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

[pobrien2]

Sun Jun 21st Afternoon

DL: 315x5
Cable PullThroughs: 80x3x10
Leg Press Calf Raises: 150x3x20
Leg Extensions: 130x10, 150x2x10

[pobrien2]

Tue Jun 23rd

OHP: 95x10, 115x10, 135x10
Row Machine: 170x4x10
DB Curls: 35x12, 40x2x10
Spread Eagle Situps: BW+30x3x10
1-hand DB OH Tri Ext: 25x10, 20x10

[pobrien2]

Thu Jun 25th Afternoon

Front Squat: 135x20
Leg Ext: 150x15
Leg Curls: 110x20?
DB Curls: 35x2x15

[pobrien2]

Fri Jun 26th Afternoon

DB Bench: 95x7, 90x8, 85x9 + 7/7/8 pushups immediately following
Pullups: BWx12, x9?, x8?
Rope Pushdowns: 52x16, 57x12

[pobrien2]

Sun Jun 28th Afternoon

RDL: 135x2x10, 185x1x10
Single Leg Press: 150x1x10, 110x1x20
Smith Machine Squat to Bench: 180x10
Leg Press Calf Raises: 170x2x20
Chins: BW+35x8, BW+15x9, BWx10

Think I'm done doing BB squat & DLs. Been videoing my form during quarantine and it's not good. Right knee has had persistent pain, inner right hip has been a problem for years now and low back flares up every now and then. Might be time to admit that I'm old and move on to mostly machine training for the lower body.

[pobrien2]

Mon Jun 30th Afternoon

DB Bench: 95x8, 90x9, 85x10
Cable Rows: 140x12, 130x13, 120x14
DB Curls: 40x10, 35x11

[pobrien2]

Thu Jul 2nd Afternoon

Leg Press: 410x10, 450x10, 500x12
Lying Leg Curls: 100x2x10
OHP: 135x6
Rope Pushdowns: 85x10, 75x2x12

[pobrien2]

Sat Jul 4th Afternoon

Chins: BW+40x7, BW+20x9, BWx12
Standing DB NG Press: 50x15, 50x12, 50x10
Leg Press Calf Raises: 170x2x15

[pobrien2]

Sun Jul 5th Afternoon

RDL: 195x2x10
18" Box Squat: 215x1x12
Cable Pullthroughs: 90x10, 110x10
DB Curls: 40x11, 35x12

[pobrien2]

Tue Jul 7th Afternoon

Standing NG DB Shldr Press: 60x8, 55x10, 50x11?
Cable Row: 140x15, 150x12
DB Row: 85x10
Rope Pushdown: 57x10
Cable Pushdown: 57x15

[pobrien2]

Fri Jul 10th Afternoon

DB Bench: 95x8, 90x9, 85x10
Single Leg Press: 140x20, 160x15, 180x10
DB Curls: 40x12, 35x12
Leg Curl: 100x1x10

[pobrien2]

Sun Jul 12th Afternoon:

DL: 275x1, 225x1 (back hurt so I stopped. Not sure what I hurt it doing--hang cleaning? going down too far on single leg press?)

Later:
Chins: BW+40x7 (barely. might have been 6), BW+20x9 (again, barely) BWx9
Leg Ext End ROM: 150x10, 170x2x10
Leg Curls: 120x3x10
Cable Pullthroughs: 130x3x10
Hip Extension Machine: 130x2x10
Smith Mach Calf Raise: 180x3x10

[pobrien2]

Mon Jul 13th Afternoon

Standing NG DB Shldr Press: 60x9, 55x9, 50x10
DB Rows: 90x3x10
Rear Raises: 15x10, 20x2x10
Tri Pushdowns: 72x10, 67x10, 62x12

[pobrien2]

Wed Jul 15th Afternoon

Leg Extensions: 170x15, 190x2x10
Leg Curls: 125x2x10, 130x10
Cable Pullthroughs: 140x3x10
Leg Press Calf Raises: 170x20, 170x15
Tri Pushdowns: 115x15, 130x15
Hammer Curls: 40x10, 40x9

[pobrien2]

Fri Jul 17th Afternoon

NG DB Bench: 95x8, 90x9, 85x10
FacePulls: 32x3x10
1-arm OH DB Ext: 20x13, 20x15
DB Curls: 35x15, 35x10

[pobrien2]

