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Post by Rosario-546 on Nov 12, 2009 7:07:37 GMT -5
................................................................................................................................ Thursday 11-12-2009 (Week-3, Cycle -1)( Assist #2 The Triumvirate)(188.4wt.) Flat Bench Press Warm-up 135-5, 165-5, 195-3 Workout 275-5, 310-3, 345-1 (failure)
-Assistance work- Dumbbell Flat Bench Press (5set-15reps) 70-15/15/15/12/12 Dumbbell Rows (5set-10reps) 90-10/10/10/10/m
Note: All of my bench numbers were cal. off 365 and should have been off 325. I chose to just finished up this last week with the higher number cals, and start fresh next cycle. ................................................................................................................................
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Post by Rosario-546 on Nov 13, 2009 11:43:02 GMT -5
........................................................................................................................ ........ Friday 11-13-2009 (Week-3, Cycle -1)( Assist #2 The Triumvirate) Squats Warm-up 175-5, 215-5, 260-3 Workout 325-5, 370-3, 415-5 (failure)
-Assistance work- Leg Press (5set-15reps) 270-15, 290-15, 310-15, m,m Leg Curls (5set-10reps) 150-10, 165-10,180-10, m, m
Sitting Calf Ext. 315-12, 335-12, 355-12 (Not part of the 5-3-1)
..................................................................................................................... ...........
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Post by thatnuckolskid on Nov 14, 2009 15:29:52 GMT -5
squats looking good!
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Post by lysimacus on Nov 14, 2009 17:36:59 GMT -5
great squatting!
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Post by Rosario-546 on Nov 16, 2009 7:03:30 GMT -5
................................................................................................................................. Monday 11-16-2009 (Week-4, Cycle -1)( Assist #2 The Triumvirate)(190.6wt) SMP (Standing Military Press) Warm-up 65-5, 75-5, 95-5 Workout 65-5, 75-5, 95-5
-Assistance work- Dips (body wt.) (5set-15reps) 15-15-15-15-20 (failure) Pull-ups (body wt.)(5set-10reps) 10-10-10-10-14 (failure)
-Mics. work- (NOT part of the 5-3-1 program) Forearm Curl 95-20, 105-20, 115-20 Behind back Forearm 45-20, 55-20, 65-20, 75-15 Declined Sit-ups 0-12, 10-12, 25-12 Blue Band Twist 12/12/12
Note: Im going to starting mixing some type of ab work every day. ................................................................................................................................
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Post by Rosario-546 on Nov 17, 2009 7:06:47 GMT -5
................................................................................................................................ Tuesday 11-17-2009 (Week-4, Cycle -1)( Assist #2 The Triumvirate) Deadlift Warm-up 225-5, 255-5, 315-5 Workout 225-5, 255-5, 315-5 Note: Half of these set where Sumo/ half Traditional.
-Assistance work- Good Mornings (5set-12reps) 135-15/15/15/15/15 HLR (Hanging Leg Raise)(5set-15reps) 15/15/12/12/10 ................................................................................................................................
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Post by Rosario-546 on Nov 18, 2009 7:01:59 GMT -5
................................................................................................................................ Wednesday 11-18-2009 (Week-1, Cycle -1)( Assist #2 The Triumvirate)(190.6wt)
SBC (Standing Barbell Curls) Warm-up 55-5, 65-5, 85-3 Workout 95-5, 105-5, 120-12(failure)
-Assistance work- Barbell Shrugs 225-15, 315-10, 365-10, 405-9, 225-20 Preacher Curls (5set-12reps) 45-12, 70-12, 75-12, 80-11, 85-9 Dumbbell Shrugs 80-12, 85-12, 90-12 Sitting Dumbbell Curls (5set-10reps) 35-10, 35-10, 35-10
Note: This is not part of the 5-3-1 program, but I've taken a solid 5 weeks off from these movements, and what can I say...I missed them, and this day off in the middle of the week was killen me, had to-do something. ................................................................................................................................
