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    Month 1 / Week 3 Tuesday 10-26-21 Barbell...

    Month 1 / Week 3

    Tuesday 10-26-21

    Barbell Deadlift - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
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    12
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    522

    Month 1 / Week 3 Monday 10-25-21 Bench...

    Month 1 / Week 3

    Monday 10-25-21

    Bench Press - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 80lbs x 5
    Main lift = Muscle Builder
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    12
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    522

    Month 1 / Week 2 Friday 10-22-21 Bench...

    Month 1 / Week 2

    Friday 10-22-21

    Bench Press - 1RM = 155lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 3
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 2 Thursday 10-21-21 Barbell...

    Month 1 / Week 2

    Thursday 10-21-21

    Barbell Deadlift - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 2 Wednesday 10-20-21 Bench...

    Month 1 / Week 2

    Wednesday 10-20-21

    Bench Press - 1RM = 155lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 3
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 2 Tuesday 10-19-21 Barbell...

    Month 1 / Week 2

    Tuesday 10-19-21

    Barbell Deadlift - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 2 Monday 10-18-21 Bench...

    Month 1 / Week 2

    Monday 10-18-21

    Bench Press - 1RM = 155lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 3
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 1 Friday 10--15-21 Bench...

    Month 1 / Week 1

    Friday 10--15-21

    Bench Press - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 70lbs x 3
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 1 Thursday 10-14-21 Barbell...

    Month 1 / Week 1

    Thursday 10-14-21

    Barbell Deadlift - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 1 Wednesday 10-13-21 Bench...

    Month 1 / Week 1

    Wednesday 10-13-21

    Bench Press - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 70lbs x 3
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 1 Tuesday 10-12-21 Barbell...

    Month 1 / Week 1

    Tuesday 10-12-21

    Barbell Deadlift - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 75lbs x 5
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    Month 1 / Week 1 Monday 10-10-21 Bench...

    Month 1 / Week 1

    Monday 10-10-21

    Bench Press - 1RM = 150lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 60lbs x 5
    50% = 70lbs x 3
    Main lift = Muscle Builder
  • Replies
    12
    Views
    522

    20+ Minute Muscle Builder

    I'm pushing close to 50 yrs old, been slacking on my weightlifting workouts this year, but kept up with cardio of mountain biking, and ruck-sack hiking my dog 5 days a week. But I want to get back...
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    987
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    106,456

    https://www.t-nation.com/workouts/20...uscle-build...

    https://www.t-nation.com/workouts/20...uscle-builder/

    Month 1 / Week 1

    Tuesday 10-12-21

    Barbell Deadlift - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
  • Replies
    987
    Views
    106,456

    Switching it up slightly; The Smolov Jr....

    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 2

    Sunday 10-10-21
  • Replies
    987
    Views
    106,456

    https://www.t-nation.com/workouts/20-minute-muscle...

    https://www.t-nation.com/workouts/20-minute-muscle-builder/

    Month 1 / Week 1

    Thursday 10-07-21

    Bench Press - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
  • Anyone run this? 20-Minute Muscle Builder

    This workout program came up in my FB feed today, and sounds interesting;

    https://www.t-nation.com/workouts/20-minute-muscle-builder/

    But especially the combined program that lasts 45 to 60min...
  • Replies
    987
    Views
    106,456

    Ogus 7/5/3 Program Month 1 / Week 1 Tuesday...

    Ogus 7/5/3 Program

    Month 1 / Week 1

    Tuesday 10-05-21

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
  • Replies
    987
    Views
    106,456

    Switching it up slightly; The Smolov Jr....

    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 1

    Sunday 10-03-21
  • Replies
    987
    Views
    106,456

    The 5/3/1 Method ...

    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 3

    Thursday 09-30-21

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
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