My Workout Journal

[Credz]

Figured I'd start another workout journal here as well. lol


Wendler's 5/3/1

2 scoop Juggernaut HP

C18W1

Squats
Warm Up:
Set 1: 5 reps - 110lbs
Set 2: 5 reps - 140
Set 3: 5 reps - 165

Work Sets
Set 1: 5 reps - 180
Set 2: 5 reps - 210
Set 3: 5 reps - 235+ 1 reps = 6 rep total
Joker Sets

Pyramid Down:
Set 4: 5 Reps - 210lbs+3= 8 total
Set 5: 5 Reps - 180lbs+5 =10 total

----
Back Of Squat Sets:
5 x 10 - 185lbs

DB Rows Supersetted
13 x 8 - 75lbs

BBB Set: - Sumo Deadlift
1 x 12 - 205lbs
1 x 11 - 225
3 x 10 - 235

Back off set:
1 x 10 - 135lbs

BW Squats:
5 x 10- BW

Assistance Work:
Lunges:
3 x 16 - 20lbs
Superset Rack Pulls
2 x 1 rep warm up sets
2 x 2 - 300lbs
-----
Bulgarian Split Squats:
3 x 10 -BW
SLDL
3 x 15 - 135lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW
- w/ 4 x 10 - DB Rows 75lbs

60 Minutes Walking

1 scoop Infinite Force

[CPT]

Yeah get it Credz!

[Credz]

[Credz]

Ab/Conditioning Circuit

Hanging Leg Raises
4 x 20
- 20 sec Jog
- 4 x 8 - Wide Hammer Pull Ups
---
Decline Weighted Sit Ups
4 x 20 - 45lbs
- 30 Second Jog
---
Ab Roller
2 x 30
w/ 100 Jumping Jacks 20lb vest
---
Side Bends
4 x 10 - 45lbs
- 4 x 8 Wide Grip Pull Ups
---
Lying Down Leg Raise
3 x 15 - BW
- Hammer grip pull ups 3 x 8
---
Decline Weighted Sit Ups
3 x 20 - 45lbs
- 4 x 8 Overhand Pulls Ups - BW
---
60 High Knee Jumps - Bodyweight
- 12 lying leg raise
- 12 Decline Sit Ups

30 Minutes Cardio

[CPT]

Keep it up, you don't want a dad bod!

[Credz]

F the Dad Bod

[CPT]

:dance:

[Credz]

[Credz]

[youtube]watch?v=5ku4Gy2IDQg[/youtube]

Pre Workout:
2 Scoop Juggernaut HP

Wendler's 5/3/1

W1C18

Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 5 reps - 95lbs
Set 2: 5 reps - 110lbs
Set 3: 5 reps - 125lbs + 0 reps - 5 total
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 110lbs+ 1 - 6 rep total
Set 5: 5 reps - 95bs + 5= 10 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 25lbs

BBB Set: - Bench
5 x 10 - 155

Supersetted with:
Side Flyes
5 x 20 - 15lbs

Assistance Work:
Superset:
Behind OHP:
3 x 12 - 75lbs

Decline DB Flyes:
3 x 12- 45lbs

----
Incline Curls
1 x 12- 30lbs
2 x 8 - 35lbs

Wide Grip Upright Rows
3 x 15 - 45lbs
--------
Standing DB Curls
3 x 12 - 20lbs

Hammer Grip DB Bench Press:
1 x 30 - 30lbs
2 x 16 - 40lbs

20 minutes walking with 20lb vest

1 scoop Infinite Force - grape

[Credz]

Wendler's 5/3/1

2 Scoops Juggernaut HP

C17W1:

Deadlift
Warm Up:
Set 1: 5 reps - 145lbs
Set 2: 5 reps - 180lbs
Set 3: 5 reps - 220lbs

Work sets
Set 1: 5 reps - 235lbs
Set 2: 5 reps - 270lbs
Set 3: 5 reps - 310lbs + 0= 5 total reps
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 270lbs+2= 7 total reps
Set 5: 5 Reps - 235lbs +5 = 10 total reps

Jogging in place 45 second intervals

BBB Set: - ATG Pause Squats
1 x 12 - 155
1 x 12 - 165
1 x12 - 175
2 x 10 - 185

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
BB Rows: - Focus on being more bent
2 x 12 - 135lbs
1 x 12 - 145
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
1 x 12- 145lbs
2 x 12 - 155
w/ DB RDL
3 x 15 - 105lbs

1 scoop Infinite Labs Infinite Force