Bowser's Progress Log - No Better Time Than Now - Start 2014

[bbowsh54]

11/09/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 6: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
320x15
360x14

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
70x15
70x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x19

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
20x17
20x17

Cross-Body Crunches 3 X 10-15 repetitions
15
15
18

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

11/10/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 6: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x17
65x15
75x15
85x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
130x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/11/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 6: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x11

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
160x12
170x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
130x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x11

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/12/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 6: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x18
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
110x20
130x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
17
17
17

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x15
10x16
10x17

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/13/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 6: Triceps, Biceps, & Calves

Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x10

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
55x15
60x14

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x14

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
125x25

Calf Press on Leg Press 2 sets
230x25
230x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/14/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 6: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/15/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 6: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all.
Another week in the books.
Half way through this program.
I have a strong sense of urgency to lose more weight.
But, I definitely see a difference in the mirror.
Not sleeping well the last two weeks - still adjusting to life with a newborn.
Diet is going well. Wondering if the carbs could come down a little bit.
Feeling strong in the gym.
Happy Training, all!

[bbowsh54]

11/16/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 7: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x14
380x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
70x15
90x13

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
20x17
20x17

Cross-Body Crunches 3 X 10-15 repetitions
18
18
18

Plank 3 X 20-30 seconds
30sec
30sec
30sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

11/17/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 7: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x12

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
150x14

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/18/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 7: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x13
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x13
150x13
160x12
170x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
130x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/19/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 7: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x19
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
130x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
17
18
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x17
10x17
10x20

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/20/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 7: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x11

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
125x25
125x25

Calf Press on Leg Press 2 X 25
230x25
230x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/21/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 7: Active Rest

Morning Cardio
Outdoor Walk: 35 minutes walk outside

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/22/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 7: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Another week in the books.
Weight loss has definitely slowed this week.
Still struggling to fall asleep.
Going to try CBD oil by Ned for the first time this week, to aid with sleep.
Feeling pretty strong. Strength progression might be slowing.
Can't believe seven weeks are finished already.
Keep grinding. Hit the ground in great shape for 2021.

[bbowsh54]

11/23/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 8: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x14
400x12

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
70x15
90x13

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x13
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x18
20x18
20x17
20x17

Cross-Body Crunches 3 X 10-15 repetitions
18
18
20

Plank 3 X 20-30 seconds
30sec
30sec
40sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

11/24/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 8: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x13

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
60x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/25/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 8: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
160x12
180x11

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x14

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/26/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 8: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x19
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
130x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
17
18
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x17
10x18
10x20

---

11/27/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 8: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x11

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
125x25
125x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

11/28/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 8: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes walk outside

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

11/29/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 8: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all! Hope everyone had a fantastic Thanksgiving!
Another week in the books.
Managed to get my lifts in, working around Thanksgiving traveling.
Strength increases are slowing a little on this program.
Feeling a bit plateaued. Will keep grinding. Focusing on form and Mind-Muscle Connection.
Happy Training, all!

[bbowsh54]

11/30/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 9: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x15
410x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
70x15
90x14

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x18
20x17

Cross-Body Crunches 3 X 10-15 repetitions
18
18
20

Plank 3 X 20-30 seconds
30sec
30sec
40sec

Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals

---

12/01/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 9: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x13

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers 4 X 15-20 repetitions
50x20
60x20
60x20
70x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/02/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 9: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
180x14

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x14
150x12
170x12
180x11

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x14

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/03/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 9: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x19
110x18

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x19

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
18
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x18
10x19
10x20

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/04/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 9: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x11

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x27
125x25
125x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/05/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 9: Active Rest

Morning Cardio
Outdoor Walk: 35 minutes walk/jog outside

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/06/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 9: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all! We made it to December!
My weight loss has slowed on this program. Feeling like I'm hitting a plateau.
Three weeks left.
Was able to average eight hours of sleep this week, which is a big win for me.
Training is going well.
Happy training, all!

[bbowsh54]

12/07/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 10: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x15
410x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x17
70x15
90x15
90x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x15
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x20
20x19

Cross-Body Crunches 3 X 10-15 repetitions
18
20
20

Plank 3 X 20-30 seconds
30sec
30sec
40sec

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/08/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 10: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x14

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cybex Cable Crossovers 4 X 15-20 repetitions
20x20
25x20
30x20
35x20

Cable Crossovers: 2 sets
60x20
60x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
150x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/09/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 10: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
160x15
150x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x14
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x13
170x12
180x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/10/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 10: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x20
110x20

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
18
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x18
10x20
10x20

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/11/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 10: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
60x22
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x27
105x27
125x25
125x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/12/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 10: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes walk outside

Evening Cardio
Treadmill: 40 minutes incline power-walk

---

12/13/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 10: Active Rest

Morning Cardio
Outdoor Walk: 30 minutes walk outside

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Another week in the books.
Christmas is going to be difficult this year.
My final day is December 27th. Of this 12-week program.
Weight loss has slowed down. I do miss a bit more variety in my diet.
I shall be excited to shake things up in January.
Happy Training, all.

[bbowsh54]

12/14/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 11: Legs & Abs

Leg Press 7 X 12-15 repetitions
180x15
230x15
270x15
360x15
410x13
360x13
360x13

Single-Leg Leg Extensions 5 X 12-15 repetitions per leg
50x15
70x15
90x15
90x15
70x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x14
135x15
135x15
135x15

Seated Leg Curl machine under repair

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cross-Body Crunches 3 X 10-15 repetitions
18
20
20

Plank 3 X 20-30 seconds
30sec
30sec
45sec

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/15/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 11: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x14

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers: 4 X 15-20 repetitions
50x20
60x20
70x20
70x20

Cybex Cable Crossovers: 3 sets
25x20
30x20
35x20

Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
150x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/16/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 11: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
135x12
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
140x14
160x12
170x12
180x12

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
140x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/17/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 11: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x20
110x20

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15 repetitions
18
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
14x18
14x20
25x18

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/18/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 11: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
70x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
165x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
100x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
60x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
125x25
125x27

---

12/19/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 11: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/20/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 11: Active Rest

Morning Cardio
Treadmill: 30 minutes incline power-walk

Evening Cardio
TBD

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Greetings, all.
This year has gone by so quickly...
I hope everyone is gearing up for Christmas - to have a fun-filled time with family.
Week 11 of 12 is in the books for this program.
Will be a "HEALTHY" Christmas for me. :P

[bbowsh54]

12/21/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 12: Legs & Abs

Leg Press 4 X 12-15 repetitions
230x15
270x15
360x15
450x13

Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
70x15
90x15
90x15

Straight-Leg Deadlifts 4 X 12-15 repetitions
135x14
135x15
135x15
135x15

Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x20

Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x20
20x20
20x20
20x20

Cross-Body Crunches 3 X 10-15 repetitions
18
20
20

Plank 3 X 20-30 seconds
30sec
30sec
45sec

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/22/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 12: Chest & Calves

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Flat Dumbbell Chest Press 4 X 12-15 repetitions
55x15
65x15
75x15
85x14

Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x15

Cable Crossovers: 4 X 15-20 repetitions
50x20
60x20
70x20
80x20

Cybex Cable Crossovers: 3 sets
25x20
30x20
35x20

Pec Deck Flys 5 X 12-15 repetitions
90x20
110x15
130x15
150x15
150x15

Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
35x15
35x15
35x15

Morning Cardio
Treadmill: 35 minutes incline power-walk

Evening Cardio
Treadmill: 30 minutes incline power-walk

---

12/23/2020 — Wednesday Noon
12-Week GlycanAge Pilot Study Program
Week 12: Back

Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
180x15

Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x14
135x12
155x12
185x12

Underhand Pulldowns 4 X 10-12 repetitions
150x12
160x12
170x12
200x10

Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
150x15

Dorian Deadlifts 4 X 10-12 repetitions [pause at mid shin height]
135x12
185x12
205x12
225x12

---

12/23/2020 — Wednesday Night
12-Week GlycanAge Pilot Study Program
Week 12: Shoulders & Abs

Banded External Rotations 3 X 20 repetitions per side
RBx20
RBx20
RBx20

Shoulder Circles 3 X 20 repetitions
20
20
20

Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
70x20
90x20
110x20
110x20

Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
25x20

Cable Face Pulls 4 X 15-20 repetitions
80x20
100x20
120x20
140x20

Dumbbell Shrugs 5 X 15-20 repetitions
65x20
75x20
95x20
100x20
100x25

Lying Ab Leg Raises 3 X 12-15 repetitions
20
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
17.5x20
17.5x20
17.5x20

---

12/26/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 12: Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20 repetitions
70x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12 repetitions
135x14
145x12
155x12
175x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x15
110x15

Barbell Drag Curls 4 X 12-15 repetitions
45x15
50x15
55x15
65x15

Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
30x15
30x15
35x15

Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
80x20
90x20

Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
125x25
135x25
155x25

Post-Lift Cardio
Elliptical: 20 minutes HIIT Intervals

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

--Mid-Morning--
ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

--Pre-Workout--
Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle

--Afternoon (3:30 PM)--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

--Evening (8:00 PM)--
Casein Protein - 2 scoops of Kasein by Kaged Muscle

--Daily--
Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
(Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

---

Workout Notes
Wow. Twelve weeks have gone by.
Coming to an end of this program.
I'll be curious to see what my results are for the GlycanAge test.
There are a few things I have missed... I've missed cheese, milk, and peanut butter.
I think it was definitely the healthiest Christmas of life!
Awaiting the GlycanAge testing kit to arrive at my house.
Happy Training, everybody.

[bbowsh54]

12/28/2020 — Monday
5/3/1 Strength Training
Deadlift - Back & Abs

DEADLIFT:
Warm-Up
185x5
225x5
Working Sets
320x5
370x5
420x1
420x1

Wide-Grip Lat Pulldown:
130x15
140x15
180x13
200x10

Seated Cable Row:
100x18
120x15
150x15

Machine Lat Pulldown:
130x15
150x15
170x14
210x12

Cross-Body Crunches:
18
18
18
20
25

Machine Back Extension:
150x20
170x20
210x17

Abdominal Push Machine:
150x12
170x12
170x12

---

12/29/2020 — Tuesday
5/3/1 Strength Training
Bench Press - Chest & Calves

BENCH PRESS:
Warm-Up
135x10
135x10
Working Sets
205x5
235x5
270x2
270x2
185x12

Pec Deck Flye:
110x15
130x14
130x14

Incline Cable Flye:
20x20
25x19
30x17
35x11

Assisted Dips:
13
12

Smith Machine Standing Calf Raise:
105x25
105x25
125x25
155x23
155x22
155x22

---

12/30/2020 — Wednesday
5/3/1 Strength Training
Squat - Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
135x5
160x5
180x5
200x5

Box Jumps:
27”x5
27”x5
27”x7
27”x10
30”x5
33”x3
33”x3

Single-Leg Leg Extensions:
70x15
90x15

Seated Dumbbell Calf Raise:
70x25
70x30

Dumbbell Walking Lunges:
22.5x14
22.5x14
22.5x14

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

12/31/2020 — Thursday
5/3/1 Strength Training
Shoulder Press - Shoulders & Abs

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x8
65x8
Working Sets
100x5
120x5
135x4

Dumbbell Side Lateral Raises 4 X 15-20
17.5x20
20x20
20x20
25x20

Cable Face Pulls 4 X 15-20
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20
65x20
75x20
95x20
100x25

Lying Ab Leg Raises 3 X 12-15
20
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15
14x20
14x20
14x20

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/01/2021 — Friday
Freestyle Routine
Triceps, Biceps, & Calves

Rope Triceps Pushdown 4 X 15-20
70x20
80x20
90x20
100x20

Close-Grip Bench Press 4 X 10-12
135x14
145x12
155x12
175x12

Overhead Horizontal Cable Tricep Extensions 4 X 12-15
80x15
100x15
100x15
110x15

Barbell Drag Curls 4 X 12-15
45x15
50x15
55x15
65x15

Seated Dumbbell Curls 4 X 12-15
25x15
30x15
30x15
35x15

Rope Hammer Curls 4 X 15-20
60x20
60x20
80x20
100x20

Seated Dumbbell Calf Raise:
80x25
80x27
80x30
80x35

Machine Preacher Curl:
70x14
90x10 / 50x7
90x8 / 50x7

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/04/2021 — Monday
5/3/1 Strength Training
Deadlift - Back & Abs

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
305x5
355x5
400x5

Wide-Grip Lat Pulldown:
130x15
140x15
150x15
160x13
200x9
210x7
220x5

Seated Cable Row:
120x15
140x15
160x14

Machine Lat Pulldown:
150x15
190x11
210x12

Machine Back Extension:
170x15
210x13
220x12

Rack Pulls:
405x5
455x5
505x5

Abdominal Push Machine:
110x12
110x12

Cross-Body Crunches:
18
18
18
25
25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/05/2021 — Tuesday
5/3/1 Strength Training
Bench Press - Chest & Calves

BENCH PRESS:
Warm-Up
135x10
135x10
Working Sets
200x5
230x5
260x5

Incline Cable Flye:
20x20
25x20
30x19
35x17
40x9

Chest Pin Press:
225x5
235x5
225x4

Assisted Dips:
13
12

Smith Machine Standing Calf Raise:
105x25
105x25
125x25
145x25
145x25

---

01/06/2021 — Wednesday
5/3/1 Strength Training
Squat - Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
155x5
180x5
205x6

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
33”x8
33”x8

Single-Leg Leg Extensions:
70x15
90x15
90x15

Seated Leg Curl:
90x20
110x20
130x20

Seated Dumbbell Calf Raise:
100x25
100x30
100x30

---

01/07/2021 — Thursday
5/3/1 Strength Training
Shoulder Press - Shoulders & Abs

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x8
65x8
Working Sets
100x5
120x5
135x5

Dumbbell Side Lateral Raises 4 X 15-20
20x20
20x20
20x20
25x20

Cable Face Pulls 4 X 15-20
80x20
100x20
120x20
140x20

Dumbbell Shrugs 4 X 15-20
65x20
75x20
95x20
100x20

Lying Ab Leg Raises 3 X 12-15
20
20
20

Ab Russian Twists w/ Medicine Ball 3 X 12-15
14x20
14x20
14x20

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/08/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves

Rope Cybex Tricep Pushdown:
25x25
30x20
35x20
40x18
45x15
50x9

Overhead Horizontal Rope Tricep Extension:
25x15
30x13
35x15
40x8
45x7
50x5

Close-Grip Bench Pin Press:
95x20
135x15
155x12
155x12

Wide Cable Preacher Curl:
30x15
35x15
40x15
45x12
50x8
55x6

Close Cable Preacher Curl:
35x12
40x12
45x9
50x7
55x6

Rope Hammer Curls 4 X 15-20
30x13
35x13

Machine Preacher Curl:
110x7 / 70x7
110x7 / 70x6
110x7 / 70x6

Assisted Dips:
10
10

Standing One-Leg Calf Raise:
35x15
35x15
35x15
35x15
35x15

Calf Press on Leg Press:
210x25
230x25
250x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

Supplements
--Upon Waking--
Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge
--Mid-Morning--
Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged Sport
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Daily--
Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

---

Workout Notes
Back on the grind!
Following 5/3/1 Strength Training programming...
Curious to see how high I can get my Deadlift and Bench Press this spring.
I'm squatting again for the first time with high school, so I'm starting VERY light and working on my form.
Happy Training, all!

[Wlindqu1]

Sup Bow? Still getting after it?

