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Dad's workout journal
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
Registered User
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
Registered User
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 1
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
Last edited by Darthdingo; 05-01-2024 at 04:45 AM .
Registered User
Cardio
Thursday 04-25-24
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
Registered User
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 1 / Week 1
Friday 04-26-24
Bench Press = 1RM = 150lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 80lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 110lbs x 5
80% = 110lbs x 5
80% = 110lbs x 5
80% = 110lbs x 5
80% = 110lbs x 5
80% = 110lbs x 5
80% = 110lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
Registered User
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 2
Monday 04-29-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9
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
Registered User
Cardio
Tuesday 04-30-24
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
Registered User
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 2
Wednesday 05-01-24
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
Registered User
Cardio
Thursday 05-02-24
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
Registered User
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 1 / Week 2
Friday 05-03-24
Bench Press = 1RM = 150lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 80lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
85% = 115lbs x 3
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
Registered User
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 3
Monday 05-06-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
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
Registered User
Cardio
Tuesday 05-07-24
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
Registered User
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 3
Wednesday 05-08-24
Bodyweight squats:
3 sets X 6
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
Registered User
Cardio
Thursday 05-09-24
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
Registered User
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 1 / Week 3
Friday 05-10-24
Bench Press = 1RM = 150lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 80lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 100lbs x 7
75% = 100lbs x 7
75% = 100lbs x 7
75% = 100lbs x 7
75% = 100lbs x 7
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
Registered User
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 4
Monday 05-13-24
OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs 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 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
Registered User
Cardio
Tuesday 05-14-24
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
Registered User
The Smolov Jr. Program AKA 7/5/3
Month 1 / Week 4
Wednesday 05-15-24
Bodyweight squats:
3 sets X 6
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
Registered User
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 1 / Week 4
Friday 05-17-24
Bench Press = 1RM = 150lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 80lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 95lbs x 9
70% = 95lbs x 9
70% = 95lbs x 9
70% = 95lbs x 9
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dips = 3 x 15
BW x 15
BW x 15
BW x 15
Registered User
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 1
Monday 05-20-24
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs 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 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
25bs x 15
25lbs x 15
Registered User
The Smolov Jr. Program AKA 7/5/3
Month 2 / Week 1
Wednesday 05-22-24
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
505bs x 10
T-Bar row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Registered User
Cardio
Month 2
Thursday 05-23-24
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
Registered User
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 1
Friday 05-24-24
Bench Press = 1RM = 155lbs
WARMUP = Bar x 10
40% = 55lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 7 sets of 5 reps @ 80%
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
110lbs X 5
Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 10
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
Registered User
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 2
Monday 05-27-24
OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 55lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9
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
25bs x 15
25lbs x 15
Registered User
Cardio
Month 2
Tuesday 05-28-24
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
Registered User
The Smolov Jr. Program AKA 7/5/3
Month 2 / Week 2
Wednesday 05-29-24
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
505bs x 10
T-Bar row = 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
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