs: 3 x
In db curl: 2 warms, 45/5 50/5,6
Cable curl: 1 warm, 60/8,9
1 arm preacher: 30/9 25/11

20 min cardio


7/3 complete rest day.

7/1

Hamstring workout:

So I lead off with deads for the hammy workout and will be doing so for a well.
Haven't done any deads since I tweak the back. Well after a couple of warm ups, I felt the twinge again. Tick off and determined at the same time is not always great. I attempted the 225 again but with a sumo stance. It was pain free! So I finished the prescribe weights without a problem.

Deadlift: 3 warms, 260/5 300/5 340/5,7
Leg curl: 2 warms, 55/8,6 45/10
Reverse Lunge: 2 warms, 85/6 95/8
Stiff leg db: 2 warms, 65/10,10 (low back was tired didnt want to push it)
Calf high reps ss
with ab work: 4 sets

15 min cardio