[bbowsh54]

01/11/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
330x3
380x3
425x3

Wide-Grip Lat Pulldown:
130x15
145x15
145x15
145x15
160x15
205x10

Machine Lat Pulldown:
170x14
210x13

Rack Pull:
405x4
455x1

Machine Back Extension:
190x15
230x12

Abdominal Push Machine:
110x15
130x15

Cross-Body Crunches:
18
18
18
20

---

01/12/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest & Calves Day

BENCH PRESS
Warm-Up
135x10
135x11
Working Sets
215x3
245x3
275x4
185x14

Incline Cable Flye:
25x18
30x18
35x15
40x11
45x7

Chest Pin Press:
225x3
225x5

Assisted Dips:
13
13
12

Smith Machine Standing Calf Raise:
105x25
105x25
105x30
125x25
145x25

Post-Lift Cardio
Elliptical: 12 minutes HIIT Intervals

---

01/13/2021 — Wednesday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x8
65x10
Working Sets
110x3
125x3
140x3

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20
25x20

Cable Side Lateral Raise:
10x15
15x10
20x10
20x12
20x12

Pec Deck Rear Delt Reverse Flye:
90x13
110x13
110x11
110x11

Machine Side Lateral Raise:
50x12
70x10

Dumbbell Shrugs:
65x20
75x20
100x20
100x25

Behind-The-Back Smith Machine Shrug:
155x15
195x15
195x13

Lying Ab Leg Raises:
20
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

---

01/14/2021 — Thursday
5/3/1 Strength Training
Squat | Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
165x3
190x3
215x3

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
33”x8
33”x10
36”x5

Single-Leg Leg Extensions:
70x15
90x15
90x15

Trap Bar Deadlift (focus on leg drive):
225x7
275x8
315x5

Seated Leg Curl:
110x15
130x15

Seated Dumbbell Calf Raise:
100x20
100x23
100x23

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/15/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves Day

Rope Cybex Tricep Pushdown:
30x20
35x17
40x14
45x12
50x12
55x10
60x10

Overhead Horizontal Rope Tricep Extension:
30x14
35x10
40x8
45x7
50x5
55x4
60x3

Wide Cable Preacher Curl:
35x14
35x14
40x12
45x10
50x7

Close Cable Preacher Curl:
35x12
35x14
40x11
45x10
50x7
60x5

Seated Overhead Cable Tricep Extension:
35x14
35x14
40x12
45x12
50x10

Incline Inner Bicep Curl:
20x12
25x10
25x8

Machine Tricep Extension:
70x17
90x10

Standing One-Leg Calf Raise:
35x15
35x15
35x15
35x15
35x15

Calf Press on Leg Press:
210x25
250x25
270x25

---

01/18/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
355x5
400x3
450x2

Wide-Grip Lat Pulldown:
130x15
130x15
145x14
145x14
160x15
205x10
235x6

Seated Cable Row:
115x13
130x13
155x11

Machine Lat Pulldown:
165x15
210x10
230x8

High Rack Pull:
405x5
495x3
545x1

Machine Back Extension:
210x13
230x12
230x12

Machine Seated Row:
150x12
170x12
210x10

Cross-Body Crunches:
18
18
18
21
21

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/19/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest & Calves Day

BENCH PRESS:
Warm-Up
135x10
135x12
Working Sets
230x5
260x3
290x2
300x1

Incline Cable Flye:
25x20
30x20
35x12
40x9
45x6
50x4

Sling Shot Bench Press:
315x2
315x1

Pec Deck Flye:
110x18
130x12
150x10
150x9

Assisted Dips:
12
12
12
12

Smith Machine Standing Calf Raise:
105x25
105x25
125x25
145x25
165x23
165x23

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/20/2021 — Wednesday
5/3/1 Strength Training
Squat | Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
180x5
205x3
225x5
265x1

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
36”x5
36”x3
36”x5

Single-Leg Leg Extension:
70x16
90x15
90x15

Machine Leg Press:
310x7
310x7

Seated Dumbbell Calf Raise:
100x23
100x30

---

01/21/2021 — Thursday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x10
65x10
Working Sets
120x5
135x3
150x1
135x3

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20

Cable Side Lateral Raise:
10x15
20x12
20x12

Pec Deck Rear Delt Reverse Flye:
95x13
110x12
110x12
130x6

Machine Side Lateral Raise:
50x12
50x12
50x12

Machine Shoulder Press:
110x12
110x12
110x12

Dumbbell Shrugs:
65x20
75x20
100x23
100x23

Lying Ab Leg Raises:
20
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

---

01/22/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves Day

Close-Grip Cable Preacher Curl:
30x20
35x15
40x15
45x11
50x11
55x7

Rope Cybex Tricep Pushdown:
30x20
35x17
40x17
45x15
50x14
55x11

Overhead Horizontal Rope Tricep Extension:
30x15
35x14
40x11
45x7
50x6
55x4

Wide-Grip Cable Preacher Curl:
30x15
35x13
40x11
45x8
50x6
55x4

Seated Overhead Cable Tricep Extension:
30x15
35x13
40x11
45x8
50x7
55x7

Standing One-Leg Calf Raise:
35x15
35x15
35x17
35x17
35x15
35x15

Incline Inner Bicep Curl:
20x13
25x9
25x7
25x6

Underhand Tricep Cable Pushdown:
60x25
80x18
100x13
120x10
120x7

Resistance Band Speed Curls:
17
13
12
9
9

Resistance Band Tricep Pushdown:
27
23
20
18
18

Calf Press on Leg Press:
230x27
250x27
270x25
310x12

Post-Lift Cardio
Elliptical: 10 minutes HIIT Intervals

---

01/25/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT DELOAD:
Warm-Up
185x5
185x5
Working Sets
190x5
235x5
285x5

Wide-Grip Lat Pulldown:
130x15
130x15
145x15
160x15
175x12
205x8

Underhand Lat Pulldown:
175x12
175x12

Seated Cable Row:
115x15
130x13
130x13
145x12
160x10

Machine Back Extension:
210x15
210x20

Machine Lat Pulldown:
170x15
210x10

Machine Seated Row:
130x12
150x12
170x12

Cross-Body Crunches:
18
18
21
21
25

---

01/26/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest & Calves Day

BENCH PRESS DELOAD
Warm-Up
135x10
135x10
Working Sets
135x10
155x7
185x7

Pec Deck Flye:
110x17
110x15
110x15
110x15
130x15
130x15
150x12

Smith Machine Wide Bench Press:
155x10
195x7
155x10

Cybex Standing Cable Flye:
20x17
25x17
30x15

Medicine Ball Push-Up
Superset w/ Bosu Ball Push-Up
10 / 8
10 / 7
9 / 7

Low Cybex Cable Flye:
15x12
15x13

Smith Machine Standing Calf Raise:
105x25
125x25
145x25
145x25

Calf Press on Leg Press
230x25
250x25
270x25

Post-Lift Cardio
Stair Master: 12 minutes

---

01/27/2021 — Wednesday
5/3/1 Strength Training
Squat | Leg Day

SQUAT DELOAD:
Warm-Up
95x7
95x7
Working Sets
120x5
135x5
145x5

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
36”x5
36”x5

Hyper-Extensions:
8
8
10

Low Box Squat:
135x5
135x5
155x7
185x5

Single-Leg Leg Extension:
70x17
90x15
90x15

Machine Leg Press:
310x8
310x8
310x8

Seated Dumbbell Calf Raise:
100x25
100x25
100x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/28/2021 — Thursday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS DELOAD:
Warm-Up
65x10
65x10
Working Sets
65x12
80x5
95x5

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20

One-Arm Cable Side Lateral Raise:
10x18
20x15
20x14
20x15

Pec Deck Rear Delt Reverse Flye:
110x13
110x13

Machine Side Lateral Raise:
50x18
70x13

Behind-The-Neck Smith Machine Shoulder Press:
65x13
65x15
85x9

Dumbbell Shrugs:
65x20
75x20
100x20
100x23

Lying Ab Leg Raises:
20
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

Post-Lift Cardio
Stair Master Stairmill: 15 minutes

---

01/29/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves

Close-Grip Cable Preacher Curl:
30x18
35x17
40x15
45x13
50x11

Seated Overhead Cable Tricep Extension:
30x17
35x14
40x10
45x10
50x8

Squatted Cable Curl:
30x18
35x14
40x10
45x10
50x7

Rope Tricep Pushdown:
30x25
35x23
40x20
45x20
50x15

Overhead Horizontal Rope Tricep Extension:
30x13
35x12
40x10
45x9
50x7

Incline Inner Bicep Curl:
20x15
25x12
25x10
25x9

Resistance Band Curl:
15
12
9
9

Underhand Tricep Cable Pushdown:
70x25
100x15
120x12
120x12

Resistance Band Tricep Pushdown:
12
9
8
8

Standing One-Leg Calf Raise:
35x15
35x15
35x17
35x17
35x15

Post-Lift Cardio
Elliptical: 10 minutes HIIT Intervals

---

Supplements
--Upon Waking--
ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
--Mid-Morning--
Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged Sport
--Post-Workout--
Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
--Daily--
Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

---

Workout Notes
I'm still grinding!!
Just need to catch up on posting all of my workouts... :P
I'll cap this post at four weeks' worth.
I'll provide more of an update on my next post!

---

Sup Bow? Still getting after it?

Yes, sir!! How you doing, Wlindqu!!??? Great to hear from you! Thanks for stopping by!

[bbowsh54]

02/01/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
320x5
370x5
415x5

Wide-Grip Lat Pulldown:
130x15
130x15
145x15
145x15
175x15
205x10

Seated Cable Row:
115x18
130x11

Machine Back Extension:
210x15
230x15

Machine Lat Pulldown:
210x12
230x9

Machine Seated Row:
150x15
210x8

Cross-Body Crunches:
18
18
21
21

---

02/02/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest & Calves Day

BENCH PRESS
Warm-Up
135x10
135x12
Working Sets
210x5
240x5
270x5

High Cable Crossover Flye:
50x13
60x10
60x10
50x14
50x12

Pec Deck Flye:
130x17
150x13
150x12

Chest Bench Pin Press
185x7
185x7
185x5
185x4

Assisted Dips:
11
12
12

Smith Machine Standing Calf Raise:
105x25
125x25
125x25
145x25
145x25
165x25

---

02/03/2021 — Wednesday
5/3/1 Strength Training
Squat | Leg Day

SQUAT:
Warm-Up
95x5
135x5
Working Sets
185x5
215x5
240x5

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
36”x5
36”x5

Single-Leg Leg Extension:
70x17
90x15
90x15
110x10

Seated Leg Curl:
110x18
130x15
150x10

Hyper-Extensions:
10
10
10

Seated Dumbbell Calf Raise:
100x25
100x25
100x30

---

02/04/2021 — Thursday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x10
75x7
Working Sets
110x5
125x5
140x3

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20

One-Arm Cable Side Lateral Raise:
10x17
20x12
20x12

Two-Arm Chest-Supported Cable Side Raise:
10x12
20x10
10x13
10x12

Rear-Delt Face-Pull:
40x20
70x15
85x12
85x11

Standing Barbell Pin Press:
135x4
135x4
135x4

Rope Cable Front Raise:
30x15
40x15
50x15
60x15

Dumbbell Shrugs:
75x20
100x20
100x25

Lying Ab Leg Raises:
20
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

Post-Lift Cardio
Stair Master Stairmill: 15 minutes

---

02/05/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves

Standing Barbell Drag Curl:
45x15
50x15
55x15
55x12

V-Bar Tricep Pushdown:
30x20
40x15
50x15

Machine Tricep Extension:
50x18
70x15
90x12

Squatted Cybex Cable Curls (short position):
10x23
15x18
20x15
20x15

Face-Away Cybex Cable Curls (lengthened position):
10x12
15x10
20x8
20x7

Standing Dumbbell Curls (focus on supination):
20x15
20x15
20x14
20x15

Skull-Crusher Into Bent-Arm Pull-Over:
55x13
55x15
55x15
55x14

Cable Overhead Tricep Extension:
10x17
15x13
20x9
20x8

Standing Dumbbell Hammer Curl:
20x17
25x14
30x8

Standing One-Leg Calf Raise:
35x15
35x15
35x17
35x17

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

02/08/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
345x3
390x3
440x1

Wide-Grip Lat Pulldown:
115x15
115x18
145x15
145x15
175x15
205x7

Seated Cable Row:
115x17
130x15
145x15

Machine Lat Pulldown:
150x17
210x10
210x11

Machine Seated Row:
110x15
150x13
150x12

One-Arm Cable Row:
40x12
40x15
40x15
55x12

Cross-Body Crunches:
18
18
21
23

---

02/09/2021 — Tuesday
Weightlifting Training
Chest & Calves Day

Bench Press:
135x15
135x15
170x10
190x10
215x7

Pec Deck Flye:
110x17
130x14
150x11
150x11

Low To High Cable Crossover Flye:
30x17
40x15
40x14

Incline Dumbbell Press:
55x10
55x11
55x12

Assisted Dips:
12
12
12

Smith Machine Standing Calf Raise:
105x25
125x25
145x25
165x25
165x25

Post-Lift Cardio
Elliptical: 15 minutes

---

02/10/2021 — Wednesday
Weightlifting Training
Leg Day

Barbell Squat:
95x8
135x8
155x8
175x8
185x8

Single-Leg Leg Extension:
70x18
90x15
90x15
110x11
110x10

Seated Leg Curl:
110x18
130x18
130x18
130x18
130x19

Heels-Raised Dumbbell Plie Squat:
50x12
50x12
50x12
50x14
50x14

Seated Dumbbell Calf Raise:
100x23
100x23
100x25

Post-Lift Cardio
Elliptical: 10 minutes

---

02/11/2021 — Thursday
Weightlifting Training
Shoulders Day

Seated Barbell Shoulder Press:
65x12
85x8
95x8
105x5
115x5
115x4
115x4

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20

One-Arm Cable Side Lateral Raise:
10x17
20x12
20x10

Rear-Delt Face-Pull:
70x17
85x15
100x14

Machine Shoulder Press:
70x13
70x13
70x13

Machine Side Lateral Raise:
50x12
50x12
50x10

Dumbbell Shrugs:
70x20
80x20
100x23

Post-Lift Cardio
Cyber Exercise Bike: 12 minutes

---

02/12/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves

Dumbbell Hammer Curl:
20x20
35x15
40x12
45x11

V-Bar Pushdown:
120x15
150x13
180x10
200x7

EZ-Bar Curl:
65x15
65x13
65x16
65x14

Skullcrusher:
65x17
65x15
65x15
65x15

Seated Dumbbell Curl:
20x15
20x15
20x13
20x11

Assisted Tricep Dips:
15
14
14
14

Lying Rope Drag Curl:
55x12
70x7
55x7
55x10 / 40x6 / 25x6 / 10x5

Rope Pushdown From Knees:
60x20
70x17
60x18
50x20 / 40x10 / 30x14

Squatted Cybex Cable Curls (short position):
15x15
15x14

Face-Away Cybex Cable Curls (lengthened position):
15x8
10x10

Standing Dumbbell Curls (focus on supination):
20x10
20x10

Cable Overhead Tricep Extension:
15x23
20x19

Calf Press on Leg Press:
230x25
250x25
270x25
290x20

Post-Lift Cardio
Elliptical: 15 minutes

---

Supplements
--Upon Waking--
ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
--Mid-Morning--
Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged Sport
--Post-Workout--
Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
--Daily--
Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

---

Workout Notes
Still catching up on posting my workouts.
Don't worry - still grinding every week day!
Happy Training, all!

