[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
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Incline Curls
2 x 12 - 30
1 x 6 - 40lbs

Floor Press:
3 x 5 - 155lbs
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Standing Alt. DB Curl - Wide
2 x 10-25lbs
1 x 6 - 30lbs

Dips:
3 x 12 - BW + 20lbs

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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