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  1. #121
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Nov 13, 2018 C9, W1, D1
    Body weight 190.3

    Bench Press t&g
    135x3 70%
    155x3 80%
    175x10 90% 3+
    135x5 70% FSL *close grip
    135x5
    135x5
    135x5
    135x5

    Pendlay row
    170x9
    170x9
    170x9

    Dumbbell shoulder press
    50x8
    50x8
    50x8
    50x8

    Preacher bar curl
    70x8
    70x8
    70x8

    Pushdowns
    60x12
    60x12
    60x10

    Neck extension
    35x12
    35x12
    35x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  2. #122
    Building The Monolith Anthony21's Avatar
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    Hitting squats tomorrow. Had to push back the day of training just to get some rest so I'll be waking up at 5 AM tomorrow to train.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #123
    Building The Monolith Anthony21's Avatar
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    Nov 16, 2018 C9 W1 ,D2
    Body weight 191.2

    Squat
    260x3 70%
    295x3 80%
    330x4 90% 3+ e1rm 373
    260x5 70% FSL
    260x5
    260x5

    Face pulls
    60x20
    60x20
    60x12
    60x15
    60x12
    60x12

    Leg Curls
    110x12
    110x12
    110x12
    110x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  4. #124
    Building The Monolith Anthony21's Avatar
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    Nov 17, 2018 C9 ,W1, D3
    Body weight 190.9

    Band pull aparts
    0x30
    0x30
    0x30
    0x30

    Barbell overhead press
    105x3 70%
    120x3 80%
    135x6 90% 3+ PR
    105x5 70% FSL
    105x5
    105x5

    Incline Bench Press
    135x6
    135x6
    135x6

    Seated pulley back row
    115x12
    135x12
    135x12
    135x12

    Pulldowns
    150x9
    150x9
    150x9

    Dumbbell Bicep Curl
    35x12
    40x8
    40x8

    Hammer Curl
    40x12
    45x8
    45x8

    Power shrug
    275x6
    275x6
    275x6
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #125
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Nov 18, 2018 C9, W1, D4
    Body weight 190.2

    Deadlift
    320x3 70%
    365x3 80%
    410x5 90% 3+ e1rm 478
    320x5 70% FSL snatch grip
    320x5
    320x5

    Leg Press
    180x12
    230x12
    230x12
    230x12

    Neck extension
    35x13
    35x13
    35x13
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #126
    Building The Monolith Anthony21's Avatar
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    Tomorrow is the start of week 2 which is my 5's week. I'll also be starting Krav Maga classes tomorrow so I guess you could say i'll be implementing some cardio in my training.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #127
    Building The Monolith Anthony21's Avatar
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    I've been sick the for about 3 days and finally getting over this cold. Rather than pushing it in the gym I just rested which was the smart thing to do.

    Here are my last two training sessions including this morning.

    Nov 21, 2018 C9, W2, D1

    Bench Press t&g
    135x5 65%
    145x5 75%
    170x5 85%
    135x5 65% FSL
    135x5
    135x5

    Dumbbell shoulder press
    50x9
    50x9
    50x9

    Pendlay row
    175x8
    175x8
    175x8

    Preacher bar curl
    70x9
    70x9
    70x9

    Pushdowns
    60x12
    60x12
    60x12

    Nov 24, 2018 C9, W2, D2
    Body weight 190.2
    Squat
    240x5 65%
    275x5 75%
    315x5 85%

    Leg Curls
    135x12
    135x12
    138x12

    Leg Extensions
    85x12
    85x12
    85x12
    85x12

    DB RDL
    55x12
    55x12
    55x12
    55x12

    Face pulls
    60x15
    60x15
    60x15
    60x15
    60x15

    Summary: Didn't do the FSL sets seeing as I'm barely getting over this cold so played it smart.
    Last edited by Anthony21; 11-25-2018 at 09:15 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  8. #128
    Registered User ThunderStorm1's Avatar
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    Massive plan! Looks like it rocks hard bro
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  9. #129
    Building The Monolith Anthony21's Avatar
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    Originally Posted by ThunderStorm1 View Post
    Massive plan! Looks like it rocks hard bro
    Massive
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  10. #130
    Building The Monolith Anthony21's Avatar
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    Nov 25, 2018
    Barbell overhead press
    100x5 65%
    110x5 75%
    130x5 85%
    100x5 65% FSL
    100x5
    100x5

