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

**pobrien2** · 04-19-2023, 06:04 PM

Wed Apr 19th PM
Deload Week

DB Floor Press: 45/55/65x5
Face Pulls: 40x5x10
Cable Curls: 50x5x10

**pobrien2** · 04-21-2023, 06:52 PM

Fri Apr 21st PM
Deload Week

Went out last night, didnt sleep well and felt awful tonight. Just did the front squats. Will do assistance and running tmrw/Sunday.

Front Squat: 115/135/155x5

**pobrien2** · 04-23-2023, 08:24 AM

Sun Apr 23rd AM
Deload Week

NG DB Shldr Press: 30/35/40x5
Lat Pulldown: 105x5x10
Smith Mach Calf Raise: 175x5x10

**pobrien2** · 04-24-2023, 06:44 PM

Mon Apr 24th Afternoon

DB RDL: 130x3x10

PM
Leg Ext: 120x10, 135x4x10
Leg Press Calf Raise: 140x5x10

**pobrien2** · 04-26-2023, 08:17 AM

Wed Apr 26th AM

Floor Press: 60/70x5, 80x11 (barely)
DB Rows: 80x10, 70x4x10
DB Curls: 35x3x10, 30x1x10

**pobrien2** · 04-28-2023, 09:09 AM

Fri Apr 28th AM

Front Squat: 125/145x5, 165x11 (a little bent over on last rep)
FSL: 125x5x5
DB Lunges: 35x5x6
Spread Eagle Situps: BW+15x3x10

**pobrien2** · 04-30-2023, 08:24 AM

Sun Apr 30th AM

Seated NG DB Press: 40/45/50x5
FSL: 40x5x5
Chins: BW+25x9, BW+25x2x5
Lat Pulldowns: 90x3x10
OH Cable Tri Ext: 50x2x15, 50x3x10
Face Pulls: 40x3x10

**pobrien2** · 05-02-2023, 07:48 PM

May 2nd PM

Smith Mach DL: 165/195/215x5
DB RDL: 45x3x10
Smith Mach Calf Raise: 175x3x10
Leg Ext: 120x3x10

**pobrien2** · 05-03-2023, 07:15 AM

May 3rd PM

NG Floor Press: 65/75/85x5
FSL: 65x5x5
EZ Bar Curls: 65x5x10
Face Pulls: 45x5x10

**pobrien2** · 05-05-2023, 08:09 AM

May 5th AM

Front Squat: 135/155x5, 175x10 (pretty bent over on last 2 reps)
Reverse Lunges: 35x5x10
Spread Eagle Situps: BW+15x3x10

**pobrien2** · 05-06-2023, 03:57 PM

May 6th PM

Smith Mach Squat: 135x5x10

**pobrien2** · 05-07-2023, 09:39 AM

Sun May 7th AM

NG DB Press: 40/50/55x5
FSL: 40x5x5
Chins: BW+25x10, BW+25x5, BWx5
Lat Pulldowns: 90x3x10
Tri Pushdown: 40x5x10 (slow tempo on last 3 sets)

PM
Fighter Pullup Program Day #1
NG Chins: BW+40x5, 4, 3, 2, 1
DB Calf Raise: 50x3x15

**pobrien2** · 05-09-2023, 07:07 PM

Tue May 9th PM

Smith Mach DL: 175/200/225x5
FSL: 175x5x5
45 Tri Kickbacks w/10 lbs
FFESS: 40x4x10
Day 3 of Fighter Pullup Program w/40 lbs

**pobrien2** · 05-10-2023, 01:08 PM

Wed May 10th Afternoon

Floor Press: 70/80/90x5
FSL: 70x5x5
NG Chins: BW+40x5/4/4/3/2
Lateral Raises: 15x2x15
Spread Eagle Situps: 15x2x15

**pobrien2** · 05-12-2023, 08:37 PM

Fri May 12th PM

Did some volunteer work yesterday that had me quite sore, so I'm re-arranging my workout schedule this week.

