- The Quest -

[Credz]

Arm Day:

BB Curls: - Armblaster with negatives
1 x 10 - 80lbs
1 x 10 - 90
1 x 8 - 95lbs
1 x 5 - 100lbs
1 x12 - 75lbs
1 x 12 - 65lbs
1 x 12 - 55lbs
1 x 12 - 45lbs
---
CGPB:
1 x 5 - 155lbs
1 x 5 - 170lbs
2 x 5 - 180lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 10 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
Plate ext (focus on stretch)
3 x 25 - 35lbs

Spider Curls
1 x 10 - 25lbs
2 x 6 - 30lbs
---

Incline Curls:
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.
----

2 x 12 -17.5lbs Incline Curl focus on squeezing and negative
2 x 8 - 45lb BB curl (same as above)

[TwistdMetal]

IN! Like the workout OP will follow.

[Credz]

IN! Like the workout OP will follow.

Thanks man!

[Credz]

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 115
Set 3: 5 reps - 135

Set 1: 3 reps - 155
Set 2: 3 reps - 180
Set 3: 3 reps + - 200lbs + 2 = 5 total Reps
Joker Set
210lbs - 1 reps
220lb - 1
230 - 1
Pyramid Down:
Set 4: 3 Reps - 185lbs + 5= 8 total reps
Set 5: 3 Reps - 155lbs +7 = 10 total reps

Superset
Side Flyes
8 x 15 - 20lbs

BBB Set: - Inlcine Bench Press
(5 Sets)
2 sets of 10 reps - 115lbs
1 sets of 10 reps - 120lbs
2 set of 10 reps - 125lbs

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 5 - 105
1 x 4 - 115
2 x 5 - 115
- 1 x 18- 65lb
- 1 x 20 - 45lbs

Superset
Behind Head OHP:
2x 8- 85lb
1 x 8 - 90lbs

DB Flyes:
3 x 10 - 52.5

Superset
Shrugs
3 x 20 - 240lbs
1 x 20 - 270lbs
1 x 20 - 280lbs
1 x 20 - 290lbs
- 1 x 20- 205lbs
- 1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 6 - 70lbs

1 x 20 - 40lb
1 x 25 - 30lbs
1 x 40 - 20lb

----
CGBP:
3 x 8 - 155lbs
-----
Pause Press
3 x 5 - 140

Incline Curls:
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.

[Credz]

Squats
Warm Up:
Set 1: 5 reps - 115lbs
Set 2: 5 reps - 140
Set 3: 5 reps - 170

Work Sets
Set 1: 3 reps - 205
Set 2: 3 reps - 225
Set 3: 2 reps - 255 +0 = 2 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 225lbs+ 4 = 7 total reps
Set 5: 3 Reps - 205lbs+ 12= 16total reps

DB Rows Supersetted
85lbs x 8 reps - between each set

BBB Set: - Deadlift
2 x 10 - 225lbs
3 x 10 - 230lbs

Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set

Assistance Work:
UH BB Rows
1 x 15- 135lbs
3 x 5 - 185lbs

Lunges:
3 x 16 - 80lbs
Superset Rack Pulls All Sets
1 x 2 - 275
1 x 3 - 275
1 x 5 - 275

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 10 - 100lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW


20 Minute walk

[Credz]

Sunday full day of eats!

[Credz]

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 3 reps - 105lbs
Set 2: 3 reps - 120lbs
Set 3: 3 reps - 130
Joker Sets
None today since I messed up my top set.
Pyramid Sets
Set 4: 3 reps - 120lbs+4 = 7rep total
Set 5: 3 reps - 105lbs +7= 10 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 12 - 20lbs

BBB Set: - Bench
1 x 10 - 155lbs
1 x 10 -165lbs
1 x 10 - 170lbs
2 x 10 - 175lbs

Supersetted with:
Side Flyes
5 x 15 - 22.5lbs

Assistance Work:
Superset:
Behind OHP
1 x 10 - 85lbs
2 x 8 - 90lbs

Decline DB Flyes:
1 x 15 - 25lbs
1 x 15 - 30lbs
1 x 15 - 35lbs
----
BB Curl w/ Arm Blaster
2 x 12 - 85lbs
1 x 8 - 90lbs