Sat Jul 19th Afternoon

Leg Extension (Partial ROM): 190x12, 210x2x10
Leg Curls: 135x2x10, 115x10
Cable Pullthroughs: 150x3x10
Leg Press Calf Raises: 190x3 sets
Cable Tri Ext: 70x20, 90x15

[pobrien2]

Sun Jul 20th Afternoon

Chins: BW+40x7, BW+40x2x5
Side Raises: 20x15, 20x10
Waiter's Walk w/50 lbsx1x35 yds ea arm

[pobrien2]

Wed Jul 23rd PM

Leg Ext (Partial ROM): 195x15, 215x2x10
Leg Curls: 135x2x10, 120x10
Cable Pullthroughs: 160x3x10
Smith Machine Calf Raises: 190x3x15
1-arm dumbbell swings: 35x2x10 ea arm

[pobrien2]

Fri Jul 24th Afternoon

DB NG Standing Press: 60x10, 55x10
Lateral Raises: 25x8, 20x2x10
Row Machine: 175x3x10
Rope Pushdowns: 115x3x10

[pobrien2]

Sat Jul 25th Afternoon

Leg Extension (Partial ROM): 220x3x10
Leg Curls: 140x10, 140x6 drop to 120x5, 120x10
Chins: BW+45x7, BW+45x2x5
Cable Pullthroughs: 160x3x10
OADB Swings: 35x2x10 ea arm

[pobrien2]

Sun Jul 26th Afternoon

DB NG Bench: 95x9, 90x10, 85x9
DB Rows: 85x12, 85x2x10
Farmer's Walk: 85x~45 yds
DB Curls: 40x11, 35x12
Horizontal Leg Press: 210x2x20
Leg Press Calf Raises: 210x15, 210x12, 210x10

[pobrien2]

Tue Jul 28th Afternoon

Leg Ext (Partial ROM): 220x15, 200x16, 180x17
Leg Curls: 140x12, 125x13, 110x15
Cable Pullthroughs: 170x3x15
Horizontal Leg Press: 250x1x20
Leg Press Calf Raises: 210x15, 210x13, 210x12
RFESS: 40x1x5 ea leg

Simple & Sinister w/half get ups w/35 lb dumbbells

[pobrien2]

Fri Jul 30th Afternoon

Standing NG DB Press: 65x8, 65x5
Row Machine: 175x3x10
Lateral Raises: 25x8, 20x13, 20x10
LTE: 65x12, 75x10

[pobrien2]

Sat Aug 1st Afternoon

Chins: BW+50x6, BW+50x2x5
Leg Extension: 225x12, 205x13, 185x14
Leg Curls: 150x10, 135x12, 120x14
Cable Pullthroughs: 170x3x15
RFESS: 50x1x5
Smith Mach Calf Raise: 220x15, 200x15, 180x15

[pobrien2]

Sun Aug 2nd Afternoon

NG DB Bench: 95x9 (barely), 90x10
DB Rows: 90x15, 85x12, 85x12
DB Curls: 45x10, 40x6 plus drop sets
3 sets of triceps

[pobrien2]

Tue Aug 4th Afternoon

Leg Extension: 230x12, 210x13, 190x14
Leg Curls: 155x7, 140x10, 125x11
DB 1-arm Swings: 50x5x10 ea arm
Leg Press Calf Raises: 210x18, 190x2x15

[pobrien2]

Fri Aug 7th Afternoon

Lateral Raises: 25x10, 25x2x8
Rear Raises: 25x3x10
DB Curls: 30x10, 40x13, 35x12
1-arm OH Tri Ext: 25x10, 30x5, 20x15
1-arm DB Swings: 50x5x10 ea arm
TGU: 35x5 ea side

[pobrien2]

Sat Aug 8th Afternoon


Leg Extension: 235x10, 210x12, 190x12
Leg Curls: 140x10, 130x10, 115x15
Cable Pullthroughs: 150x10, 180x2x10
RFESS: 55x1x10 ea. leg
Leg Press Calf Raises
Chins: BW+50x1x6, BW+50x1x5

[pobrien2]

Sun Aug 9th Afternoon

NG DB Bench: 95x9, 90x6
NG Seated Shldr Press: 65x6
Seated Shldr Press: 50x12
DB Rows: 100x10, 95x10, 85x10
DB Tri Ext: 25x10, 30x10, 30x8

[pobrien2]

Tue Aug 11th Aftrenoon

Leg Extension: 215x10, 195x11, 175x12
Leg Curls: 145x12, 130x13
Simple & Sinister: DW Swings w/50lbs & TGU w/35lb dumbbells