10/25 - 10/31

Solid sessions over the past week. Felt under the weather over the weekend and kept the diet tight. Weight is still at 187 and holding, and strength keeps increasing. Really busy week this week but still will be getting all my workouts in. I feel pretty good at the moment, the extra day off really served me well and helped me recover.

10/25
Chest and Tri's
Bench: 3 warms, 210 x 5, 240 x 3, 265 x 1, x 5
Sligh in. db press: 2 warms, 95s x 8, x 7
Flat bar (drop sets): 1 warm, 195 x 9 (drop set 135 x 10), x 7 (drop set, 135 x 10)
Incline Fly machine: 170 x 11, x 175 x 7
Close press DB: 2 warms, 70's x 9, x 8 (drop set, 50's x 10)
Rev. pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 10
1 arm rope press: 22.5 x 10, x 9 (drop set, 1 drop to failure)
Ab work: 4 sets

10/26
Back and Hams
Deads: 3 warms, 320 x 5, 365 x 3, 410 x 1, x 4
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 75 x 9, x 9, x 8
ss seated row: 200 x 12, 210 x 9, x 9
Stiff leg db deads: 2 warms, 95's x 11, x 10, x 10 (drop set, 1 drop to failure)
Leg curl: 1 warm, 180 x 10, 195 x 8, x 8
1 leg leg curl: 100 x 10, x 8

10/27
Delts and Bi's
Push press: 3 warms, 140 x 5, 160 x 3, 175 x 1, x 7
1 arm cable lateral: 2 warms, 25 10, x 10 (drop set, 2 drops to failure)
Front Raise db: 45's x 12, x 11, 40's x 11
ss Upright row: 100 x 12, x 12, x 11
Hammer curl: 2 warms, 65's x 6, 70's x 6, x 5
Close curl: 1 warm, 105 x 10, 115 x 9, x 9
1 arm cable curl: 1 warm, 25 x 11, x 9 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins stair climber

10/28
Quads and Calves (deload)
Squat: 3 warms, 3 working (final set, 310 x 10)
Leg extesion: 1 warm, 260 x 10, x 8, 265 x 6
Front squat (rest pause to a box): 1 warm, 185 x 7, x 4, x 3; 185 x 7, x 5, x 3; 185 x 8, x 5, x 3
Sissy squat: 3 sets, x 20, x 19, x 19 (3 count negative)
Calf seated high rep: 135 x 30, x 28, x 28, x 26, x 25 (drop set, 1 drop to failure)
10 mins stair climber

10/29 - 10/30
Off days

10/31
Chest and Tri's (deload)
Bench: 3 warms, 3 working (final set 195 x 14)
Sligh in. db press: 2 warms, 95's x 8, x 8
Flat bar (rest-pause): 1 warm, 185 x 10, x 7, x 5, 195 x 8, x 5, x 4
Incline Fly machine: 175, x 11, x 10
Close press DB: 2 warms, 80's x 8, x 8, x 7
Rev. pressdown: 1 warm,67.5 x 11, x 10, x 10
1 arm rope press: 22.5 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins stair climber

10/18 - 10/24

A little behind on my updates, but not much new to report. Just some solid sessions and overall good progress from workout to workout. Weight as of this morning was 187.5, but I still seem to be as lean as before, only fuller and harder. Really getting excited about where I'm at, and where I'll be come contest time.

10/18
Quads and Calves
Squat: 3 warms, 310 x 3, 350 x 3, 395 x 3, x 6
Leg extesion: 1 warm, 250 x 10, 255 x 9, x 9
Front squat: 1 warm, 185 x 8, x 8, x 6 (3 count negative)
Sissy squat: 3 sets, x 18, x 18, x 17
Calf high rep: 245 x 26, x 25, x 23, x 23, x 22
8 minutes cardio

10/19
Chest and Tri's
Bench: 3 warms, 195 x 3, 225 x 3, 250 x 3, x 6
Sligh in. db press: 2 warms, 90's x 10, x 8
Flat bar (drop sets): 1 warm, 185 x 10 (drop set 135 x 9), x 8 (drop set, 135 x 9)
Incline Fly machine: 170 x 12, x 11
Close press DB: 2 warms, 60's x 10, 70's x 9, x 8
Rev. pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 9
1 arm rope press: 20 x 13, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/20
Back and Hams
Deads: 3 warms, 300 x 3, 345 x 3, 390 x 3, x 7
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 65 x 8, 70 x 8, x 7
ss seated row: 200 x 12, x 10, x 9
Stiff leg db deads: 2 warms, 95's x 10, x 10, x 9
Leg curl: 1 warm, 180 x 9, 190 x 9, 195 x 7
1 leg leg curl: 95 x 12, x 9

10/21 - Off day

10/22 - Off day since I just wasn't feeling good. Didn't want to hit the gym unless I was going full tilt.