[bbowsh54]

Monday 02/15/21 | Back Day

Wide-Grip Lat Pulldown:
115x20
130x15
145x15
160x13
175x13
190x10
205x9

Seated Cable Row:
115x12
115x12
130x12
130x12
145x12
145x10
160x9

One-Arm Incline Cable High Row:
50x10
50x10
50x10
60x10
70x10
70x10
80x9

Underhand Lat Pulldown:
175x10
175x9

Seated Low To High Cable Row:
50x10
50x10
70x8

Machine Lat Pulldown:
150x15
170x14
190x10

Machine Seated Row:
110x15
130x14
150x10
170x8

Machine Preacher Curl:
70x15 / 50x8 / 30x8
90x10 / 70x5 / 50x5 / 30x5

Post-Lift Cardio
Exercise Bike: 10 minutes

---

Tuesday 02/16/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
225x3
255x3
290x3
225x10

Pec Deck Flye:
110x13
110x13
130x12
150x10

High Cable Crossover Flye:
50x20
60x17
70x13

Incline Dumbbell Press:
45x15
45x15
45x15

Assisted Dips:
12
11
12

Incline Cable Flye:
20x18
25x15
30x13

Low To High Cable Flye:
20x15
20x15

Post-Lift Cardio
Exercise Bike: 15 minutes

---

Wednesday 02/17/21
Leg Day

Single-Leg Leg Extension:
50x15
50x15
70x15
90x15
110x10
110x10

Seated Leg Curl:
110x18
130x17
130x17
150x15
150x15

Machine Leg Press:
210x20
250x20
290x18
330x17
370x12
400x10

One-Leg Smith Machine Split Squat:
45x10
45x10

Calf Press on Leg Press
210x25
250x23
270x20
290x17
310x15
330x12

---

Thursday 02/18/21
Shoulders Day

Seated Barbell Shoulder Press:
65x15
85x12
105x7
115x6
115x5
115x4
115x4
115x3

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20

Rear-Delt Face-Pull:
70x12
70x12
70x12
85x12
100x12
100x12

Behind-The-Neck Smith Machine Shoulder Press:
45x10
45x10
45x10
45x9

Two-Arm Cross Cable Side Lateral Raise:
10x12
10x12
10x12
10x11

Machine Shoulder Press:
70x12
70x12
70x10

Machine Side Lateral Raise:
50x10
50x10

Pec Deck Rear Delt Flye:
90x12
110x12

---

Friday - 02/19/21
Triceps, Biceps, & Calves

Single-Arm Cable Tricep Pushdown:
40x15
35x15
35x15
30x17

Incline Bench Skull-crusher:
65x15
95x11
105x8
105x8

Seated Dumbbell French Press:
80x6
85x5
90x5
90x6

Single-Arm Close-Body Cable Curl:
40x12
40x12
40x12
40x12

Standing EZ-Bar Curl (Bottom ROM, Top ROM, Full ROM):
45x10 / 45x10 / 45x10
45x10 / 45x10 / 45x10
45x8 / 45x8 / 45x8
45x8 / 45x8 / 45x8

Cable Hammer Rope Curl:
70x14
70x13

Squatted Cybex Cable Curls (short position):
15x15
15x13
15x14
15x15

Face-Away Cybex Cable Curls (lengthened position):
15x9
15x7
15x8
15x7

Standing Supinated Dumbbell Curls (Keep Opposite Contracted):
10x15
15x10

Skull-crusher Into Bent-Arm Pullover:
65x10
65x8

Cross-Body Cable Triceps Extension (Away/Close/Away):
10x12 / 10x8 / 10x12
10x12 / 10x10 / 10x8
10x12 / 10x10 / 10x10
10x14 / 10x14 / 10x8

Seated Dumbbell Calf Raise:
100x20
100x20
100x20
100x22
100x25
100x27
100x30

---

Monday 02/22/21
Back Day

Upper-back Pulldown:
130x15
145x15
160x15
175x12
190x10

One-Arm Incline Cable High Row:
50x10
50x10
60x10
60x10
70x10

Seated Low-To-High Box Cable Row:
115x12
115x12
130x11
130x10
130x10
130x10
145x9

Underhand Lat Pulldown:
145x12
175x10
190x8

Banded Romanian Deadlift:
115x10
115x10
115x10

Chest-Supported Dumbbell Curl:
22.5x14
25x11
25x10

Machine Lat Pulldown:
150x12
170x10
170x11

Machine Seated Row:
110x15
130x13
150x11

Machine Preacher Curl:
90x8 / 50x8
90x9 / 50x8
90x8 / 50x8

Post-Lift Cardio
StairMaster Stair-mill: 15 minutes

---

Tuesday 02/23/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
240x5
270x3
305x2 **
225x10

Pec Deck Flye:
110x12
110x12
130x11
130x11
130x11

Smith Machine Incline Bench Press:
155x7
175x6
175x9
155x6

Assisted Dips:
13
12
12

Incline Cable Flye:
20x15
25x15
30x15
35x11

Boss Ball Push-Ups:
9
10
10

High Cybex Cable Crossover Flye:
20x20
25x15
30x12

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

Wednesday 02/24/21
5/3/1 Strength - Squat | Leg Day

Deload SQUAT:
95x7
135x5
135x5
155x5
185x7

Box Jumps:
27”x5
27”x5
27”x5
27”x5
33”x5
36”x5

Banded Barbell Squat:
185x5
185x5
185x5

Dumbbell Bulgarian Split Squat:
20x8
20x8
20x8
20x8

Single-Leg Leg Extension:
70x15
90x15
90x15

Seated Dumbbell Calf Raise (Slow):
100x20
100x20
100x20

Calf Press on Leg Press (Slow):
230x20
250x20
270x20
270x20

Post-Lift Cardio
Elliptical: 13 minutes

---

Thursday 02/25/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

Deload STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x10
65x10
Working Sets
65x12
85x7
100x5

Rear-Delt Face-Pull:
70x15
70x15
70x15
70x15
100x10
100x10
100x10

Behind-The-Neck Smith Machine Shoulder Press:
55x10
55x11
55x11

Two-Arm Cross Cable Side Lateral Raise:
10x12
10x12
10x12
10x12
20x10
20x10
20x12

Machine Shoulder Press:
70x13
70x15
110x10
110x9

Machine Side Lateral Raise:
50x15
70x10
70x10

Lying Ab Leg Raises:
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20

Abdominal Push Machine:
110x15
110x15

Post-Lift Cardio
Elliptical: 10 minutes

---

Friday - 02/26/21
Triceps, Biceps, & Calves

Rope Triceps Pushdown:
50x20
60x18
70x17
80x16
90x14
100x14

Overhead Bent-Over Cable Triceps Extension:
50x12
60x14
70x11
80x10
90x9
100x6

Assisted Triceps Dips:
10
11
12
13
13
11

Incline Dumbbell Curl:
22.5x14
22.5x13
25x9
25x9

Standing EZ-Bar Cable Curl (Slow Negative):
50x12
60x15
80x14
90x11
100x8

Lying EZ-Bar Cable Curl:
50x12
60x11
80x10
90x8
100x5

Squatted EZ-Bar Cable Curl:
60x18
80x17
90x12
100x8

Calf Press on Leg Press:
230x20
250x20

Smith Machine Seated Calf Raise:
105x25
155x20
195x20
245x19
265x18
265x17

---

Notes: Slowly catching up!
I've still been putting in the work!!
Apologies for the lack of frequency in posting...

Happy Training, all!

[bbowsh54]

Monday 03/01/21
Back & Abs Day

Upper-back Pulldown:
130x15
145x15
160x14
175x14
190x14
205x11

One-Arm Incline Cable High Lat Row:
50x10
50x12
60x10
70x10
80x10
90x10
100x10

Deadlift (Light/Slow):
135x5
135x5
185x5
185x5
185x5

Seated Low-To-High Box Cable Row:
115x10
115x10
130x8

Underhand Lat Pulldown:
160x10
160x10
175x9

Machine Lat Pulldown:
150x12
170x11
170x11

Seated Machine Row:
110x12
130x12
130x12

Machine Preacher Curl:
90x8 / 50x8
90x8 / 50x8
90x7 / 50x8

Crossbody Crunches:
14
16
18
20
22

Post-Lift Cardio
Elliptical: 12 minutes

-----

Tuesday 03/02/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
215x5
245x5
280x5 **
225x10

Pec Deck Flye:
110x12
110x12
110x15
130x13
130x13

Smith Machine Incline Bench Press:
105x15
155x5
155x5 / 105x6
105x10 / 65x8

High Cable Crossover Flye:
50x15
50x15
50x15

Alternating Chest Press Machine (opposite arm extended):
110x9 (per arm)
110x10 (per arm)
110x10 (per arm)
110x9 / 50x7 (per arm)

Bosu Ball Push-Ups:
12
11

Post-Lift Cardio
Elliptical: 12 minutes

-----

Wednesday 03/03/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
95x7
135x5
Working Sets
185x5
215x5
255x5

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
36”x5

Bulgarian Dumbbell Split Squat:
30x7
30x7
30x7

Single-Leg Leg Extension:
70x15
90x15
90x15

Seated Leg Curl:
110x15
130x15

Seated Smith Machine Calf Raise:
155x20
215x18
215x20
215x20

Post-Lift Cardio
Elliptical: 12 minutes

-----

Thursday 03/04/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x10
95x7
Working Sets
110x5
130x5
145x4

Rear-Delt Face-Pull:
70x15
70x15
70x15
100x13
100x11

Chest-Supported Dumbbell Side Raise:
25x15
30x13
35x12 / 22.5x7

EZ-Bar Upright Row:
85x8
85x8
85x8

Cross Cable Y-Raise:
5x17
10x11
10x10
10x10 / 5x8
100x10 / 5x7

Machine Shoulder Press:
70x18
110x12

Machine Side Lateral Raise:
50x15
70x11

Standing Dumbbell Shrug:
75x18
100x20
100x23

Lying on Bench Ab Leg Raises:
15
15
17
17

Russian Ab Twists w/ Medicine Ball:
14x20
14x20

Abdominal Push Machine:
110x18
130x15

Post-Lift Cardio
StairMaster Stair-mill: 12 minutes

-----

Friday 03/05 - Triceps, Biceps, & Calves

Cross-Body Cable Tricep Extension:
15x17
15x20
20x14
25x10

Triceps 30's:
(Skull-crusher to nose, to forehead, behind head, then press to failure)
45x10 / 45x10 / 45x10 / 45x30
45x10 / 45x10 / 45x10 / 45x30
45x10 / 45x10 / 45x9 / 45x30

Assisted Tricep Dips:
12
13

Cable Preacher Curl Mechanical Dropset
(set of multi-width preacher curls)
A1) Wide-grip/elbows-in preacher curls
A2) Medium-grip preacher curls
A3) Close-grip preacher curls
30x10 / 30x8 / 30x8
30x12 / 30x8 / 30x8
35x13 / 35x8 / 35x7
40X11 / 40x6 / 40x6

Incline Dumbbell Curl:
25x13
30x10
30x11

Single-Leg Dumbbell Standing Calf Raise:
35x12
35x12

Smith Machine Seated Calf Raise:
155x25
225x20

-----

Monday 03/08/21 | Back & Abs Day

Upper-Back Pulldown:
130x15
145x15
160x13
175x13
190x13

Deadlift (Light/Slow):
135x5
185x5
225x5
315x5
315x5

Angles90 Incline Lat Pulldown:
100x15
115x12
115x11
115x14
130x12
130x11

Angles90 Pulldown Pull-Aparts:
85x12
100x12
115x9

Seated Low-To-High Box Cable Row:
115x12
115x12

Machine Lat Pulldown:
150x12
170x12

Seated Machine Row:
110x15
130x15

Machine Preacher Curl:
90x10 / 50x8
90x9 / 50x8

Cross-Body Crunch:
15
17
17
20

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Tuesday 03/09/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
230x3
265x3
295x3 **
315x1
225x10

Pec Deck Flye:
110x12
110x12
110x12
130x12
130x12
130x13
130x13
150x11

Smith Machine Incline Bench Press:
155x10
155x8
155x7 / 105x5

Incline Cable Flye:
20x17
25x13
30x12
35x11

Alternating Chest Press Machine (opposite arm extended):
150x7
150x7
150x6 / 110x4
130x10

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

-----

Wednesday 03/10/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
95x7
135x5
Working Sets
205x3
230x3
265x5 **

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
36”x5

Banded Landmine Reverse Lunge:
45+RBx7 (each leg)
45+RBx8 (each leg)
45+RBx10 (each leg)

Dumbbell Goblet Squat:
100x5
100x5
100x7

Single-Leg Leg Extension:
70x15
90x15
90x15

Seated Leg Curl:
130x15
130x15

Seated Smith Machine Calf Raise (bent-leg):
195x20
245x20
285x17
285x13

Calf Press on Leg Press (straight-leg):
230x20
250x20

Post-Lift Cardio
Elliptical: 17 minutes

-----

Thursday 03/11/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x7
Working Sets
120x3
135x3
155x2
135x5

Rear-Delt Face-Pull:
70x15
70x15
70x15
70x15
100x15
100x15

One-Arm Cable Side Raise:
10x15
20x12
20x12

Machine Shoulder Press:
70x15
110x12
110x10
110x8

Machine Side Lateral Raise:
70x12
70x10
70x9

Superset: Cable Cross Y-Raise:
Two-Arm Cross Cable Side Raise:
5x15 / 5x10
10x10 / 10x6
5x14 / 5x9
5x12 / 5x6

Lying on Bench Ab Leg Raises:
17
17
17
17

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

-----

Friday 03/12 - Triceps, Biceps, & Calves

Triceps 30's:
(Skull-crusher to nose, to forehead, behind head, then press to failure)
45x10 / 45x10 / 45x10 / 45x20
45x10 / 45x10 / 45x10 / 45x23
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x25

Assisted Tricep Dips:
12
12
12

Rope Tricep Pull-Apart Pushdown
30x15
40x12
50X9

Cable Preacher Curl Mechanical Dropset (multi-width):
A1) Wide-grip/elbows-in preacher curls
A2) Medium-grip preacher curls
A3) Close-grip preacher curls
40x10 / 40x10 / 40x12
50x12 / 50x10 / 50x9
60x10 / 60x8 / 60x7
65x11 / 65x10 / 65x7

Incline Dumbbell Curl:
25x11
25x9
25x7

Squatted Cable Curl:
50x23
70x15
100x9

Single-Leg Standing Calf Raise:
35x13
35x15
35x15

Smith Machine Seated Calf Raise:
195x22
245x20
285x15

Post-Lift Cardio
StairMaster Stair-Mill: 8 minutes

-----

Monday 03/15/21 | Back & Abs Day

Upper-Back Pulldown:
130x15
145x15
160x13
175x11
190x10
205x7

Deadlift (Light/Slow):
185x5
225x5
315x5
315x5
365x4

Angles90 Incline Lat Pulldown:
100x12
100x12
115x12
115x12
115x12
130x12

Angles90 Pulldown Pull-Aparts:
85x12
100x10

Seated Low-To-High Box Cable Row:
115x12
115x12

Seated Machine Row:
130x13
150x12

Machine Preacher Curl:
90x12 / 50x10
90x10 / 50x10

Cross-Body Crunch:
15
18
18
18

-----

Tuesday 03/16/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
245x5
280x3
315x1 *
315x1 *

Pec Deck Flye:
110x12
110x12
110x12
110x12
130x14
150x10
150x9 / 90x10

Smith Machine Incline Bench Press:
155x12
155x8 / 105x7
155x6 / 105x6

Cable Crossover Flye:
50x17
60x12
70x11 / 40x12

Alternating Chest Press Machine (opposite arm extended):
130x10 (each arm)
130x9 / 90x5 (each arm)
150x6 / 90x5 (each arm)
150x5 / 90x4 (each arm)

Post-Lift Cardio
Elliptical: 17 minutes

-----

Wednesday 03/17/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
95x7
135x5
Working Sets
215x5
245x3
275x1

Box Jumps:
30”x5
30”x5
30”x5
30”x5

Landmine Hack Squat:
45x10
80x10
90x10
90x10

Banded Landmine Reverse Lunge:
45+RBx8 (each leg)
45+RBx8 (each leg)
45+RBx10 (each leg)

Single-Leg Leg Extension:
70x15
90x15
90x15
110x12

Seated Smith Machine Calf Raise (bent-leg):
215x20
245x20
245x20
285x20
285x19

Calf Press on Leg Press (straight-leg):
210x25
230x20
250x20

Post-Lift Cardio
StairMaster Stair-Mill: 13 minutes

-----

Thursday 03/18/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x7
Working Sets
125x5
145x3
155x1

Rear-Delt Face-Pull:
70x15
70x15
70x15
70x15
100x15
100x15

Behind-The-Neck Smith Machine Shoulder Press:
65x15
65x15
65x13
65x11

Superset: Cable Cross Y-Raise:
Two-Arm Cross Cable Side Raise:
5x17 / 5x12
5x15 / 5x10
5x15 / 5x10
5x14 / 5x10

Machine Shoulder Press:
70x15
110x10
110x9
110x8

Machine Side Lateral Raise:
70x10
70x9
70x8
70x7

Lying on Bench Ab Leg Raises:
17
17
17
17

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Friday 03/19 - Triceps, Biceps, & Calves

Squatted Cybex Cable Curls (short position):
10x15
15x17
15x17
20x15
20x15

Face-Away Cybex Cable Curls (lengthened position):
10x15
15x10
15x9
20x8
15x8

Standing Alternating Supinated Dumbbell Curls (Keep Opposite Contracted):
15x12
15x10
15x10
15x10
15x9

Cross-Body Cable Triceps Extension (Away/Close/Away):
10x10 / 10x10 / 10x15
15x10 / 15x9 / 15x8
15x11 / 15x11 / 15x8
15x11 / 15x11 / 15x7
15x11 / 15x10 / 15x7

Triceps 30's:
(Skull-Crusher to nose, to forehead, behind head; then press to failure)
35x14 / 35x10 / 35x10 / 35x30
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x25

Assisted Tricep Dips:
12
13
13

Cable Preacher Curl Mechanical Dropset (multi-width):
A1) Wide-Grip/Elbows-In
A2) Medium-Grip
A3) Close-Grip
50x12 / 50x10 / 50x8
60x10 / 60x8 / 60x7
60x9 / 60x8 / 60x7
60x9 / 60x7 / 60x7

Incline Dumbbell Curl:
25x9
25x8
25x7

Single-Leg Standing Calf Raise:
35x15
35x15
35x15
35x15

Smith Machine Seated Calf Raise:
215x23
245x20
285x20

-----

Notes: Still catching up! Making my way through March...
Getting stronger!