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Post by Rosario-546 on Nov 19, 2009 6:56:08 GMT -5
................................................................................................................................ Thursday 11-19-2009 (Week-4, Cycle -1)( Assist #2 The Triumvirate) Flat Bench Press Warm-up 135-5, 165-5, 195-5 Workout 135-5, 165-5, 195-5
-Assistance work- Dumbbell Flat Bench Press 80-15, 85-15, 80-12 Dumbbell Rows 90-10, 100-10, 110-10 Single Arm Triceps Ext. 8-12, 10-12, 12-12, 15-12, 20-12, 25-12 ForeArm Curls 95-20, 105-20, 115-20
Note: All bench sets down very slow down, pause, explode up......Shrugs did there work yesterday, there one fire today, feels great because I dont have traps! Maybe some day. ................................................................................................................................
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Post by Rosario-546 on Nov 20, 2009 12:51:00 GMT -5
........................................................................................................................ ........ Friday 11-20-2009 (Week-4, Cycle -1)( Assist #2 The Triumvirate) Squats Warm-up 175-5, 225-5, 275-5 Workout 175-5, 225-5, 275-5
Note: Had to complete this at home, because of time. And no assistance work today.
Went Back Saturday 11-21-09 Powercleans 45-5, 95-5, 115-5, 135-5, 155-5 Calf Ext. 315-12, 335-12, 355-12, 375-12 Leg Ext. 165-10, 180-10, 195-10, 210-8 Standing Calf Raises 95-12, 115-12, 135-12 ForeArms 95-20/20/20 ..................................................................................................................... ...........
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Post by Rosario-546 on Nov 23, 2009 7:14:55 GMT -5
(Start Cycle 2- 11-23-2009) Standing Military Press - 175 (increase 20lbs) Dead Lift - 520 (increase 15lbs) New Standing Bar Curls -140lbs (Wednesday) Bench Press -325 (this is what last cycle should have been) Squat - 450 (increase 15lbs)
Note the increase are from cycle 1, that were cal from90% of orgional MAX ................................................................................................................................. Monday 11-23-2009 (Week-1, Cycle -2)( Assist #3 Big But Boring)(193wt) SMP (Standing Military Press) Warm-up 65-5, 75-5, 95-3 Workout 115-5, 135-5, 150-10 (failure)
-Assistance work- Standing Military Press (5set-10reps) 85-10/10/10/10/12(failure) Let Raises 12/12/20 Pull-ups REV. Grip (body wt.)(5set-10reps) 10-10-10-10-12(failure)
Note: WOW, Big But Boring is a grind! Much tougher then it looks on paper. I need to start eating better again, wt. is getting away from me, and Turkey Day is;t going to help matters. ................................................................................................................................
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Post by rayferdude on Nov 23, 2009 16:40:29 GMT -5
Looking good, keep up the good work. And I agree with Turkey day throwing a wrench into the workout consistency.
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Post by Rosario-546 on Nov 24, 2009 7:05:42 GMT -5
................................................................................................................................ Tuesday 11-24-2009 (Week-1, Cycle -2) ( Assist #3 Big But Boring) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 340-5, 390-5, 445-9 (failure)
-Assistance work- Deadlifts (Sumo) 225-10,10,10, 235-10, 245-12 Leg Raises 15,15,15,15,20
Note: Chose to-do the assit. deadlifts sumo style, only the 3rd time ever doing, its starting to feel more natural each and every time! ................................................................................................................................
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Post by Rosario-546 on Nov 25, 2009 12:03:29 GMT -5
........................................................................................................................ ........ Wednesday 11-25-2009 (Week-1, Cycle -2) ( Assist #3 Big But Boring)(190wt)
SBC (Standing Barbell Curls) Warm-up 55-5, 65-5, 85-3 Workout 95-5, 105-5, 120-13(failure)
-Assistance work- Barbell Shrugs 225-15, 315-10, 405-10, 425-5, 225-10 Preacher Curls 45-12, 70-12, 80-11, 90-9 Sitting Dumbbell Curls 35-10, 35-10, 35-10 ForeArm Curls 95-20, 105-20, 115-20, 125-15
Note: 1 more rep they last week!! ..................................................................................................................... ...........
