Reply
Page 32 of 32 FirstFirst ... 22 30 31 32
Results 931 to 956 of 956
  1. #931
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 4 DELOAD

    Monday - 06-07-21

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5 + 40% = 70lbs X 5


    One-arm Barbell Row – 5 sets of 10 reps;
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Barbell curls = 3 sets x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Reply With Quote

  2. #932
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 1 / Week 4 = DELOAD

    Wednesday 06-09-21

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 5 + 40% = 60lbs x 5


    Dumbbell Bench Press – 5 sets of 8 reps
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Dips
    12 reps
    12 reps
    12 reps
    Last edited by Darthdingo; 06-09-2021 at 06:22 AM.
    Reply With Quote

  3. #933
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 1

    Saturday 06-12-21

    OH Press = 1RM = 115bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5 + 40% = 40lbs x 5
    5/3/1 Method;
    65% @ 70lbs X 5
    75% @ 80lbs X 5
    85% @ 90lbs X 5 + 70lbs X 5


    One Arm Dumbbell Press – 5 X 10 ( up weight Month 2 )
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    135lbs x 12
    135lbs x 12
    135lbs x 12
    Reply With Quote

  4. #934
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 1

    Monday - 06-14-21

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    5/3/1 Method
    65% @ 125lbs X 5
    75% @ 140lbs x 5
    85% @ 160lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    Barbell curls = 3 sets x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    Reply With Quote

  5. #935
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 1

    Wednesday 06-16-21

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 5
    5/3/1 Method;
    65% @ 100lbs X 5
    75% @ 120lbs X 5
    85% @ 135bs X 5 + 100lbs X 5


    Dumbbell Bench Press – 5 sets of 9 reps
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9

    Push Ups = 4 x 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  6. #936
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 2

    Sunday 06-20-21

    OH Press = 1RM = 115bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5 + 40% = 40lbs x 5
    5/3/1 Method;
    70% @ 75lbs X 3
    80% @ 85lbs X 3
    90% @ 95lbs X 3 + 75lbs X 5


    One Arm Dumbbell Press – 5 X 10 ( up weight Month 2 )
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Barbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    135lbs x 12
    135lbs x 12
    135lbs x 12
    Reply With Quote

  7. #937
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 2

    Tuesday 06-22-21

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    5/3/1 Method
    70% @ 130lbs x 3
    80% @ 150lbs x 3
    90% @ 170lbs x 3 + 70% @ 130lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    Barbell curls = 3 sets x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    Reply With Quote

  8. #938
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 2

    Thursday 06-24-21

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 5
    5/3/1 Method;
    70% @ 110lbs X 3
    80% @ 125lbs X 3
    90% @ 140lbs X 3 + 110lbs X 5


    Dumbbell Bench Press – 5 sets of 9 reps
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9

    Push Ups = 4 x 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  9. #939
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 3

    Sunday 06-27-21

    OH Press = 1RM = 115bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5
    5/3/1 Method;
    75% @ 80lbs X 5
    85% @ 90lbs X 3
    95% @ 100lbs X 1 + 80lbs X 5


    One Arm Dumbbell Press – 5 X 10 ( up weight Month 2 )
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Barbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    135lbs x 12
    135lbs x 12
    135lbs x 12
    Reply With Quote

  10. #940
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 3

    Tuesday 06-29-21

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    5/3/1 Method
    75% @ 140lbs x 5
    85% @ 160lbs x 3
    95% @ 180lbs x 1 + 75% @ 140lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    Dumbbell curls = 3 sets x
    30lbs x 6
    30lbs x 8
    30lbs x 10
    Last edited by Darthdingo; 07-01-2021 at 05:25 AM.
    Reply With Quote

  11. #941
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 2 / Week 3

    Thursday 07-01-21

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 5
    5/3/1 Method;
    75% @ 120lbs X 5
    85% @ 135lbs X 3
    95% @ 150lbs X 1 + 120lbs X 5


    Dumbbell Bench Press – 5 sets of 9 reps
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9

    Push Ups = 4 x 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  12. #942
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 1

    Sunday 07-04-21

    OH Press = 1RM = 120bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    5/3/1 Method;
    65% @ 70lbs X 5
    75% @ 80lbs X 5
    85% @ 90lbs X 5 + 70lbs X 5


    One Arm Dumbbell Press – 5 X 10 ( up weight Month 3 )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    140lbs x 12
    140lbs x 12
    140lbs x 12

    Dumbbell Shoulder Laterals
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Last edited by Darthdingo; 07-04-2021 at 10:31 AM.
    Reply With Quote

  13. #943
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 1

    Tuesday 07-06-21

    Deadlift = 1RM = 220lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 5
    5/3/1 Method
    65% @ 130lbs x 5
    75% @ 150lbs x 5
    85% @ 170lbs x 5 + 75% @ 130lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell curls = 3 sets x
    30lbs x 6
    30lbs x 8
    30lbs x 10
    Reply With Quote

  14. #944
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 1

    Thursday 07-08-21

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 5
    5/3/1 Method;
    65% @ 105lbs X 5
    75% @ 120lbs X 5
    85% @ 140lbs X 5 + 105lbs X 5


