5/3/1 Full Body--The Creation of a Beast

**pobrien2** · 08-05-2021, 10:16 AM

Thu Aug 5th PM

DL: 225/235/265x5
RDL: 135x5x10
DB Curls: 30x15, 30x12, 30x11, 30x12
Rolling LTE: 20x2x12, 20x2x13

**pobrien2** · 08-07-2021, 10:18 AM

Sat Aug 7th PM

Bench: 160/180/200x5
BBB: 135x5x10
NG Chins: 10x5 b/t set of bench
DB Flyes: 15x2x20, 15x10

**pobrien2** · 08-08-2021, 12:05 PM

Sun Aug 8th PM

18" Box Squat: 160/180/200x5
BBB: 135x5x10
Chins: 50 reps
Pushups: BWx35, BWx15
Single Leg Calf Raise: BW+30x10, BW+x10x10, BWx5

**pobrien2** · 08-11-2021, 03:10 PM

Wed Aug 10th PM

Bench: 180x8, 190x6, 200x8
Strt Bar Tri Pushdowns: 40x4x15
Strt Bar Cable Row: 60x15, 65x3x15
NG DB Bench: 50x20, 50x15
Shrugs: 155x3x15
Lateral Raises: 15x3x15
Barbell Complex: 2x65lbs (10 reps of RDL, Row, Hang Clean, Press, Squat)

**pobrien2** · 08-13-2021, 09:57 AM

Fri Aug 12th PM

Semi Sumo DL: 235x8, 250x6, 265x9
DB Jumps: BW+10x4x6
Back Raises on Flat Bench: BWx12, BW+10x2x12
Med Ball Twists: 12x2x40
2 miles on elliptical mostly @ level 5 in 15:02

**pobrien2** · 08-15-2021, 12:13 PM

Sun Aug 15th PM

NG Chins: BW+35x7, BW+35x4x3, BW+35x2
Lat Pulldowns on Cable Mach: 100x20, 100x15
NG Standing DB Press: 50x16, 50x10
Rolling LTE: 30x2x8, 30x7, 25x8
2-arm Hammer Curls: 35x3x8, 30x8
Ab Circuit x2
100 pushups in 7:48

**pobrien2** · 08-18-2021, 02:47 PM

Wed Aug 18th Afternoon

Bench: 165x7, 185x5, 205x8
Cable Strt Bar Row: 75x15, 80x3x15
Strt Bar Cable Pushdown: 45x4x15
Shrugs: 160x3x15
Lateral Raises: 15x3x15
Circuitx3 w/75 lbs (RDL, Hang Clean, Push Press, Back Squat). Forgot to do rows on first two sets.

**pobrien2** · 08-20-2021, 09:04 AM

Fri Aug 20th Afternoon

DL: 240x7, 255x5, 275x9
DB Jumps: BW+10x4x6
Back Raise on Bench: BW+15x3x12
Med Ball Twists: 14lbsx2x20 ea side
2 mile on elliptical @ level 5: 13:51 or 12:51?

**pobrien2** · 08-22-2021, 12:47 PM

Sun Aug 22nd Afternoon

NG Chins: BW+35x8, BW+35x5, BW+35x2x4, BW+35x2
Lat Pulldowns: 100x21, 80x20
NG Standing DB Press: 50x16, 50x11
Rolling LTE: 30x5x8
Simultaneous DB Hammer Curl: 30x5x8
Ab Circuit x2
100 pushups in 5:38

**pobrien2** · 08-24-2021, 11:45 AM

Tue Aug 24th Afternoon

DeFranco Bicep Builder: 2 tri-sets of 3 chins w/10 sec eccentric, 6 1.5 rep incline DB curls w/20 lbs, 12 curls w/resistance band

**pobrien2** · 08-25-2021, 02:36 PM

Wed Aug 25th Afternoon

Bench: 185x6, 200x4, 215x6
Incline DB Bench: 50x20, 50x12
KB Row: 70x4x10
Rope Pushdown: 50x10, 40x3x10
DB Shrugs: 50x3x15
RDL/Row/Hang Clean/Push Press/Squat Circuit: 75x4x10

**pobrien2** · 08-26-2021, 12:38 PM

Thu Aug 26th Afternoon

DeFranco Bicep Builder: 2 set w/20lbs

**pobrien2** · 08-27-2021, 01:00 PM

Fri Aug 27th Afternoon

DL: 255x6, 265x4, 290x7
RFESS Jumps: BWx5x5
Med Ball Hamstring Curls: 3x15
Lunges: 50x2x10

2 miles on elliptical @ level 5 in 12:06

**pobrien2** · 08-29-2021, 10:17 AM

Sun Aug 29th Afternoon

NG Chins: BW+35x9, BW+35x5, BW+35x4, BW+35x3, BW+35x3
Chins: BWx11, BWx6
Standing NG DB Press: 50x17, 50x11
Rear Delt Flyes: 20x4x10
Run the Rack Curls: 45x8, 35x5, 25x8, 15x15?
Ab Circuitx2: Sprinter Sit Ups, V Ups, Toe Touches, Hip Lifts (awful form. Could generally only get 2-4 reps at a time w/o pausing)
100 pushups in 4:50

**pobrien2** · 08-31-2021, 01:07 PM

Tue Aug 31st

1 mile in 6:18 @ 1% incline on treadmill
Defranco Bicep Builder: 3 rounds w/20 lbs and a resistance band

**pobrien2** · 09-01-2021, 12:40 PM

Wed Sep 1st Afternoon:

Bench: 190x5, 205x3, 230x4
Incl DB Bench: 50x22, 50x16
KB Rows: 80x4x8
Rope Pushdown: 50x4x8
Incline Rear Delt Flyes (pinkies up): 10x1x10, 15x2x10
4xcircuit of RDL/Row/Hang clean/Push press/Back squat w/80lbs

