Credz, you are a beast! Great job on your hard work.
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Credz, you are a beast! Great job on your hard work.
Thanks man!
2 scoops pre-workout
Arm Day:
Incline DB Curls: -
3 x 12 - 30
3 x 8 - 35
Superset with:
Plate Extensions
3 x 30 - 25lbs
3 x 25 - 30lbs
---
CGBP
2 x 12 - 135lbs
2 x 12 - 145lbs
Superset with
Hammer Curls:
2 x 12 - 40lbs
2 x 12 - 45lbs
----
Spider Curls:
1 x 15 - 20
1 x 10 - 25
1 x 5 - 30lbs
-----
Preacher Curls
2 x 15 - 20
1 x 10 - 25lbs
Superset with
Standing DB Ext.
3 x 12 - 25lbs
------
BB Curls
1 x 12 - 45lbs
1 x 12 - 55
1 x 12 - 65
Superset with:
Lying Down DB Ext..
1 x 12 - 25
1 x 12 - 30
1 x 8 - 35
-----
Concentration Curls
3 x 12 - 20lbs
20 minute Walk with 20lb vest
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Wendler's 5/3/1
2 Scoop Juggernaut HP
C20W1
Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 120
Set 3: 5 reps - 145
Set 1: 5 reps - 160
Set 2: 5 reps - 180
Set 3: 5 reps + - 205lbs +0rep = 5 total
Joker Set
--
Pyramid Down:
Set 4: 5 Reps - 180lbs = 5 reps
Set 5: 5 Reps - 160lbs + 5 reps
Superset side flyes
3 x 20- 15lbs
3 x 20 - 20lbs
BBB Set: - Bench Press - Wide Grip Elbows Flared
5 x 10 - 135
Superset Seated Rear Delt Raises
5 x 15 - 30lbs
Assistance Work:
Seated OHP:
1 x 10 - 95
1 x 8 - 105
1 x 5 - 115
1 x 1 - 125
1 x 10 - 95
- 1 x 20 - 65
- 1 x 20 - 45
Superset;
Dips
5x 12 - BW
Superset
Behind Head OHP:
1 x 12- 85lb
2 x 11 - 90lb
Incline flys: (focus on the stretch)
3 x 15 - 35lbs
Superset
Decline Flyes
6 x 12 - 30lbs
Lying down negative extensions
4 x 8 - 35lbs
2 x 6 - 40lbs
----
DB Chest Flyes
5 x 15 - 25lbs
1 x 15 - 30lbs
Standing DB Curls:
4 x 10 - 25lbs
- 4 x 5 - 25lbs
2 x 8 - 30lbs
- 2 x 4 - 30lbs
Supplements
Juggernaut HP - 2 Scoops
1 scoop Cyclo REM
Whey Delite
Whey Isolate
60 minute walk
Wendler's 5/3/1
2 scoop Juggernaut HP
C20W1
Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 130
Set 3: 5 reps - 155
Work Sets
Set 1: 5 reps - 170
Set 2: 5 reps - 195
Set 3: 5 reps - 220+ 1 reps = 6 rep total
Joker Sets
Pyramid Down:
Set 4: 5 Reps - 195lbs+3= 8 total
Set 5: 5 Reps - 195lbs+3 =8 total
----
Back Of Squat Sets:
5 x 10 - 185lbs
DB Rows Supersetted
13 x 8 - 75lbs
BBB Set: - Sumo Deadlift
2 x 10 - 205lbs
3 x 10 - 215
Back off set:
1 x 10 - 135lbs
Jogging:
45 second intervals
Assistance Work:
Lunges:
3 x 16 - 20lbs
Superset Rack Pulls
3 x 5 - 255
-----
Bulgarian Split Squats:
1 x 10 -BW
2 x 10 - BW +20lbs
SLDL
1 x 15 - 155
1 x 12 - 185lbs
1 x 12 - 205
Standing BB Calf Raises:
4 x 8 - 65lbs
- w/ 4 x 10 - Pendlay Rows - 65lbs
- w/ 4 x 10 - Side Shrugs
- w/ 4 x 10 - Wide DB Curls
60 Minutes Walking
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
[youtube]watch?v=ZmOhh1BE2oY[/youtube]
Pre Workout:
2 Scoop Juggernaut HP