    Barbell one arm row
    105x12
    105x12
    105x12

    Close grip lat pulldown
    130x10
    130x10
    130x10

    Face pulls
    50x30
    50x15
    50x15
    50x20
    50x15
    50x15
    50x15
    50x15

    Incline Bench Press
    135x7
    135x7
    135x7

    Dumbbell Bicep Curl
    40x8
    40x8
    40x8
    40x8

    Overhead cable extension
    70x12
    70x12
    70x12
    70x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #131
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Nov 26, 2018 C9, W2, D4
    Body weight 189.4

    Deadlift
    295x5 65%
    340x5 75%
    385x5 85%
    295x5 65% FSL paused all FSL SETS
    295x5
    295x5
    295x5

    Pendlay row
    175x9
    175x9
    175x9

    Lunges
    55x8
    55x8
    55x8
    55x8

    Kneeling weighted Crunch
    160x12
    160x12
    160x12
    160x12

    Face pulls
    70x15
    70x15
    70x12
    70x12
    70x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #132
    Building The Monolith Anthony21's Avatar
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    Nov 28, 2018 C9 W3 D1
    Body weight 192.8

    Bench Press t&g
    145x5 75%
    170x3 85%
    185x10 95% e1rm 246
    145x5 75% FSL close grip all sets
    145x5
    145x5
    145x5

    Face pulls
    80x12
    80x12
    80x12
    80x12

    Standing DB press
    40x8
    40x8
    40x8
    40x8

    Meadows row
    105x12
    105x12
    105x12
    105x12

    Pulldowns
    150x10
    150x10
    150x10
    150x10

    Preacher bar curl
    80x10
    80x10
    80x10
    80x10

    Pushdowns
    75x10
    75x12
    75x10

    Hammer Curl
    45x8
    45x8
    45x8

    Neck extension
    35x15
    35x15
    35x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  13. #133
    Registered User jwtiger69's Avatar
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    Haven't followed this for a bit but I like it! I am toying with the idea of running 531 again. I have the original book. Not sure if I should look at the new ones or not. Getting a little tired of just spinning my wheels if you get what I mean...
    Free Agent...

    ☑*CountryMike Appreciation Crew*☑

    https://forum.bodybuilding.com/showthread.php?t=177264401&p=1582345751#post1582345751
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  14. #134
    Building The Monolith Anthony21's Avatar
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    Originally Posted by jwtiger69 View Post
    Haven't followed this for a bit but I like it! I am toying with the idea of running 531 again. I have the original book. Not sure if I should look at the new ones or not. Getting a little tired of just spinning my wheels if you get what I mean...
    If you plan to run 531 I recommend picking up the 531 Forever book. It has a lot of his new training principles and tons of templates to mix and match.
    Last edited by Anthony21; 11-29-2018 at 09:48 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  15. #135
    Building The Monolith Anthony21's Avatar
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    Nov 30, 2018 C9, W3, D2
    Body weight 188.2

    Squat
    280x5 75%
    315x3 85%
    350x1 95% 1+ dropped TM 10%
    280x5
    280x5
    280x5

    DB RDL
    60x12
    60x12
    60x12
    60x12

    Face pulls
    85x12
    85x12
    85x12
    85x12

    Summary: This was an early morning training session. I woke up at 5:15 AM. I tend to not be at my "strongest" when it's that early and it showed on my plus set. I was only able to hit 1 rep on my plus set. I got done with the first rep and just had that feeling that another rep would of been too much of a grind.

    I will say, I'm in a caloric deficit right now so I know that isn't helping much, but that's the primary goal right now. Secondary is just to maintain as much strength as I can. I decided to just drop my TM 10% so for cycle 10 my squat TM will be at 340 lbs.
    Last edited by Anthony21; 11-30-2018 at 06:48 PM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #136
    Registered User Filmbuff81's Avatar
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    Cool to see you’re still going strong after all this time.

    Looking yoked as fuk too.
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  17. #137
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Cool to see you’re still going strong after all this time.

    Looking yoked as fuk too.
    Holy sh!t man!!! Long time no see. How have you been bro? It's good to see you on the forum again. Still training?
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  18. #138
    Registered User Filmbuff81's Avatar
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    Originally Posted by Anthony21 View Post
    Holy sh!t man!!! Long time no see. How have you been bro? It's good to see you on the forum again. Still training?
    Off and on training, but fairly consistent since the summer.

    Between baby, new business, a couple concussions, and FINALLY gettting my endocrine system in check, things slowly started turning around this year.