**pobrien2** · 09-03-2021, 06:14 PM

Fri Sep 3rd Afternoon

DL: 255x5, 275x3, 305x6
RFESS Goblet Jumps: 10lbsx5x5
Med Ball Hamstring Curl: 3x15
Spread Eagle Situps: BW+15x3x15
Lunges: 50x2x15

**pobrien2** · 09-05-2021, 12:56 PM

Sun Sep 5th Afternoon

NG Chins: BW+35x10 (barely) BW+35x4x4
Chins: BWX11, BWx7
Standing NG DB Press: 50x17, 50x12
Rear Delt Flyes: 20x4x12
DB "Run the Rack" Curls: 45x9, 35x5, 25x10, 15x10
Ab Circuit x2: Sprinter Sit Ups, V Ups, Toe Touches, Hip Lifts (awful form. Could generally only get 2-4 reps at a time w/o pausing)
Circuit x3: Mtn climbersx30, Pushupsx20, Groiners x10, Burpeesx5

**pobrien2** · 09-06-2021, 04:54 PM

Mon Sep 6th PM

2 miles on elliptical @ level 5 in 10:04
Face Pulls: 25x3x10

**pobrien2** · 09-08-2021, 01:18 PM

Wed Sep 8th PM

Deload Day:
DB Bench: 50x2x15
Bench: 135x5
Cable Row: 100x2x15, 100x10
KB Shrugs: 65x2x10
Circuit: RDL/Row/Hang Clean/Push Press/Squat: Barbellx1x8

**pobrien2** · 09-09-2021, 06:31 PM

Thu Sep 9th PM

Defranco Bicep Builder: 4 tri-sets w/20lbs
ATG Zero

**pobrien2** · 09-12-2021, 09:26 AM

Fri Sep 10th PM

Deload Lower Body
DL: 185x5, 205x5
DB Jumps: BW+10sx2x6
Bench Back Extensions: BWx2x12
Med Ball Twists: 14lb ball x2x10
2.45 mi in 20 mins on elliptical @ level 10

**pobrien2** · 09-12-2021, 09:29 AM

Sun Sep 12th PM

Deload Pullup Day
NG Chins: BW+35x1x8 (barely)
DB NG Standing Press: 50x2x15
Incl Rear Delt Flyes: 15x3x12
Empty Barbell Curls: 100 reps across 6 sets
Ab Circuit x2

**pobrien2** · 09-15-2021, 10:04 AM

Wed Sep 15th Afternoon

Bench: 180x8, 190x6, 200x9
Med Ball Offset Pushups: x8, x6
Rolling LTE: 30x12, 25x2x12
Cable Rows: 100x3x12
Zottman Curls: 25x3x12
Face Pulls: 35x3x12
DB Circuit (Front squat, Swing, Unilateral curl + press, DB Jumps) 25x7, 25x8, x9

**pobrien2** · 09-17-2021, 10:06 AM

Fri Sep 17th Afternoon

DL: 235x8, 250x6, 265x11
Reverse Lunge on Plate: 115x2x10
Supine Hip Thrust (Legs/Shldrs elevated): BWx3x12
Med Ball Plank: 3x30 secs
DB Jumps: 10sx4x6

Tabata Row: 850m in 4 mins (8 cycles)

**pobrien2** · 09-19-2021, 08:29 AM

Sun Sep 19th AM

NG Chins: BW+35x9, BW+35x4x4
Chins: BWx12 + lots of rest pause sets x1 or 2. At least 20 more reps
Mod Standing Arnold Press: 40x2x10, 35x1x10
Blackburns: Got some of the positions wrong. 3setsx4-10 sec holds
Cable Curls: 40x3x15
Mtn Climber/Pushup/Groiner/Burpee Circuitx4
Ab Circuit (V-ups, Hip ups, toe touches)x2. Lots of rest b/t reps/exercises/sets.

**pobrien2** · 09-22-2021, 09:20 AM

Wed Sep 22nd AM

Bench: 180x7, 190x5, 205x9
Cable Row: 80x3x20
Rolling LTE: 30x3x10
DB Curls (subbed for Zottman curls): 35x3x10
Face Pulls: 40x3x10
DB Circuit (Front squat, Swing, Unilateral curl + press, DB Jumps) 25x7, 25x8, 25x9, 25x10

**pobrien2** · 09-24-2021, 08:40 AM

Fri Sep 23rd AM

DL: 240x7, 255x5, 275x11
Reverse Lunge on Plate: 115x2x12
Supine Hip Thrust (Legs/Shldrs elevated): BWx3x15
Med Ball Plank: 3x45 secs
DB Jumps: 10sx5x5

Tabata Row: ~1030m in 5 mins (10 cycles)

**pobrien2** · 09-26-2021, 08:50 AM

Sun Sep 25th AM

NG Chins: BW+35x9, BW+35x3x5, BW+35x2
3-sec Eccentric Chins (Rest-Pause): BWx7, BWx2, BWx1
Standing Modified Arnold Press: 40x3x8
Blackburns: 2x4-20sec holds
Cable Curls: 45x3x12

Later in Day:
Ab Circuit (V-ups/Hip ups/Opposite toe touch) 2x20/20/15. Lots of rest b/t reps.

**pobrien2** · 09-29-2021, 07:42 AM

Wed Sep 29th AM

Bench: 180x6, 200x4, 215x8
1-arm Alternating DB Bench: 50x2x10
J-Pulldowns: 25x12, 30x3x12
Defranco 3-way Shoulder Shocker: 15x2 tri-sets
DB Shrugs: 50x30 secs
Hammer Curl: 35x2x10

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