Monday, February 27, 2012

reduex 531- cycle 2- week 1- day 2- bench

Warm up sets

110 x 5
140 x 5
165 x 5

Working sets

180 x 5
205 x 5
235 x 11

Chins x 1 for 10 sets.

Close grip bench
@135 x 10 for 5 sets
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Sunday, February 26, 2012

reduex 531 cycle 2 week 1 day 1 dead lift.

Warm up sets.

185 x 5
230 x 5
275 x 5

Working sets

300 x 5
345 x 6 (oops, got carried away because they were so fast lol)
395 x 10 this felt way to hard but then again I'm still sick......oh well.

Energy is still pretty low from this cold so assistance work was tough...

Chins 1 for 10 sets. I tried to do these as dead slack as possible. Absolutely killed me lol

Tbar rows @ 180 x 10 for 5 sets.

Dumbell curls @ 35 x 10 for 5 sets

First workout back. Not bad but it does show that my energy is hit bad....lol
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Tuesday, February 7, 2012

531 cycle 2 week 3 day 2 dead lift

Warm up

185 x 5
230 x 5
275 x 5

Working sets

345 x 5
390 x 5
440 x 5 pr

Assistance work

Chins x 2 for 6 sets

Pendlay rows @ 185 x 5 for 5 sets

I am trashed but happy I got 440 for 5 reps.
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Monday, February 6, 2012

531 cycle 2 week 3 day 1 bench

Warm up

110 x 5
140 x 5
165 x 5

Working sets

205 x 5
235 x 3
260 x 5

Assistance

Flat bench
150 x 10 for 5 sets

Chin ups x 2 for 5 sets.
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Friday, February 3, 2012

531 cycle 2 week 2 day 4 military press

Warm up

75 x 5
95 x 5
110 x 5

Working sets

130 x 3
150 x 3
165 x 5 ....not happy with this at all!

Assistance work

Military press @ 110 x 10 for 5 sets

Chin ups x 2 for 10 sets

High pulls @ 150 x 10 for 5 sets
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Thursday, February 2, 2012

531 cycle 2 week 2 day 3 squat

Warm up sets

150 x 5
190 x 5
225 x 5

Working sets

265 x 3
300 x 3
340 x 9
185 x 10 ( was going to do 4 more sets but f that noise)

Assistance work

Ab wheel x 15 for 4 sets

Dead hang pull ups (because wooster can't do em)
x 2 for 10 sets.
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