    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  15. #945
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 2

    Sunday 07-11-21

    OH Press = 1RM = 120bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    5/3/1 Method;
    70% @ 75lbs X 3
    80% @ 85lbs X 3
    90% @ 100lbs X 3+ 75lbs X 5


    One Arm Dumbbell Press – 5 X 10 ( up weight Month 3 )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    140lbs x 12
    140lbs x 12
    140lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Last edited by Darthdingo; 07-12-2021 at 06:14 AM.
    Reply With Quote

  16. #946
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 2

    Tuesday 07-14-21

    Deadlift = 1RM = 220lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 5
    5/3/1 Method
    70% @ 140lbs x 3
    80% @ 160lbs x 3
    90% @ 180lbs x 3 + 80% @ 140lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell curls = 3 sets x
    30lbs x 6
    30lbs x 8
    30lbs x 10
    Reply With Quote

  17. #947
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 2

    Thursday 07-16-21

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 5
    5/3/1 Method;
    70% @ 115lbs X 3
    80% @ 130lbs X 3
    90% @ 145lbs X 3 + 115lbs X 5


    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  18. #948
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 3

    Sunday 07-18-21

    OH Press = 1RM = 120bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    5/3/1 Method;
    75% @ 80lbs X 5
    85% @ 90lbs X 3
    95% @ 105lbs X 1+ 80bs X 5


    One Arm Dumbbell Press – 5 X 10 ( up weight Month 3 )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    140lbs x 12
    140lbs x 12
    140lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Reply With Quote

  19. #949
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 3

    Tuesday 07-20-21

    Deadlift = 1RM = 220lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 5
    5/3/1 Method
    75% @ 150lbs x 5
    85% @ 170lbs x 3
    95% @ 190lbs x 1 + 75% @ 150lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell curls = 3 sets x
    30lbs x 6
    30lbs x 8
    30lbs x 10
    Reply With Quote

  20. #950
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 3 / Week 3

    Thursday 07-22-21

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 5
    5/3/1 Method;
    75% @ 120lbs X 5
    85% @ 140lbs X 3
    95% @ 155lbs X 1+ 120lbs X 5


    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  21. #951
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    DELOAD

    Month 3 / Week 4

    Saturday 07-24-21

    OH Press = 1RM = 120bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5 + 45lbs x 5



    One Arm Dumbbell Press – 4 X 10 ( up weight Month 3 )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10


    Dumbbell Upright Row - 3 X 8 ( up weight 5lbs ea month )
    30lbs x 8
    30lbs x 8
    30lbs x 8


    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    140lbs x 12
    140lbs x 12
    140lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Reply With Quote

  22. #952
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    DELOAD

    Month 3 / Week 4

    Monday 07-26-21

    Deadlift = 1RM = 220lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 5 + 80lbs x 5


    One-arm Barbell Row – 5 sets of 10 reps;
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell curls = 3 sets x
    30lbs x 6
    30lbs x 8
    30lbs x 10
    Reply With Quote

  23. #953
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    DELOAD

    Month 3 / Week 4
    Wednesday 07-28-21

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 5 + 65lbs x 5



    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  24. #954
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 4 / Week 1

    Friday 07-30-21

    OH Press = 1RM = 125lbs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 70lbs x 5
    5/3/1 Method;
    65% @ 75lbs X 5
    75% @ 85lbs X 5
    85% @ 95lbs X 5+ 75lbs X 5

    One Arm Dumbbell Press – 5 X 10 ( up weight Month 5 )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10


    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    145lbs x 12
    145lbs x 12
    145lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Reply With Quote

  25. #955
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 4 / Week 1

    Sunday 08-01-21

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 5
    5/3/1 Method
    65% @ 135lbs x 5
    75% @ 155lbs x 5
    85% @ 175lbs x 5 + 75% @ 135lbs x 5

    One-arm Barbell Row – 5 sets of 12 reps;
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    Dumbbell curls = 3 sets x
    30lbs x 8
    30lbs x 10
    30lbs x 12
    Reply With Quote

  26. #956
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 1,019
    Rep Power: 988
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 4 / Week 1

    Tuesday 08-03-21

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 5
    5/3/1 Method;
    65% @ 110lbs X 5
    75% @ 125lbs X 5
    85% @ 140lbs X 5 + 110lbs X 5


    Dumbbell Bench Press – 5 sets of 12 reps
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12

    Push Ups = 4 x 13
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

Similar Threads

  1. Shortcut to Size or Shred? [Help Pls!]
    By manuelgranda1 in forum Workout Programs
    Replies: 1
    Last Post: 07-13-2015, 06:55 PM
  2. Replies: 3
    Last Post: 01-13-2015, 10:54 PM
  3. Replies: 0
    Last Post: 04-23-2013, 05:02 PM
  4. Shortcut to Size
    By kblb1988 in forum Workout Programs
    Replies: 38
    Last Post: 01-20-2013, 06:44 AM
  5. 12 weeks shortcut to size
    By TheSirRichard in forum Teen Bodybuilding
    Replies: 3
    Last Post: 05-17-2012, 10:06 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts