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  • 10/23/2013 Workout: Back and Biceps ...

    10/23/2013

    Workout: Back and Biceps

    Deadlifts: (Following Wendler's 5/3/1) 245lbs x 5 reps, 275lbs x 3 reps, 310lbs x 3 reps, 225lbs x 8 reps, 225lbs x 5 reps
    Barbell Rows: 155lbs x 8 reps x 2...
  • 10/22/2013 Workout: Chest and Triceps ...

    10/22/2013

    Workout: Chest and Triceps

    Barbell Bench Press: (Following Wendler's 5/3/1) Bar x 10 reps, 145lbs x 5 reps, 165lbs x 3 reps, 185lbs x 5 reps, 135lbs x 10 reps, 135lbs x 10 reps...
  • 10/16/2013 Workout: Back and Biceps ...

    10/16/2013

    Workout: Back and Biceps

    Deadlifts: (Following Wendler's 5/3/1) 225lbs x 3 reps, 260lbs x 3 reps, 290lbs x 8 reps, 185lbs x 8 reps, 185lbs x 8 reps
    Barbell Rows: 155lbs x 8 reps x 4...
  • 10/15/2013 Workout: Chest and Triceps ...

    10/15/2013

    Workout: Chest and Triceps

    Barbell Bench Press: (Following Wendler's 5/3/1) Bar x 10 reps, 135lbs x 3 reps, 155lbs x 3 reps, 175lbs x 7 reps, 135lbs x 10 reps, 135lbs x 10 reps...
  • 10/13/2013 Workout: Legs Back Squats:...

    10/13/2013

    Workout: Legs

    Back Squats: (Following Wendler's 5/3/1) Bar x 10 reps, 160lbs x 3 reps, 180lbs x 3 reps, 200lbs x 5 reps Burnout: 135lbs x 8 reps, 135lbs x 8 reps
    Front Squats:...
  • 10/12/2013 Workout: Shoulders Seated...

    10/12/2013

    Workout: Shoulders

    Seated Barbell Press: (Following Wendler's 5/3/1) Bar x 10 reps, 90lbs x 5 reps, 105 x 5 reps, 120lbs x 5 reps, Widegrip: 85lbs x 8 reps, 85lbs x 8 reps
    Seated DB...
  • 10/10/2013 Sunrise Yoga! & Workout: Back and...

    10/10/2013

    Sunrise Yoga! & Workout: Back and Biceps

    Deadlifts: (Following Wendler's 5/3/1) 205lbs x 5 reps, 245lbs x 5 reps, 270lbs x 8 reps, 185lbs x 8 reps, 185lbs x 8 reps
    Cable Rows:...
  • 10/8/2013 Workout: Chest and Triceps ...

    10/8/2013

    Workout: Chest and Triceps

    Barbell Bench Press: (Following Wendler's 5/3/1) Bar x 10 reps, 125lbs x 5 reps, 145lbs x 5 reps, 165lbs x 10 reps, 135lbs x 8 reps, 135lbs x 8 reps
    Dips...
  • 10/07/2013 Workout: Cardio & Abs -5 minutes...

    10/07/2013

    Workout: Cardio & Abs

    -5 minutes interval training around track (jog straightaways, fast-walk curves)
    -5 minutes jump roping
    -10 minutes on stationary bike
    -10 minutes on...
  • 10/06/2013 Workout: Legs Back Squats:...

    10/06/2013

    Workout: Legs

    Back Squats: (Following Wendler's 5/3/1) Bar x 10 reps, 145lbs x 5 reps, 175lbs x 5 reps, 190lbs x 5 reps Burnout: 135lbs x 8 reps, 135lbs x 8 reps
    Front Squats:...
  • 08/13/2013 Workout: Chest and Triceps ...

    08/13/2013

    Workout: Chest and Triceps

    Barbell Bench Press: (Following Wendler's 5/3/1) Bar x 10 reps, 125lbs x 5 reps, 145lbs x 5 reps, 165lbs x 10 reps, 115lbs x 10 reps
    CGBP: 135lbs x 8...
  • 08/11/2013 Workout: Legs Back Squats:...

    08/11/2013

    Workout: Legs

    Back Squats: (Following Wendler's 5/3/1) Bar x 10 reps, 150lbs x 5 reps, 170lbs x 6 reps, 195lbs x 8 reps Burnout: 135lbs x 8 reps, 135lbs x 8 reps
    Front Squats:...
  • 07/21/2013 Workout: Legs Back Squats:...

    07/21/2013

    Workout: Legs

    Back Squats: (Following Wendler's 5/3/1) Bar x 10 reps, 150lbs x 3 reps, 175lbs x 3 reps, 195lbs x 5 reps Burnout: 135lbs x 8 reps, 135lbs x 8 reps
    Front Squats:...
  • 07/20/2013 Workout: Shoulders Seated...

    07/20/2013

    Workout: Shoulders

    Seated Barbell Press: (Following Wendler's 5/3/1) Bar x 10 reps, 85lbs x 5 reps, 100 x 5 reps, 110lbs x 8 reps, 95lbs x 8 reps, 95lbs x 5 reps
    Seated DB Press:...
  • 07/18/2013 Workout: Back and Biceps ...

    07/18/2013

    Workout: Back and Biceps

    Deadlifts: (Following Wendler's 5/3/1) 135lbs x 10 reps, 190lbs x 5 reps, 220lbs x 5 reps, 250lbs x 5 reps
    Barbell Rows: 135lbs x 8 reps x 4 sets
    Back...
  • 07/16/2013 Workout: Chest and Triceps ...

    07/16/2013

    Workout: Chest and Triceps

    Barbell Bench Press: (Following Wendler's 5/3/1) Bar x 10 reps, 95lbs x 10 reps, 125lbs x 5 reps, 140lbs x 5 reps, 160lbs x 8 reps, 135lbs x 8 reps...
  • 07/14/2012 Workout: Legs Back Squats:...

    07/14/2012

    Workout: Legs

    Back Squats: (Following Wendler's 5/3/1) Bar x 10 reps, 140lbs x 5 reps, 160lbs x 5 reps, 180lbs x 8 reps Burnout: 135lbs x 8 reps
    Front Squats: 95lbs x 8 reps, 115lbs...
  • Recomping... Current Stats: Height: 6'0"...

    Recomping...

    Current Stats:
    Height: 6'0"
    Weight: 183lbs
    Age: 23

    Game Plan:
    -Following Wendlers' 5/3/1 (based off of 90% of my max lifts)
    -Diet is IF/LeanGains (8 hour window, 2200 cals on...
  • Replies
    6
    Views
    607

    Shoulder & Bicep Day with White Flood Reborn: ...

    Shoulder & Bicep Day with White Flood Reborn:

    Workout consisted of:
    -8 sets of Seated DB Shoulder Press
    -6 sets of Straight Bar Curls
    -4 sets of Bent Over DB Lateral Raises
    -4 sets of Seated...
  • Replies
    6
    Views
    607

    Leg Day with White Flood Reborn: I took 1...

    Leg Day with White Flood Reborn:

    I took 1 scoop with 10 ounces of water and hit the gym.

    Workout consisted of:
    -9 sets of Back Squats
    -4 sets of Front Squats
    -3 sets of Good Mornings
    -3...
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