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Post by Rosario-546 on Nov 26, 2009 9:05:58 GMT -5
........................................................................................................................ ........ Thursday 11-26-2009 (Week-1, Cycle -2) ( Assist #3 Big But Boring)(189wt)
Flat Bench Press Warm-up 45-20 135-5, 165-5, 195-5 Workout 205-5, 245-5, 280-8 (failure)
-Assistance work- Flat Bench 185-10, 190-10, 195-10, 200-10, 205-10 Dumbbell Rows 110-10/10/10/8/6 Single Arm Triceps Ext. 10-12, 15-12, 20-12, 25-10,30-10
Note: HAPPY TURKEY DAY TO ALL ..................................................................................................................... ...........
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Post by Rosario-546 on Nov 27, 2009 8:54:20 GMT -5
........................................................................................................................ ........ Friday 11-27-2009 (Week-1, Cycle -2) ( Assist #3 Big But Boring)
Squats Warm-up 185-5, 225-5, 275-5 Workout 285-5, 340-5, 385-10 (failure)
-Assistance work- Squat 185-10, 195-10, 205-10 (My lower back is toast!) Calf Ext 315-12, 335-12, 355-20 ..................................................................................................................... ...........
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Post by Rosario-546 on Nov 30, 2009 6:55:54 GMT -5
................................................................................................................................. Monday 11-30-2009 (Week-2, Cycle -2)( Assist #3 Big But Boring)(196.3wt) SMP (Standing Military Press) Warm-up 55-5, 75-5, 95-3 Workout 125-3, 140-3, 160-8 (failure)
-Assistance work- Standing Military Press (5set-10reps) 95-10/10/10/12/15 Weighted Inclined Sit-ups 0-12, 10-12/12/12 Pull-ups REV. Grip (body wt.)(5set-10reps) 10-10-10-10-12 Fore Arm Curls 95-20/20/20 Dumbbell Hammer Curls 30-12/12/15
Note: Going to adjust the diet this week, and get back at least under 190 for the time being. ................................................................................................................................
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Post by Rosario-546 on Dec 1, 2009 7:05:59 GMT -5
................................................................................................................................ Tuesday 12-1-2009 (Week-2, Cycle -2) ( Assist #3 Big But Boring) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 365-5, 440-3, 470-6 (failure)
-Assistance work- Deadlifts (Sumo) 225-10, 235-10, 245-10, 255-10, 265-12 Leg Raises 15,15,20,20,25
Note: Im really getting excited about these Sumo style deadlifts, Im going to take it slow for a few more weeks, then really see where I can pull a max at! ................................................................................................................................
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Post by Rosario-546 on Dec 2, 2009 7:04:51 GMT -5
................................................................................................................................ Wednesday 12-2-2009 (Week-2, Cycle -2) ( Assist #3 Big But Boring)(192.6wt)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 55-5, 65-5, 85-3 Workout 105-3, 120-3, 135-8(failure)
-Assistance work- Standing Curls 2 (5set-10reps) 65-10, 70-10, 75-10, 80-10, 85-10 Barbell Shrugs 225-15, 315-12, 405-10, 425-5, 225-20 Dumbbell Shrugs 80-10, 85-10, 90-10 Reverse Curls 65-10/10/10
Note: A set of 8 with 135 is by far a PR, I think the best before now has been maybe 6! ................................................................................................................................
