tales from the rhino pit
Monday, April 30, 2012
531 cycle 4 week 3 day 2 bench
Warm up sets
115 x 5
145 x 5
175 x 5
Working sets
225 x 3
255 x 3
295 x 4
Assistance work
Flat bench @ 225 x 15
225 x 5 for 5 sets
Ab wheel x 10 for 5 sets
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Sunday, April 29, 2012
531 cycle 4 week 3 day 1 dead lift
Warm up sets
195 x 5
245 x 5
295 x 5
Working sets
375 x 3
425 x 3
475 x 6
Assistance work
Chin ups x 2 for 10 sets
Pendlay rows @ 225 x 5 for 5 sets
Dumbell rows @ 90 x 5 for 5 sets
Published with Blogger-droid v1.7.4
Friday, April 27, 2012
531 cycle 4 week 2 day 4 military press
Warm up sets
85 x 5
105 x 5
125 x 5
Working sets
145 x 4
165 x 3
195 x 4
Assistance work
Military press @ 135 x 10 for 5 sets
Dumbell shrugs @ 135 each x 15 for 4 sets
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Thursday, April 26, 2012
531 cycle 4 week 2 day 3 squat
Warm up sets
165 x 5
205 x 5
245 x 5
Working sets
285 x 3
325 x 3
365 x 11
Assistance work
Ab wheel x 12 for 5 sets
Standing barbell calf raises
@ 455 x 10 for 5 sets
Published with Blogger-droid v1.7.4
Monday, April 23, 2012
531 cycle 4 week 2 day 2 bench
Warm up
115 x 5
145 x 5
175 x 5
Working sets
205 x 5
235 x 3
275 x 7
Assistance work
Flat bench @ 225 x 10 for 4 sets
Skull crushers @ 70 x 10 for 4 sets
Published with Blogger-droid v1.7.4
Sunday, April 22, 2012
531 cycle 4 week 2 day 1 dead lift
I goofed and used two 35lb plates instead of 25's ...lulz
Warm up sets
215 x 5 (should have been 195)
245 x 5
315 x 5 (should have been 295)
Working sets
345 x 3
415 x 3 (should have been 395)
445 x 8
Pendlay rows @ 225 x 5 for 5 sets
Dumbell rows @ 90 x 5 for 5 sets
Published with Blogger-droid v1.7.4
Friday, April 20, 2012
531 cycle 4 week 1 day 4 military press
Warm up sets
85 x 5
105 x 5
125 x 5
Working sets
135 x 5
155 x 5
175 x 9
Assistance work
High pulls at 200 x 5 for 5 sets
Military press @ 135 x 5 for 5 sets
Published with Blogger-droid v1.7.4
Thursday, April 19, 2012
531 cycle 4 week 1 day 3 squats
Warm up sets
165 x 5
205 x 5
245 x 5
Working sets
265 x 5
305 x 5
345 x 13
Standing barbell calf raises
425 x 10 for 5 sets
Ab wheel x 10 for 5 sets.
Published with Blogger-droid v1.7.4
Monday, April 16, 2012
531 cycle 4 week 1 day 1 bench press
Warm up sets
115 x 5
145 x 5
175 x 5
Working sets
195 x 5
225 x 5
245 x 12
Assistance work
Flat bench @ 225 x 5 for 5 sets
Skull crushers @ 75 x 10 for 5 sets
Ab wheel x 10 for 5 sets
Published with Blogger-droid v1.7.4
Sunday, April 15, 2012
531 cycle 4 week 1 day 1 dead lift
Warm up sets
195 x 5
245 x 5
295 x 5
Working sets
325 x 5
375 x 5
425 x 10
Assistance work
Pendlay rows @ 225 x 5 for 5 sets
Chin ups x 2 for 5 sets
Tbar rows @ 225 x 5 for 5 sets
EZ bar curls @ 80 x 10 for 5 sets
Published with Blogger-droid v1.7.4
Friday, April 13, 2012
531 cycle 3 week 3 day 4 military press
Warm up sets
75 x 5
95 x 5
115 x 5
Working sets
145 x 3
165 x 3
185 x 6 pr.
Push press 225 x 1 pr.
Assistance work
High pulls @ 225 x 5 for 2 sets
High pulls @ 185 x 5 for 5 sets
Military press @ 135 x 5 for 10 sets
Published with Blogger-droid v1.7.4
Thursday, April 12, 2012
531 cycle 3 week 3 day 3 squat
Warm up sets
155 x 5
195 x 5
235 x 5
Working sets
295 x 3
325 x 3
365 x 8
Assistance work
Chins x 2 for 5 sets
Pull ups x 2 for 5 sets
Standing calf raises @ 405 x 10 for 5 sets
Ab wheel x 10 for 5 sets
Published with Blogger-droid v1.7.4
Monday, April 9, 2012
531 cycle 3 week 3 day 2 bench
Warm up sets
115 x 5
145 x 5
175 x 5
Working sets
210 x 3
245 x 3
265 x 9
Assistance work
Really wide grip bench @ 175 x 10 for 5 sets
Skull crushers @ 70 x 10 for 5 sets
Published with Blogger-droid v1.7.4
Sunday, April 8, 2012
531 cycle 3 week 3 day 1 dead lift
Warm up sets
195 x 5
235 x 5
285 x 5
Working sets
355 x 3
405 x 3
455 x 6
Assistance work
Chins x 2 for 10 sets
Ab wheel x 15 for 4 sets
Published with Blogger-droid v1.7.4
Friday, April 6, 2012
531 cycle 3 week 2 day 4 military press.
Warm up sets
75 x 5
105 x 5 (oops lol 5 am bar load = fail)
115 x 5
Working sets
135 x 3
150 x 3
170 x 9 almost had 10 but my head was out of it...
Assistance work
High pulls @ 185 x 5 for 10 sets
Military press @ 115 x 10 for 5 sets
Published with Blogger-droid v1.7.4
Thursday, April 5, 2012
531 cycle 3 week 2 day 3 squat
Warmup cardio 10 min on the new elyptical (sp?) Warm up sets
155 x 5
195 x 5
235 x 5
Working sets
275 x 3
315 x 3
345 x 11
Assistance
Chins x 3 for 10 sets
Standing calf raises @ 405 x 10 for 5 sets
Published with Blogger-droid v1.7.4
Tuesday, April 3, 2012
531 cycle 3 week 2 day 2 bench
Warm up
115 x 5
145 x 5
175 x 5
Working sets
195 x 3
225 x 3
250 x 11
Assistance work
Flat bench wide grip
@170 x 10 for 5 sets
Published with Blogger-droid v1.7.4
Sunday, April 1, 2012
531 cycle 3 week 2 day 1 dead lift
Warm up sets
195 x 5
235 x 5
285 x 5
Working sets
335 x 3
375 x 3
425 x 9
Assistance
Tbar rows @ 205 lbs x 10 for 5 sets
Ab wheel x 15 for 4 sets
Ez bar curlzzzzzzzzzzzzzz @ 70 x 10 for 5 sets.
Published with Blogger-droid v1.7.4
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