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Strong workouts man, you made some nice gains on the photos on the front page. I just started 5/3/1 myself and enjoying it. You been deloading every 4th week after your first run through? I saw you...

Looking massive dude. I like your take on the 5/3/1 as well, looking strong as hell. Ill be following a long and getting some ideas for my own workout.

Looking good in here Bob, you have made a lot of progress since the last time I talked with you. Dedicated as ever, hope life is going well for you. Keep hitting it hard, looks like it is paying off...

2/26/2013 Wave B: Bench

Bench Press:
125 x 5, 145 x 3, 165 x 8

Incline DB Press Superset Weighted Hammer Chins: Assistance Lift:
40 x 8, 45 x 8, 55 x 12 / +10 x 5, 4, 4

T-Bar Rows...

2/25/2013 Wave A Deadlifts


Deadlifts: 120 x 5, 150 x 5, 180 x 3
195 x 5, 225 x 5, 255 x 12, 295 x 1

Box Squats:
95 x 10, 135 x 10, 175 x 12

Leg Press:

2/23/2013 Wave A Military Press:

Military Press: 40 x 5, 55 x 5
70 x 5, 80 x 5, 90 x 11, 105 x 1

CG Bench:
75 x 10, 90 x 10, 110 x 12
Superset
Pull-Ups: (overhand grip)
BW X 6, 6, 6,...

Wave 1: Squat 5/3/1 (5,5,*)

Squats: 95 x 5, 120 x 5, 135 x 3
155 x 5, 175 x 5, 195 x 10, 215 x 1, 215 x 1

SLDL: Assistance
120 x 10, 150 x 10, 185 x 12

Leg Press:
200 x 15, 15, 15

2/20/2013 Wed: Bench Day (Wave A)

Bodyweight: 174

Bench Press: 5/3/1
Warm Up: 75 x 5, 95 x 5, 105 x 5
Work Sets: 120 x 5, 135 x 5, 155 x 10 (Heavy singles) - 175x1, 175x1

Incline DB...

It has been a very long time since I posted on here, probably since I graduated college in 2009 was my last time on here. A lot has happened since then.

-I am now a Corrections Officer and have...

I missed it, where can i watch it online?

Do you mix the banana inside the egg mixture and then cook it? That omlet looks amazing

decided to switch my routine to more spontanoues training, specifically upper/lower and some push/pull/legs

Pull:

Barbell Rows:
145x6, 145x5, 145x5, 145x5, 145x5

Hammer Strength Pulldown:...

GO WEAR FIT UPDATE:

Calories BUrned: 3008 + 3 hours left before bed and says I burn around 1.5 cals per min doing nothing so calories burned (3300)

-Wow didnt think I would burn this much on a...

Weekly Sunday Update:

Weight: 158.4


-Wearing my go wear fit for the first time today, really looking forward to the reading. Today is an off day from the gym but I am helping my GF move so...

DUDE, why does it matter as long as I eat. I cant believe your making such a big deal out of me being active, I am not a fan of sitting around doing nothing. If I have nothing better to do I rather...

Legs/Abs: Power (tempo 3-4/0/x)

Squats:
175x6, 175x5, 175x5

Free Motion Front Squat:
250x6, 260x5, 260x5, 260x5

Leg Extensions:
110x6, 110x6, 110x6

Eric what about forearms? How do you recommend they be trained?

There is a lot of things not necessary bob, but if it doesnt hurt then why is it such a big deal to you?

Chest/Biceps Power: Tempo (3-4/0/x)

Incline DB Press:
60x5, 60x5, 60x4

Flat Smith Bench:
+95x5, +95x5, +95x5

Decline Hammer Strength Bench:
100x6, 100x5, 100x5

Workout Plan:

Monday: Shoulders/Triceps
Tuesday: Back/Traps
Wed: Off
Thursday: Off
Friday: Chest/Biceps/Forearms
Saturday: Legs
Sunday: Off