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Post by Rosario-546 on Dec 3, 2009 6:59:29 GMT -5
Thursday 12-3-2009 (Week-2, Cycle -2) ( Assist #3 Big But Boring)(191.6wt.) Bench Press Warm-up 45-20, 135-5, 175-5, 195-3 Workout 230-3, 260-3, 295-8 (failure)
-Assistance work- Bench Press 2 195-10, 200-10, 205-10, 210-10, 215-9 Dumbbell Rows 110-8/10/10/9, 90-12
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Post by Rosario-546 on Dec 4, 2009 13:10:11 GMT -5
Friday 12-4-2009 (Week-2, Cycle -2) ( Assist #3 Big But Boring) Squat 1 Warm-up 135-5, 185-5, 225-5, 275-3 Workout 315-3, 360-3, 405-10 (failure)
-Assistance work- Squat 2 - Skipped Leg Ext. 150-10, 165-10, 180-10, 195-8 Calf Ext 315-12, 335-12, 355-12, 375-12
Note: I've got no idea what was in the water this week, but Ill take it, with the exception of deadlifts, I smoked all of my PR's this week. And I kick myself because I know I left atleast 1rep at the gym on deadlifts, maybe 2!
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Post by rayferdude on Dec 4, 2009 14:38:44 GMT -5
Awesome numbers! 405 for 10 wow, I am impressed. Keep up the animal numbers.
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Post by Rosario-546 on Dec 7, 2009 6:59:03 GMT -5
................................................................................................................................. Monday 12-7-2009 (Week-3, Cycle -2)( Assist #3 Big But Boring)(193.2wt) SMP (Standing Military Press) Warm-up 55-5, 75-5, 95-3 Workout 135-5, 150-3, 170-5 (failure)
-Assistance work- Standing Military Press (5set-10reps) 105-10/10/10/10/15(failure) Behind back Forearm 45-15, 55-15, 65-15, 75-12 Leg Lifts 15/15/15 Pull-ups REV. Grip (body wt.)(5set-10reps) 10-10-10-10-16(failure) Fore Arm Curls 95-20/20/20 Dumbbell Hammer Curls 30-12/12/12 ................................................................................................................................
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Post by Rosario-546 on Dec 8, 2009 7:05:37 GMT -5
................................................................................................................................ Tuesday 12-8-2009 (Week-3, Cycle -2) ( Assist #3 Big But Boring) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 385-5, 435-3, 495-6 (failure)
-Assistance work- Deadlifts 2 (Sumo) 225-10, 245-10, 265-10, 285-5, m (hit a brick wall!) Blue Band Twist 12/12/12/12
Note: I forgot by book this morning, first set was supposed to be 390, and second was 445......oh well, pretty close guesses. ................................................................................................................................
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Post by Rosario-546 on Dec 9, 2009 7:21:23 GMT -5
................................................................................................................................ Wednesday 12-9-2009 (Week-3, Cycle -2) ( Assist #3 Big But Boring)(190.61wt)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 55-5, 65-5, 85-3 Workout 100-3, 115-3, 130-10(failure)
-Assistance work- Standing Curls 2 (5set-10reps) 75-10/10/10/10/10 Barbell Shrugs 225-15, 315-15/15/15/15 ForeArm Curls 95-20/20/20 Leg Lifts 15/15/15/15/20
Note: I flip flop this week and last weeks sets and reps, accidentally...Also read something on working traps, so I've lighted the weight and upped the reps, well see how that works. On a side note, I've just complete two bottles of Tribustol, can't say I notices any WOW effects from it, but let see how I feel when I stop taken it. ................................................................................................................................
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Post by Rosario-546 on Dec 10, 2009 7:02:05 GMT -5
................................................................................................................................ Thursday 12-10-2009 (Week-3, Cycle -2) ( Assist #3 Big But Boring)(191.8wt.) Bench Press Warm-up 45-20, 135-5, 175-5, 195-3 Workout 245-5, 280-3, 310-4 (failure)
-Assistance work- Bench Press 2 205-10, 215-10, 225-10, 235-10, 245-8 Dumbbell Rows 110-10/10/10/10/8 Rope Push Downs 70-12, 80-12, 90-12 High Rope Rows 90-12, 100-12/10
Note: I stepped up the Bench Press 2 wt. as punishment for the 4 reps with 310, i was really hoping for 6. I got a horrible lift off! It happens lifting at a fitness center with no reg. lifting partner. ................................................................................................................................
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