Saturday, September 26, 2015

W/E 9/26

3rd week done!  5-3-1 week and it was pretty good!  Definitely skipping the deload week this week and pushing through.  Just getting used to the routine and adjusting.

Day 1
BB Squat
3 warms, 110/5, 125/3, 140/4  should have got more on this.  Shooting for 10 on all last sets next week.
Front squats:
2 warms, 45/2  these are getting easy!
Leg curls:
2 warms, 40/12, 12
Leg ext:
40/15 x 5
abs :
3x15

Day 2
Bench Press
3 warms, 80/5, 90/3, 100/6
Incline DB press
2 warms, 32/10, 10
DB flys:
1 warm, 28/10, 10
Tri ext:
1 warm, 24/10, 28/10
Tri pushdown:
1 warm 40/10, 10

Day 3
Deads:
3 warms, 90/5, 100/3, 115/10
One arm rows:
19/15 x 5
Wide Grip PD
2 warms, 65/12, 12
Low cable row:
60/15 x 5

Day 4
Military Press
3 warms, 45/5, 50/3, 55/10
side laterals:
2 warms, 15/12, 12
Face pulls:
2 warms, 40/10, 10
EZ bar curls:
2 warms, 40/12, 12
Hammer curls:
10/12, 15/12, 19/12, 12

Sunday, September 20, 2015

W/E 9/19

2nd week in on 5-3-1 plan and loving it!  We are going to skip the deload week and maybe next since I've read you can skip the first two cycles.  I also realized I wrote the wrong numbers for my first squat day, they were my 2nd week weight, so I ended up doing them again.

This week we also had some schedule conflicts so I did two of the workouts on my own.  I really love training with my friend, but I'm going to make sure I don't miss any of my workouts unless I'm in the hospital!  
Here is how the week went:

Day 1:
BB Squat: 3 warm up sets (forever now known as warms) 100/3, 115/3, 130/6
Front Squats: 5 x 15 @ 35 these are feeling less awkward and ready to move the weight up.
Leg curls: 2 warms, 40/10, 12
Leg ext: 1 warm, 50/10, 10
abs 3 sets

Day 2
Bench press: 3 warms, 75/3, 85/3, 95/10
Incline DB press: 2 warms, 35/10, 10
Flys: 1 warm, 28/10, 10
Tri ext: 1 warm, 24/10,10
Tri pushdown: 1 warm, 40/12, 12

Day 3
Deads: 3 warms, 85/3, 95/3, 110/10
one arm row: 5x15 @ 19
Wide grip PD: 2 warms 65/10,10
Low cable rows: 5x15 @60

Day 4
Military Press: 3 warms, 40/3, 50/3, 55/10
Side laterals: 2 warms, 15/12, 12
Face pulls: 1 warm, 35/12, 12
EZ bar curls: 2 warms, 40/12, 12
preacher curls: 2 warms, 15/12, 12

Sunday, September 13, 2015

9/7-9/12

As I figured once the students were back and school started things would get crazy and it did!  The best part is that we kept up our workouts and I did an awesome job with my food intake.
My lifting partner went on a weekend trip last weekend and didn't get back until late Monday and then had to babysit her nieces in the city on Friday night so we had to change our schedule to Tues, Weds, Thurs, Sat.  We also started our 5/3/1 program and oh boy I am in heaven!!!  LOL, math and working out my two favorite things.  It is so much fun doing the calculations to figure out our weights based on the percentages.  We are following the bodybuilding routine and its recommended not to go to far on the last set, so some of them are only 1 or 2 over.  For those of you who don't know what 5/3/1 is, you can read about it here.

Tuesday:
Squat:  55/10, 70/10, 85/10, 100/5, 115/5, 130/6
Front squats: 30/15 x 5
Leg curls: 25/10, 10, 40/10, 10
Leg extensions: 40/10, 50/10, 10
abs 3 x 15

Wednesday:
Bench Press: 45/10, 60/10, 70/10, 70/10, 80/5, 90/10  (Too light!)
Incline DB press: 19/10,10, 32/10,10
DB Flys: 19,10, 28/10,10
Tricep ext: 15/12, 24/10, 10
Tri pushdown: 20/10, 40/10, 10

Thursday:
Deadlifts: 45/10, 65/10, 10, 80/5, 90/5, 100/10  (light)
One arm rows: 19/15 x 5
Wide grip pulldowns: 50/10, 10, 65/10, 10
Low cable rows: 50/15, 55/15 x 4

Saturday:
Military Press: 25/10, 30/10, 10, 40/5, 45/5, 50/10
Side laterals: 10/10, 10, 15/10, 10
Face pulls: 20/10, 10, 30/10, 10
EZ bar curls: 30/10, 10, 40/10, 10
Preacher curls: 8/12, 10/12, 12  (too light!)

Friday, September 4, 2015

9/1-9/4

Another solid week in the books!

9/1:
Squat:  45/10, 10 ,120/10, 10, 125/10, 10
SLDL: 45/10, 10, 75/10, 10
One arm row: 15/10, 24/10, 10
Close grip pulldowns: 50/12, 70/10, 12
BB curls:  30/10, 40/10, 10
abs: 8/15, 10/12,12

9/3
Bench Press: 45/10, 65/10, 10, 90/10, 10, 10
Incline press: 19/10,10, 32/10,10
side laterals: 10/15,15, 13/15, 15
OH bar press:  20/10, 30/10,10
Tricep ext: 15/10, 24/10,10
Rope press: 25/10, 30/10, 10

9/4
Squat: 45/10, 65/10, 10, 95/10, 10 ,10
Leg curls: 25/12, 12, 40/10,10
wide grip pulldowns: 50/12, 12, 65/10, 10
Tbar rows: 65/10, 75/10, 10
Alt DB curls: 15/10, 24/10, 10
abs: 3 sets

Want to change things up starting next week or the week after.  Looking to go back to a 5/3/1 routine and start throwing in deads!

I am clearly not in school mode yet since I had my dates all wrong! LOL