[bbowsh54]

Monday 03/22/21 | Back & Abs Day

Upper-Back Pulldown:
130x15
145x15
160x14
175x12
190x10
205x9

Deadlift (Light/Slow):
185x5
225x5
315x5
315x5

Angles90 Incline Lat Pulldown:
100x12
100x12
115x12
115x12
130x12

Angles90 Pulldown Pull-Aparts:
85x10
100x10
100x10
100x10

Seated Low-To-High Box Cable Row:
115x12
115x12
115x12
115x12

Seated Machine Row:
130x13
150x13

Machine Preacher Curl:
90x10 / 50x8
90x9 / 50x8

Cross-Body Crunch:
18
18
18
18
18

Post-Lift Cardio
StairMaster Stair-Mill: 13 minutes

-----

Tuesday 03/23/21
5/3/1 Strength - Bench Press | Chest Day

Deload BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
185x10
225x6
225x7

Pec Deck Flye:
110x12
110x12
110x12
110x12
130x12
150x10
150x10

Incline Bench Press:
135x8
135x10

Decline Bench Press:
135x23
225x7
225x8

Incline Dumbbell Press:
60x10
75x8

Incline Cable Flye:
20x20
25x15
30x12
35x9
40x7

Post-Lift Cardio
Elliptical: 35 minutes

-----

Wednesday 03/24/21
5/3/1 Strength - Squat | Leg Day

Deload SQUAT:
Warm-Up
95x7
135x5
Working Sets
135x7
155x5
185x5

Walking Lunges (Slow/Stretch):
14
16
18
18

Landmine Hack Squat:
80x10
90x10
90x10
90x10

Banded Landmine Reverse Lunge:
45+RBx8 (each leg)
45+RBx8 (each leg)
45+RBx10 (each leg)

Hip Sled Narrow-Quad Leg Press
180x10
180x13
180x15

Straight-Leg Deadlift:
135x10
135x15

Single-Leg Leg Extension:
70x15
90x15
90x15

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x15
285x17
285x20

Calf Press on Leg Press (straight-leg):
230x20
250x20
270x20

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Thursday 03/25/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

Deload STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
75x10
Working Sets
95x7
95x8
105x6

Rear-Delt Face-Pull:
70x15
70x15
70x15
70x15
100x15
100x15

Behind-The-Neck Smith Machine Shoulder Press:
65x14
65x14
85x9

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise:
5x15 / 5x10
5x15 / 5x10
5x15 / 5x11

Machine Shoulder Press:
70x17
110x10
110x10

Machine Side Lateral Raise:
70x12
70x10
70x8

Resistance Band Side Raises:
20
20
20
20

Resistance Band Front Raises:
15
15
15
13

Lying on Bench Ab Leg Raises:
17
17
17
17

Russian Ab Twists w/ Medicine Ball:
14x20
14x20

-----

Friday 03/26/21- Triceps, Biceps, & Calves

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
35x10 / 35x10 / 35x10 / 35x20
45x10 / 45x10 / 45x10 / 45x20
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x25

Assisted Tricep Dips:
12
12
14
14

Barbell Bicep 21's:
(Full ROM, Bottom ROM, Top ROM)
45x7 / 45x7 / 45x7
45x7 / 45x7 / 45x7
45x7 / 45x7 / 45x7
55x7 / 55x7 / 55x7

Assisted Bicep Chin-Ups:
10
10
10
10

Incline Dumbbell Curl:
20x15
25x15
25x13
25x11

Machine Triceps Extension:
70x15
90x12
90x12

Cross-Body Cable Triceps Extension (Away/Close/Away):
15x10 / 15x8 / 15x8
15x12 / 15x8 / 15x8
15x12 / 15x8 / 15x8

Squatted Cybex Cable Curls (short position):
15x15
15x15
15x14

Face-Away Cybex Cable Curls (lengthened position):
15x8
15x7
15x6

Standing Hammer Dumbbell Curl:
20x15
20x15
20x15

Single-Leg Standing Calf Raise:
35x15
35x15
35x15
35x15

Calf Press on Leg Press:
230x25
250x20
270x20

-----

Monday 03/29/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
310x5
360x5
405x5 **

Upper-Back Pulldown:
130x15
145x15
145x15
145x15
175x14

Angles90 Incline Lat Pulldown:
85x10
85x10
85x10
85x10
100x12

Angles90 Pulldown Pull-Aparts:
85x12
100x12
100x12
100x12

Seated Low-To-High Box Cable Row:
115x12
115x12
115x12
115X12

Cross-Body Crunch:
18
18
18
18

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Tuesday 03/30/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
215x5
250x5
285x4 **
225x9
135x20
135x18
135x14

Pec Deck Flye:
110x12
110x12
110x12
110x12
130x12
130x12
130x12

Incline Dumbbell Press:
55x12
65x10
65x9
65x9

Cable Crossover Flye:
50x18
60x14
60x14
60x14

Low Cybex Cable Flye:
15x15
15x15

Post-Lift Cardio
Elliptical: 10 minutes

-----


Warm-Up
135x7
135x7
Working Sets
210x5
240x5
270x5

Walking Lunges (Slow/Stretch):
12
12
12
12

Landmine Hack Squat:
90x10
90x10
90x10
90x10

Single-Leg Leg Extension:
70x15
90x15
90x15
90x15

Narrow-Low Machine Leg Press:
230x15
250x15

Straight-Leg Deadlift:
135x10
135x10

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x20
285x18
285x18

Calf Press on Leg Press (straight-leg):
230x20
250x20
270x18

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Thursday 04/01/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x7
Working Sets
110x5
130x5
145x5 **
145x4

Rear-Delt Face-Pull:
70x15
70x15
70x15
70x15
100x15
100x15

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise:
5x18 / 5x10
5x17 / 5x10
10x12 / 5x10
5x16 / 5x10

Machine Shoulder Press:
70x15
110x14
110x13
110x11

Machine Side Lateral Raise:
70x15
70x11
70x11
70x10

Lying on Bench Ab Leg Raises:
17
17
17
18

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Friday 04/02/21- Triceps, Biceps, & Calves

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
45x10 / 45x10 / 45x10 / 45x20
45x10 / 45x10 / 45x10 / 45x23
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x30

Assisted Tricep Dips:
12
12
14
14

Barbell Bicep 21's:
(Full ROM, Bottom ROM, Top ROM)
45x7 / 45x7 / 45x7
45x7 / 45x7 / 45x7
55x7 / 55x7 / 55x7
55x7 / 55x7 / 55x7

Assisted Bicep Chin-Ups:
10
10
11
11

Cross-Body Cable Triceps Extension (Away/Close/Away):
15x11 / 15x8 / 15x7
15x13 / 15x9 / 15x7
15x11 / 15x9 / 15x7

Tri-Set: Squatted Cybex Cable Curl (short position)
Face-Away Cybex Cable Curl (lengthened position)
Standing Hammer Dumbbell Curl
15x17 / 15x8 / 25x8
15x16 / 15x7 / 25x8
20x12 / 10x10 / 25x7

Incline Dumbbell Curl:
20x15
25x12
25x10

Machine Triceps Extension:
90x12
90x12
90x12

Single-Leg Standing Calf Raise:
35x15
35x15
35x15
35x17

Seated Smith Machine Calf Raise:
285x18
285x18
285x18

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Monday 04/05/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
335x3
380x3
405x3

Upper-Back Pulldown:
130x15
145x15
145x15
145x15
145x15
175x14
205x8

Angles90 Incline Lat Pulldown:
85x10
85x12
85x12
85x12
100x12
115x12

Angles90 Pulldown Pull-Aparts:
85x10
100x10
100x10
100x12

Seated Low-To-High Box Cable Row:
115x12
115x12
115x13
115x13

Back Extension Machine:
150x15
170x15
190x13
210x12

Lat Pulldown Machine:
150x15
170x13

Cross-Body Crunch:
18
18
18
18

Post-Lift Cardio
Elliptical: 13 minutes

-----

Tuesday 04/06/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x7
Working Sets
120x3
135x3
155x3

Rear-Delt Face-Pull:
70x15
70x15
70x15
70x15
100x15
100x15

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise:
5x20 / 5x11
5x20 / 5x11
10x12 / 5x10
10x12 / 5x10

Machine Shoulder Press:
70x15
110x14
110x13
110x12

Machine Side Lateral Raise:
70x15
70x13
70x12
70x10

Calf Press on Leg Press:
230x25
250x22
270x20
290x20
310x18

Post-Lift Cardio
Elliptical: 12 minutes

-----

Wednesday 04/07/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
235x3
265x3
300x2
300x3 **

Pec Deck Flye:
110x12
110x12
110x12
110x12
130x12
130x12
130x12

Incline Dumbbell Press:
65x12
75x10
75x8
75x7 / 45x8

Incline Cable Flye:
25x17
30x13
35x10
35x10
35x11

Assisted Chest Dips:
12
11

Post-Lift Cardio
Elliptical: 10 minutes

-----

Thursday 04/08/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x7
135x7
Working Sets
225x3
255x3
295x4 **

Walking Lunges (Slow/Stretch):
12
12
12
12

Resistance Band Mulligan Squat:
10
10
10
10

Landmine Hack Squat:
90x10
90x10
90x10
90x10

Single-Leg Leg Extension:
70x15
90x15
90x15
90x15

Leg Press Machine:
230x20
250x20

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x20
285x17
285x17
285x17

Calf Press on Leg Press (straight-leg):
230x25
250x20
270x20

-----

Friday 04/09/21- Triceps, Biceps, & Abs

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
35x10 / 35x10 / 35x10 / 35x25
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x27
45x10 / 45x10 / 45x10 / 45x30

Assisted Tricep Dips:
12
12
15
15

Machine Triceps Extension:
50x15
70x13
90x13
90x13

Barbell Bicep 21's:
(Full ROM, Bottom ROM, Top ROM)
45x7 / 45x7 / 45x7
45x7 / 45x7 / 45x7
55x7 / 55x7 / 55x7
55x7 / 55x7 / 55x7

Assisted Bicep Chin-Ups:
10
10
10
11

Incline Dumbbell Curl:
20x15
20x15
25x14
25x13

Cross-Body Cable Triceps Extension (Away/Close/Away):
15x14 / 15x9 / 15x7
15x14 / 15x7 / 15x7
15x14 / 15x7 / 15x7

Tri-Set: Squatted Cybex Cable Curl (short position)
Face-Away Cybex Cable Curl (lengthened position)
Standing Dumbbell Hammer Curl
15x15 / 15x7 / 25x7
15x14 / 15x7 / 25x7
20x12 / 15x7 / 25x7

Lying On Bench Ab Leg Raise:
18
18
20

Lying On Bench Ab Knee Pull-In:
8
9
10

Post-Lift Cardio
Arc-Trainer: 13 minutes

-----

NOTES: Almost caught up... In April, now!

[bbowsh54]

04/12/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
360x5
405x3
455x1 **

Upper-Back Pulldown:
130x15
145x15
145x15
145x15
145x15
175x15
205x12

Angles90 Incline Lat Pulldown:
85x12
85x12
85x12
85x12
100x12
115x12

Angles90 Pulldown Pull-Aparts:
85x10
100x11
100x10
100x10

Seated Low-To-High Box Cable Row:
115x12
115x12
115x12
130x10

Back Extension Machine:
150x15
190x15
210x14

Preacher Curl Machine:
90x10 / 50x8
110x10 / 50x8

Cross-Body Crunch:
18
18
18
18

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

---

04/13/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
250x5
285x3
315x1
315x2 **
330x1 *
335x1 **

Pec Deck Flye:
110x12
110x12
110x12
110x12
130x12
130X12

Incline Dumbbell Press:
60x15
70x10
70x9

Incline Cable Flye:
20x23
30x18
35x13

Assisted Chest Dips:
12
10

Post-Lift Cardio
Elliptical: 10 minutes

---

04/14/2021 — Wednesday
5/3/1 Strength Training
Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x7
Working Sets
240x5
270x3
305x4**
135x8

Walking Lunges (Slow/Stretch):
12
12
12
12

Resistance Band Mulligan Squat:
10
10
10
10
10

Landmine Hack Squat:
90x10
90x10
90x10
90x10

Leg Press Machine:
230x20
250x20
270x20
290x20

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x20
285x18
285x18

Calf Press on Leg Press (straight-leg):
230x25
250x20
270x20
290x20

Post-Lift Cardio
StairMaster Stair-Mill: 15 minutes

---

04/15/2021 — Thursday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x7
Working Sets
130x5
145x3
160x3

Rear-Delt Face-Pull:
70x15
70x15
70x15
70x15
100x15
100x15

Chest-Supported Dumbbell Side Raise:
25x12
25x14
25x15

EZ-Bar Upright Row:
75x13
95x8
75x13

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise:
5x18 / 5x10
5x18 / 5x8
10x9 / 5x9
10x9 / 5x8
10x9 / 5x8

Shoulder Press Machine:
70x16
110x13
110x13

Machine Side Lateral Raise:
70x15
70x14
70x14

Seated Resistance Band Shoulder Press:
15
15
15

Lying on Bench Ab Leg Raises:
17
17
17
17

Russian Ab Twists w/ Medicine Ball:
14x20
14x20

Post-Lift Cardio
Elliptical: 10 minutes

---

04/16/2021— Friday
Weightlifting Freestyle Routine
Triceps, Biceps, & Abs

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
35x10 / 35x10 / 35x10 / 35x25
45x10 / 45x10 / 45x10 / 45x30
45x10 / 45x10 / 45x10 / 45x35

Assisted Tricep Dips:
12
13
15

Machine Triceps Extension:
50x15
70x15
90x14

Cable Preacher Curl Mechanical Dropset (multi-width):
A1) Wide-Grip/Elbows-In
A2) Medium-Grip
A3) Close-Grip
50x10 / 50x8 / 50x8
60x12 / 60x8 / 60x8
70x11 / 70x8 / 70x7
80x8 / 80x5 / 80x5