    I think I didn’t start feeling “normal” until like April or May this year. So I’m slowly undoing 3-4 years of feeling like garbage.

    I’ve got a log going in the over 35 section, I might put one in the regular section too.
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  19. #139
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Off and on training, but fairly consistent since the summer.

    Between baby, new business, a couple concussions, and FINALLY gettting my endocrine system in check, things slowly started turning around this year.

    I think I didn’t start feeling “normal” until like April or May this year. So I’m slowly undoing 3-4 years of feeling like garbage.

    I’ve got a log going in the over 35 section, I might put one in the regular section too.
    Wow man sounds like a lot of stuff has been going on. Is this a new born you had recently? How did you end of with multiple concussions? What kind of business do you run?

    I'll go check out your log and sub.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Originally Posted by Anthony21 View Post
    Wow man sounds like a lot of stuff has been going on. Is this a new born you had recently? How did you end of with multiple concussions? What kind of business do you run?

    I'll go check out your log and sub.
    He will be 2 in February.

    Basically I started a ew photography/videography business and then found out we’re having a baby lol.

    So the past couple years have been nutty.

    Some extremely long days between work and my son and attempting to workout where I could.

    So I basically just would mess around 1-2 times a week.

    But last year I had a concussion just before my son was born. Slipped in our complex shoveling know and whacked my head bad.

    Then a few months later I got rear ended and had another concussion.

    So 2017 was a bit hit and miss due to trying to recover from the concussions, but between a kid and so much work and minimal sleep, the recovery clearly took longer.

    And it was exasperated with hormonal issues.

    But this year has been better in all regards, so progress is on the menu.
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    Damn bro sorry you had such a rough go. I'm definitely glad to know things are looking better now and you're back to more consistent training.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Had to push my OHP day to tomorrow afternoon due to having to work a 12 hour shift today.

    Nutrition has been on point for the most part. I'm working on dropping some lbs to maybe 180 and see where i'm at come that point. Chances are i'll then slow bulk back up.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Always (not) fun when work throws the training schedule off.

    Do you have a goal weight in mind? Or just trying to cut and bulk while staying fairly lean overall?
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    Originally Posted by Filmbuff81 View Post
    Always (not) fun when work throws the training schedule off.

    Do you have a goal weight in mind? Or just trying to cut and bulk while staying fairly lean overall?
    I'll probably get down to 180 and then work back up. Goal is to stay lean with decent body composition.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Dec 2, 2018 C9, W3, D3

    Barbell overhead press
    110x5 75%
    130x3 85%
    140x3 95% bleh
    110x5
    110x5
    110x5
    110x5
    110x5

    Band pull aparts
    0x25
    0x25
    0x25
    0x25

    Incline Dumbbell Press
    70x8
    70x8
    70x5

    Pendlay row
    180x8
    180x8
    180x8

    Pulldowns
    150x12
    150x11
    150x8

    Incline db curl
    30x11
    30x11
    30x11

    Hammer Curl
    45x8
    45x9
    45x10

    Overhead kettle bell extension
    36x10
    36x10
    36x10

    Summary: Wanted more on the top set on OHP but took what was there last night. Oh well on to deadlifts later tonight.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Solid day!
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    Originally Posted by Filmbuff81 View Post
    Solid day!
    For the most part. I wanted at least 5 strong reps with 140 but meh. Granted I'm also on a cut so i'm taking what I can get at this point.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Dec 3, 2018 C9, W3, D4
    Body weight 189.9

    Deadlift
    340x5 75%
    385x3 85%
    430x3 95% 1+ 472
    340x5 75% FSL
    340x5
    340x5

    Chest supported DB row
    50x10
    50x12
    50x10
    50x10
    50x10

    Leg press
    270x12
    270x12
    270x12

    Dumbbell shrugs
    95x12
    95x12
    95x12
    95x12
    95x12

    Summary: My deadlifting felt strong as fook last night. I could of had 5 reps with 430 but my stupid grip gave out. The bars at this commercial gym are typical commercial gym bars, sh!tty knurling that's non existent.

    I was using a mixed grip but sh!t still didn't help much. I need to get some chalk for next time but overall it was a great deadlifting session.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Figured I'd also post a pick for reference to show where I'm starting a little cut from.

    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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    Not surprising your pressing took a hit now that you’re cutting.

    I’m sure it’ll bounce back as you get used to different leverages.

    Strong deadlift day all around.
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