Dad's workout journal

[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 1 / Week 1

Monday 04-22-24

OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7
70lbs x 7


Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Barbell up-right rows - 3 X 15 ( Up wight 5lbs next month )
20lbs x 15
20lbs x 15
20lbs x 15

[Darthdingo]

Cardio

Tuesday 04-23-24

Hike with the dogs = 30 minutes
15lb backpack ( up weight 5lbs next month )

3 sets of Pushups X 12 reps ea
3 sets of Pullups X 6 reps ea

[Darthdingo]

The Smolov Jr. Program AKA 7/5/3

Month 1 / Week 2

Wednesday 04-24-24

Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 45X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

T-Bar row = 5 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10