Share and track your daily progress Bodybuilding. Powerlifting. Strongman. Sports Training.

Friday, July 29, 2011
5/3/1 cycle 1, week 2 – Squats

Squats
Warm-up sets
1x5@135
1x5@160
1x3@195
Working sets
1x5@210
1x5@240
1x5@275
5x10@160

Leg Press
2x10@320

Glute Ham Raises
3x12w/25lb weight

Knee-Ups
3x10

Notes: It was a good workout today. I hit all my numbers, kept correct form throughout. I have a tendency to lean forward as I get toward the end of my sets of squats but today I kept a strong back to the end.
Tomorrow I’m going to the park and were going to break out the heavy toys, it should be fun.

Yesterday, not part of 5/3/1 
I got together with some friends in the park. We all brought some of or gear and just played for about an hour or so. We has sandbags, farmers implements, Kettle bells, Highland throwing weights, highland hammer, Some big rocks, and a few other implements of mass destruction. After some traditional movement we started getting creative mixing and matching carries like sandbags and farmers implements. It was great time, supper workout and a nice break from the normal routine.

Monday, August 01, 2011
5/3/1 - cycle 1 week 3 - Shoulder Press

Shoulder Press
Warm up sets
1x5@70
1x5@85
1x3@100
1x5@125
1x3@145
1x1@160
5x10@100

DB Shoulder Press
3x10@35 - I may take this to 40 next cycle

Dips
2, 2, 1 – look at me go!

Face pulls 
3x20@80

Barbell curls
3x10@70

Tuesday, August 3, 2011
5/3/1 week 3, cycle 1 – Deadlift

Deadlift
Warm-up sets
1x5@170
1x5@210
1x3@255
Working sets
1x5@315
1x3@360
1x1@405
5x10@210

Good mornings 
3x10@100

Bent rows
3x10@135

Leg Curls
3x12@90

Side bends
2x12@70

Notes: My wife is out of town for a day so it is just me and my daughter so my schedule is a little twisted – I’m working out in the afternoons which is not something I like to do. After a long day at work I’m just not mentally in the workout. That being said something is better than nothing.

Thursday, August 4, 2011
5/3/1 – cycle 1, week 3 – Bench

Warm up – 
Standing Dumbbell External Rotation
3x12@10
Arm circles
3x12@10
Lawn mowers***
3x10@12
Bench warm up
1x5@95
1x5@125
1x5@145
Bench workout
1x5@180
1x3@205
1x4@235
5x10@145

DB Bench Press
3x10@50

Chest rows
3x10@90

Rear Lat Raises
3x20@20

Notes: I’m really thinking about dropping the Chest rows. I just don’t feel I doing it correct and I don’t like the machine I have to use. I’m going to look for something to replace it next week during my deload week. 

Just a side note I weighed in at 298 yesterday after my workout.

Friday August 5, 2011 
5/3/1 Cycle 1 – week 3 – Squats
Squat warm up
1x5@135
1x5@165
1x3@195
Working set
1x5@240
1x2@275
1x1@315
5x10@165

Leg press
3x10@320

Glute Ham rises
3x13w/25 weight

Notes: That was my last afternoon workout. First there were a bunch of teenagers using the only squat rack and some sort of hanging arm curl thing and posing in the mirror. After I finally get on the squat rack one of the gyms trainers was working with an older couple and she had 6 machines   tied up including the leg press.  LoL I need to work out in the morning when it is less crowded.
Well next week starts deload. I’m going to do my warm up set then 30 minute jog

Random workout,   Circuit Training
30 yard run (Ok, OK jog)
20 push up
5 yards
20 body weight squats
5 yards
32lb kettle bell throw
5 yards
Tire flip (100lbs it’s all we had) 30 yards
20 Sledge slams on the tire 
5 yards
Farmers walk 100~ lbs, 30 yards with a turn (60 round trip)
Run back to the start 
Thor Hammer holds 18 lbs.
Fall to your knees and puke.
Repeat as needed ( I did 2 trips and I was done)

Deload

Shoulder Press
5x5@100

One mile leisurely walk

I just wasn’t feeling it today which is OK being deload.

My lovely daughter has passed on another case of the daycare crud. So I have done much this week. Looking on the bright side, at least it happened on my deload week.

Ya I get something every other month or so – it such but such is life

Felt good today, whatever I have seemed to have broken. 
Today was cardio
One hour body blast class with my wife at the gym- It doesn’t seem like much but it will put the beading on you.

2 miles on the treadmill, avg speed 4.5

1 mile water jog

Today’s weight 296