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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