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

[pobrien2]

Sat Mar 16th PM

BB Curls: 75x3x12
OH Tri Ext: 40x12, 45x12, 50x12
Lateral Raises: 15x10, 20x10, 22x10

[pobrien2]

Sun Mar 17th PM

Hammer Curl: 25x10, 30x10, 35x10, 40x7
BW Calf Raises: BWx4x20

[pobrien2]

Mon Mar 18th

Incl DB Bench: 50/60/70x10, 75x7
Dips: BWx15, BWx2x10
OH Tri Cable Ext: 42x2x10, 42x12
Lateral Raises: 15x15, 15x10

[pobrien2]

Wed Mar 20th PM

Chins: BWx11, BWx4x5

Later in evening
DB Incl Row: 40x10, 45x10, 50x3x10
Hammer Curls: 25x10, 30x10, 35x10, 40x8
Step Calf Raises: BWx3x20

[pobrien2]

Fri Mar 22nd Afternoon

Box Squat: 135/160/185x10, 210x8
Drop Set: 135x12
Leg Curls: 150x5x15
Smith Calf Raise: 145x20, 145x2x18

[pobrien2]

Sat Mar 23rd PM

Barbell Curls: 80x2x12, 80x1x9
OH Tri Ext: 40x12, 45x12, 50x12, 55x10
Lateral Raise: 17x12, 20x12, 22x10

[pobrien2]

Mon 25th PM

Incl DB Bench: 50/60/70x10, 75x7 (barely)
OH Tri Cable Ext: 42x15, 47x2x15
High Cable Flyes: 17/22/27x10

[pobrien2]

Wed Mar 27th PM

NG Chins: BWx12, BWx6, BWx3x5

Later in day:
Incl DB Row: 40x10, 45x10, 50x10, 55x2x10
Hammer Curl: 25/30/35x10, 40x9 + drop sets

[pobrien2]

Fri Mar 29th Afternoon

Box Squat: 135/160/185x10, 205x9
Drop Sets: 185x3, 135x12

[pobrien2]

Site wouldn't load for me for the past few weeks.

Sat Apr 21st PM

Smith Squat: 125/155/175/195x10 + drop set 125x12
Leg Curl: 100/120/140x15, 160x10




Sun Apr 22nd PM
BB Curl: 45x10, 55x10, 65x10, 75x10, 85x10

[pobrien2]

Mon Apr 23rd PM

Seated DB Press: 40/50/55x0, 60x7
Smith Incl Bench: 135x5
Tri Kickbacks: 20x2x20, 20x15
Lat Tri Pushdown: 40x2x10, 40x15
Lateral Raise: 15x3x10

[pobrien2]

Wed Apr 25th PM

BB Rows: 135x4x10, 135x1x9
BB Curls: 45/55/65/75x10, 85x11