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

[pobrien2]

Sat Oct 10th Afternoon

Chins: BW+50x7 (barely), BW+25x8, BWx10
1-leg RDL: 50x3x12
Glute Kickback Machine: 180x12, 190x2x10
Cable Curls: 130x10, 120x10
Tri Strt Bar Pushdown: 120x10, 110x10

[pobrien2]

Sun Oct 11th Afternoon

Seated DB Shldr Press NG: 70x8, 65x9, 60x10
Reverse Lunge: 75x6, 65x8
Horiz Leg Press: 310x15, 280x20
Rolling DB LTE: 35x10, 30x12

[pobrien2]

Wed Oct 14th Afternoon

NG 1-arm Floor Pres: 95x6, 90x8, 85x9
Lat Pulldown: 130/135/140x10
Calf Presses: 220x15, 200x16
1-arm Tri Ext: 25x12, 25x11
Concentration Curls: 35x10, 35x8
Lateral Raise: 20x15, 25x6

[pobrien2]

Sat Oct 16th PM

Chins: BW+50x7(barely)/5/5
RFESS: 65x12, 65x10
1-arm Reverse Lunge: 30x10, 40x10
Cable Curl Strt Bar: 140x10, 120x11
Incline Tri Kickbacks: 30x8, 25x10
Other tricep work
Cable Pullthroughs: 150x15
Smith Machine Calf Raises: 90x15, 90x12

[pobrien2]

Sun Oct 18th PM

Lateral Raises: 25x8, 20x15, 20x13
FacePulls: 40/50/60x10
1-leg RDL: 60x3x10
Glute Kickback Machine: 195x10, 175x11, 160x12
Strt Bar Tri Pushdown: 135x12, 150x10
Calf Press: 225x13, 205x13

Elliptical: .61miles in 7 min @ 5 resistance

[pobrien2]

Tue Oct 21st PM

DB NG Floor Press: 95x6, 85x10, 75x13

[pobrien2]

Wed Oct 22nd PM

Concentration Curls: 35x12, 40x6, 30x11
Incline Seated OH Tri Ext: 30x10, 35x9, 35x7
Lateral Raises: 25x9, 2013
Rear Raises: 30x3x10
Calf Presses: 225x15 + myoreps

[pobrien2]

Sat Oct 24th PM

Chins: BW+50x12, BW+25x7, BWx9
RFESS: 70x10, 70x8
1-arm Lunge: 45x2x10
Cable Curls Strt Bar: 150x9, 130x10

[pobrien2]

Sun Oct 25th PM

Seated Shoulder Press: 50x12, 55x7, 50x10
1-leg RDL: 70x3x10
Glute Machine: 200x10, 180x11, 160x12
Incl DB Rows: 35x3x10
Incl DB Kickbacks: 35x10, 35x9
DB Hammer Curls: 35x12, 35x10
Smith Mach Calf Raises: 135x2x10

[pobrien2]

Wed Oct 28th Afternoon

DB 1-arm Floor Press: 95x7 (slightly raised off ground on last rep on left side), 85x11, 85x10
Pullups: BW+20x8, BW+20x2x5
Concentration Curls: 35x10, 30x10, 25x11
Incl OH Tri Ext: 35x9, 30x10, 25x11



.67mi on elliptical @ 5 resistance in 7 min

[pobrien2]

Sat Oct 31st PM

Chins: BW+50x6, BW+25x8, BWx10
Seated Shoulder Press (No Back): 50x12, 50x2x10
Incl DB Rows: 40x3x10
Cable Strt Bar Curls: 150x7, 130x9, 120x9
Incl DB Kickbacks: 35x10, 40x8, 30x11

[pobrien2]

Sun Nov 1st PM

RFESS: 70x12, 70x8
1-side Reverse Lunge: 50x2x10
Smith Machine RDL; 90x10, 110x10
Cable Pullthroughs: 180x3x12
Calf Press; 225x15, 205x12
Tri Pushdowns Strt Bar: 140x10, 120x12

[pobrien2]

Thu Nov 5th PM

1-arm Floor Press: 95x7, 90x8, 85x9
Pullups: BW+25x8, BW+25x5, BWx7
Incl OH Tri Ext: 35x10, 30x11
Concentration Curls: 35x10, 30x8

[pobrien2]

Sat Nov 7th PM

Chins: BW+40x8, BW+20x9, BWx10
Seated Shoulder Press NG (No back): 50x3x12
Cable Curls: 150x6, 120x11
Tri Pushdowns: 120x12, 140x10
Incline DB Row: 50x2x10