DB Raise
3 x 8 - 30lbs
--------
Spider Curl - Pause at bottom
3 x 7- 30lbs

Floor Press:
3 x 5 - 175lbs

[determined4000]

Sunday full day of eats!

my favorite post of the week

[Credz]

my favorite post of the week

Thanks man





Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 155lbs
Set 3: 5 reps - 185lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 215lbs
Set 2: 3 reps - 245lbs
Set 3: 3 reps - 280lbs + 12= 15 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 245lbs+ 7= 10 total reps
Set 5: 3 Reps - 215lbs+ 10-15 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - ATG Pause Squats
2 x 10 - 85lbs
1 x 10 - 95lbs
1 x 10 - 100lbs
1 x 10 - 110lbs

UH DB Rows Supersetted
5 x 10- 75lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 10 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 15 - 135lbs
2 x 5 - 185lbs
w/ DB RDL
3 x 10 - 105lbs

[Credz]

Arm Day:

BB Curls: - Armblaster with negatives
1 x 10 - 85lbs
1 x 10 - 90lbs
2 x 8 - 95lbs
2 x12 - 65lbs
2 x 12 - 55lbs
---
CGPB:
1 x 5 - 165lbs
1 x 5 - 175lbs
2 x 4- 185lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 10 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
Behind Head Plate raise
1 x 20 - 25lbs
2 x 15 - 35lbs

Spider Curls
3 x 6 - 30lbs
---

Incline Curls:
3 x 8 - 25lbs

BB Curl
3 x 8 - 45lb slow negatives.

[Credz]

1 Scoop Juggernaut HP
1 Scoop Blade


C9W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 115
Set 3: 5 reps - 135

Set 1: 5 reps - 170
Set 2: 3 reps - 190
Set 3: 1 reps + - 210lbs +2 = 3 total Reps
Joker Set Singles
225lbs - 1 rep
225lbs - 1 rep
Pyramid Down:
Set 4: 3 Reps - 190lbs +2 = 5 total reps
Set 5: 5 Reps - 170lbs +3 = 8 total reps

Superset
Side Flyes
4 x 15 - 20lbs
4 x 15 - 22.5

BBB Set: - Inlcine Bench Press
(5 Sets)
2 x 10 - 115
1 x 10 - 120
2 x 10 - 125

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 5 - 105
3 x 5 - 115lb
- 1 x 22 - 65lbs
- 1 x 22 - 45lbs

------
Superset
Behind Head OHP:
1 x 10 - 80lbs
2 x 8 - 90lbs

DB Flyes:
3 x 10 - 52.5lbs

Superset
Shrugs
3 x 20 - 240lbs
1 x 20 - 270lbs
1 x 20 - 280lb
1 x 20 - 290lb
- 1 x 20 - 205lbs
- 1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 7 - 70lbs
1 x 20 - 40lb
1 x 25 - 30lbs
1 x 40 - 25lb

----
CGBP:
3 x 8 - 155lbs
-----
Pause Press
3 x 5 - 135lbs

[Credz]

Saturday Dinner:


C9W3:

Squats
Warm Up:
Set 1: 5 reps - 115lbs
Set 2: 5 reps - 140
Set 3: 5 reps - 170

Work Sets
Set 1: 5 reps - 210
Set 2: 3 reps - 240
Set 3: 1 reps - 270 - Fail
Joker Sets
None
Pyramid Down:
2 x 5 - 205lbs
2 x 10 - 135lbs

Felt super weak today here. My legs just werent having the heavy lifting today. The past 3 days I've felt run down in my lower body. Been trying to recover the best I could but just wasnt enough for today. Today will be focused on more recovery and stretching.

DB Rows Supersetted
80lbs x 8 reps - between each set

BBB Set: - Deadlift
5 x 10 - 225lbs
Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set
---
Assistance Work:
UH BB Rows
1 x 15 - 135lbs
1 x 5 - 185
1 x 5 - 205
---
Lunges:
3 x 16 - 80lbs
Superset Rack Pulls All Sets
1 x 5 - 155lbs
1 x 5- 275lbs
1 x 1 - 300lbs
----
Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 10 - 115lbs
----
Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW
- w/ 4 x 10 - DB Rows - 65lbs


20 Minute Walk

[Credz]

Pre Workout:
1 Scoop Juggernaut HP
1 Scoop Blade

Wendler's 5/3/1

W3C9:

