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5/3/1 Log reset – I’m starting over new – no meets for 6 to 8 months so I want to see how far this will take me.

Monday – July 18th
5/3/1 - Cycle 1, week 1 – Military Press

RC warm up
MP –
Warm up
1x5@70
1x5@85
1x3@100
Working sets
1x3@120
1x3@135
1x3@150
5x10 @85

Seated DB Shoulder Press
3x10@35

Dips 
1,2,1

Face Pulls
3x20@60

Barbell Curls
3x10@65
 
Notes: I retool my workout and I’ve modeled it right with the 5/3/1 I’m still playing with some of the numbers on the accessory lift but most I’ve gotten pretty close
Dips – what can I say my dips suck, all the more reason to have them in my workout. 
Face pulls, 60 was way too low, next week I’m going to kick it up to 80 and see how that feels.

Tuesday – July 19th
5/3/1 – cycle 1, week 1 – Dead Lift

DL-
Warm –up
1x5@170
1x5@210
1x5@255
Working sets
1x3@295
1x3@340
1x3@380
5x10@210

Good Mornings
3x10@100

Bent Rows
3x10@135

Leg Curls
3x12@90

Side bends
4x18 w/70lb kettle bell

Notes: I hit all the weight spot on today no adjustments needed. I’ve found that walking into the gym with my entire workout preplanned I’m a lot more efficient that when I just wing the accessory lifts, lol go figure.

Wednesday July 20,  
5/3/1  - Cycle 1, Week 1 - Cardio 
Ran 4.55 miles in one hour, my time for the 5k was 41.23  

Notes: According to the gym scale I’m at 300lbs now

Thursday July 21
5/3/1 – Cycle 1 week 1 – Bench

Bench
Warm up
1x5@100
1x5@120
1x3@145

Working sets
1x3@170
1x3@210
1x5@220
5x10@145

DB Bench
3x10@50

Chest rows
3x12@70

Rear Lat Raises
3x20@20

Pushups
20,11,6

Notes: I normally do my rep work on the main movement at 50% but I when with 60% today. It felt good and was a good choice. On the Chest rows it took me a few tries to get the machine set right. Next week I may try a heavier weight. For the chest row I know 20 pounds sound light but I felt it, I think I pegged that one. Push-up, my first set was with my arms out, kind of like a bench press, for the next two sets I pulled my arms in closer and had my hands below my chest on the bottom. I think I got more out of it that way although it did give my numbers a hit. Also I only gave myself 30 seconds between sets. I’m going to crank that up to 60 next week.

Thursday July 21
5/3/1 – Cycle 1 week 1 – Bench

Bench
Warm up
1x5@100
1x5@120
1x3@145

Working sets
1x3@170
1x3@210
1x5@220
5x10@145

DB Bench
3x10@50

Chest rows
3x12@70

Rear Lat Raises
3x20@20

Pushups
20,11,6

Notes: I normally do my rep work on the main movement at 50% but I when with 60% today. It felt good and was a good choice. On the Chest rows it took me a few tries to get the machine set right. Next week I may try a heavier weight. For the chest row I know 20 pounds sound light but I felt it, I think I pegged that one. Push-up, my first set was with my arms out, kind of like a bench press, for the next two sets I pulled my arms in closer and had my hands below my chest on the bottom. I think I got more out of it that way although it did give my numbers a hit. Also I only gave myself 30 seconds between sets. I’m going to crank that up to 60 next week.

Friday – July 22 
5/3/1 Cycle 1 week 1 – Squat

Squat
Warm-up sets
1x5@135
1x5@160
1x3@195
Working sets
1x3@225
1x3@260
1x3@290
5x10@160

Leg Press
3x10@270 

Glute Ham Raises
3x10

Hanging Knee ups
7,7,2

Notes: I was happy with today. I got through everything. I think I got most of my number right on with the exception of the leg press I think I may bump it up 50lbs. I may also add weight to my ham raises. Lastly the knee ups, they were originally going to be leg raises but I’m not ready for that and it was my upper body that gave out on them. But then again 6 months ago I wouldn’t have been able to get past the set up so I’m OK with it. 
Week 1 done with no problems Yhaaaa.

Tomorrow I give plasma in the morning and in the afternoon I going to try to get in a casual jog.

Over the weekend I did various cardio things

Monday, July 25, 2011
Cycle 1, Week 2 Military Press

MP
Warm-up
1x5@70
1x5@85
1x3@100
Working Sets
1x5@110
1x5@125
1x5@145
5x10@100

DB Shoulder Presses
3x10@35

Dips
2,1,1

Face pulls
3x20@80

Barbell curls
3x10@70

Good work today – but I need to buckle down on my nutrition again. I’m back at 304, can’t afford to slip even a little.

Tuesday, July 26, 2011
5/3/1 – cycle 1 – week 2 Dead lift

DL
Warm-up
1x5@170
1x5@210
1x3@255
Working Sets
1x5@275
1x5@315
1x5@360
5x10@210

Good mornings
3x10@100

Bent rows
3x10@135

Leg curls
3x12@90

Side bends
3x18@70

Notes:

Ran today 5k 42:41 avg. speed 4.5

Thursday, July 28, 2011
5/3/1 cycle 1 week 2 Bench
RC warm up
Bench
Warm up sets
1x5@100
1x5@135
1x3@145
Working sets
1x5@160
1x5@180
1x5@205
5x10@145

DB Bench press
3x10@50

Chest rows
3x12@70*

Rear Lat Raises
3x20@20

Push-ups
3x10

Notes: I still trying to find the best setting for the machine I think I got it. To many adjustments that is why I like free weights. That aside, I think I found the correct setting for me. Next week I’m going to bum up the weight a little. 
We had a thunderstorm last night, and when I got to the gym it was dark. It took them a while but they finally got emergency lights to kick on. Good thing that weights don’t require power.