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Monday, December 05, 2011 5/3/1 cycle 6, week 1 Shoulders Push Press 1x5@80 1x5@95 1x5@115 1x3@135 1x3@155 1x1@175 5x3@135 Seated DB shoulder Press 3x10@50 Front DB Raises 3x10@20 Triceps pull down 3x12@100 Face Pulls 3x20@120 EZ Curls 3x10@75 Notes: Not a bad day. I’ve been wavering between the push press and the strict press and I came to two conclusions. First my form on the push press sucks and I really need to work on it. Secondly, there is not competition that involves the strict press. Therefor I have switched out the strict press for the push press. Also for this movement I’m going a little heavier about 70 to 75% for sets of 3 just to work the form.
My deload week turned into a two week deload because of a sinus infection. I wasn’t able to bend over without my head feeling like it was going to explode let alone lift anything. But I’m feeling a lot better now so I’m just going to reset and start cycle 6 over again on Monday. Just as a side note, I got an invitation to my 30th High School reunion in August. So I have a little more incentive to meet some of my goals.
Saturday December 10, 2011 Cardio OK it been over a Month since I’ve ran so I’m a little rusty 2.5 miles I started out strong for the first mile and a half then I just died That only killed 30 minutes so I opted to do some shrugs Barbell Shrugs 1x12@135 1x10@225 5x5@300 3x2@350 1x1@400 (OK, not really a shrug. More like a 25in DL) All double overhand no straps Dumbbell Shrugs 3x12@80
5/3/1 Cycle 6, week 1 Shoulders Push press 1x5@65 1x5@95 1x5@110 1x5@130 1x10@150 5x10@95 DB side raises 5x15@20 DB Front raises 5x15@12(I think, maybe 10) Double overhand Axle Deadlift 1x5x260 1x3@280 1x3@300PR 1x2@300 And that’s a wrap! Notes: I’ve changed my week around. I’m going to be doing shoulders on Sunday now. And Monday will be a cardio day. The rest of the week will stay basically the same.
New routine, today is a cardio day. I did a barbell complex deadlift, bent rows, clean, press, and squats for 6 reps each at 95lbs for 5 sets it took 25 minutes to complete. My goal is to get to 6 sets in 20 minutes. Then I walked a mile at 4 mph
Tuesday, December 13, 2011 5/3/1 cycle 6, week 1 Deadlift Deadlift 1x5@190 1x5@235 1x5@285 1x3@330 1x3@355* 1x6@425 (500) 5x10@245 Superset BB/DB shrugs 4x10/10@225/80s That was it. Note: I was also scheduled to do bent rows but time ran out. Beside, when you throw-up, just a little, after you last set you’re done. Not to mention my grip was shot. *I looked at the wrong week for my second set. I should have been pulling 380.
Cardio day Barbell Complex – 5x6@95 1 mile jog Notes: I was going to do Dumbbell complex today but I just don’t like to mix thing up I’m at that age where I prefer consistence or slow change. I don’t like a lot of variety.
Thursday, December 15, 2011 5/3/1 Bench / cycle 5, week 1 – Bench Upper RC Warm up 2x5@135 1x3@190 1x3@220 1x5@245 (280) 5x10@150 Incline DB Press 3x12@50 Triceps Kickbacks 3x20@20 Triceps rope pull downs 3x12@100 EZ Curl 3x10@70 Notes: The bench felt good. I put down 5 reps at 245 but it might have been 6, I didn’t write it down right away sooo, I’m going with the smaller number. I’m going to up the weight on the Kickbacks. But other than that it was a good morning.
Friday December 16, 2011 5/3/1 cycle 6, week 1 - Squats Squats 1x5@150 1x5@185 1x5@225 1x3@260 1x3@300 1x7@335 (405) Good Morning 4x10@150 Leg Press 4x10@450 Side bends 4x12@65 Leg rises 3x30seconds w/ 20 second rest. Done Notes: It been a rough week as far as the diet goes. I’m looking forward to the holidays being over so I can get it back in gear. LoL – I’m really weak when it comes to good food and there has been a lot of it at the office lately.
Monday December 19, 2011 5/3/1 Cardio day Elliptical 45 minutes – alternating between one minute at resistance 4 and one minute at resistance 11