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 5 reps - 110lbs
Set 2: 3 reps - 125lbs
Set 3: 1 reps - 140lbs + 0reps - 1 total
Joker Sets
1 x 1 - 140lbs
Pyramid Sets
Set 4: 3 reps - 125lbs+ 1- 4 rep total
Set 5: 5 reps - 110lbs +5= 10rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 20lbs

BBB Set: - Bench
5 x 10 - 155lbs
Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Behind Neck OHP
1 x 10 - 85lbs
2 x 4 - 95lbs

Decline DB Flyes:
3 x 10 - 35lbs

----
BB Curl w/ Arm Blaster
3 x 6 - 95lbs

DB Raise
3 x 8 - 30lbs
--------
Spider Curl - Pause at bottom
3 x 6 - 30lbs

Floor Press:
1 x 2- 185lbs
2 x 5 - 175lbs

[Credz]

Week Of Junk- Monday Night:


Wendler's 5/3/1

C9W3:

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 155lbs
Set 3: 5 reps - 185lbs
Work sets (static hold after last rep each set for a few seconds)
Set 1: 5 reps - 230lbs
Set 2: 3 reps - 265lbs
Set 3: 1 reps - 295lbs +4 = 5 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 265lbs+ 7= 10 total reps
Set 5: 5 Reps - 230lbs+ 7= 12 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - ATG Pause Squats
1 x 10 - 65lbs
1 x 10 - 95lbs
1 x 10 - 105lbs
2 x 10 - 115lbs

UH DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
T-Bar Rows
1 x 12 - 115lbs
2 x 8 - 135lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 5- 185lbs
2 x 5 - 205lbs
w/ DB RDL
3 x 15 - 105lbs

[Credz]

Week Of Junk - Wednesday

Arm Day:

BB Curls: - Armblaster with negatives
1 x 12 - 85lbs
3 x 6 - 95lbs
2 x12 - 65lbs
2 x 12 - 55lbs
---
CGPB:
1 x 5 - 165lbs
1 x 5 - 175lbs
3 x 4- 185lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 12 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
Behind Head Plate raise
1 x 25 - 25lbs
2 x 16 - 35lbs

Spider Curls
3 x 6 - 30lbs
---

Incline Curls:
2 x 8 - 25lbs

BB Curl
2 x 8 - 45lb slow negatives.

[Credz]

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 115
Set 3: 5 reps - 135

Set 1: 5 reps - 145
Set 2: 5 reps - 170
Set 3: 5 reps + - 190lbs +2rep = 7 total
Joker Set
1 x 1 - 205
1 x 1 - 215
1 x 1 - 225
Pyramid Down:
Set 4: 5 Reps - 170lbs + 5 = 10 reps
Set 5: 5 Reps - 145lbs + 10= 15 reps

Superset rear delt flyes
8 x 15 - 20lbs

BBB Set: -Incline Bench Press
(5 Sets)
2 set of 10 reps - 115lbs
3 sets of 10 reps - 125lbs


Superset Side Raises
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
1 x 5 - 105lbs
3 x 5 - 115lbs
- 1 x 20 - 65lbs
- 1 x 22 - 45lbs

Superset
Behind Head OHP:
1 x 102 -85lbs
2 x 8- 90lbs

DB Flyes: (focus on the stretch)
3 x 10 - 52.5lbs

Superset
Shrugs
3 x 20 - 2250lbs
3 x 12 - 300lbs
- 1 x 20 - 255lbs
- 1 x 20 - 205lbs
-1 x 20 - 135lbs

Skullcrushers:
3 x 3 - 80lbs

Plate Raise:
3 x 25 - 25lb

----

CGBP:
1 x 8 - 135lbs
1 x 8 - 145lbs
1 x 8 - 150lbs
-----
Pause Press
1 x 5 - 135lb
1 x 5 - 145lbs
1 x 5 - 150lbs

---

Incline Curls
1 x 8 - 35s
- 3 Minutes of curls taking 10-15 sec pause breaks as needed

[Credz]

Wendler's 5/3/1

C10W1

Squats
Warm Up:
Set 1: 5 reps - 120lbs
Set 2: 5 reps - 145
Set 3: 5 reps - 175

Work Sets
Set 1: 5 reps - 190
Set 2: 5 reps - 220
Set 3: 5 reps - 245 + 3 reps = 5 rep total
Joker Sets
1 x 3 - 245lbs
Pyramid Down:
Set 4: 5 Reps - 220lbs+5= 10 total
Set 5: 5 Reps - 190lbs+15 =20 total

