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
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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
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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
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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
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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
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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
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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