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

**pobrien2** · 12-11-2020, 07:13 PM

Fri Dec 11th

Smith Mach DL: 195x5, 225x5, 255x5
BBB: 155x5x10
Pullups: BW+40x7
Lat Pulldowns NG: 130x3x10, 130x7
Tri Pushdowns: 115x15, 115x2x10
Seated Incline Curls: 20x1x10

**pobrien2** · 12-12-2020, 06:57 PM

Sat Dec 12th PM

Seated NG Shldr Press (no back): 45x5, 50x5, 65x5
BBB: 35x5x10
Seated Incl DB Curls: 25x4x12
OH Tri Cable Ext: 100x12, 100x10, 100x8, 100x8, 100x9
Cable Pullthroughs: 200x3x10

**pobrien2** · 12-13-2020, 06:57 PM

Sun Dec 13th PM

RFESS: 60x5, 65x5, 70x5
Reverse Lunge: 50x5x6
Horiz Row Mach: 135x4x12
Rope Pushdowns: 100x12, 100x15

**pobrien2** · 12-17-2020, 03:07 PM

Thu Dec 17th:

Floor Press: 70x5, 85x5, 90x5
BBB: 50x5x10
Lat Pulldowns: 145x5x10
Tri Pushdowns: 115x10, 130x14, 130x3x8

**pobrien2** · 12-18-2020, 06:49 PM

Fri Dec 18th PM:

Smith Mach DL: 210x5, 245x5, 275x5
Smith Mach Squat: 135x5x10
Tri Cable OH Ext: 110x3x10
Cable Curls: 80x20, 80x15, 80x15

**pobrien2** · 12-19-2020, 05:02 PM

Sat Dec 19th PM

Seated DB Shldr Press (no back): 65x7, 65x5, 50x12

**pobrien2** · 12-20-2020, 06:58 PM

Sun Dec 20th PM

RFESS: 60x3, 65x3, 75x10
Leg Extension (partial ROM): 110x5x10
Cable Pullthroughs: 180x5x10
Calf Press: 250x15, 225x16, 200x17
Pullups: BW+50x5

**pobrien2** · 12-24-2020, 03:35 PM

Thu Dec 24th PM

DB Floor Press: 75x5, 85x3, 95x7
DB Rows: 95x10, 85x2x10
Seated Incl DB Curl: 30x2x12, 30x9
OH Cable Tri Ext: 100x5x10
Lateral Raises: 25x8, 20x12, 20x9

**pobrien2** · 12-25-2020, 06:00 PM

Fri Dec 25th PM

Smith Mach RDL: 145x0, 165x10, 185x10
Cable Pullthroughs: 180x5x10
Leg Extensions (partial ROM): 115x5x10
V-Situps: BW+15x3x10

**pobrien2** · 12-26-2020, 06:07 PM

Sat Dec 26th PM

Seated DB Shldr Press (no back): 50x5, 65x3, 65x7
Rolling Tri Ext: 25x15, 25x10, 25x11, 25x11
Pullups: BW+50x5, BW+25x5x5
Hammer Curls: 35x2x10

**pobrien2** · 12-27-2020, 07:09 PM

Sun Dec 27th PM

RFESS: 65x5, 75x3, 70x8 (lost balance after 2 reps on right)
Leg Extension (partial ROM): 125x5x10
Glute Ham Raises in Smith Mach: 3x5
Calf Press: 250x15, 225x16, 200x17

**pobrien2** · 12-30-2020, 06:06 PM

Wed Dec 30th PM

1-arm Floor Press: 75x5, 80x5, 90x10
Row Machine: 150x5x10
OH Tri Ext: 110x10, 100x4x10
Seated Incl DB Curl: 30x2x12, 30x1x11

**pobrien2** · 01-01-2021, 10:51 PM

Fri Jan 1st PM

Smith Mach RDL: 135x10, 155x10, 175x15
Leg Extension (partial ROM): 130x5x10
Cable Pullthroughs: 200x5x10
Glute Kickback Mach: 155x2x10

**pobrien2** · 01-02-2021, 05:47 PM

Sat Jan 2nd PM

OHP: 105x5, 115x5, 125x10
Pullups: BW+50x6, BW+50x4, BW+25x4x5, BW+25x4, BWx3x5
Tri Pushdowns: 130x5x10

**pobrien2** · 01-05-2021, 08:51 PM

Tue Jan 5th PM

Leg Ext (partial ROM): 130x3x10
Leg Curls: 120x3x10
Glute Kickback Mach: 160x10, 165x2x10
RFESS: 50x3x5
Calf Press: 255x15, 235x14

**pobrien2** · 01-06-2021, 08:53 PM

Wed Jan 6th:

1-arm Floor Press: 70x5, 85x5, 90x9
Row Mach: 155x5x10
OH Tri Ext: 110x4x10, 90x10
Seated Incline DB Curls: 35x10, 35x8

**pobrien2** · 01-08-2021, 09:19 PM

Fri Jan 8th PM

Semi Sumo DL:185x5, 205x5, 235x10
Leg Ext (partial ROM): 135x5x10
Spread Eagle Situps: BW+20x3x10
Cable Pullthroughs: 200x3x10

**pobrien2** · 01-09-2021, 08:16 PM

Sat Jan 9th PM

OHP: 115x3, 125x3, 135x9
Pullups: BW+50x6, BW+50x5, BW+25x7x5, BW+25x4
Tri Pushdowns: 130x5x10

**pobrien2** · 01-10-2021, 08:06 PM

Sun Jan 10th PM

RFESS: 55x5, 65x5,70x12
Leg Ext (partial ROM): 130x3x10
Leg Curl: 120x3x10
Glute Kickback Mach: 160x3x10
Calf Press: 260x15, 235x15, 210x16

**pobrien2** · 01-14-2021, 09:51 PM

Thu Jan 14th PM

1-arm Floor Press: 75x3, 85x3, 95x6
(Later in evening)
Row Mach: 155x5x10
OH Cable Tri Ext: 110x5x10
Seated Incl DB Curl: 35x11, 35x10

**pobrien2** · 01-15-2021, 08:26 PM

Fri Jan 15th PM

DL: 195x3, 225x3, 250x10
24" Step Ups: 20sx3x10
Cable Pullthroughs: 200x3x10
Med Ball Leg Curls: 3x10

**pobrien2** · 01-17-2021, 10:01 PM

Sun Jan 17th PM

OHP: 135x8, 135x2x6
Front Squat: 155x3x8
Pullups: BW+50x8, BW+25x7, BW+25x6
Leg Curl: 120x3x10
Calf Press: 260x15, 235x15, 205x15

**pobrien2** · 01-20-2021, 03:02 PM

Wed Jan 20th

Floor Press: 85x3x8
Row Mach: 170x3x8
RFESS: 60x3x8
Hammer Curls: 40x3x8
1-leg Calf Raise on Plate: BWx3x10

**pobrien2** · 01-22-2021, 08:27 PM

Fri Jan 22nd PM

OHP: 135x8, 135x2x6
Yates Row: 135x3x8
RDL: 135x2x8
OH Cable Tri Ext: 110x12, 110x11, 110x10
3 sets of med band curls

**pobrien2** · 01-24-2021, 09:17 PM

Sun Jan 24th PM

Pullups: BW+50x5, BW+30x7, BW+30x7
Rolling LTE: 30x3x10
Reverse Lunge: 50x8, 60x2x8
Leg Curls: 125x3x10
Calf Press: 260x15, 235x15, 210x15

**pobrien2** · 01-27-2021, 09:57 PM

Wed Jan 27th PM

DB Floor Pres: 90x8, 85x9, 75x11
Pullups: BWx15, BWx9, BWx8
Cable OH Tri Ext: 120x10, 110x14
Glute Kickback Mach: 170x1x15

**pobrien2** · 01-29-2021, 10:18 PM

Fri Jan 29th PM

DL: 265x6, 240x7
RDL: 155x1x10
Leg Ext (partial ROM): 130x15, 150x15, 160x12
Chins: BW+50x6, BW+25x7, BW+5x9

**pobrien2** · 01-31-2021, 06:28 PM

Sun Jan 31st PM

RFESS: 70x12, 60x13
Rolling LTE: 35x10, 35x8
Seated Incline DB Curl: 35x2x10

**pobrien2** · 02-04-2021, 07:52 PM

Wed Feb 3rd

Floor Press: 92.5x7, 85x9

Thur Feb 4th PM
Incl Smith Bench: 155x8, 165x8
OH Tri Cable Ext: 120x10, 110x11
DB Curls: 40x12, 35x13

**pobrien2** · 02-06-2021, 08:43 PM

Sat Feb 6th

Seated Shldr Press: 62.5x8, 55x9
RDL: 175x10, 175x8
Pullups: BW+50x4, BW+30x7, BW8
Seated Row Mach: 180x10, 160x11
Chins: BWx6

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