Dad's workout journal

[Darthdingo]

The Smolov Jr. Program AKA 7/5/3

Month 2 / Week 3

Wednesday 06-05-24

Bodyweight squats:
3 sets X 10

Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10
30lb X 10

Bent over Barbbell Rows = 5X 10 ( Up weight next month = slow controlled movement )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55bs x 10

T-Bar row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

[Darthdingo]

Cardio

Month 2

Thursday 06-06-24

Hike with the dogs = 30 minutes
20lb backpack ( up weight 5lbs next month )

3 sets of Pushups X 14 reps ea
3 sets of Pullups X 7 reps ea

[Darthdingo]

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Ogus 7/5/3 Program

Month 2 / Week 3

Friday 06-07-24

Bench Press = 1RM = 155lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 5 sets of 7 reps @ 75%
105lbs X 7
105lbs X 7
105lbs X 7
105lbs X 7
105lbs X 7

Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12

Dips = 3 x 17
BW x 17
BW x 17
BW x 17

[Darthdingo]

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/

Month 2 / Week 4

Monday 06-10-24

OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 55lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3
80lbs x 3


Dumbbell Press – 5 X 10 ( go up 5lbs next month )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10

Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
25lbs x 15
25lbs x 15
25lbs x 15

[Darthdingo]

Cardio

Month 2

Tuesday 06-11-24

Hike with the dogs = 30 minutes
20lb backpack ( up weight 5lbs next month )

3 sets of Pushups X 14 reps ea
3 sets of Pullups X 7 reps ea

[Darthdingo]

The Smolov Jr. Program AKA 7/5/3

Month 2 / Week 4

Wednesday 06-12-24

Bodyweight squats:
3 sets X 10

Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10
30lb X 10

Bent over Barbbell Rows = 5X 10 ( Up weight next month = slow controlled movement )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55bs x 10

T-Bar row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

[Darthdingo]

Cardio

Month 2

Thursday 06-13-24

Hike with the dogs = 30 minutes
20lb backpack ( up weight 5lbs next month )

3 sets of Pushups X 14 reps ea
3 sets of Pullups X 7 reps ea

[Darthdingo]

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Ogus 7/5/3 Program

Month 2 / Week 4

Friday 06-14-24

Bench Press = 1RM = 155lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 4 sets of 9 reps @ 70%
100lbs X 9
100lbs X 9
100lbs X 9
100lbs X 9


Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12

Dips = 3 x 17
BW x 17
BW x 17
BW x 17

[Darthdingo]

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://www.reddit.com/r/Fitness/com...s_753_program/

Month 3 / Week 1

Monday 06-17-24

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
MAIN LIFT = 5 sets of 7 reps @ 75%
75lbs x 7
75lbs x 7
75lbs x 7
75lbs x 7
75lbs x 7



Dumbbell Press – 5 X 10 ( go up 5lbs next month )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
30lbs x 15
30lbs x 15
30lbs x 15