9

5/3/1 cycle 2, week 1 - thursday bench

135x5
155x5
175x5+(10)
105x10x5

db rack row 60x10x5

5/3/1 cycle 2, week 1 - friday squat

175x5
200x5
225x5+(9)
130x10x5

seated leg curl 115x10x5

week 2

90x3
100x3
115x3+(6)
65x10x5

chin-up 5x10 (50, 50, 50, 50, 60 lb assist)

week 2

205x3
235x3
265x3+(10)
145x10x5

hanging leg raise 5x10

beastmoding it up

wednesday cardio

hiit - 20:00 stationary bike @ 1:00 low speed/resist, 0:30 high speed/resist

treadmill - 1/4 mile run @ 9-10 mph

week 2

145x3
165x3
185x3+(9)
105x10x5

db rack row 65x10x5

week 2

185x3
215x3
240x3+(6)
130x10x5

seated leg curl 120x10*, 70x10x2, 100x10x2

*left calf got very tender here -- dialed it back

toned it down a notch

kick it up a notch

POW

week 3

95x5
110x3
120x1+(5)
65x10x5

chin-up 5x10 (50, 50, 50, 50, 60 lb assist)

current weight 182.6
current body fat 17.4%

super gz's

deads tomorrow BAYBEE

week 3

220x5
250x3
280x1+(8)
145x10x5

hanging leg raise 5x10

wednesday cardio

hiit - 20:00 stationary bike @ 1:00 low speed/resist, 0:30 high speed/resist

treadmill - 1/4 mile run @ 10 mph

week 3

155x5
175x3
195x1+(6)
105x10x5

db rack row 70x10x5

week 3

200x5
225x3
255x1+(6)
130x10x5

seated leg curl 120x10x5

deload week
nothing to report except depression
going to do some random isolation to curb it (havent curled in like 12 weeks)

deload deadlifts
did some deficit and stiff leg too
whatever

feel ur pain brah

turn that frown upside down

deload bench
went with the dbs
etc

5/3/1 cycle 3, week 1 - ohp

85x5
100x5
110x5+(6)
65x10x5

chin-up 5x10 (50, 50, 50, 50, 60 lb assist)

stall city (note to self this is less total volume than last cycles 5+ day)

current weight 181.0
current body fat 16.7%

ive found that the 5+ week begins to decline after time

5/3/1 cycle 3, week 1 - deadlift

200x5
230x5
260x5+(10)
155x10x5

hanging leg raise 5x15

yeah buddy!

super gz's again m8, glad you like this program

ty!

cardio day

hiit - 15:00 stationary bike @ 0:45 low speed/resist, 0:30 high speed/resist

treadmill - 1/4 mile run @ ~11 mph (1:34)

5/3/1 cycle 3, week 1 - bench

140x5
160x5
180x5+(9)
105x10x5

db rack row 70x10x5

5/3/1 cycle 3, week 1 - squat

180x5
205x5
235x5+(7)
135x10x5

seated leg curl 120x10x5

week 2

90x3
105x3
120x3+(4)
65x10x5

chin-up 5x10 (50 lb assist all sets)

week 2

215x3
245x3
275x3+(8)
155x10x5

hanging leg raise 5x15

results:

current - 10/15/13

weight: 181.6
body fat 16.7%
bmi 27.6

chest: 40 1/4"
waist: 36"
hip: 38 1/2"
thigh: 22 3/4"
arm: 13 1/2"

previous - 9/9/13

weight: 185.2
body fat 17.9%
bmi 28.2

chest: 39 3/4"
waist: 36 1/4"
hip: 39"
thigh: 22 1/2"
arm: 13 1/2"

previous - 8/12/13

weight: 188.0
body fat 18.5%
bmi 28.6

chest: 39 1/4"
waist: 36 1/2"
hip: 38 3/4"
thigh: 22 3/4"
arm: 13 1/4"

previous - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -50.0 lbs
body fat: -13.9%
bmi: -7.6

chest: -5"
waist: -11"
hip: -6.75"
thigh: -1.25"
arm: -1.75"

misc

blood pressure 129/60
resting heart rate 60 bpm

macros

275-305c // 400-425 refeeds per 2 weeks
180-195p
55-60f

week 2

150x3
170x3
190x3+(8)
105x10x5

db rack row 75x10x3, 70x10x2

week 2

195x3
220x3
250x3+(6)
135x10x5

seated leg curl 120x10x5

*last +rep was shit ROM

awwww yeah!

i get to start 5 week tomorrow, gonna do 1 more cycle then move to 6 week program

week 3

100x5
110x3
125x1+(4)
65x10x5

chin-up 5x10 (40, 40, 40, 50, 50 lb assist)

current weight 179.2
current bf 16.4%

vn1 overhead, gl with deads tomoroww

week 3

230x5
260x3
295x1+(7)
155x10x5

hanging leg raise 5x15

yeaaaaaah buddy

ty!

week 3

160x5
180x3
200x1+(4)
105x10x5

db rack row 75x10x3, 70x10x2

current weight 180.6
current bf 16.4%

5/3/1 scheme, fuck a deload, self regulate dumbbell edition

seated ohp

45x5
50x5
55x5+(5)
30x10x5

superset

chin-ups bw, 40, 30, 20 (assist), bw x5
db curl 30x5x5
single db overhead tricep ext 60x5x5

lots of fun

5/3/1 scheme fuck a deload deadlifts

no straps

255x5
275x5
295x5
315x1
345x0, very close
205x10x5 killer volume

some hlr, like 3x15 and called it a day

grip is definitely becoming a priority as im confident i could pull close to 400 with straps

also rolled my ankle like a doofus at the very start of my workout on one of the benches that was literally right behind the pull-up bar (i practice doing a muscle up every day)

feels very bad, very sad

db bench

70x5
75x5
80x5 pr
45x10x5

bb row 135x5x10