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

**pobrien2** · 12-03-2021, 06:25 PM

Fri Dec 3rd PM

Chins: BWx12, BWx10, BWx8, BWx8
Smith Mach Rack Pulls: 315x5, 285x7
Back Extension off Bench: BW+10x3x12
RFESS: 55x10, 60x12, 60x12* (*lost balance 3 or 4 times on right side)
Skipped Abs. Will do Sat or Sun

**pobrien2** · 12-05-2021, 05:22 PM

Sat Dec 5th PM

Incl Bench (60 degree. Subbed for DB incline): 155x3x5 (3 sec pause at bottom)
Lat Pulldowns: 80x4x12 (10 sec hold at bottom)
Face Pulls: 30x20, 30x18, 30x15
Incline Rows: 50x2x15
DB Rows (subbed for chest supported row): 50x2x15
Wide Pushups (5 sec descent): 4x8
Spread Eagle Situps: BW+25x4x12

**pobrien2** · 12-08-2021, 06:48 PM

Wed Dec 9th PM

Floor Press: 210x5, 185x7
OHP: 135x6, 115x2x8
Skipped the 50 reps of DB Press.
DB Incl Row Iso Holds: 50x3x30secs
DB Row: 50x3x12
Incl Rear Flyes: 25x8, 15x10, 15x9
Band Tri Ext: 150 reps. Best set 40

**pobrien2** · 12-10-2021, 07:24 PM

Fri Dec 10th PM

Chins: BWx12, x10, 9, x8
RDL: 170x10, 155x11
RFESS: 50x10, 60x10, 70x10 (lost balance on right side after 2 reps)
Spread Eagle Situps: BW+30x4x12

**pobrien2** · 12-12-2021, 09:17 AM

Sun Dec 12th PM

Incl Bench (3 sec pause @ bottom): 165x3x4
Incline DB Row: 40x3x20
Face Pulls: 20x3x20
Wide Pushups (5 sec descent): 2x10, 2x8
Pullups: BWx4x6
BB Curls: 50 reps w/70 lbs. Best set 15.

**pobrien2** · 12-17-2021, 06:47 PM

Wed Dec 15th PM

Bench: 230x4, 205x8
Dips: BW+10x3x10
KB Rows: 60x4x12
Facepulls w/Ext Rotation: 20x3x20
Shoulder Shocker 2.0: 10lbsx2trisetsx7
DB Curls (subbed for bb) 30x4x12

**pobrien2** · 12-17-2021, 06:49 PM

Fri Dec 17th PM

Slantboard Squat (16 degrees): 195x4, 175x5
Bench Step ups: 40x3x10
KB Swings: 50x4x15
V-Ups: BWx4x12

**pobrien2** · 12-19-2021, 09:24 AM

Sun Dec 19th PM

NG Chins: BW+50x5, BW+50x2x4, BW+50x2x3
Plyo Pushups: BWx5x5
NG Lat Pulldowns: 40 (ea side)x2x20, 35x2x20
Incl Flyes: 20x3x10
Pushups: 75 in 4 mins

Later in Day (forgot in AM):
Prone L Flye: 10x4x12

**pobrien2** · 12-22-2021, 12:19 PM

Wed Dec 22nd Afternoon

Bench: 235x4, 210x7
Dips: BW+20x3x10
KB Rows: 65x4x12
Face Pulls w/Ext Rotation: 20x4x20
Shoulder Shocker 2.0: 15lbsx2trisetsx7
BB Curls: 75x3x12, 75x1x8

**pobrien2** · 12-24-2021, 03:59 PM

Fri Dec 24th PM

Slantboard Squat (16 degrees): 180x5, 205x4, 185x5
Step up w/hip drive: 40x3x10
KB Swings: 50x4x15
V-ups: BWx3x13

**pobrien2** · 12-26-2021, 09:02 AM

Sun Dec 26th PM

NG Chins: BW+50x2x5, BW+50x2x4, BW+50x3
Plyo Pushups: BWx6x6
NG Lat Pulldowns: 40x2x20, 40x15, 35x20, 35x15
Incl Flyes: 20x2x10, 25x10
Prone L Flyes: 15x3x10
83 pushups in 4 mins

**pobrien2** · 12-29-2021, 02:55 PM

Wed Dec 29th PM

Bench: 240x4, 215x7
Dips: BW+30x7
KB Rows: 70x4x12
Face Pulls w/Ext Rotation: 20x3x20
Shoulder Shocker 2.0: 20lbsx1trisetx7, 10lbsx1trisetx7 (1st two exercises w/20lbs and last w/10lbs)
DB Curls (subbed for bb): 35x12, 25x2x12

**pobrien2** · 01-01-2022, 03:23 PM

Sat Jan 1st PM

Missed workout yesterday and didn't sleep well last night so my workout schedule is screwed up. Did the easy stuff from yesterday's & tomorrow's workout today and will do squats/chins/etc tmrw

Incl Flye: 25x3x10
KB Swings: 50x4x15
Plyo Pushups: BWx7x5
NG Lat Pulldowns: 35x20, 40x3x20
Incl L Flyes: 15x3x10