Wendler's 5/3/1
W1C20
Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 80lbs
Set 3: 5 reps - 95lbs
Set 1: 5 reps - 100lbs
Set 2: 5 reps - 115lbs
Set 3: 5 reps - 135lbs + 0 reps - 1 total (Reset this weight for next week)
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 115lbs+ 0 - 5 rep total
Set 5: 5 reps - 100lbs + 1= 6 rep total
Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 25lbs
BBB Set: - Bench
2 x 10 - 135
3 x 10 - 145
Supersetted with:
Side Flyes
5 x 20 - 17.5lbs
Assistance Work:
Superset:
Behind OHP:
1 x 12 - 85lbs
2 x 12 - 90lbs
Decline DB Flyes:
1 x 15- 30lbs
2 x 15 - 35
----
Incline Curls
1 x 12- 30lbs
2 x 8 - 35
Wide Grip Upright Rows
3 x 20 - 65lbs
--------
Standing DB Curls
3 x 10 - 30lbs
DB Flyes:
1 x 15 - 35lbs
2 x 12 - 40
20 minutes walking with 20lb vest
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Vitamin B Complex
Green Tea Extract
Wendler's 5/3/1
2 Scoops Juggernaut HP
C20W1:
Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 165lbs
Set 3: 5 reps - 195lbs
Work sets
Set 1: 5 reps - 215lbs
Set 2: 5 reps - 245lbs
Set 3: 5 reps - 280lbs + 0= 5 total reps
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 245lbs+0= 5 total reps
Set 5: 5 Reps - 215lbs +5 = 10 total reps
Jogging in place 45 second intervals
BBB Set: - ATG Pause Squats
1 x 12 - 135
1 x 12 - 145
1 x 12 - 155
1 x 12 - 165
1 x12 - 175
DB Rows Supersetted
5 x 8 - 75lbs
Assistance Work:
BB Rows: - Focus on being more bent like Pendlay Rows
3 x 15 - 95lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 15 - 95lbs
w/ DB RDL
3 x 15 - 105lbs
22 minute cardio
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
2 scoops pre-workout
Arm Day:
Incline DB Curls: -
1 x 12 - 30
2 x 10- 35
4 x 5 - 40lbs
Superset with:
Plate Extensions
3 x 25 - 25lbs
3 x 20 - 35lbs
---
CGBP:
3 x 10 - 135
Hammer Up Slow Curl Down
3 x 8 - 40lbs
-------
BB Curls w/ Fat Grips
1 x 10 - 45lbs
2 x 10 - 55
Superset with
Decline DB Ext:
1 x 12 - 30
2 x 10 - 35lbs
----
Spider Curls:
3 x 8 - 25lbs
----
Preacher Curls
1 x 12 - 20
2 x 12 - 25lbs
-----
DB Curls - Slow Curl Down
3 x 5 - 40lbs
Superset with:
Dips
3 x 12 - BW
20 minute Walk with 20lb vest
Sunday Full day Of eats
[youtube]watch?v=1ZWKj5P4cic[/youtube]
Pre Workout:
2 Scoop Pre-workout
Wendler's 5/3/1
W2C20
Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 85lbs
Set 1: 3 reps - 95lbs
Set 2: 3 reps - 110lbs
Set 3: 3 reps - 125 - + 0 = 3 reps
Joker Sets
None today
Pyramid Sets
Set 4: 3 reps - 110lbs+2 = 5 rep total
Set 5: 3 reps - 95bs + 7 =10rep total
Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 25lbs
BBB Set: - Bench
3 x 10 - 135lbs
Supersetted with:
Side Flyes
5 x 20 - 17.5lbs
Assistance Work:
Superset:
Behind OHP
3 x 10 - 85
Decline DB Flyes:
3 x 15 - 35
----
Incline Curls