Assisted Bicep Chin-Ups:
10
10
11

Incline Dumbbell Curl:
20x15
22.5x15
25x14

Cross-Body Cable Triceps Extension (Away/Close/Away):
15x15 / 15x8 / 15x8
15x15 / 15x7 / 15x7
15x15 / 15x6 / 15x7

Tri-Set: Squatted Cybex Cable Curl (short position)
Face-Away Cybex Cable Curl (lengthened position)
Standing Dumbbell Hammer Curl
15x15 / 15x8 / 25x8
15x15 / 15x7 / 25x7
15x15 / 15x7 / 25x7

Single-Leg Standing Calf Raise:
35x15
35x15
35x15

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

---

Supplements
--Upon Waking--
ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
--Mid-Morning--
Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged Sport
--Post-Workout--
Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
--Daily--
Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

---

Workout Notes
Caught up through last week...
Hit a new Bench Press PR!
Video here: www dot instagram dot com/p/CNns-XwMlVy/

[Wlindqu1]

01/11/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
330x3
380x3
425x3

Wide-Grip Lat Pulldown:
130x15
145x15
145x15
145x15
160x15
205x10

Machine Lat Pulldown:
170x14
210x13

Rack Pull:
405x4
455x1

Machine Back Extension:
190x15
230x12

Abdominal Push Machine:
110x15
130x15

Cross-Body Crunches:
18
18
18
20

---

01/12/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest & Calves Day

BENCH PRESS
Warm-Up
135x10
135x11
Working Sets
215x3
245x3
275x4
185x14

Incline Cable Flye:
25x18
30x18
35x15
40x11
45x7

Chest Pin Press:
225x3
225x5

Assisted Dips:
13
13
12

Smith Machine Standing Calf Raise:
105x25
105x25
105x30
125x25
145x25

Post-Lift Cardio
Elliptical: 12 minutes HIIT Intervals

---

01/13/2021 — Wednesday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x8
65x10
Working Sets
110x3
125x3
140x3

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20
25x20

Cable Side Lateral Raise:
10x15
15x10
20x10
20x12
20x12

Pec Deck Rear Delt Reverse Flye:
90x13
110x13
110x11
110x11

Machine Side Lateral Raise:
50x12
70x10

Dumbbell Shrugs:
65x20
75x20
100x20
100x25

Behind-The-Back Smith Machine Shrug:
155x15
195x15
195x13

Lying Ab Leg Raises:
20
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

---

01/14/2021 — Thursday
5/3/1 Strength Training
Squat | Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
165x3
190x3
215x3

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
33”x8
33”x10
36”x5

Single-Leg Leg Extensions:
70x15
90x15
90x15

Trap Bar Deadlift (focus on leg drive):
225x7
275x8
315x5

Seated Leg Curl:
110x15
130x15

Seated Dumbbell Calf Raise:
100x20
100x23
100x23

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/15/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves Day

Rope Cybex Tricep Pushdown:
30x20
35x17
40x14
45x12
50x12
55x10
60x10

Overhead Horizontal Rope Tricep Extension:
30x14
35x10
40x8
45x7
50x5
55x4
60x3

Wide Cable Preacher Curl:
35x14
35x14
40x12
45x10
50x7

Close Cable Preacher Curl:
35x12
35x14
40x11
45x10
50x7
60x5

Seated Overhead Cable Tricep Extension:
35x14
35x14
40x12
45x12
50x10

Incline Inner Bicep Curl:
20x12
25x10
25x8

Machine Tricep Extension:
70x17
90x10

Standing One-Leg Calf Raise:
35x15
35x15
35x15
35x15
35x15

Calf Press on Leg Press:
210x25
250x25
270x25

---

01/18/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x3
225x5
Working Sets
355x5
400x3
450x2

Wide-Grip Lat Pulldown:
130x15
130x15
145x14
145x14
160x15
205x10
235x6

Seated Cable Row:
115x13
130x13
155x11

Machine Lat Pulldown:
165x15
210x10
230x8

High Rack Pull:
405x5
495x3
545x1

Machine Back Extension:
210x13
230x12
230x12

Machine Seated Row:
150x12
170x12
210x10

Cross-Body Crunches:
18
18
18
21
21

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/19/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest & Calves Day

BENCH PRESS:
Warm-Up
135x10
135x12
Working Sets
230x5
260x3
290x2
300x1

Incline Cable Flye:
25x20
30x20
35x12
40x9
45x6
50x4

Sling Shot Bench Press:
315x2
315x1

Pec Deck Flye:
110x18
130x12
150x10
150x9

Assisted Dips:
12
12
12
12

Smith Machine Standing Calf Raise:
105x25
105x25
125x25
145x25
165x23
165x23

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/20/2021 — Wednesday
5/3/1 Strength Training
Squat | Leg Day

SQUAT:
Warm-Up
95x5
95x5
Working Sets
180x5
205x3
225x5
265x1

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
36”x5
36”x3
36”x5

Single-Leg Leg Extension:
70x16
90x15
90x15

Machine Leg Press:
310x7
310x7

Seated Dumbbell Calf Raise:
100x23
100x30

---

01/21/2021 — Thursday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x10
65x10
Working Sets
120x5
135x3
150x1
135x3

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20

Cable Side Lateral Raise:
10x15
20x12
20x12

Pec Deck Rear Delt Reverse Flye:
95x13
110x12
110x12
130x6

Machine Side Lateral Raise:
50x12
50x12
50x12

Machine Shoulder Press:
110x12
110x12
110x12

Dumbbell Shrugs:
65x20
75x20
100x23
100x23

Lying Ab Leg Raises:
20
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

---

01/22/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves Day

Close-Grip Cable Preacher Curl:
30x20
35x15
40x15
45x11
50x11
55x7

Rope Cybex Tricep Pushdown:
30x20
35x17
40x17
45x15
50x14
55x11

Overhead Horizontal Rope Tricep Extension:
30x15
35x14
40x11
45x7
50x6
55x4

Wide-Grip Cable Preacher Curl:
30x15
35x13
40x11
45x8
50x6
55x4

Seated Overhead Cable Tricep Extension:
30x15
35x13
40x11
45x8
50x7
55x7

Standing One-Leg Calf Raise:
35x15
35x15
35x17
35x17
35x15
35x15

Incline Inner Bicep Curl:
20x13
25x9
25x7
25x6

Underhand Tricep Cable Pushdown:
60x25
80x18
100x13
120x10
120x7

Resistance Band Speed Curls:
17
13
12
9
9

Resistance Band Tricep Pushdown:
27
23
20
18
18

Calf Press on Leg Press:
230x27
250x27
270x25
310x12

Post-Lift Cardio
Elliptical: 10 minutes HIIT Intervals

---

01/25/2021 — Monday
5/3/1 Strength Training
Deadlift | Back & Abs Day

DEADLIFT DELOAD:
Warm-Up
185x5
185x5
Working Sets
190x5
235x5
285x5

Wide-Grip Lat Pulldown:
130x15
130x15
145x15
160x15
175x12
205x8

Underhand Lat Pulldown:
175x12
175x12

Seated Cable Row:
115x15
130x13
130x13
145x12
160x10

Machine Back Extension:
210x15
210x20

Machine Lat Pulldown:
170x15
210x10

Machine Seated Row:
130x12
150x12
170x12

Cross-Body Crunches:
18
18
21
21
25

---

01/26/2021 — Tuesday
5/3/1 Strength Training
Bench Press | Chest & Calves Day

BENCH PRESS DELOAD
Warm-Up
135x10
135x10
Working Sets
135x10
155x7
185x7

Pec Deck Flye:
110x17
110x15
110x15
110x15
130x15
130x15
150x12

Smith Machine Wide Bench Press:
155x10
195x7
155x10

Cybex Standing Cable Flye:
20x17
25x17
30x15

Medicine Ball Push-Up
Superset w/ Bosu Ball Push-Up
10 / 8
10 / 7
9 / 7

Low Cybex Cable Flye:
15x12
15x13

Smith Machine Standing Calf Raise:
105x25
125x25
145x25
145x25

Calf Press on Leg Press
230x25
250x25
270x25

Post-Lift Cardio
Stair Master: 12 minutes

---

01/27/2021 — Wednesday
5/3/1 Strength Training
Squat | Leg Day

SQUAT DELOAD:
Warm-Up
95x7
95x7
Working Sets
120x5
135x5
145x5

Box Jumps:
27”x5
27”x5
27”x5
27”x5
30”x5
36”x5
36”x5

Hyper-Extensions:
8
8
10

Low Box Squat:
135x5
135x5
155x7
185x5

Single-Leg Leg Extension:
70x17
90x15
90x15

Machine Leg Press:
310x8
310x8
310x8

Seated Dumbbell Calf Raise:
100x25
100x25
100x25

Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals

---

01/28/2021 — Thursday
5/3/1 Strength Training
Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS DELOAD:
Warm-Up
65x10
65x10
Working Sets
65x12
80x5
95x5

Dumbbell Side Lateral Raises:
20x20
20x20
20x20
20x20

One-Arm Cable Side Lateral Raise:
10x18
20x15
20x14
20x15

Pec Deck Rear Delt Reverse Flye:
110x13
110x13

Machine Side Lateral Raise:
50x18
70x13

Behind-The-Neck Smith Machine Shoulder Press:
65x13
65x15
85x9

Dumbbell Shrugs:
65x20
75x20
100x20
100x23

Lying Ab Leg Raises:
20
20
20

Russian Ab Twists w/ Medicine Ball:
14x20
14x20
14x20

Post-Lift Cardio
Stair Master Stairmill: 15 minutes

---

01/29/2021— Friday
Freestyle Routine
Triceps, Biceps, & Calves

Close-Grip Cable Preacher Curl:
30x18
35x17
40x15
45x13
50x11

Seated Overhead Cable Tricep Extension:
30x17
35x14
40x10
45x10
50x8

Squatted Cable Curl:
30x18
35x14
40x10
45x10
50x7

Rope Tricep Pushdown:
30x25
35x23
40x20
45x20
50x15

Overhead Horizontal Rope Tricep Extension:
30x13
35x12
40x10
45x9
50x7

Incline Inner Bicep Curl:
20x15
25x12
25x10
25x9

Resistance Band Curl:
15
12
9
9

Underhand Tricep Cable Pushdown:
70x25
100x15
120x12
120x12

Resistance Band Tricep Pushdown:
12
9
8
8

Standing One-Leg Calf Raise:
35x15
35x15
35x17
35x17
35x15

Post-Lift Cardio
Elliptical: 10 minutes HIIT Intervals

---

Supplements
--Upon Waking--
ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
--Mid-Morning--
Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged Sport
--Post-Workout--
Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
--Daily--
Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

---

Workout Notes
I'm still grinding!!
Just need to catch up on posting all of my workouts... :P
I'll cap this post at four weeks' worth.
I'll provide more of an update on my next post!

---


Yes, sir!! How you doing, Wlindqu!!??? Great to hear from you! Thanks for stopping by!

Good work. Just been working and trying to stay consistent with workouts. Diet sucks but im working on it. Hope all is good with you.

[bbowsh54]

BRACE YOURSELF! LARGE UPDATES ARE COMING!

Monday 04/19/21
5/3/1 Strength - Deadlift | Back & Abs Day

Deload DEADLIFT:
Warm-Up
185x5
225x5
Working Sets
225x5
245x5
295x5

Upper-Back Pulldown:
130x15
145x15
145x15
160x15
175x15
205x10

Angles90 Incline Lat Pulldown:
85x12
85x12
85x12
100x12
115x12

Angles90 Pulldown Pull-Aparts:
100x10
100x10
115x10
115x10

Seated Low-To-High Box Cable Row:
115x12
115x12
115x13
130x10

Back Extension Machine:
170x15
190x15
210x15
230x15

Preacher Curl Machine:
90x10 / 50x8
110x8 / 50x8
110x8 / 50x8

Cross-Body Crunch:
18
18
18
18

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Tuesday 04/20/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
135x12
Working Sets
135x15
165x10
225x12

Pec Deck Flye:
110x12
110x12
110x12
110x12
110x13
130x11
130x12
130x12

Banded Incline Dumbbell Press:
RB+35x14
RB+40x10
RB+40x10
RB+40x11

Incline Cable Flye:
25x17
35x12
35x11
35x10

High Cable Crossover Flye:
50x15
50x15
60x13
60x12

Post-Lift Cardio
Elliptical: 22 minutes

-----

Wednesday 04/21/21
5/3/1 Strength - Squat | Leg Day

Deload SQUAT:
Warm-Up
135x7
135x7
Working Sets
135x10
160x5
205x5

Walking Lunges (Slow/Stretch):
12
12
12
12

Resistance Band Mulligan Squat:
10
10
10
10
10

Landmine Hack Squat:
90x10
90x10
90x10
90x10

Single-Leg Leg Extension:
70x15
90x15
90x15

Leg Press Machine:
250x20
270x20
310x20

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x20
285x15
285x17
285x15

Calf Press on Leg Press (straight-leg):
250x20
270x20
310x15

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Thursday 04/22/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

Deload STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
65x12
Working Sets
95x7
95x7
105x7

Rear-Delt Face-Pull:
70x15
70x15
85x12
85x12
100x15

Chest-Supported Dumbbell Y-Raise:
17.5x12
17.5x12
17.5x12

Cable Cross Side Lateral Raise:
10x12
10x15
20x10

Shoulder Press Machine:
70x15
110x15
110x15
110x14


Side Lateral Raise Machine:
70x15
70x14
70x14
90x10

Lying on Bench Ab Leg Raise:
17
17
18
18

Russian Ab Twist w/ Medicine Ball:
14x20
14x20
14x20

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Friday 04/23/21 - Triceps, Biceps, & Abs

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
35x10 / 35x10 / 35x10 / 35x20
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x30

Assisted Tricep Dips:
12
13
15

Triceps Extension Machine:
50x15
70x15
90x15

Cable Preacher Curl Mechanical Dropset (multi-width):
A1) Wide-Grip/Elbows-In
A2) Medium-Grip
A3) Close-Grip
50x10 / 50x8 / 50x8
60x10 / 60x8 / 60x8
80x9 / 80x6 / 80x5
100x6 / 100x4 / 100x3

Assisted Bicep Chin-Ups:
10
10
11

Incline Dumbbell Curl:
20x15
22.5x15
25x14

Cross-Body Cable Triceps Extension (Away/Close/Away):
15x17 / 15x9 / 15x7
15x17 / 15x9 / 15x7
15x17 / 15x10 / 15x6

Tri-Set: Squatted Cybex Cable Curl (short position)
Face-Away Cybex Cable Curl (lengthened position)
Standing Dumbbell Hammer Curl
15x17 / 15x7 / 30x7
15x16 / 15x6 / 30x6
15x16 / 15x5 / 30x5

Single-Leg Standing Calf Raise:
35x15
35x15
35x15

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Monday 04/26/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
315x5
360x5
410x4

Upper-Back Pulldown:
130x15
145x15
145x15
145x15
205x12

Angles90 Incline Lat Pulldown:
85x12
85x12
85x12
85x12
115x12

Angles90 Pulldown Pull-Aparts:
100x12
100x12
115x10
115x10

Seated Low-To-High Box Cable Row:
115x12
115x12
115x13
130x11

Back Extension Machine:
170x15
190x15
210x15
230x15

Preacher Curl Machine:
90x10 / 50x8
110x7 / 50x7
110x7 / 50x7
110x7 / 50x7

Cross-Body Crunch:
18
18
18
18

Post-Lift Cardio
StairMaster Stair-Mill: 10 minutes

-----

Tuesday 04/27/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
225x5
255x5
275x5
290x5

Pec Deck Flye:
90x12
110x12
110x12
110x12
130x12
130x12
130x14

Banded Incline Dumbbell Press:
RB+45x11
RB+45x11
RB+45x11
RB+45x11

High Cable Crossover Flye:
50x17
50x17
60x16
60x15

Alternating Chest Press Machine (opposite arm extended):
130x8 (each arm)
130x10 (each arm)
130x8 (each arm)