DB Rows Supersetted
8 x 8 - 85lbs

BBB Set: - Sumo Deadlift
5 x 10 - 235lbs

Back off set:
1 x 10 - 135lbs

DB Rows
5 x 8 - 75lbs

Assistance Work:
UH BB Rows
1 x 10 - 155lbs
1 x 5 - 185lbs
2 x 3 - 205lbs

Lunges:
4 x 16 - 80lbs
Superset Rack Pulls - 2nd peg - Sumo Stance
3 x 8- 255lbs

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
1 x 10 - 105lbs
1 x 10 - 115lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW
- w/ 4 x 10 - DB Rows 65lbs

20 Minutes Walking

[determined4000]

how would you end up rating that pizza from last sunday (I always watch the last Sunday eats on sundays for some reason).

[Credz]

how would you end up rating that pizza from last sunday (I always watch the last Sunday eats on sundays for some reason).

lol, That flatbread pizza was really good I thought. I wouldnt mind getting some of the other kinds they had there. There was like a nacho cheese pizza and 2 other kinds they had in the freezer section. I'd get it again for sure. Almost got it again this Sunday but didn't

[Credz]

Pre Workout:
2 Scoop Juggernaut HP

Wendler's 5/3/1

W1C10

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 90lbs

Set 1: 5 reps - 100lbs
Set 2: 5 reps - 115lbs
Set 3: 5 reps - 130lbs + 0 reps - 5 total
Joker Sets
none
Pyramid Sets
Set 4: 5 reps - 115lbs+ 3 - 3 rep total
Set 5: 5 reps - 100lbs + 15= 20 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 15 - 20lbs

BBB Set: - Bench
5 x 10 - 155

Supersetted with:
Side Flyes
5 x 15 - 20lbs

Assistance Work:
Superset:
Behind OHP:
1 x 8 - 85lbs
1 x 5 - 95lb

Decline DB Flyes:
1 x 15-- 25lbs
2 x 15- 35lbs

----
BB Curl w/ Arm Blaster
3 x 8- 95lbs

DB Raise:
3 x 10 - 25lbs
--------
Spider Curl - Pause at bottom
3 x 7 - 30lbs

Floor Press:
1 x 5 - 175lbs
1 x 4 - 175
1 x 3 - 175


20 minutes walking with 20lb vest

1 scoop Infinite Force - Watermelon

[Credz]

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 160lbs
Set 3: 5 reps - 190lbs

Work sets
Set 1: 5 reps - 205lbs
Set 2: 5 reps - 240lbs
Set 3: 5 reps - 270lbs + 7= 12 total reps
Joker Sets
None today
Pyramid Down:
Set 4: 5 Reps - 240lbs+9= 14 total reps
Set 5: 5 Reps - 205lbs +15 = 20 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - ATG Pause Squats
1 x 10 - 95
2 x 10 - 105
2 x 10 - 115

UH DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 10 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low
----
BB Rows:
1 x 15 - 155lb
2 x 5- 205lbs
w/ DB RDL
3 x 10 - 105lbs

[Credz]

2 Scoop Juggernaut HP

Arm Day:

BB Curls: - Armblaster with negatives
4 x 6 - 95lbs
2 x 12 - 65lbs
2 x 12 - 55lbs
---
CGPB:
1 x 5 - 155lbs
1 x 5 - 175lbs
2 x 3- 185lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 12 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
Plate ext (focus on stretch)
3 x 25 - 25lbs

Spider Curls
3 x 6 - 30lbs
---

Incline Curls:
3 x 8 -25lbs
3x 8 - 45lb BB curl (same as above)


20 Minute Walk with 20lb vest - 2 miles



1 Scoop Infinite Force- Watermelon!!!

[Credz]

2 Scoop Juggernaut HP

Wendler's 5/3/1

C10W2:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 115
Set 3: 5 reps - 135

Set 1: 3 reps - 160
Set 2: 3 reps - 185
Set 3: 3 reps + - 205lbs + 2 = 5 total Reps
Joker Set
215lbs - 1 reps
225lb - 1
230 - 1
Pyramid Down:
Set 4: 3 Reps - 185lbs + 2= 5 total reps
Set 5: 3 Reps - 160lbs +17 = 20 total reps

Superset
Side Flyes
8 x 15 - 20lbs

BBB Set: - Inlcine Bench Press
(5 Sets)
1 sets of 10 reps - 115lbs
1 sets of 10 reps - 120lbs
3 set of 10 reps - 125lbs

Superset
Rear Delt Flyes
5 x 15 - 20lbs

Assistance Work:
Seated OHP:
4 x 8 - 95lb
- 1 x 20- 65lb
- 1 x 20 - 45lbs

Superset
Behind Head OHP:
1 x 8- 85lb
2 x 5 - 95lbs

DB Flyes:
3 x 10 - 52.5

Superset
Shrugs
3 x 20 - 230lbs
3 x 12 - 300lbs
- 1 x 20- 205lbs
- 1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 8 - 70lbs

3 x 20 - 35lbs

----
CGBP:
1 x 8 - 145lbs
2 x 8 - 155lbs
-----
Pause Press
1 x 5 - 145
2 x 5 - 135

Incline Curls:
1 x 8 - 40lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.

1 scoop Infinite Force- Watermelon

[Credz]

Wendler's 5/3/1

C10W2:

Squats
Warm Up:
Set 1: 5 reps - 120lbs
Set 2: 5 reps - 145
Set 3: 5 reps - 175

Work Sets
Set 1: 3 reps - 205
Set 2: 3 reps - 235
Set 3: 1 reps - 260 +0 = 1 total reps
Joker Sets
None Today
Pyramid Down:
Set 4: 3 Reps - 235lbs+ 0 = 3 total reps
Set 5: 3 Reps - 205lbs+ 4= 7 total reps
- Dropped weight to 185lbs for 13 reps

DB Rows Supersetted
85lbs x 8 reps - between each set

BBB Set: - Deadlift
3 x 10 - 235lbs
2 x 10 - 245lbs

Back off set:
1 x 10 - 135lbs

Pull Ups Between Sets
8 Reps each set

Assistance Work:
BB Rows
1 x 15- 135lbs - UH
3 x 5 - 185lbs Reg Grip

Lunges:
3 x 16 - 80lbs
Superset Rack Pulls All Sets
3 x 9 - 255lbs

Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 10 - 100lbs

Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW

[Credz]

[Credz]

Pre Workout:
2 Scoop Juggernaut HP
1 Scoop Infinite Force

Wendler's 5/3/1

W2C10

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 3 reps - 105lbs
Set 2: 3 reps - 120lbs
Set 3: 3 reps - 135
Joker Sets
None today
Pyramid Sets
Set 4: 3 reps - 120lbs+2 = 5rep total
Set 5: 3 reps - 105lbs +17= 20 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 12 - 20lbs

BBB Set: - Bench
3 x 10 - 155lbs
2 x 10 -160lbs

Supersetted with:
Side Flyes
5 x 15 - 22.5lbs

Assistance Work:
Superset:
Behind OHP
3 x 5 - 95lbs

Decline DB Flyes:
3 x 15 - 35lbs
----
BB Curl w/ Arm Blaster
3 x 6 - 95lbs

DB Raise
3 x 6- 35lbs
--------
Spider Curl - Pause at bottom
3 x 8- 30lbs

Floor Press:
3 x 2 - 185lbs
---
25 minutes walking with 20lb vest

[Credz]

Wendler's 5/3/1

C10W2

Deadlift
Warm Up:
Set 1: 5 reps - 135lbs
Set 2: 5 reps - 160lbs
Set 3: 5 reps - 190lbs

Work sets (static hold after last rep each set for a few seconds)
Set 1: 3 reps - 22515lbs
Set 2: 3 reps - 255lbs
Set 3: 3 reps - 285lbs + 4= 7 total reps
Joker Sets
None To Day
Pyramid Down:
Set 4: 3 Reps - 255lbs+ 5= 8 total reps
Set 5: 3 Reps - 225lbs+ 17-20 total reps

Pull Ups Supersetted - Varied Grip
8 x 8 - BW

BBB Set: - ATG Pause Squats
1 x 10 - 95lbs
1 x 10 - 105lbs
1 x 10 - 115lbs
1 x 10 - 125
1 x 10 - 135