1 x 12 - 30
1 x 8 - 35
1 x 6 - 40lbs
Wide Grip Upright Row
1 x 20- 45lbs
2 x 18 - 65lbs
--------
Standing Alt. DB Curl - Wide
1 x 6 - 40
1 x 4 - 45
1 x 3 - 52.5
Flat Bench DB Fly - Focus on stretch
3 x 15- 35lbs
BB Curl - Focus on Negative - with Fat Gripz
3 x 8 - 45lbs
---
20 minutes walking with 20lb vest
Supplements
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
Wendler's 5/3/1
W2C20
Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 165lbs
Set 3: 5 reps - 195lbs
Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 230lbs
Set 2: 3 reps - 260lbs
Set 3: 3 reps - 295lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down: (I decided if I feel I can do my top set again I will do it instead of the Pyramid sets)
Set 4: 3 Reps - 295lbs +0 = 3 total reps
Set 5: 3 Reps - 295lbs+ 0= 3 total reps
Jogging in place - 45 second intervals
BBB Set: - Box Squats
5 x 10 - 155lbs
DB Rows Supersetted
5 x 8- 75lbs
Assistance Work:
UH BB Rows: - Focus on being more bent
3 x 15 - 115lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 5 - 115lbs
w/ DB RDL
3 x 15 - 105lbs
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
I also got my Mark Bell Sling Shot yesterday. So I'm looking forward to trying it out Saturday. I went with a Large and seems to fit my arms good, I could have probably got a XL and still been good. We will see once I start using it.
Wendler's 5/3/1
2 Scoop pre-workout
C20W3:
Bench Press:
Warm Up:
Set 1: 5 reps - 100
Set 2: 5 reps - 120
Set 3: 5 reps - 145
Set 1: 5 reps - 185
Set 2: 3 reps - 205
Set 3: 1 reps + - 230lbs +0 =1 total Reps
Joker Set Singles - With Sling Shot
1 x 2 - 230
1 x 1 - 240
1 x 1 - 250
Pyramid Down:
Set 4: 3 Reps - 205lbs +0 = 3 total reps
Set 5: 5 Reps - 185lbs +0 = 5 total reps
Superset
Side Flyes
8 x 15 - 20lbs
BBB Set: - Bench Press
(5 Sets)
3 x 10 -135lbs
2 x 10 - 145
Superset
Rear Delt Flyes
5 x 15- 30lbs
Assistance Work:
Seated OHP:
1 x 11 - 95
1 x 8 - 105
1 x 5- 115lbs
1 x 1 - 125lb
1 x 15 - 95lbs
- 1 x 20- 65lb
Superset:
Dips
5 x 12- BW
Superset
Behind Head OHP:
3 x 8 -90
Incline DB Flyes:
3 x 12 - 35lbs
Superset
Decline Flyes
1 x 12 - 30lbs
1 x 12 - 35
3 x 12 - 40
1 x 12 - 45
Lying down negative extensions
1 x 10 - 30lbs
1 x 10 - 35
4 x 6 - 40lbs
----
DB Chest Flyes
6 x 15 - 25lbs
Standing DB Curls:
4 x 10 - 25lbs
- 4 x 5 - 25lbs
Supplements
Juggernaut HP - 2 Scoops
1 scoop Cyclo REM
Whey Delite
Whey Isolate
Green Tea Extract
Vitamin B Complex
Wendler's 5/3/1
C20W3:
Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 135
Set 3: 5 reps - 155
Work Sets
Set 1: 5 reps - 195
Set 2: 3 reps - 220
Set 3: 1 reps - 245+ 0 -1rep total
Joker Sets
Pyramid Down:
Set 4: 3 reps- 220lbs + 0 reps - 3 total
Set 5: 5 reps - 205lbs + 0 - 5 total -
Back Off Squats: Increase weight if I hit 10+ reps.
