Today I began my 2nd wave of 5/3/1. Wave 1 was a great success!
Deadlift (5 rep week)
95 x 5
110 x 5
125 x 5
Lat pulldown wide-grip
32.5 x 10 (warm up)
35 x 8, 8, 8
Bent over dumbbell row (both arms together)
15's x 15, 15, 15
Seated row (both arms)
60 x 12, 12, 12
Seated row (both arms, wide-grip/high pull)
35 x 12, 12, 12
Lying leg curl
50 x 10
55 x 10
60 x 10, 10
Single leg curl
30 x 12, 12,12 each leg
No cardio today
Supplements
Multivitamin
Fish Oil
Optimum Nutrition BCAAs
Champion Nutrition Met Max
Macros
Protein: 140g
Carbs: 160g
Fat: 35g