Tri Kickbacks: 15x3x15
DB Curls: 30x5x10
Hammer Curls: 20x1x10

**pobrien2** · 05-13-2023, 01:16 PM

Sat May 13th Afternoon

Front Squat: 145/165/185x5
FSL: 145x5x5
Reverse Lunges: 40x5x6

**pobrien2** · 05-14-2023, 08:48 AM

Sun May 14th AM

Seated DB Press: 45/50/55x5
FSL: 45x5x5
Cable Rows: 90x4x15
Incl DB Raise: 10x4x10
Incl Tri Kickbacks: 75 reps w/15 lbs
DB OH Tri Ext: 20 reps w/15 lbs
Spread Eagle Situps: BW+15x15, BW+15x2x10

**pobrien2** · 05-16-2023, 06:36 PM

Tue May 16th PM

DB Floor Press: 60/70/80x5
FSL: 60x5x5
Chins: BW+40x2x5
Lateral Raise: 15x5x10
Face Pulls: 45x2x10, 50x2x10 (not great form), 45x1x10
DB RDL: 50x10, 50x2x12

**pobrien2** · 05-18-2023, 07:33 PM

Thu May 18th Afternoon

DB Curls: 100 reps w/30 lbs. Best set 15 reps
Dips: BWx5x10

**pobrien2** · 05-19-2023, 03:36 PM

Fri May 19th PM

6" Block Pull: 155/175/205x5
FSL: 155x5x5

Later in evening:
Leg Ext: 75x10, 90x9x10

**pobrien2** · 05-20-2023, 11:31 AM

Sat May 20th Afternoon

Front Squat: 135/155/175x5
FSL: 135x5x5 (last 4 sets box squats)
Reverse Lunge: 35x10, 40x10, 45x3x10
Lat Pulldowns: 90x5x12
Incl Flyes: 15x20, 20x2x15

**pobrien2** · 05-21-2023, 08:32 AM

Sun May 21st AM

DB Press: 40/45/55x5
FSL: 40x5x5
NG Chins: BW+40x2x5
Cable Row: 90x4x15
Tri Kickbacks: 15x5x15
Spread Eagle Situps: BW+15x2x15
Smith Mach Calf Raise: 175x3x10

**pobrien2** · 05-23-2023, 07:21 PM

Tue May 23rd PM

Block Pull: 165/190/210x5
FSL: 165x5x5
RDL: 135x3x10
DB Curls: 30x10x10
Dips: BWx2x10 (shoulder started to hurt)
80 reps of tricep exercises

**pobrien2** · 05-25-2023, 02:48 PM

Wed May 24th PM

Floor Press: 65/75/85x5
FSL: 65x5x5
Face Pulls: 45x7x10, 35x3x10
DB Flyes: 20x3x20

**pobrien2** · 05-26-2023, 08:48 PM

Fri May 26th PM

NG Chins: BW+45x2x5

**pobrien2** · 05-27-2023, 10:35 AM

Sat May 27th Afternoon

Box Front Squat: 145/165/185x5
FSL: 145x5x5
Reverse Lunges: 30/35/40/45x6, 50x10, 45x10, 40x10
Lateral Raises: 10x5x10
Hammer Curls: 25x10x10

**pobrien2** · 05-28-2023, 01:07 PM

Sun May 28th Afternoon

Seated DB Press: 45/50/55x5
FSL: 45x5x5 (3 sec eccentric)
Tri Kickbacks: 100 reps w/20 lbs. Best set 15
NG Chins: BW+50x4
Lat Pulldowns: 90 reps w/80 lbs. Best set 15
Smith Mach Calf Raise: 185x3x10, 135x4x10, 115x3x10

**pobrien2** · 05-30-2023, 10:29 AM

Tue May 30th Afternoon

DL: 175/200/225x5
FSL: 175x5x5
DB Curls: 35x17, 35x12, 35x10
DB Flyes: 25x20, 25x2x15
Spread Eagle Situps: BW+15x2x10, BW+15x1x9
Incl Rear Shoulder Raise: 10x3x15

Wed May 31st PM
NG Chins: BW+50x5

**pobrien2** · 06-01-2023, 05:07 PM

Thu Jun 1st PM

Floor Press: 70/80x5, 90x6
DB Rows: 70x3x15
Tri Kickbacks: 20x25, 20x2x15 (form wasn't great, particularly on left arm)

Fri Jun 2nd PM
NG Chins: BW+50x5

**pobrien2** · 06-03-2023, 09:54 AM

Sat Jun 3rd Afternoon

Box Squat: 155/175x5, 195x10
FSL: 155x12
Reverse Lunges: 50x4x6, 50x1x12
Ab Rollout: 3x10

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

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