5 x 10 - 155
DB Rows Supersetted
75lbs x 8 reps - between each set
--------------
BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
1 x 10 - 205
4 x 10 - 225
Back off set:
1 x 10 - 135lbs
Jogging intervals 1 minute
---
Assistance Work:
Superset Rack Pulls All Sets
1 x 5 - 255
1 x 3 - 275
1 x 2 - 300
Lunges
3 x 16 - 20lbs
----------------
Bulgarian Split Squats:
3 x 10 - +20lbs
Superset SLDL
3 x 8 - 205
-------------------
BB Calf Raises
4 x 18 - 95lbs
Pendlay Rows
4 x 15 - 95lbs
Shoulder Rolls
4 x 12 - 30lbs
Curls
4 x 10 - 30lbs
60 Min walk
[youtube]watch?v=SRG810RmKhI&feature=youtu.be[/youtube]
Pre Workout:
2 Scoop Juggernaut HP
Wendler's 5/3/1
W3C20:
Military Press
Warm Up:
Set 1: 5 reps - 55lbs
Set 2: 5 reps - 70lbs
Set 3: 5 reps - 85lbs
Set 1: 5 reps - 105lbs
Set 2: 3 reps - 115lbs
Set 3: 1 reps - 130lbs +2 reps - 3 total
Joker Sets
None
Pyramid Sets
Set 4: 3 reps - 115lbs+ 2- 5 rep total
Set 5: 5 reps - 105lbs +2 = 7 rep total
Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 30lbs
BBB Set: - Wide Grip Bench
2 x 10 - 135lbs
1 x 10 - 145
2 x 10 - 155
Supersetted with:
Side Flyes
5 x 20 - 17.5lbs
Assistance Work:
Superset:
Behind Neck OHP
3 x 10 - 90lbs -
Incline DB Flyes:
1 x 15 - 30lbs
2 x 15- 35
----
Incline Curls
1 x 12 - 30
1 x 8 - 35
1 x 5 - 40lbs
Wide Grip Upright Row:
1 x 20 - 65lbs
2 x 15 - 75lbs
--------
Standing Wide DB Curls
1 x 6 - 25lbs
- 1 x 5
1 x 6 - 30lbs
- 1 x 5
1 x 5 - 35lbs
- 1 x 5
DB Flyes:
1 x 20 - 30
2 x 20 - 35
22 min walk
Wendler's 5/3/1
C20W3:
Deadlift ( lowered weight to focus on grip strength using no straps/hooks)
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 165lbs
Set 3: 5 reps - 195lbs
Work sets:
Set 1: 5 reps - 245lbs
Set 2: 3 reps - 280lbs
Set 3: 1 reps - 310lbs +1 = 2 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 280lbs+2=5total reps
Set 5: 5 Reps - 280lbs+0= 5 total reps
Jogging Intervals between sets
BBB Set: - Box Squats
2 x 12 - 135
1 x 12 - 155
2 x 12 - 175
DB Rows Supersetted
5 x 8 - 75lbs
Assistance Work:
UH BB Rows: - Focus on being more bent
1 x 15 - 95
2 x 15 - 115
Lunges
3 x 16 - 20lbs
----
BB Rows:
1 x 15 - 115
1 x 15 - 135
1 x 10 - 185
w/ DB RDL
3 x 15 - 105lbs
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
2 scoops pre-workout
Arm Day:
Incline DB Curls: - (trying to go heavier)
1 x 12 - 30
1 x 12 - 35
2 x 8 - 40
1 x 2 - 45lbs
1 x 12 - 30lbs
Superset with:
Plate Extensions
2 x 25- 25lbs
2 x 25 - 35lbs
2 x 15 - 45lbs
---
CGBP -
1 x 10 - 135lbs
1 x 10 - 155lbs
1 x 8 -165
1 x 6 - 175
2 x 3 - 185
Superset with
Hammer Curls:
1 x 12 - 25lbs
1 x 12 - 30
1 x 12 - 35
1 x 12 - 40
1 x 8 - 45lbs
1 x 12 - 30lbs
----
Spider Curls:
3 x 10 - 25lbs
Superset with
Dips:
3 x 12 - BW + 20lbs
---------
Incline DB Curls: - (trying to go higher reps this round)
3 x 10 - 30lbs
Dips:
3 x 12 - BW + 20lbs
Standing DB Curls-
2 x 8 - 25
1 x 6 - 30
-----
20 minute Walk with 20lb vest
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
[youtube]watch?v=wxxFrRNlRAw&feature=youtu.be[/youtube]
Pre Workout:
2 Scoop Juggernaut HP
Wendler's 5/3/1
W1C21
Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 85lbs
Set 1: 5 reps - 95lbs
Set 2: 5 reps - 105lbs
Set 3: 5 reps - 120lbs + 0 reps - 1 total (Reset this weight for next week)
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 120lbs+ 0 - 5 rep total
Set 5: 5 reps - 120lbs +0= 5 rep total
I figure if I feel good enough after my top set I will continue with that weight on the "Drop sets" if not I will just lower the weight as required.
