My Workout Journal

[Credz]

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

[Credz]

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

[Credz]

[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

[Credz]

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

[Credz]

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

[Credz]

[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

[Credz]

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

[Credz]

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

[Credz]

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

[Credz]

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