Back/Hams: Routine B - 8/15/11

Today I began a new wave of 5/3/1, killed hams and back. I also changed my cardio up a little and did a morning trail run rather than the usual stationary bike, which I really enjoyed!

Cardio
Moderately intense trail run for 30 min


Deadlift (5 rep week)
100 x 5
115 x 5
130 x 5

Super-Set:

Lat Pulldown (underhand)
27.5 x 12 (w/u)
40 x 10, 10

T-Bar Row
30 x 10, 10

Close-grip low row
55 x 12, 12, 12

Wide-grip high row
45 x 12, 12, 12

Good Mornings
50 x 12, 12, 12

Machine Leg Curls (both together)
65 x 8, 8

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax
Optimum Nutrition Whey
Glutamine powder

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

Chest/Tri's: Routine B - 8/12/11

Bench Press (deload week)
45 x 5, 5
50 x 15

Inclined DB press
22.5 x 12
25 x 10, 10, 10

Cable Crossover
10 x 12, 12, 12

Push-Ups
8, 8, 8, 8

Tricep Rope Pressdown
15 x 15
25 x 12, 12

Lying Barbell Extension
30 x 12, 12

Cardio
20 min at the track - moderate pace


Finished up the week strong. Ready to start a new round of 5/3/1 on Monday & incorporate some super-sets into my workouts next week. My big goal for this next round of 5/3/1 is to hit 15 reps with the 45lb bar on military press so I can finally start adding on some plates!

Quads: Routine B - 8/11/11

Squat (deload week)
90 x 5
100 x 5
105 x 5

Leg Extension
70 x 10, 10, 10

Barbell Step Lunge
65 x 12, 12, 12 (each leg)

Machine Leg Press
85 x 20, 20

Seated Calf Raises
25 x 15, 15, 15

Supplements:
Multivitamin
Fish Oil
BCAA's
Champion Nutrition Met Max
Optimum Nutrition Whey Protein

Shoulders/Bi's: Routine B - 8/9/11

Military Press (deload week)
45 x 5, 5, 10





Seated Side Laterals
8's x 10, 12, 12





Standing dumbbell Press
15's x 15, 15, 15, 15





Floor Raises
8's x 10, 10, 10 (each arm, front & side raises as 1 rep)





Inclined dumbbell Curl
15's x 6, 6, 6





Super-Set:

Cable Curl (single-arm)
10 x 12, 12, 12

Preacher Curl (single-arm)
10 x 12, 12, 12





Cardio:
20 min on stationary bike

Back/Hams: Routine B - 8/8/11

Deadlift (deload week)
85 x 5
95 x 5
100 x 5

Lat Pulldown w/ palms up
27.5 x 10
40 x 8, 8, 8

T-bar Row
25 x 8
30x 8, 8, 8

Wide-grip high row
45 x 12, 12, 12

Close-grip row
55 x 12, 12, 12

Good Mornings
45 x 12, 12, 12

Leg Curls (single leg)
35 x 12, 12, 12 (each leg)

Cardio:
1/2 hour moderate intensity on bike

Supplements:
Multivitamin
Fish Oil
All-Out
MetMax
BCAAs

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

Chest/Tri's: Routine B - 8/5/11

End of my 2nd round of 5/3/1!


Bench Press (5/3/1 week)
50 x 10 (warm up)
55 x 5
60 x 5
65 x 5

Slight inclined dumbbell press
22.5's x 12, 12, 12

Cable crossover
10 x 12, 12, 12

Tricep dips (w/ 40lb assist)
15, 13, 10, 10


Super Set:

Rope pressdown
20 x 15, 15, 15

Lying barbell extension
30 x 12
25 x 12, 12

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax

Quads: Routine B - 8/4/11

Squat (5/3/1 week)
5 x 115
3 x 130
4 x 145

Hack Squat
70 x 10, 10

Barbell Step Lunge
65 x 10, 10, 10 (each leg)

Leg Press
90 x 20, 20, 20

Seated Calf Raises
20 x 20, 20, 20

Cardio:
20 min on bike

Supplements:
Multivitamin
Fish Oil
BCAAs
Champion Nutrition MetMax