Bent Rear Delt Flyes(Leaning on Bench)
3 x 15 - 25lbs
5 x 15 - 30lbs
BBB Set: - Bench
5 x 10 - 135
Supersetted with:
Side Flyes
2 x 25 - 12
3 x 30 - 8
Assistance Work:
Superset:
Behind OHP:
3 x 8 - 95lbs
Incline DB Flyes:
3 x 25 - 15
----
Incline Curls
1 x 12- 30lbs
1 x 8 - 35
1 x 6 - 40lb
Dips
3 x 10 - BW +20lbs
--------
Standing DB Curls
2 x 10 - 25lbs
- 2 x 5 - 25lbs
1 x 8 - 30
- 1 x 4 - 30
DB Flyes:
3 x 20 - 25lbs
22 minutes walking with 20lb vest
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Vitamin B Complex
Green Tea Extract
Wendler's 5/3/1
2 Scoops Juggernaut HP
C21W1:
Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 185lbs
Set 3: 5 reps - 205lbs
Work sets
Set 1: 5 reps - 225lbs
Set 2: 5 reps - 225lbs ( Should have been 250)
Set 3: 5 reps - 225lbs + 0= 5 total reps ( Should have been 285)
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 225lbs+0= 5 total reps
Set 5: 5 Reps - 225lbs +0 = 5 total reps
I feel like this workout was horrible. I was suppose to hit 285 for my top set. However I could have, I know I could have if I felt good. I did previously lower the weight due to me wanting to start straying away from the straps about 2-3 weeks ago. But, Monday instead of doing treadmill cardio I decided to do Kettlebells because I wanted a change of pace and it has been well over a year since I have done that. It was fun, naturally lol. However Monday night and Tuesday morning I felt the aftermath hard! My hamstrings were tight as all heck and my lower back the same. And it felt no better this morning even after stretching and foam rolling Monday evening and this morning. But None the less I still gave it a good go on the deadlifts and my BBB Sets of squats. I just feel like I failed but atleast I kept going I guess. You will notice the rest of the workout sorta followed suit with light weight due to the tightness and soreness in my hamstrings and lower back. Just couldn't move like I normally have. More stretching and foam rolling today.
Jogging in place 45 second intervals
BBB Set: - ATG Pause Squats
5 x 10 - 135
DB Rows Supersetted
5 x 8 - 75lbs
Assistance Work:
BB Rows: - Focus on being more bent like Pendlay Rows
3 x 15 - 115lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 15 - 135lbs
w/ DB RDL
3 x 15 - 105lbs
22 minute cardio
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
Sunday Full day Of eats
[youtube]watch?v=3Au3nxn2OcM[/youtube]
Pre Workout:
2 Scoop Pre-workout
Wendler's 5/3/1
W2C21
Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 85lbs
Set 1: 3 reps - 100lbs
Set 2: 3 reps - 115lbs
Set 3: 3 reps - 130 - + 0 = 3 reps
Joker Sets
None today
Pyramid Sets
Set 4: 3 reps - 130lbs+0 = 3 rep total
Set 5: 3 reps - 115bs + 0 =3 rep total
Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 30lbs
BBB Set: - Bench
3 x 10 - 135lbs
Supersetted with:
Side Flyes
5 x 8 - 30lbs
Assistance Work:
Superset:
Behind OHP
3 x 12- - 65
DB Flyes:
3 x 16 - 35
----
Incline Curls
1 x 12 - 30
1 x 8 - 35
1 x 6 - 40lbs
Floor Press:
3 x 3 - 155lbs
--------
Standing Alt. DB Curl - Wide
2 x 8 -25lbs
1 x 5 - 30lbs
Dips:
3 x 12 - BW
---
20 minutes walking with 20lb vest
Supplements
