Back/Hams - Routine 1: 7/12/11

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

Shoulders/Bi's: 7/2/11 - Routine A

Worked out with an excrutiating headache thinking that exercise might make me feel better....wrong! Not my best workout, but I got it done.

Barbell military press (5/3/1)
45 x 5
50 x 3
55 x 1

Seated side lateral raises
8's x 12, 12
10's x 12

Front raises
8's x 15, 15, 15

Rear delt raises (w/ dumbbells parallel)
5's x 12
7.5's x 12, 12

Rear delt raises (w/ dumbbells pointing outward)
5's x 12
7.5's x 12, 12

Barbell curl
30 x 8 (warm up)
40 x 6, 6

Concentrated dumbbell curl
12 x 12, 12

Supplements
Multivitamin
Fish Oil
Champion Nutrition Met Max
Optimum Nutrition BCAAs

Did not count macros today - little appetite due to headache, but made sure I got in pre/post workout meals

Back/Hams: 6/30/11 - Routine A

Deadlift (5/3/1)
90 x 8 (warm up)
105 x 5
120 x 3
135 x 3

Lat pulldown (wide)
32.5 x 10 (warm up)
35 x 6, 6, 6

Seated cable row
60 x 12, 12, 12

Seated high cable row (wide)
40 x 12, 12, 12

Lying leg curl
65 x 10, 10, 10

Single leg curl
30 x 12, 12, 12 (each leg)

Cardio
stationary bike for 20 min

Macros
Protein: 140g
Carbs: 160g
Fat: 35g

Supplements:
Multivitamin
Fish oil
Champion Nutrition Met Max
Optimum Nutrition BCAAs

6/28/11: Chest/Tris - Routine A

Bench Press (5/3/1)
45 x 15 (warm up)
65 x 5
70 x 3
75 x 1

Incline DB press
17.5's x 10 (warm up)
27.5's x 6
30's x 5
27.5's x 6

Push-ups
0 x 12
0 x 10
0 x 11

Tricep pressdown
20 x 10 (warm up)
30 x 10, 10

Lying DB extension
15's x 10, 10

1 - handed pressdown
5 x 12, 12 (each arm)


No cardio today


Macros
Protein: 140g
Carb: 160g
Fat: 35g

Supplements
Multivitamin
Fish Oil
Champion Nutrition Met Max (pre/post workout)
Optimum Nutrition BCAAs (pre/post workout)

6/27/11: Quads - Routine A

Squat (5/3/1):
95 x 10, 10
110 x 5
125 x 3
140 x 5 (did 5 reps instead of 1 for more of a challenge - feeling strong today!)

Leg Extension:
70 x 10, 10, 10

Split Squat (DB):
12 x 12, 12, 12 (each leg)

Leg Press:
100 x 15, 15

Cardio:
20 minutes on stationary bike

Macros:
Protein - 140g
Carb - 160g
Fat - 35g

Supplements:
Multivitamin
Fish Oil
Champion Nutrition Met Max (pre/post workout)
Optimum Nutrition BCAAs (pre/post workout)