Post-Lift Cardio
Arc Trainer: 10 minutes

-----

Wednesday 04/28/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x5
Working Sets
220x5
255x5
285x5

Walking Lunges (Slow/Stretch):
12
12
12

Resistance Band Mulligan Squat:
RB+20x10
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat:
90x10
90x10
90x10

Single-Leg Leg Extension:
70x15
90x15
90x15

Leg Press Machine:
250x20
310x20

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x20
285x20
285x19

Calf Press on Leg Press (straight-leg):
250x23
310x20

-----

Thursday 04/29/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x7
Working Sets
115x5
135x5
155x4

Rear-Delt Face-Pull:
70x15
70x15
85x12
85x12
100x15

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise:
5x18 / 5x11
5x18 / 5x10
10x13 / 5x11

Shoulder Press Machine:
70x15
110x14
110x14

Side Lateral Raise Machine:
70x13
70x12
70x13

Lying on Bench Ab Leg Raise:
17
18
19
20

Russian Ab Twist w/ Medicine Ball:
14x20
14x20
14x20

-----

Friday 04/30/21 - Triceps, Biceps, & Abs

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
35x10 / 35x10 / 35x10 / 35x20
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x32
45x10 / 45x10 / 45x10 / 45x35

Assisted Tricep Dips:
12
13
14
15

Tricep Extension Machine:
50x15
70x15
90x15
110x10

Barbell Bicep 21’s:
45x7 / 45x7 / 45x7
55x7 / 55x7 / 55x7
55x7 / 55x7 / 55x7
55x7 / 55x7 / 55x7

Assisted Bicep Chin-Ups:
10
10
11
11

Incline Dumbbell Curl:
22.5x13
22.5x14
22.5x15
22.5x15

Resistance Band Tricep Pushdown:
RBx25
RBx23
RBx23

Banded Dumbbell Hammer Curl:
RB+22.5x10
RB+22.5x10

Single-Leg Standing Calf Raise:
35x15
35x15
35x15
35x17

[bbowsh54]

Monday 05/03/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
335x3
385x3
405x2
435x2

Angles90 Incline Lat Pulldown:
85x12
85x12
100x12
100x12
115x12

Angles90 Pulldown Pull-Aparts:
85x10
100x10
115x10

Upper-Back Pulldown:
160x14
205x8

Seated Low-To-High Box Cable Row:
115x12
130x12
130x12

Back Extension Machine:
190x15
210x17
230x17

Preacher Curl Machine:
90x12 / 50x8
110x10 / 50x8
110x9 / 50x8

Cross-Body Crunch:
18
18
18
18

-----

Tuesday 05/04/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
240x3
275x3
315x1
315x1
315x2

Pec Deck Flye:
90x12
110x12
110x15
130x12
130x12
130x13
130x13

Banded Incline Dumbbell Press:
RB+45x12
RB+50x10
RB+50x9
RB+50x10

High Cable Crossover Flye:
50x17
50x17
60x15
70x14

Alternating Chest Press Machine (opposite arm extended):
130x8 (each arm)
130x8 (each arm)
130x10 (each arm)
150x7 / 90x7 (each arm)

-----

Wednesday 05/05/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x5
Working Sets
235x3
270x3
305x2
305x2

Walking Lunges (Slow/Stretch):
12
12
12

Resistance Band Mulligan Squat:
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat:
90x10
90x10
90x10

Single-Leg Leg Extension:
70x15
90x15
90x15

Leg Press Machine:
250x20
330x20

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x20
285x20
285x20

Calf Press on Leg Press (straight-leg):
230x20
250x20
330x20

-----

Thursday 05/06/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x8
Working Sets
125x3
145x3
160x4

Rear-Delt Face-Pull:
70x15
70x15
85x12
85x12
100x15

Seated Dumbbell Shoulder Press:
70x8
70x10
70x9

Chest-Supported Dumbbell Side Raise:
25x15
35x10
35x10

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise:
5x15 / 5x10
5x16 / 5x11
5x15 / 5x10
5x16 / 5x11

Cable Upright Row:
100x15
100x15

Shoulder Press Machine:
90x15
90x17

Side Lateral Raise Machine:
70x12 / 30x10
70x10 / 30x10
70x10 / 30x10

Lying on Bench Ab Leg Raise:
17
18
19
20

Russian Ab Twist w/ Medicine Ball:
14x20
14x20
14x20

-----

Friday 05/07/21 - Triceps, Biceps, & Abs

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
35x10 / 35x10 / 35x10 / 35x20
45x10 / 45x10 / 45x10 / 45x27
45x10 / 45x10 / 45x10 / 45x32

Assisted Tricep Dips:
12
13
15

Triceps Extension Machine:
50x15
70x15
90x15

Cable Preacher Curl Mechanical Dropset (multi-width):
A1) Wide-Grip/Elbows-In
A2) Medium-Grip
A3) Close-Grip
50x10 / 50x10 / 50x9
60x12 / 60x10 / 60x8
80x10 / 80x6 / 80x5
100x6 / 100x4 / 100x3

Assisted Bicep Chin-Ups:
10
11
11

Incline Dumbbell Curl:
20x15
22.5x15
25x13

Cross-Body Cable Triceps Extension (Away/Close/Away):
15x14 / 15x10 / 15x7
15x15 / 15x10 / 15x7

Tri-Set: Squatted Cybex Cable Curl (short position)
Face-Away Cybex Cable Curl (lengthened position)
Standing Dumbbell Hammer Curl
15x15 / 15x8 / 30x7
15x17 / 15x9 / 30x7

Single-Leg Standing Calf Raise:
35x15
35x15
35x17

-----

Monday 05/10/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
355x5
410x3
455x1

Angles90 Incline Lat Pulldown:
85x12
85x12
100x12
100x12
115x14

Angles90 Pulldown Pull-Aparts:
100x10
100x12
115x10
115x10

Upper-Back Pulldown:
160x14
205x11
220x8

Back Extension Machine:
190x15
210x17
230x15

Preacher Curl Machine:
90x10 / 50x8
110x9 / 50x9
110x8 / 50x8

Cross-Body Crunch:
18
18
18
21

-----

Wednesday 05/12/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x7
135x6
Working Sets
255x5
285x3
320x2 **

Walking Lunges (Slow/Stretch):
12
12
12

Resistance Band Mulligan Squat:
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat:
90x10
90x10
90x12

Single-Leg Leg Extension:
70x15
90x15
90x15

Leg Press Hip Sled:
205x20
240x20

Seated Smith Machine Calf Raise (bent-leg):
245x20
245x20
285x18
285x19

Calf Press on Hip Sled (straight-leg):
205x25
240x25

-----

Thursday 05/13/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
255x5
290x3
325x1
340x1 * PR

Pec Deck Flye:
90x12
110x12
110x12
130x14
130x15
150x13
150x12

Banded Incline Dumbbell Press
RB+50x11
RB+60x8
RB+70x6
RB+75x6

High Cable Crossover Flye:
50x18
50x18
60x15
70x15

Assisted Chest Dips:
10
10
10

Post-Lift Cardio
Elliptical: 12 minutes

-----

Friday 05/14/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x8
Working Sets
135x5
155x3
170x2

Rear-Delt Face-Pull:
70x15
70x15
85x12
85x12
100x15

Shoulder Press Machine:
70x15
110x15
110x15

Side Lateral Raise Machine:
70x14 / 30x10
70x12 / 30x10
70x13 / 30x10

Cable Upright Row:
100x15
120x13
120x13

Lying on Bench Ab Leg Raise:
17
18
19
20

Russian Ab Twist w/ Medicine Ball:
14x20
14x20

[jwtiger69]

Welcome back! How are things?

[bbowsh54]

05/17/21: WEEK 1 - MONDAY: LEGS & CALVES
[2 second negatives]
Warm up with 3 sets of leg extensions first
70x10, 70x10, 70x10

Pause Dumbbell Bulgarian Split Squats 4 X 10-12 reps
10x10
10x10
10x10
10x10

Barbell Squats 4 X 10-12 reps
95x12
95x12
115x11
135x10

Narrow Hip Sled Leg Press 4 X 10-12 reps
180x12
270x10
270x11
270x12

Wide Hip Sled Leg Press 4 X 10-15 reps
180x11
270x10
270x11
270x12

Seated Hamstring Curls 4 X 10-12 reps
110x11
110x12
110x12
130x12

Hex-Bar Stiff-Leg Deadlift 4 X 10-15 reps
135x10
135x10
135x10
135x12

Smith Machine Seated Calf Raises 6 X 12-15 reps
245x18
285x15
285x15
285x15
305x15
305x14

Cardio: 20 minutes AM + 20 minutes PM
(Outdoor Jog/Powerwalk)

-----

05/18/21 - TUESDAY: CHEST & TRICEPS
[2 second negatives]

Incline Dumbbell Press 4 X 10-12 rep
40x14
50x10
50x10
45x11

Flat Pause Dumbbell Press 4 X 10-12 reps
55x11
55x10
55x9
45x10

Chest Press Machine 4 X 10-12 reps
130x11
130x10
110x10
90x12

Flat Dumbbell Fly 4 X 10-12 reps
35x14
45x12
45x11
45x10

Close Grip Straight Bar Pushdowns 4 X 10-12 reps
100x14
120x12
120x12
100x12

Close Grip Bench Press 4 X 10-12 reps
85x13
105x12
105x11
115x10

Overhead Rope Triceps Extensions 4 X 10-12 reps
80x12
70x11
60x12
50x14

Pec Deck Flye:
130x15
130x15
150x11
150x10

Cardio: 20 minutes AM + 20 minutes PM
(Outdoor Jog/Powerwalk)

-----

05/19/21 - WEDNESDAY: BACK & BICEPS
[2 second negatives]

Wide Grip Pulldowns 4 X 10-12 reps
145x15
160x12
175x12
190x10

T-Bar Rows 4 X 10-12 reps
70x14
90x12
100x12
100x12

Single Arm Dumbbell Rows 4 X 10-12 reps
50x12
55x12
60x12
60x12

Rack Pulls 4 X 10-12 reps
225x12
315x10
315x11
335x12

Close Grip EZ Bar Curls 4 X 10-12 reps
75x10
75x10
65x9
65x9

Seated Bilateral Hammer Curls 4 X 10-12 reps
25x12
30x11
30x11
30x10

Barbell Spider Curls 4 X 10-12 reps
45x12
45x12
45x12
45x11

Cardio: 20 minutes AM + 20 minutes PM
(Outdoor Jog/Powerwalk)

-----

05/19/21 - WEDNESDAY: BACK & BICEPS
[2 second negatives]

Wide Grip Pulldowns 4 X 10-12 reps
145x15
160x12
175x12
190x10

T-Bar Rows 4 X 10-12 reps
70x14
90x12
100x12
100x12

Single Arm Dumbbell Rows 4 X 10-12 reps
50x12
55x12
60x12
60x12

Rack Pulls 4 X 10-12 reps
225x12
315x10
315x11
335x12

Close Grip EZ Bar Curls 4 X 10-12 reps
75x10
75x10
65x9
65x9

Seated Bilateral Hammer Curls 4 X 10-12 reps
25x12
30x11
30x11
30x10

Barbell Spider Curls 4 X 10-12 reps
45x12
45x12
45x12
45x11

Cardio: 20 minutes AM + 20 minutes PM
(Outdoor Jog/Powerwalk)

-----

05/21/21 - FRIDAY: SHOULDERS & ABS
[2 second negatives]

Seated Dumbbell Shoulder Press 4 X 10-12 reps
45x14
60x12
60x12
60x11

Seated Side Lateral Dumbbell Raises 4 X 10-12 reps
20x14
22.5x12
22.5x12
25x12

Standing Front Alternating Dumbbell Raises 4 X 10-12 reps
20x14
22.5x14
25x12
25x12

Chest-Supported Rear Dumbbell Raises 4 X 10-12 reps
20x14
25x12
30x12
30x12

Dumbbell Shrugs 4 X 10-12 reps
90x15
100x15
100x15
100x15

Hanging Leg Raises 4 X 10-12 reps
12
12
12
12

Kneeling Cable Crunches 4 X 10-12 reps
100x14
120x12
140x12
140x12

Cardio: 20 minutes AM + 20 minutes PM

-----

05/24/21: WEEK 2 - MONDAY: LEGS & CALVES
[4 second negatives]
Warm up with 3 sets of leg extensions first
50x10, 70x10, 70x10

Pause Bulgarian Split Squats 4 X 10-12 reps
BWx10
BWx10
10x10
10x10

Squats 4 X 10-12 reps
95x10
95x10
95x10
115x12

Narrow Stance Hip Sled Leg Press 4 X 10-15 reps
140x12
180x12
230x12
270x12

Wide Stance Hip Sled Leg Press 4 X 10-12 reps
205x12
230x12
270x12
270x12

Seated Hamstring Curls 4 X 10-12 reps
90x12
110x12
130x12
150x11

Hex Bar Stiff Leg Deadlift 4 X 10-15 reps
135x10
135x10
135x10
135x12

Smith Machine Seated Calf Raises 6 X 12-15 reps
195x18
245x18
265x15
265x15
265x15
265x15

Cardio: 20 minutes AM + 20 minutes PM

-----

05/25/21 - TUESDAY: CHEST & TRICEPS
[4 second negatives]

Incline Dumbbell Press 4 X 10-12 rep
40x12
40x12
40x11
40x11

Flat Pause Dumbbell Press 4 X 10-12 reps
45x12
45x11
45x10
40x11

Chest Press Machine 4 X 10-12 reps
90x12
110x11
110x10
110x8 / 70x6

Flat Dumbbell Fly 4 X 10-12 reps
30x12
30x12
30x13
35x12

Close Grip Straight Bar Pushdowns 4 X 10-12 reps
80x12
90x14
100x12
100x11

Close Grip Bench Press 4 X 10-12 reps
85x12
95x12
115x10
115x11

Overhead Rope Tricep Extensions 4 X 10-12 reps
70x12
70x12
70x12
60x14

Pec Deck Flye:
110x14
130x12
150x10
170x7
190x4

Cardio: 20 minutes AM + 20 minutes PM

-----

05/26/21 - WEDNESDAY: BACK & BICEPS

Wide Grip Pulldowns 4 X 10-12 reps 2 sec neg
145x14
160x12
175x12
190x10

T-Bar Rows 4 X 10-12 reps 2 sec neg
70x13
90x12
100x11
100x11

Single Arm Dumbbell Rows 4 X 10-12 reps 2 sec neg
50x12
55x12
60x11
60x10

Rack Pulls 4 X 10-12 reps 2 sec neg
225x12
315x10
315x10
315x12

Standing Close Grip EZ Bar Curls 4 X 10-12 reps 4 sec neg
35x12
45x12
45x12
45x12

Seated Bilateral Hammer Curls 4 X 10-12 reps 4 sec neg
20x14
25x12
25x12
30x11

Barbell Spider Curls 4 X 10-12 reps 4 sec neg
45x12
45x12
45x11
45x11

Cardio: 20 minutes AM + 20 minutes PM

-----

05/28/21 - FRIDAY: SHOULDERS & ABS
[4 second negatives]

Seated Dumbbell Shoulder Press 4 X 10-12 reps
40x15
50x12
55x11
60x10

Seated Side Lateral Dumbbell Raises 4 X 10-12 reps
20x12
22.5x12
22.5x12
22.5x12

Standing Front Alternating Dumbbell Raises 4 X 10-12 reps
22.5x12
22.5x12
17.5x11
17.5x10

Chest-Supported Rear Dumbbell Raises 4 X 10-12 reps
20x12
20x15
25x12
30x12

Standing Dumbbell Shrugs 4 X 10-12 reps
90x15
100x13
100x14
100x15

Hanging Ab Leg Raises 4 X 10-12 reps
12
12
12
12

Kneeling Cable Crunches 4 X 10-12 reps
100x12
110x12
110x12
120x12

Side Lateral Raise Machine: 3 drop-sets
70x15 / 50x9 / 30x7
70x13 / 50x8 / 30x7
70x11 / 50x7 / 30x7