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
Wendler's 5/3/1
W2C21
Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 170lbs
Set 3: 5 reps - 200lbs
Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 235lbs
Set 2: 3 reps - 270lbs
Set 3: 3 reps - 300lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 300lbs +0 = 3 total reps
Set 5: 3 Reps - 300lbs+ 0= 3 total reps
Jogging in place - 60 second intervals
BBB Set: - Full ROM ATG Squats with pause at bottom
5 x 10 - 65lbs
DB Rows Supersetted
5 x 8- 80lbs
Assistance Work:
UH BB Rows: - Focus on being more bent
3 x 12 - 135lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 8 - 170lbs
w/ DB RDL
3 x 15 - 105lbs
Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
Wendler's 5/3/1
C21W3:
Squats
Warm Up:
Set 1: 5 reps - 115lbs
Set 2: 5 reps - 135
Set 3: 5 reps - 160
Work Sets
Set 1: 5 reps - 205
Set 2: 3 reps - 225
Set 3: 1 reps - 250+ 0 -1rep total
Joker Sets
Pyramid Down:
Set 4: 3 reps- 225lbs + 0 reps - 3 total
Set 5: 5 reps - 225lbs + 0 - 3 total -
Back Off Squats: Full ROM
2 x 10 - 45
3 x 10 - 65
DB Rows Supersetted
80lbs x 8 reps - between each set
--------------
BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
5 x 10 - 205
Back off set:
1 x 10 - 135lbs
Jogging intervals 1 minute
---
Assistance Work:
Superset Rack Pulls All Sets
1 x 5 - 255
1 x 3 - 275
1 x 1- 300
Lunges
3 x 16 - 20lbs
----------------
Bulgarian Split Squats:
3 x 10 - +20lbs
Superset SLDL
3 x 8 - 205
-------------------
BB Calf Raises
4 x 18 - 95lbs
Pendlay Rows
4 x 15 - 95lbs
Shoulder Rolls
4 x 12 - 30lbs
Curls
4 x 10 - 30lbs
60 Min walk
[youtube]watch?v=VG_rkFr9ITg[/youtube]
Pre Workout:
2 Scoop Juggernaut HP
Wendler's 5/3/1
W3C21:
Military Press
Warm Up:
Set 1: 5 reps - 65lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 85lbs
Set 1: 5 reps - 105lbs
Set 2: 3 reps - 120lbs
Set 3: 1 reps - 135lbs +1 reps - 2 total
Joker Sets
None
Pyramid Sets
Set 4: 3 reps - 120lbs+ 0- 3 rep total
Set 5: 5 reps - 120lbs +0 = 5 rep total
Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 30lbs
BBB Set: - Wide Grip Bench - Working on better form here
3 x 10 - 135lbs
2 x 10 - 145
Supersetted with:
Side Flyes
5 x 8 - 30bs
Assistance Work:
Superset:
Behind OHP
3 x 12- - 65
DB Flyes:
3 x 15 - 35
----
Incline Curls
2 x 12 - 30
1 x 6 - 40lbs
Floor Press:
3 x 5 - 155lbs
--------
Standing Alt. DB Curl - Wide
2 x 10-25lbs
1 x 6 - 30lbs
Dips:
3 x 12 - BW + 20lbs
---
20 minutes walking with 20lb vest
Supplements
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force
Green Tea Extract
Vitamin B Complex
D-Aspartic Acid
Fenugreek
still lliftin?
i got back into lifting heavy again - was doin the light weight / hi rep thing, but still kinda like the heavy weight / lower rep sets;
and i stopped using whey and soy for protein and changed to bcaa's; feel better / no bloating at all; have you tried these?
i had a bad disc a few years ago - only 35 - spent almost 2 months in a wheelchair -
been stretching ever since and got back into lifting a couple years after;
now i'm curling more than i did in high school! and still benching my weight for a final set;
now i'm working on gettin some traps -
credz - you still lift?