[pobrien2]

Sun Nov 8th PM

RFESS: 75x2x8
1-arm Reverse Lunge: 55x2x10
Smith Machine RDL: 120x3x10
Glute Kickback Machine: 210x10
Calf Presses: 230x15, 210x12, 190x16
Leg Ext (partial ROM): 150x10, 170x10
Side Raises: 25x9

[pobrien2]

Wed Nov 11th Afternoon

1-arm NG DB Floor Press: 95x8, 90x9, 85x10
Chins: BW+30x8, BW+30x4, BWx10
Incl DB Tri OH Ext: 35x10, 35x10
Concentration Curls: 35x11, 30x8

[pobrien2]

Sat Nov 14th PM

Chins: BW+45x7, BW+45x6, BW+45x5
Seated NG DB Shoulder Press (no back): 60x7, 50x12, 50x10
EZ Bar Curls: 65x10, 75x10, 75x9
LTE w/EZ Bar: 75x3x10
Smith Mach BW Row: BWx3x10

[pobrien2]

Sun Nov 15th PM

RFESS: 75x10, 75x8
Smith Mach RDL: 130x3x10
Glute Kickback Machine: 215x10
1-arm Reverse Lunge: 58x2x10
Calf Press: 235x10

[pobrien2]

Thu Nov 19th PM

Floor Press: 95x5 (8 on right barely, only 5 on left), 85x10, 85x9
Pullups: BW+35x8, BW+35x5, BW+35x5
Cable Tri Kickbacks: 35x12, 40x2x10
Hammer Curls: 40x10, 40x2x8
Face Pulls: 80x3x10

[pobrien2]

Sat Nov 21st

Seated NG DB Shldr Press: 65x7, 65x2x5
Chins: BW+45x8, BW+45x2x6
Cable Tri Ext: 80x5x10
EZ Bar Curls: 85x8, 85x6

Elliptical: .74mi in 7:00 @ 5 resistance

[pobrien2]

Sun Nov 22nd

RFESS: 75x11, 75x8
Smith Mach RDL: 120x3x10
Cable Pullthroughs: 180x3x10
Calf Press: 235x15 + myoreps 4x5 w/20 sec rest b/t sets

[pobrien2]

Wed Nov 25th Afternoon

NG Floor Press: 90x9, 90x2x7

[pobrien2]

Thu Nov 26th PM

Pullups: BW+40x7, BW+40x2x6
Cable Tri Kickbacks: 45x3x10
DB Curls: 40x10, 40x8, 40x6
Lateral Raises: 25x8, 20x10
Rear Raises: 25x2x10

[pobrien2]

Sat Nov 28th PM

Seated NG DB Shldr Press: 65x7, 65x2x6
Chins: BW+45x8, BW+45x2x6
OH Cable Tri Ext: 100x2x10, 100x6
Rope Pushdowns: 80x3x10
EZ Bar Curl: 85x8

[pobrien2]

Sun Nov 29th PM

RFESS: 75x10, 75x8
Smith Mach RD: 125x10, 125x7, 125x10
1-arm Reverse Lunge: 60x2x10

[pobrien2]

Wed Dec 2nd PM

Floor Press NG: 90x9, 90x7, 90x8

Later:
Concentration Curls:
25x10, 25x12 (slow eccentrics)

[pobrien2]

Thu Dec 3rd PM

Row Machine: 110x10, 130x10, 140x10, 150x10, 160x10
1-arm OH Tri Ext: 20x5x10
Calf Press: 240x15 + myoreps

[pobrien2]

Sat Dec 5th PM

Smith Mach DL: 180x5, 200x5, 230x5(not including weight of bar)
BBB: 90x5x10
Chins: BW+45x7
EZ Bar Curls: 65x12, 75x9
Cable Pullthroughs: 190x15, 190x10
Concentration Curls: 2 sets
Pushups: BWx30

[pobrien2]

Sun Dec 6th PM

Seated NG Shldr Press (No back): 45x5, 55x5, 65x5
BBB: 35x5x10
Incline DB Row: 50x4x12
Tri Pushdowns: 100x10, 110x3x10

[pobrien2]

Thu Dec 10th PM

DB NG Floor Press: 65/75/85x5
BBB: 50x5x10
Pullups: BW+40x7
Seated Row Mach: 120x10, 130x10, 140x2x10
OH Cable Tri Ext: 90x3x10
Calf Press: 250x13 + myoreps 4x5 w/20-25 secs rest