DB Rows Supersetted
5 x 8- 75lbs

Assistance Work:
T-Bar Rows
1 x 15 - 105lbs
2 x 10 - 125lbs
w/ Lunges with 30lb vest - 8 reps - Focusing on going very low

BB Rows:
1 x 12 - 155lbs
2 x 8 - 185lbs
w/ DB RDL
3 x 15 - 105lbs

[Credz]

2 Scoop Juggernaut HP
1 Scoop Infinite Force- Watermelon!!!
Arm Day:

BB Curls: - Armblaster with negatives
4 x 6 - 95lbs
1 x 12 - 75lbs
1 x 12 - 65lbs
2 x 12 - 55lbs
---
CGPB:
1 x 5 - 165lbs
3 x 5 - 175lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
1 x 12 - 60lbs
2 x 10 - 65lbs

Hammer Curls
3 x 12 - 40lbs
- 45lb Reverse Grip BB Curls 8 reps - negatives

-----
Superset
Kettlebell ext (focus on stretch)
3 x 20 - 32.5lbs

DB Spider Curls
3 x 8 -30 lbs
---

Incline Curls:
3 x 8 - 25lbs
3 x 8 - 45lb BB Curl

30 Minute Walk with 20lb vest

[Credz]

1 Scoop Juggernaut HP
1 Scoop Blade


C10W3:

Bench Press:
Warm Up:
Set 1: 5 reps - 95
Set 2: 5 reps - 115
Set 3: 5 reps - 135

Set 1: 5 reps - 170
Set 2: 3 reps - 195
Set 3: 1 reps + - 215lbs +0 = 1 total Reps
[b]Joker Set Singles[/b
230lbs - 1 rep x 2
Pyramid Down:
Set 4: 3 Reps - 195lbs +1 = 4 total reps
Set 5: 5 Reps - 170lbs +15 = 20 total reps

Superset
Side Flyes
1 x 15 - 20lbs
1 x 15 - 22.5
6 x 15 - 25lbs


BBB Set: - Inlcine Bench Press
(5 Sets)
1 x 10 - 115
1 x 10 - 120
2 x 10 - 125
1 x 10 - 135lb

Superset
Rear Delt Flyes
5 x 15 - 25lbs

Assistance Work:
Seated OHP:
2 x 8 - 95lbs
- 1 x 18 - 65lbs
- 1 x 20 - 45lbs

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Superset
Behind Head OHP:
3 x 5 - 95lbs

DB Flyes:
3 x 10 - 52.5lbs

Superset
Shrugs
3 x 20 - 225lbs
3 x 10 - 300lb
- 1 x 20 - 205lbs
- 1 x 20 - 135lbs -last set dropset

Skullcrushers:
3 x 5 - 75lbs

Behind Raise
3 x 20 - 35lbs

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CGBP:
1 x 8 - 135lbs
2 x 8 - 155lb
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Pause Press
3 x 5 - 135lbs

[Credz]

Satuday Full Day of eats


Wendler's 5/3/1

C10W3:

Squats
Warm Up:
Set 1: 5 reps - 105lbs
Set 2: 5 reps - 135
Set 3: 5 reps - 160

Work Sets
Set 1: 5 reps - 205
Set 2: 3 reps - 225
Set 3: 2 reps - 250 + 1 - 2 rep total
Joker Sets
255 x 1
Pyramid Down:
Set 4: 3 reps- 225lbs + 4 reps - 7 total
Set 5: 5 reps - 205lbs + 15 - 20 total

DB Rows Supersetted
85lbs x 8 reps - between each set

BBB Set: - Deadlift
5 x 10 - 235lbs
Back off set:
1 x 10 - 135lbs

DB Rows
5 x 8 - 75lbs
---
Assistance Work:
BB Rows
1 x 12 - 155lbs
4 x 8 - 185
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Lunges:
3 x 16 - 80lbs
Superset Rack Pulls All Sets
3 x 8 - 255lbs
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Bench Step Ups:
2 x 30 - BW+30lbs
Superset Good Mornings All Sets
2 x 10 - 115lbs
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Calf Raises:
4 x 18 - 275lbs
- w/ 4 x 10 - Hang Pulls-BW
- w/ 4 x 10 - DB Rows - 65lbs


30 Minute Walk