Cardio: 20 minutes AM + 20 minutes PM

[bbowsh54]

06/01/21 - TUESDAY: CHEST & TRICEPS
[Supersets w/ 2 Second Negatives]

Flat Dumbbell Press &
Pause Push Ups 4 x 12-15 rep/failure
40x15 / 12
50x15 / 10
60x15 / 8
75x11 / 7

Incline Dumbbell Press &
Incline Dumbbell Fly 3 x 12-15 reps
40x14 / 22.5x14
45x14 / 25x14
50x14 / 25x13

Chest Press Machine &
Incline Push Ups 3 x 12-15 reps/failure
110x14 / 12
110x12 / 8
130x13 / 7

Wide Grip Straight Bar Pushdowns &
Close Grip Straight Bar Pushdowns 3 x 12-15 reps
70x15 / 70x12
80x15 / 60x13
100x13 / 70x12

Overhead Straight Bar Cable Tricep Extensions &
Close Grip Push Ups 3 x 12-15 reps/failure
70x20 / 8
80x17 / 7
100x14 / 7

Flat Bench EZ Bar Skullcrushers &
Incline Bench EZ Bar Skullcrushers 3 x 12-15 reps
45x15 / 45x12
45x15 / 35x15
45x15 / 35x15

Cable Crossover Cybex Fly: 3 sets
20x25
30x13
30x12

Pec Deck Fly: 2 sets
130x12
130x12

-----

06/02/21 - Wednesday: BACK & BICEPS
[Supersets w/ 2 Second Negatives]

Bent Over Dumbbell Rows &
T-Bar Rows 3 X 12-15 reps
50x15 / 70x14
55x14 / 70x12
55x15 / 60x14

Reverse Grip Pulldowns &
Wide Grip Pulldowns 3 X 12-15 reps
145x14 / 145x12
145x14 / 115x15
130x15 / 100x15

Wide Grip Seated Cable Rows &
Narrow Grip Seated Cable Rows 4 X 12-15 reps
70x14 / 70x14
70x15 / 70x15
70x15 / 70x15
85x13 / 85x15

Seated Bilateral Dumbbell Curls &
Seated Bilateral Hammer Curls 3 X 12-15 reps
30x12 / 25x14
25x11 / 22.5x14
20x13 / 22.5x13

Wide Grip EZ Bar Preacher Curls &
Close Grip EZ Bar Preacher Curls 3 X 12-15 reps
45x12 / 45x10
35x13 / 35x13
30x15 / 30x15

Barbell Drag Curls &
Barbell Spider Curls 3 X 12-15 reps
45x12 / 35x13
45x12 / 35x14
45x12 / 35x15

-----

06/03/21: WEEK 3 - Thursday: LEGS & CALVES
[Supersets w/ 2-Second Negatives]

Warm up with 3 sets of Leg Extensions first
70x10, 70x10, 70x10

Landmine Hack Squats &
Dumbbell Goblet Squat 3 x 12-15 reps
45x14 / 50x12
55x14 / 55x12
55x14 / 60x12

Wide Stance Hip Sled Leg Press &
Narrow Stance Hip Sled Leg Press 3 x 12-15 reps
180x14 / 180x14
180x14 / 180x14
200x14 / 200x13

Leg Extensions &
Partial Leg Extensions 3 x 12-15 reps
90x14 / 90x12
90x15 / 70x15
110x15 / 70x15

Lying Dumbbell Leg Curls &
Reverse Lunges 3 x 12-15 reps
15x15 / 14
20x17 / 14
25x17 / 14

Seated Leg Curls &
Hex Bar Romanian Deadlifts 3 x 12-15 reps
110x15 / 115x15
130x15 / 115x15
150x13 / 165x15

Standing Calf Raises &
Smith Machine Seated Calf Raises 6 x 12-15 reps
105x15 / 175x18
105x15 / 225x15
125x15 / 245x15
125x17 / 245x15
155x15 / 245x15
155x15 / 245x15

-----

06/04/21 - FRIDAY: SHOULDERS & ABS
[Supersets w/ 2-Second Negatives]

Seated Dumbbell Shoulder Press &
Arnold Press 3 X 12-15 reps
45x15 / 35x14
50x15 / 35x13
60x13 / 35x12

Seated Dumbbell Side Raises &
Partial Side Raises 4 X 12-15 reps
20x15 / 20x15
22.5x15 / 22.5x15
25x15 / 25x15
25x15 / 25x14

Front Straight-Bar Cable Raises &
Front Dumbbell Raises 3 X 12-15 reps
50x15 / 17.5x15
60x15 / 17.5x15
70x15 / 20x15

Rear-Delt Reverse Cable Fly &
Bent-Over Reverse Dumbbell Fly 3 X 12-15 reps
20x13 / 25x15
10x17 / 22.5x15
10x17 / 22.5x15

Standing Dumbbell Shrugs &
Barbell Shrugs 3 X 12-15 reps
100x15 / 135x15
100x15 / 205x15
100x15 / 205x15

V-Sit Ups &
Cross-Body Crunches 3 X 12-15 reps
15 / 14
15 / 14
17 / 14

-----

06/07/21: WEEK 4 - MONDAY: LEGS & CALVES
[Supersets w/ 4-Second Negatives]

-Warm up with 3 sets of Leg Extensions first-
70x10, 70x10, 70x10

Landmine Hack Squats &
Dumbbell Goblet Squats 3 x 12-15 reps
45x12 / 50x15
55x14 / 55x14
55x15 / 60x13

Wide Stance Hip Sled Leg Press &
Narrow Stance Hip Sled Leg Press 3 x 12-15 reps
180x14 / 180x14
180x15 / 180x14
180x15 / 180x15

Leg Extensions &
Partial Leg Extensions 3 x 12-15 reps
90x15 / 70x15
90x15 / 70x15
110x15 / 70x15

Lying Dumbbell Leg Curls &
Reverse Lunges 3 x 12-15 reps
20x15 / 14
25x15 / 14
25x15 / 14

Seated Leg Curls &
Trap Bar Romanian Deadlifts 3 x 12-15 reps
110x15 / 135x15
130x15 / 135x15
130x15 / 155x15

Smith Machine Standing Calf Raises &
Smith Machine Seated Calf Raises 6 x 12-15 reps
105x15 / 225x15
105x15 / 245x15
125x15 / 245x15
125x15 / 245x15
155x15 / 245x15
155x15 / 245x15

-----

06/08/21 - TUESDAY: CHEST & TRICEPS
[Supersets w/ 4-Second Negatives]

Flat Dumbbell Press &
Pause Push Ups 3 x 12-15 reps/failure
40x15 / 12
50x15 / 11
50x16 / 11

Incline Dumbbell Press &
Incline Dumbbell Fly 3 x 12-15 reps
40x17 / 20x15
50x15 / 20x14
45x15 / 20x14

Chest Press Machine &
Incline Push Ups 3 x 12-15 reps/failure
110x14 / 10
110x14 / 10
110x14 / 10

Wide Grip Straight Bar Pushdowns &
Close Grip Straight Bar Pushdowns 3 x 12-15 reps
70x15 / 70x15
70x15 / 70x15
80x16 / 80x15

Overhead Straight Bar Cable Tricep Extensions &
Close Grip Push Ups 3 x 12-15 reps/failure
80x17 / 10
90x15 / 9
100x14 / 9

Flat Bench EZ Bar Skullcrushers &
Incline Bench EZ Bar Skullcrushers 3 x 12-15 reps
35x16 / 35x15
45x15 / 35x14
45x15 / 35x14

Cable Crossover Cybex Fly: 3 sets
25x17
25x17
35x17

Pec Deck Flye: 3 sets
130x13
130x13
130x13

-----

06/09/21 - Wednesday: BACK & BICEPS
[Supersets w/ 2-Second Negatives for back &
4-Second Negatives for biceps]

Bent Over Dumbbell Rows &
T-Bar Rows 3 X 12-15 reps
50x15 / 70x15
55x15 / 70x15
55x15 / 70x15

Reverse Grip Pulldowns &
Wide Grip Pulldowns 3 X 12-15 reps
145x15 / 115x15
145x15 / 115x15
145x15 / 100x15

Wide Grip Seated Cable Rows &
Narrow Grip Seated Cable Rows 5 X 12-15 reps
70x15 / 70x15
70x15 / 70x15
85x15 / 85x15
85x15 / 85x15
100x12 / 100x12

Wide Grip EZ Bar Preacher Curls &
Close Grip EZ Bar Preacher Curls 3 X 12-15 reps
30x15 / 25x15
30x15 / 25x15
35x15 / 25x15

Seated Bilateral Dumbbell Curls &
Seated Bilateral Hammer Curls 3 X 12-15 reps
25x14 / 22.5x14
22.5x12 / 20x14
20x12 / 17.5x15

Barbell Drag Curls &
Barbell Spider Curls 3 X 12-15 reps
45x15 / 35x15
45x15 / 35x15
45x15 / 35x15

-----

06/11/21 - FRIDAY: SHOULDERS & ABS
[Supersets w/ 4-Second Negatives]

Seated Dumbbell Shoulder Press &
Arnold Press 3 X 12-15 reps
45x15 / 30x14
50x15 / 30x14
50x15 / 30x14

Seated Dumbbell Side Raises &
Partial Side Raises 4 X 12-15 reps
20x15 / 20x15
17.5x15 / 17.5x15
20x15 / 20x14
22.5x15 / 17.5x15

Front Dumbbell Raises &
Front Resistance Band Raises 3 X 12-15 reps
12.5x15 / RBx15
17.5x15 / RBx15
17.5x15 / RBx15

Bent-Over Reverse Dumbbell Fly &
Resistance Band Face-Pull 4 X 12-15 reps
22.5x15 / RBx15
25x15 / RBx15
25x15 / RBx15
25x15 / RBx15

Standing Pause Dumbbell Shrugs &
Standing Dumbbell Shrugs 4 X 12-15 reps
90x15 / 90x15
90x15 / 80x15
100x15 / 85x15
100x15 / 85x15

V-Sit Ups &
Cross-Body Crunches 3 X 12-15 reps
15 / 14
15 / 14
17 / 14

[bbowsh54]

Monday 06/14/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT: 5 sets
Warm-Up
225x5
225x5
Working Sets
315x5
360x5
410x3

Angles90 Incline Lat Pulldown: 6 sets
85x12
85x12
100x12
100x12
115x15
130x12

Angles90 Pulldown Pull-Aparts: 3 sets
100x12
100x12
115x10

Upper-Back Pulldown: 3 sets
160x15
190x13
205x9

Seated Low-To-High Box Cable Row: 3 sets
115x15
115x15
130x13

Back Extension Machine: 3 sets
190x15
210x15
230x15

Preacher Curl Machine: 2 sets
90x12 / 50x8
110x8 / 50x10

Cross-Body Crunch: 4 sets
18
18
18
22

-----

Tuesday 06/15/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x7
Working Sets
225x5
255x5
290x3
225x10

Pec Deck Fly: 7 sets
90x12
110x12
110x12
130x13
130x14
130x14
150x10

Banded Incline Dumbbell Press: 5 sets
RB+50x10
RB+50x9
RB+50x9
RB+50x9
RB+50x9

High Cable Crossover Fly: 4 sets
60x16
60x14
50x15
50x15

Decline Dumbbell Fly: 3 sets
50x7
50x8
50x9

-----

Wednesday 06/16/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x5
Working Sets
225x5
270x4
285x3

Walking Lunges (Slow/Stretch): 3 sets
12
12
12

Resistance Band Mulligan Squat: 3 sets
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat: 3 sets
90x10
90x10
90x10

Hex Bar Romanian Deadlift: 3 sets
135x12
185x10
225x8

Single-Leg Leg Extension:
70x15
90x15
90x20

Seated Smith Machine Calf Raise (bent-leg):
245x18
245x20
245x22

Single-Leg Standing Calf Raise (straight-leg): 3 sets
45x10
45x10
45x10

-----

Thursday 06/17/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x13
95x8
Working Sets
115x5
135x5
155x2
155x3

Standing Dumbbell Side Raise: 5 sets
17.5x15
17.5x15
17.5x15
17.5x15
25x15

Shoulder Press Machine: 3 sets
70x15
110x15
110x15

Side Lateral Raise Machine: 3 sets
70x12
70x13
70x12

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise: 3 sets
5x18 / 5x12
5x18 / 5x12
10x12 / 5x13

Lying on Bench Ab Leg Raise: 4 sets
17
18
19
20

Russian Ab Twist w/ Medicine Ball: 2 sets
14x20
14x20

-----

Friday 06/18/21 | Triceps, Biceps, & Abs Day

EZ-Bar Tricep 30's: 4 sets
(Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
35x10 / 35x10 / 35x10 / 35x20
45x10 / 45x10 / 45x10 / 45x20
45x10 / 45x10 / 45x10 / 45x20
45x10 / 45x10 / 45x10 / 45x23

Triceps Extension Machine: 3 sets
50x15
70x15
90x12

Reverse-Grip Bench Press: 4 sets
115x12
115x14
115x15
115x20

Resistance Band Triceps Pushdown: 3 sets
RBx15
RBx14
RBx15

Resistance Band Bent-Over Overhead Tricep Extension: 2 sets
RBx18
RBx17

EZ-Bar Bicep Mechanical Dropset: 4 sets
A1) Steep-Angle Preacher Curl
A2) 45-Degree Preacher Curl
A3) Standing EZ-Bar Curl
35x10 / 35x10 / 35x12
45x10 / 45x9 / 45x8
45x10 / 45x8 / 45x8
45x10 / 45x8 / 45x7

Incline Dumbbell Curl: 4 sets
25x12
25x10
25x10
25x11

Chest-Supported Dumbbell Hammer Curl: 2 sets
25x12
25x12

Single-Leg Standing Calf Raise: 5 sets
45x10
45x10
45x10
45x10
45x10

[mtnmama]

dayum dude - nice progress back to '14. ive been coming and going since a bit before then - but havent been as consistent as you, sir, have been. just wanted to say wtaf - and good on you!

