My Workout Journal

[Credz]

Wendler's 5/3/1

W2C18

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

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 255lbs
Set 2: 3 reps - 290lbs
Set 3: 3 reps - 325lbs + 0= 3 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 290lbs +0 = 3total reps
Set 5: 3 Reps - 255lbs+ 2= 5 total reps

Hip Thrusters - Supersetted
8 x 15 - BW

BBB Set: - Box Squats
1 x 12 - 155
1 x 12 - 165
1 x 12 - 175
1 x 12 - 185
1 x 10 - 200

DB Rows Supersetted
5 x 8- 75lbs

Assistance Work:
BB Rows: - Focus on being more bent
1 x 11 - 135lbs
2 x 8 - 185
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent
3 x 8 - 185lbs
w/ DB RDL
3 x 15 - 105lbs

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls: -
1 x 15 - 25
5 x 10 - 30

Superset with:
Plate Extensions
6 x 30 - 25lbs

---
BB Curls w/ Fat Grips
2 x 10 - 45lbs
2 x 10 - 55lbs

Superset with
Decline DB Ext:
2 x 12 - 20lbs
2 x 12 - 25lbs
----
Spider Curls:
3 x 15 - 20
-----
Preacher Curls
3 x 12 - 20

------
Standing DB Curl - Hammer Up- Slow Curl Down
4 x 10 - 20lbs

Superset with
Plate Ext:
4 x 25 - 35lbs

---------
DB Curls with Hold at top
3 x 10 - 20lbs

20 minute Walk with 20lb vest

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force

[Credz]

Wendler's 5/3/1

2 Scoop pre-workout


C18W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 120
Set 3: 5 reps - 140

Set 1: 5 reps - 175
Set 2: 3 reps - 200
Set 3: 1 reps + - 220lbs +0 =1 total Reps
[b]Joker Set Singles[/b
None
Pyramid Down:
Set 4: 3 Reps - 200lbs +0 = 3 total reps
Set 5: 5 Reps - 175lbs +0 = 5 total reps

Superset
Side Flyes
8 x 15 - 20lbs

BBB Set: - Bench Press
(5 Sets)
5 x 10 -135lbs

Superset
Rear Delt Flyes
5 x 15- 30lbs

Assistance Work:
Seated OHP:
1 x 10 - 95
1 x 10 - 100
1 x 8- 105lbs
2 x 5 - 110lbs
- 1 x 5- 95lb

Superset:
Dips
5 x 8 - BW

Superset
Behind Head OHP:
3 x 10 - 80

Incline DB Flyes:
1 x 18 - 30
1 x 12 - 35lbs

Superset
DB Shrugs
6 x 10 - 75lbs

Lying down negative extensions
1 x 12 - 25
1 x 12 - 30lbs
2 x 8 - 35lbs
1 x 2 - 40lbs

----
DB Chest Flyes
1 x 18 - 25
1 x 16 - 30
1 x 15 - 35
3 x 12 - 40

Standing DB Curls:
1 x 15 - 20lbs
1 x 12 - 25
1 x 12 - 30
1 x 10 - 35
2 x 8 - 35

Extensions:
6 x 15 - 35lbs

Supplements
Juggernaut HP - 2 Scoops
1 scoop Cyclo REM
Whey Delite
Whey Isolate

[Credz]

Wendler's 5/3/1

C18W3:

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

Work Sets
Set 1: 5 reps - 210
Set 2: 3 reps - 235
Set 3: 1 reps - 265+ 0 -0 rep total
Joker Sets

Pyramid Down:
Set 4: 3 reps- 230lbs + 0 reps - 3 total
Set 5: 5 reps - 200lbs + 0 - 5 total -

Back Off Squats: Increase weight if I hit 10+ reps.
2 x 12 - 135
2 x 12 - 145
2 x 12 - 155lbs

DB Rows Supersetted
75lbs x 8 reps - between each set
--------------

BBB Set: - Deadlift- Increase weight if I hit 10+ reps.
2 x 10 - 205
3 x 10 - 215
Back off set:
1 x 10 - 135lbs

Jogging intervals 1 minute

---
Assistance Work:
Superset Rack Pulls All Sets
3 x 1 - 300lbs
Lunges
3 x 16 - 20lbs

----------------
Bulgarian Split Squats:
1 x 8
1 x 8
1 x 8 - +20lbs
Superset SLDL
1 x 15 - 135lbs
2 x 15 - 155lbs
-------------------
BB Rows
4 x 15 - 95lbs
w/ DB calf Raises
- 75lbs 4 x 8
w/ Chin Ups
- BW - 4 x 8
w/ DB Curls
- 30lbs 4 x 5

60 Min walk

[Credz]

[youtube]watch?v=66meQDLFxds[/youtube]

Pre Workout:
2 Scoop Juggernaut HP


Wendler's 5/3/1

W3C18:

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 5 reps - 110lbs
Set 2: 3 reps - 125lbs
Set 3: 1 reps - 140lbs + 0 reps - 1 total
Joker Sets
None
Pyramid Sets
Set 4: 3 reps - 125lbs+ 1- 4 rep total
Set 5: 5 reps - 110lbs +3 = 8 rep total

