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

**pobrien2** · 08-12-2020, 02:08 PM

Wed Aug 12th Aftrnoon

S&S
Swings w/50 lb dumbbell
1st 2 TGUs w/50 lb; last 3 w/35 lb dumbbell

**pobrien2** · 08-13-2020, 02:43 PM

Thu Aug 13th Afternoon

S&S
--Swing w/70 lb KB. 4 sets 2-handed, 1 set 1-handed
--TGUs: 50lb db x3, 35lb db x2

Chins: BW+50x6 (barely), BW+50x5 (barely)
RFESS: 58x10
Band Pull Aparts

**pobrien2** · 08-14-2020, 12:00 PM

Fri Aug 14th Afternoon

S&S
--Swings w/70lb KB (4 sets 2h, 1 set 1H) in 8:12
--TGU (1st 2 sets w/50 lb db, last 3 sets w/35 lb db)

DB LTE: 30x2x10
Seated Incl DB Curls: 30x2x10

PM:
Deadlift: 235x1x5

**pobrien2** · 08-15-2020, 03:52 PM

Sat Aug 15th PM

Chins: BW+50x7 (barely), BW+50x5, BW+50x4
KB Swings: 100 reps w/70 lb kb. 80 2-handed, 20 1-handed. Think I strained my back pretty badly.
TGU: 2 ea side w/35 lb db. Had to stop bc of back.

**pobrien2** · 08-19-2020, 05:21 PM

Wed Aug 19th PM

Leg Press: 3 light sets
Seated Leg Curl: 3 light sets
Smith Machine RDL: 3 light set
Pullups: BWx10
Seated DB Shoulder Press: 35x20

**pobrien2** · 08-23-2020, 02:18 PM

Sat Aug 23rd Afternoon

1AFP: 85x9, 85x6, 65x12
RFESS: 60x1x10
Chins: BWx2x10, BWx8
Leg Curls: 110x3x10
1arm OH Tri Ext: 20x15, 25x8

**pobrien2** · 08-26-2020, 06:12 PM

Wed Aug 26th Afternoon

Seated Arnold Press: 50x3x12
DB Rolling LTE: 25x2x10
Chins: BW+25x9, BW+25x2x6
DB Curls: 35x2x10
Face Pulls: 45x10, 50x10

**pobrien2** · 08-28-2020, 02:50 PM

Fri Aug 28th PM

Leg Extension: 210x15, 190x17
Leg Curls: 120x15, 100x16
Glute Extension: 130x2x10
Horiz Leg Press: 210x20, 290x10
Leg Press Calf Raises: 200x18, 180x17

**pobrien2** · 08-29-2020, 05:09 PM

Sat August 29th PM

Chins: BW+50x6, BW+25x7, BWx8
1-arm Neutral Grip Floor Press: 90x6, 85x7
DB Curls: 40x2x12
Lying Tri Ext: 75x2x10

**pobrien2** · 08-30-2020, 03:19 PM

Sun Aug 30th Afternoon

Leg Extension: 215x10
TGU: 40x3/4 L/R (failed on the way down on one on the left)
RFESS: 50x5, 62.5x12
Single Leg DB RDL: 60x2x10
Cable PullThroughs: 150x2x10
24"Step Ups: 35sx1x5

**pobrien2** · 09-02-2020, 06:25 PM

Wed Sep 2nd PM

Leg Ext: 220x12, 200x13, 180x14
Seated Leg Curls: 120x3x12
Leg Press: 250x20
Cable Pullthroughs: 160x3x10
Glute Machine: 150x2x10
Calf Raises w/50 lb dumbbells

**pobrien2** · 09-03-2020, 08:12 PM

Thu Sep 3rd PM

1arm NG DB Floor Press: 90x7, 85x8, 80x10
DB Row: 80x3x12
Triceps: 3 sets

**pobrien2** · 09-05-2020, 02:47 PM

Sat Sep 5th PM

RFESS: 65x11, 50x8
1-Leg DB RDL: 35xx2x20
24" Step Ups: 30x2x5
Leg Press Calf Raises: 220x10, 200x12, 180x18

**pobrien2** · 09-06-2020, 05:51 PM

Sun Sep 6th PM

Chins: BW+50x6, BW+25x8, BWx10
Arnold Press: 50x3x13
Cable OH Tri Ext: 70x15, 80x12, 90x8
DB Curls: 45x8
Lateral Raises: 20x12

**pobrien2** · 09-09-2020, 08:35 PM

Wed Sep 9th PM

1AFP Neutral Grip: 90x8, 85x9, 80x10
Rear Raises: 40 reps w/10 lbs across 3 sets

**pobrien2** · 09-11-2020, 05:50 PM

Fri Sep 10th PM

Chins: BW+50x4, BW+50x6
DB LTE: 25x12, 30x11, 30x10
Curls/Band pull-aparts/Face Pulls
Tri Pushdowns-100x3x10

**pobrien2** · 09-12-2020, 04:35 PM

Sat Sep 12th PM

Leg Ext (Partial ROM): 230x10, 210x11, 190x12
Leg Curls: 130x10, 115x11, 105x13
RFESS: 70x1x10 (had to reset 2 times on right leg)
Glute Kickback Machine: 170x10, 155x11, 140x12

**pobrien2** · 09-13-2020, 05:38 PM

Sun Sep 13th PM

Seated DB Shldr Pres: 55x3x12
Machine Pulldown: 110x15, 130x2x10
Strt Bar Tri Pushdowns: 115x3x12
DB Curls: 40x10, 40x7
Machine Strt Bar Curls: 70x10

**pobrien2** · 09-16-2020, 03:05 PM

Wed Sep 16th PM

Pullups: BWx14, BWx6
Leg Ext: 230x13, 210x15

**pobrien2** · 09-17-2020, 05:24 PM

Fri Sep 18th PM

1-Arm Neutral Grip Floor Press: 92x7, 85x9, 75x11
Lat Pulldown Machine @ Post: 140x10, 130x11, 120x12
Rope Pushdowns: 130x12, 115x13, 100x14
DB Curls: 40x9
Cable Machine Curls w/Strt Bar: 85x10, 70x12

**pobrien2** · 09-19-2020, 04:36 PM

Sat Sep 19th PM

Chins: BW+50x7, BW+25x8, BWx10
RFESS: 70x11, 60x11
Leg Ext: 120x12, 110x13, 100x15
Glute Kickback Machine: 155x10, 135x12

**pobrien2** · 09-21-2020, 03:50 PM

Sun Sep 21st PM

Seated NG Shoulder Pres: 65x9, 55x11, 50x12?
DB Rows: 75x15, 75x2x10
OH Tri Cable Ext: 90x12, 100x7
DB Curls: 40x10, 35x11

**pobrien2** · 09-23-2020, 04:04 PM

Wed Sep 24th PM

DB 1-arm Floor Press: 92x7 (had to re-set after 4 reps on left side), 85x9, 75x12

**pobrien2** · 09-24-2020, 05:27 PM

Thu Sep 24th PM

Pullups: BWx15, BWx8, BWx5
Rope Pushdowns: 130x13, 130x10
Rope Curls: 80x15, 100x12

**pobrien2** · 09-26-2020, 05:17 PM

Sat Sep 26th PM

Chins: BW+50x7 (might not have made it over the bar on last rep), BW+50x5, BW+50x4
RFESS: 75x10 (did 4 reps & had to stop on right foot. rested and then got 10), 65x11
Leg Curl: 130x10, 115x11, 105x12
Glute Kickback: 150x10, 135x11, 120x12

**pobrien2** · 09-27-2020, 05:44 PM

Sun Sep 27th PM

NG Seated DB Shldr Press: 70x8, 65x9, 60x10
Row Machine: 190x10, 180x11, 155x12
Tri Kickback on Incl Bench: 20x2x10, 15x12
Concentration Curls: 30x10, 25x11, 20x12

**pobrien2** · 09-30-2020, 01:47 PM

Wed Sep 30th Afternoon

1-arm Neutral Grip Floor Press: 92.5x7, 85x9, 75x12
DB Row: 75x15, 75x12, 75x12
Bis/Tris

**pobrien2** · 10-03-2020, 02:23 PM

Sat Oct 3rd Afternoon

Chins: BW+50x7, BW+25x8, BWx10
1-leg RDL: 50x2x10
Glute Kickback Machine: 155x10, 165x10, 170x10
Leg Press Calf Raises: 210x15 + myoreps
Strt Bar Cable Curls: 90x10, 110x10, 120x10

**pobrien2** · 10-04-2020, 05:36 PM

Sun Oct 4th PM

RFESS: 75x11 (very wobbly on right), 65x6, 65x5
DB Shoulder Press Neutral Grip: 70x8, 65x9
DB Rolling LTE: 30x9, 25x11, 20x13
Rear Raises: 20x2x15

**pobrien2** · 10-07-2020, 02:34 PM

Wed Oct 7th Afternoon

NG 1-arm Floor Press: 92.5x8, 85x9, 75x12
DB Rows: 80x15, 80x12, 80x10
OH DB Tri Ext (2 hands): 65x8, 65x10
Concentration Curls: 30x2x12

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