[bbowsh54]

Monday 06/21/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT: 6 sets
Warm-Up
225x5
225x5
Working Sets
335x3
385x3
435x1
405x3

Angles90 Incline Lat Pulldown: 6 sets
85x12
85x12
100x12
100x12
115x12
130x12

Angles90 Pulldown Pull-Aparts: 3 sets
100x12
115x10
115x11

Upper-Back Pulldown: 2 sets
160x13
205x10

Seated Low-To-High Box Cable Row: 3 sets
115x15
130x12
145x10

Back Extension Machine: 3 sets
210x15
230x15
345x13

Preacher Curl Machine: 2 sets
90x12 / 50x8
110x10 / 50x10

Cross-Body Crunch: 4 sets
18
18
18
22

-----

Tuesday 06/22/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
240x3
275x3
315x1
225x12

Pec Deck Fly: 5 sets
90x12
110x12
130x15
150x11
150x10

Banded Incline Dumbbell Press: 5 sets
RB+50x12
RB+50x11
RB+50x11
RB+50x11
RB+60x9

Decline Dumbbell Fly: 5 sets
50x10
50x10
50x10
50x10
60x8

Incline Cable Fly: 3 sets
20x15
25x13
30x9

-----

Wednesday 06/23/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x5
Working Sets
235x3
275x3
315x2

Walking Lunges (Slow/Stretch): 3 sets
12
12
12

Resistance Band Mulligan Squat: 3 sets
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat: 3 sets
90x10
90x10
90x10

Hex Bar Romanian Deadlift: 3 sets
185x10
225x8
255x8

Single-Leg Leg Extension: 3 sets
70x15
90x15
110x8

Single-Leg Standing Calf Raise (straight-leg): 3 sets
45x10
45x10
45x12

Seated Smith Machine Calf Raise (bent-leg): 3 sets
245x20
245x20
245x20

-----

Thursday 06/24/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x8
Working Sets
125x3
145x3
160x2
135x6

Standing Dumbbell Side Raise: 5 sets
17.5x15
17.5x15
17.5x15
17.5x15
25x15

Shoulder Press Machine: 4 sets
70x15
110x15
130x10
150x7

Side Lateral Raise Machine: 4 sets
70x15 / 30x8
70x13 / 30x8
70x13 / 30x8
70x10 / 30x8

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise: 2 sets
5x18 / 5x10
10x12 / 5x10

Overhead Plate Raise: 2 sets
45x12
45x12

Lying on Bench Ab Leg Raise: 4 sets
17
18
19
20

Russian Ab Twist w/ Medicine Ball: 3 sets
14x20
18x18
18x18

-----

Friday 06/25/21 | Triceps, Biceps, & Abs Day

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press out)
35x10 / 35x10 / 35x10 / 35x20
45x10 / 45x10 / 45x10 / 45x25
45x10 / 45x10 / 45x10 / 45x30
45x10 / 45x10 / 45x10 / 45x30

Superset: Incline Dumbbell Curl &
Standing Alternating Dumbbell Curl:
25x14 / 25x10
25x14 / 25x10
25x15 / 25x9
30x9 / 30x7

Superset: Resistance Band Triceps Pushdown &
Resistance Band Bent-Over Overhead Extension:
RBx20 / RBx8
RBx18 / RBx8
RBx21 / RBx8
RBx17 / RBx8
RBx16 / RBx8

Superset: Spider Barbell Curl &
Standing Barbell Curl:
55x12 / 55x8
55x12 / 55x8
55x12 / 55x7
55x12 / 55x7

Close-Grip Bench Press:
135x15
155x15
155x16
155x14

Triceps Extension Machine:
50x15
70x15
90x12
90x10

Preacher Curl Machine:
50x12
90x8 / 50x8
90x7 / 50x7

Chest-Supported Dumbbell Hammer Curl:
30x10
30x9

Single-Leg Standing Calf Raise:
45x10
45x11
45x12
45x13

-----

Monday 06/28/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
360x5
410x3
455x1
405x3

Angles90 Incline Lat Pulldown: 5 sets
85x12
85x12
100x12
100x12
130x14

Angles90 Pulldown Pull-Aparts: 3 sets
100x12
115x12
130x10

Upper-Back Pulldown: 2 sets
160x14
205x11

Seated Low-To-High Box Cable Row: 4 sets
115x15
130x15
145x12
160x7

Back Extension Machine: 3 sets
210x15
230x15
245x15

Preacher Curl Machine: 2 sets
90x12 / 50x8
110x10 / 50x8

Cross-Body Crunch: 4 sets
18
18
18
22

-----

Tuesday 06/29/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x5
Working Sets
255x5
285x3
295x4

Walking Lunges (Slow/Stretch): 3 sets
12
12
12

Resistance Band Mulligan Squat: 3 sets
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat: 3 sets
90x10
90x10
90x11

Banded Hex Bar Romanian Deadlift: 3 sets
185x12
225x10
275x8

Single-Leg Leg Extension: 4 sets
70x15
90x15
110x10
110x10

Single-Leg Standing Calf Raise (straight-leg): 3 sets
45x10
45x11
45x12

Seated Smith Machine Calf Raise (bent-leg): 3 sets
245x20
245x22
245x20

-----

Wednesday 06/30/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
255x5
290x3
325x1
350xfail

Pec Deck Fly: 6 sets
90x12
110x12
110x12
130x14
150x10
150x11

Banded Incline Dumbbell Press: 5 sets
RB+55x12
RB+55x10
RB+55x8
RB+55x7
RB+55x8

Decline Dumbbell Fly: 5 sets
55x8
55x8
55x8
55x9
55x8

Cybex Cable Crossover Fly: 3 sets
30x15
30x15
35x12

-----

Thursday 07/01/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x8
Working Sets
135x5
155x3
170x1
135x4

Standing Dumbbell Side Raise: 5 sets
20x13
20x13
20x13
20x13
30x13

Plate-Loaded Shoulder Press Machine: 3 sets
140x15
160x15
180x12

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise: 3 sets
5x20 / 5x12
10x15 / 5x12
10x14 / 10x8

Side Lateral Raise Machine: 3 sets
70x12 / 30x8
70x11 / 30x8
70x11 / 30x8

Rear Delt Row With Supination: 3 sets
25x15
35x12
40x12

Lying on Bench Ab Leg Raise: 4 sets
17
18
19
20

Russian Ab Twist w/ Medicine Ball: 2 sets
20x15
20x15

-----

Friday 07/02/21 | Triceps, Biceps, & Abs Day

EZ-Bar Tricep 30's:
(Skull-Crusher to Nose, to Forehead, Behind Head; then press out)
35x10 / 35x10 / 35x10 / 35x25
45x10 / 45x10 / 45x10 / 45x30
45x10 / 45x10 / 45x10 / 45x35

Superset: Incline Dumbbell Curl &
Standing Alternating Dumbbell Curl:
25x15 / 25x10
25x15 / 25x10
25x15 / 25x8

Superset: Resistance Band Triceps Pushdown &
Resistance Band Bent-Over Overhead Extension:
RBx20 / RBx10
RBx20 / RBx9
RBx20 / RBx9

Superset: Spider Barbell Curl &
Standing Barbell Curl:
55x12 / 55x7
55x13 / 55x8
55x14 / 55x7

Close-Grip Bench Press:
145x15
145x16
145x17

Triceps Extension Machine:
50x15
70x15
90X15

Preacher Curl Machine:
50x15
90x9 / 50x8
90x8 / 50x8

Chest-Supported Dumbbell Hammer Curl:
25x15
25x14

Single-Leg Standing Calf Raise:
45x10
45x12
45x12

-----

Still catching up! More to come!

[bbowsh54]

Tuesday 07/06/21
5/3/1 Strength - Bench Press | Chest Day

Deload BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
205x5
225x7
225x7

Pec Deck Fly: 7 sets
90x12
110x12
110x15
130x14
150x13
150x12
150x11

Banded Incline Dumbbell Press: 4 sets
RB+55x13
RB+55x11
RB+55x9
RB+55x9

Decline Dumbbell Fly: 4 sets
55x10
55x9
55x9
55x9

Tri-Set: Wide Grip Straight Bar Pushdown,
Close Grip Straight Bar Pushdown,
Overhead Cable Tricep Extension: 2 sets
70x15 / 70x15 / 70x12
70x15 / 60x15 / 60x15

Chest Press Machine: 2 sets
130x14 / 90x8 / 50x12
130x12 / 90x6 / 50x10

Incline Cable Fly: 3 sets
25x13
25x13
25x12

-----

Wednesday 07/07/21
5/3/1 Strength - Squat | Leg Day

Deload SQUAT:
Warm-Up
135x5
135x5
Working Sets
135x7
185x7
205x7

Walking Lunges (Slow/Stretch): 3 sets
12
12
12

Resistance Band Mulligan Squat: 3 sets
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat: 3 sets
90x10
90x10
90x11

Banded Hex Bar Romanian Deadlift: 3 sets
185x12
205x12
255x10

Single-Leg Leg Extension: 5 sets
70x15
70x15
90x15
110x10
110x11

Seated Hamstring Curl: 2 sets
130x15
150x12

-----

Thursday 07/08/21
5/3/1 Strength - Deadlift | Back & Biceps Day

Deload DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
225x7
245x5
295x5

Angles90 Incline Lat Pulldown:
80x12
90x12
100x12
110x12
120x12
130x13

Angles90 Pulldown Pull-Aparts:
90x14
100x14

Mag Bar Upper-Back Pulldown:
130x15
145x15

Barbell Bicep 21’s:
40x7 / 40x7 / 40x7
50x7 / 50x7 / 50x7
60x7 / 60x7 / 60x7

Face-Away Cable Curls:
15x17
20x13
25x12

One-Arm Kneeling Angles90 Lat Pull Machine:
70x12
90x10
90x10

Seated Calf Raise:
90x15
90x17
100x15
115x13
115x13

-----

Tuesday 07/13/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
225x5
260x5
295x3
295x3
225x10

Pec Deck Fly:
90x12
110x12
110x15
130x14
150x11
150x11

Banded Incline Dumbbell Press:
RB+55x12
RB+55x10
RB+55x9
RB+55x8

Decline Dumbbell Fly:
55x10
55x9
55x9
55x8

One-Arm Crossbody Tricep Pushdown:
30x15
30x14
30x14

V-Bar Tricep Pushdown:
100x12
110x10
100x13

Chest Press Machine:
130x10
150x8 / 90x7
150x7 / 70x10

-----

Wednesday 07/14/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
315x5
365x5
415x4

Angles90 Incline Lat Pulldown:
85x12
85x12
85x12
100x12
115x12
130x12

Seated Low-To-High Box Cable Row:
115x15
130x12
145x10
160x8

Angles90 Pulldown Pull-Aparts:
100x12
115x12
130x8

Upper-Back Pulldown:
160x15
205x10

Back Extension Machine:
210x15
230x15
245x13

Preacher Curl Machine:
90x10 / 50x8
110x9 / 50x8

Cross-Body Crunch:
18
18
18
23

-----

Thursday 07/15/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x5
Working Sets
225x5
260x5
295x3

Walking Lunges (Slow/Stretch):
12
12
12

Resistance Band Mulligan Squat:
RB+20x10
RB+20x10
RB+20x10

Box Squat:
225x8
225x10
245x8

Plate-Loaded Leg Press (Low/Close/Quad)
180x15
230x15
280x15

Single-Leg Leg Extension:
70x15
90x15
110x10

Seated Hamstring Curl:
130x15
170x10

Seated Calf Raise:
90x17
90x17
100x15
100x14

-----

Friday 07/16/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x8
Working Sets
115x5
135x5
155x4

Standing Dumbbell Side Raise: 5 sets
20x13
20x13
20x13
20x13
30x15

Seated Dumbbell Shoulder Press: 3 sets
60x11
60x12
60x10

Chest-Supported Dumbbell Rear Delt Swings: 3 sets
20x15
20x15
20x15

One-Arm Banded Dumbbell Side Raise: 3 sets
RB+7.5x12
RB+7.5x12
RB+7.5x12

Rear Delt Row With Supination: 3 sets
45x10
45x10
45x10

Lying on Bench Ab Leg Raise: 4 sets
17
18
20
20

[bbowsh54]

Friday 07/09/21
5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

Deload STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
65x12
Working Sets
95x8
115x7
115x7

Standing Dumbbell Side Raise: 5 sets
20x13
20x13
20x13
20x13
30x15

Seated Dumbbell Shoulder Press: 3 sets
60x10
60x11
60x11

Chest-Supported Dumbbell Rear Delt Swings: 3 sets
20x12
20x14
20x16

One-Arm Banded Dumbbell Side Raise: 3 sets
RB+7.5x15
RB+7.5x13
RB+7.5x15

Rear Delt Row With Supination: 3 sets
40x12
40x13
40x14

Lying on Bench Ab Leg Raise: 4 sets
17
18
20
20

Russian Ab Twist w/ Medicine Ball: 2 sets
20x15
20x15

-----

Monday 07/19/21
5/3/1 Strength - Deadlift | Back & Abs Day

DEADLIFT:
Warm-Up
225x5
225x5
Working Sets
340x3
405x3
435x2

Angles90 Incline Lat Pulldown:
85x12
85x12
85x12
100x12
115x12
130x12

Seated Low-To-High Box Cable Row:
130x13
145x12
160x9

Angles90 Pulldown Pull-Aparts:
100x12
115x14

Upper-Back Pulldown:
130x15
160x15
205x11

Back Extension Machine:
230x15
245x14

Preacher Curl Machine:
90x12 / 80x8
110x9 / 80x8

Cross-Body Crunch:
18
18
18
23

-----

Tuesday 07/20/21
5/3/1 Strength - Shoulder Press | Shoulders Day

STANDING BARBELL SHOULDER PRESS:
Warm-Up
65x12
95x8
Working Sets
125x3
145x3
160x3

Standing Dumbbell Side Raise: 5 sets
20x13
20x13
20x13
20x13
30x15

Seated Dumbbell Shoulder Press: 3 sets
60x13
60x12
60x12

Chest-Supported Dumbbell Rear Delt Swings: 3 sets
25x13
25x13
25x13

One-Arm Cable Side Raise: 3 sets
20x12
20x12
20x13

Superset: Cable Cross Y-Raise w/
Two-Arm Cross Cable Side Raise: 2 sets
10x11 / 5x11
10x11 / 5x11

Rear Delt Row With Supination: 2 sets
45x10
45x12

-----

Wednesday 07/21/21
5/3/1 Strength - Squat | Leg Day

SQUAT:
Warm-Up
135x5
135x5
Working Sets
245x3
275x3
315x5

Walking Lunges (Slow/Stretch): 3 sets
12
12
12

Resistance Band Mulligan Squat: 3 sets
RB+20x10
RB+20x10
RB+20x10

Landmine Hack Squat: 3 sets
90x10
90x10
90x11

Banded Hex Bar Romanian Deadlift: 3 sets
225x10
255x8
255x8

Single-Leg Leg Extension: 2 sets
70x15
90x15

Single-Leg Standing Calf Raise (straight-leg): 2 sets
45x10
45x12

Seated Smith Machine Calf Raise (bent-leg): 3 sets
245x20
245x20
245x20

-----

Thursday 07/22/21
5/3/1 Strength - Bench Press | Chest Day

BENCH PRESS
Warm-Up
135x12
185x8
Working Sets
245x3
275x3
315x1
350xFail
315x1
320x1

Incline Cable Fly:
25x18
30x15
30x12
30x12

Plate-Loaded Chest Press Machine:
270x9
270x5
270x4
270x4 / 180x6
180x9

V-Bar Tricep Pushdown:
50x23
65x14
70x12

Cybex Cable Crossover Fly:
30x12
30x13
30x14
30x14

[bbowsh54]

All caught up!

I actually had nose surgery on Friday last week, so I am still recovering. Septoplasty & Turbinate Surgery.

Our baby boy turned ten months old today!

I'm struggling with my diet right now, but feeling strong in the gym. Happy Training, all.

----------

Good work. Just been working and trying to stay consistent with workouts. Diet sucks but im working on it. Hope all is good with you.

Hey Wlindqu!! Thanks for dropping by! I feel you on the diet -- I stay focussed and consistent for several weeks, and then eat like garbage for a few weeks... Hope the training is going well!!

Welcome back! How are things?

Hey Justin!! Thanks for stopping in! The weightlifting is going very well. I'm still yo-yo'ing with my diet. Staying very busy in life with the little on these days... He's very active and mobile now! Hope all is well with you!

dayum dude - nice progress back to '14. ive been coming and going since a bit before then - but havent been as consistent as you, sir, have been. just wanted to say wtaf - and good on you!

Thank you very much, Mtnmama! I've been able to stay very consistent with my training. If only I could lock in with my diet and eat clean as consistently as I train... Thanks for dropping in! Happy training to you!

[bbowsh54]

Greetings, all!

Still lifting five days a week - never stopped!

Will have to type a more in-depth life update soon.

Using the TrainHeroic app to log all of my lifts now.

So, I share screenshots of the workout summaries each day, but not easy to copy and paste in here. I'll paste a few example workouts at some point!

Happy training, all!

[jwtiger69]

Oh **** welcome back buddy! I don't post much at all either anymore mostly just mess around when I have a chance. I hope all is well!

[bbowsh54]

Greetings, all!

Still going strong!

Lifting consistently four day per week, sometimes five.

Focus is on hypertrophy. I'm logging all of my lifts on the TrainHeroic app.
Not a convenient way to copy/paste the data from that app's logs, so I haven't been sharing in here for redundancy.

I think I will start logging my workouts on IG. Made a new profile @ bowshresistancetraining