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

BBB Set: - Wide Grip Bench
1 x 12 - 135lbs
4 x 10 - 135lbs

Supersetted with:
Side Flyes
5 x 20 - 17.5lbs

Assistance Work:
Superset:
Behind Neck OHP
3 x 10 - 85lbs

Decline DB Flyes:
1 x 20 - 30lbs
1 x 20 - 40
1 x 18 - 45

----
Incline Curls
1 x 12 - 25lbs
1 x 10 - 30
1 x 8 - 35

Wide Grip Upright Row:
2 x 20 - 45lbs
1 x 20 - 55lbs
--------
Standing DB Curls
1 x 12 - 25lbs
1 x 10 - 30lbs
1 x 8 - 35lbs

DB Flyes:
1 x 20 - 30lbs
1 x 15 - 40
1 x 12 0 45

BB Curls - w/ fat gripz
2 x 10 -45lbs
1 x 10 - 55lbs

20 min walk

[Credz]

Wendler's 5/3/1

C18W3:

Deadlift
Warm Up:
Set 1: 5 reps - 145lbs
Set 2: 5 reps - 180lbs
Set 3: 5 reps - 220lbs
Work sets:
Set 1: 5 reps - 270lbs
Set 2: 3 reps - 310lbs
Set 3: 1 reps - 345lbs +0 = 1 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 310lbs+ 1= 4 total reps
Set 5: 5 Reps - 270lbs+ 2= 7 total reps

Jogging Intervals between sets

BBB Set: - Box Squats
1 x 12 - 135
1 x 12 - 155
1 x 12 - 170
2 x 10 - 185

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
BB Rows: - Focus on being more bent
3 x 15 - 105lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on heavier reps
3 x 5 - 205lbs
w/ DB RDL
3 x 15 - 105lbs

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls: -
1 x 12 - 25
1 x 12 - 30
4 x 8 - 35

Superset with:
Plate Extensions
6 x 30- 25lbs

---
BB Curls w/ Fat Grips
1 x 12 - 45lbs
1 x 12 - 55lbs
1 x 12 - 60lb

Superset with
Decline DB Ext:
1 x 12 - 25lbs
2 x 12 - 30lbs
----
Spider Curls:
1 x 15 - 20
2 x 10 - 25
----
Preacher Curls
1 x 10 - 20
2 x 10 - 25

----------------

Standing DB Curls
1 x 12 - 25lbs
1 x 10 - 30lbs
1 x 8 - 35lbs

w/ Standing Behind head DB Ext.
3 x 25 - 10

20 minute Walk with 20lb vest

[Credz]

Wendler's 5/3/1

2 Scoop Juggernaut HP

C19W1

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 120
Set 3: 5 reps - 145

Set 1: 5 reps - 155
Set 2: 5 reps - 180
Set 3: 5 reps + - 20lbs +0rep = 5 total
Joker Set
--
Pyramid Down:
Set 4: 5 Reps - 180lbs = 5 reps
Set 5: 5 Reps - 155lbs + 5= 10 reps

Superset side flyes
3 x 20- 15lbs
3 x 20 - 20lbs

BBB Set: - Bench Press - Wide Grip Elbows Flared
1 x 12 - 135
2 x 12 - 145
1 x 10 - 150

Superset Seated Rear Delt Raises
5 x 20 - 30lbs

Assistance Work:
Seated OHP:
1 x 10 - 95
1 x 8 - 105
1 x 5 - 115
1 x 2 - 125
1 x 10 - 95

Superset;
Dips
5x 10 - BW

Superset
Behind Head OHP:
1 x 12 - 75lbs
2 x 12- 85lb

Incline flys: (focus on the stretch)
1x 15 - 35lbs
1 x 12 - 40lbs
1 x 12 - 45lbs

Superset
Single Arm Shrugs
6 x 12 - 75lbs

Slow DB Negatives
1 x 10 - 30
2 x 10 - 35
3 x 6 - 40lbs

Plate Raise:
6 x 15 - 22.5lb

----
DB Flyes
1 x 30 - 25lbs
1 x 20 - 30lbs
1 x 15 - 35lbs
3 x 12 - 40lbs

DB Curls
1 x 12 - 25
1 x 12 - 30
3 x 8 - 35
1 x 5 - 40lbs
- 1 x 5 - 35
- 1 x 5 - 30
- 1 x 5 - 25
- 1 x 5 - 20

60 minute walk


Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force

[Credz]

Wendler's 5/3/1

2 scoop Juggernaut HP

C19W1

Squats
Warm Up:
Set 1: 5 reps - 115lbs
Set 2: 5 reps - 145
Set 3: 5 reps - 175

Work Sets
Set 1: 5 reps - 185
Set 2: 5 reps - 215
Set 3: 5 reps - 245+ 1 reps = 6 rep total
Joker Sets

Pyramid Down:
Set 4: 5 Reps - 215lbs+1= 6 total
Set 5: 5 Reps - 185lbs+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
3 x 1 - 300lbs
-----
Bulgarian Split Squats:
1 x 10 -BW
2 x 10 - BW +10lbs
SLDL
1 x 15 - 135lbs
1 x 15 - 155
1 x 10 - 185lbs

Standing DB Calf Raises:
4 x 8 - 75lbs
- w/ 4 x 10 - Pull Ups - BW
- w/ 4 x 15 - Pendlay Rows - 95lbs

60 Minutes Walking

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force

[Credz]

2 Scoop Juggernaut HP


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
- 15 Russian Twists - 25lbs

30 Minutes Cardio

Supplements Used
Juggernaut HP
Whey Delite
Whey Isolate
Cyclo REM
Infinite Force