Spread Eagle Situps: BW+25x3x20

**pobrien2** · 01-02-2022, 08:45 AM

Sun Jan 2nd AM

Slant Board Squat: 175x5, 195x3, 210x4, 190x5
RFESS: 50x3x10

Later in Day:
NG Chins: BW+50x2x5, BW+50x3x4,

**pobrien2** · 01-05-2022, 05:34 PM

Wed Jan 5th PM
Deload

NG DB Bench: 50x3x10
Band Pull Aparts: 3x20
Shoulder Shocker 1.0: 20x2x8
Band Curls: 3x20
Band Tri Ext: 3x20

**pobrien2** · 01-07-2022, 06:29 PM

Fri Jan 7th PM

Slant board Goblet Squat: 50x3x10
Cossack Squat: 50x3x5
Pushup Pluses: 3x10
Sprinter Situps: 3x10

**pobrien2** · 01-09-2022, 09:44 AM

Sun Jan 9th PM

Pushups: BWx3x20
RFESS: 50x5, 60x5, 70x6
Seated Press: 50x3x10
Band Pull Aparts: 3x10
Band Dislocates: 3x5
DB RDL: 50x3x10
Band Curls: 3x20
Band Tri Ext: 3x20
RKC Plank: 3x5

Later in Day:
Prone Blackburns: 3x10

**pobrien2** · 01-12-2022, 07:22 PM

Wed Jan 12th

Bench: 225x2, 240x1, 255x1, 225x3
Tri Pushdowns: 40x20, 45x2x20, 45x1x15

**pobrien2** · 01-14-2022, 06:52 PM

Fri Jan 14th

Slant Board Squat (16 degrees): 195x3, 210x2, 225x1, 135x3x10

**pobrien2** · 01-16-2022, 08:22 AM

Sun Jan 16th

NG Chins: BW+50x6, BW+25x7?, BWx8?
Cable OH Tri Ext: 40x20, 40x12, 40x10

**pobrien2** · 01-19-2022, 12:47 PM

Wed Jan 19th AM

Bench: 160x5, 175x5, 195x11
Dips: BW+20x5x10
KB Rows: 70x5x10

**pobrien2** · 01-21-2022, 06:31 PM

Fri Jan 21st PM

Back to Built Like a Badass. Starting w/2nd workout since I did a 5/3/1 workout Monday.

Slant Squat: 165x8, 180x6, 190x9
DB Jump Squat: BW+10x4x6
Smith Mach Back Ext: BW+10x15, BW+25x2x15
Russian Twists: 12lbx3x20 ea side

**pobrien2** · 01-23-2022, 09:39 AM

Sun Jan 23rd AM

Standing DB Press: 50x15, 50x9
Chins: BW+35x8, BW+35x4, BW+35x1
Rolling LTE: 30x4x8
Simultaneous Hammer Curl: 30x4x8
Ab Circuitx2
100 pushups in 6:32

Will do lat pulldown later. Cable machine was occupied.

**pobrien2** · 01-26-2022, 06:48 AM

Wed Jan 26th AM

Bench: 190x7, 205x5, 215x7
DB NG Bench: 50x25, 50x20
Cable Row w/Long Bar: 90x4x12
Tri Pushdowns: 45x4x12 (used rope on set #1)
DB Shrugs: 50x3x15
Lateral Raises: 15x3x15

**pobrien2** · 01-28-2022, 06:32 PM

Fri Jan 28th PM

Slant Squats: 170x7, 180x5, 190x8
DB Jumps: 15x4x6
Bench Back Ext: BW+25x3x12
Russian Twist w/Med ball: 16x3x12

**pobrien2** · 01-30-2022, 09:34 AM

Sun Jan 30th AM

Chins: BW+35x8, BW+35x4
Standing DB Press: 50x15, 50x9
Rolling LTE: 35,1,6, 30x3x8
Simultaneous Hammer Curl: 35x4x8
Ab Circuitx2
100 pushups in 6:03

**pobrien2** · 02-02-2022, 07:07 AM

Wed Feb 2nd AM

Bench: 200x6, 210x4, 230x5
Incl DB Press: 50x20, 50x15
KB Rows: 75x4x10
Rope Pushdowns: 50x4x10
Smith Mach Shrug: 145x3x12
Incl DB Rear Delt Flye (Pinkies up): 15x3x12

**pobrien2** · 02-04-2022, 07:20 PM

Fri Feb 4th PM

Slant Squats: 175x6, 185x4, 200x8
RFESS Jumps: BWx4x5
Med Ball Hamstring Curl: 3x15
Spread Eagle Situps: BW+35x3x15
Lunges: 55x9, 55x10

**pobrien2** · 02-06-2022, 07:54 AM

Sun Feb 6th AM

Chins: BW+35x8, BW+35x2x3
NG Lat Pulldowns: 40x20, 40x17
Standing DB Press: 50x16, 50x12
1-arm Cable Rear Delt Flyes: 10x2x10, 5x2x10
DB Curls (run the rack): 45x6, 35x6, 25x6, 15x10
Ab Circuit x2 (lots of rest between reps/sets)
100 pushups in 5:30

**pobrien2** · 02-09-2022, 07:04 PM

Wed Feb 9th PM

Bench: 205x5, 215x3, 240x3 (down one rep from a few weeks ago), 195x10
BBB: 140x5x10 (some sets narrow grip)
KB Rows: 60x5x10

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

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