10/23
Delts and Biceps
Push press: 3 warms, 130 x 3, 150 x 3, 165 x 3, x 7
1 arm cable lateral: 2 warms, 25 10, x 8 (drop set, 2 drops to failure)
Front Raise db: 45's x 11, x 10, 40's x 11
ss Upright row: 100 x 12, x 11, x 9
Hammer curl: 2 warms, 65's x 6, x 6, x 6
Close curl: 1 warm, 105 x 9, x9, x9
1 arm cable curl: 1 warm, 22.5 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 4 sets

10/24
Quads and Calves
Squat: 3 warms, 330 x 5, 375 x 3, 420 x 1, x 4
Leg extesion: 1 warm, 250 x 10, 260 x 9, x 8
Front squat (negatives to a box): 1 warm, 185 x 7, 195 x 6, x 6 (4 count neg.)
Sissy squat: 3 sets, x 19, x 18, x 18 (3 count negative)
Calf seated high rep: 135 x 28, x 26, x 26, x 25, x 24 (drop set, 1 drop to failure)

10/11 - 10/17

10/11
Back and hams
Deadlifts: 3 warms, 3 working (deload), 295 x 13
Close grip pulldown: 2 warms, 230 x 7, x 7, x 6
Bench row: 65's x 10, x 10, x 9
ss Str. arm pulldown: 72.5 x 11, x 10, x 9
Leg curl: 2 warms, 210 x 6, 215 x 6, 220 x 6 (drop set, 1 drop to failure)
Stiff leg deads: 225 x 10, 275 x 10, 305 x 10, x 9
Db split squat: 45's x 12, x 12


10/12
Delts and Biceps
Push press: 3 warms, 3 working
Side lateral: 2 warms, 60's x 8, 65's x 8, x 8
Rear db raise: 55's x 12, x 12, x 12
ss Barbell shrug : 275 x 12, 315 x 10, x 9
Barbell curl: 2 warms, 125 x 6, 135 x 6, x 5
Seated alt db curl: 40's x 12, x 12, 35's x 11
1 arm preacher curl : 45 x 10, x 9, x 9
Ab work: 4 sets

10/13
Quads and Calves
Squat: 3 warms, 285 x 5, 330 x 5, 375 x 5, x 8
Leg extesion: 1 warm, 250 x 10, x 10, 255 x 8
Front squat: 1 warm, 185 x 7, x 6, x 6 (3 count negative)
Sissy squat: 3 sets, x 15, x 15, x 14
Calf high rep: 225 x 26, x 26, x 25, x 23, x 22

10/14
Chest ad Tri's
Bench: 3 warms, 185 x 5, 210 x 5, 240 x 5, x 8
Sligh in. db press: 2 warms, 90's x 9, x 8
Flat bar (drop sets): 1 warm, 185 x 8 (drop set 135 x 7), x 7 (drop set, 135 x 8)
Incline Fly machine: 170 x 11, x 9
Close press DB: 2 warms, 60's x 10, 65's x 10, x 9
Rev. pressdown: 1 warm, 62.5 x 10, x 10, x 9
1 arm rope press: 20 x 12, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/15 off day

10/16
Back and Hams
Deads: 3 warms, 280 x 5, 320 x 5, 365 x 5, x 9
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 60 x 8, 65 x 8, x 9
ss seated row: 180 x 12, x 11, x 11
Stiff leg db deads: 2 warms, 90's x 9, x 9, x 9
Leg curl: 1 warm, 170 x 10, 190 x 8, x 7
1 leg leg curl: 85 x 12, x 10

10/17
Delts and Biceps
Push press: 3 warms, 120 x 5, 140 x 5, 160 x 5, x 9
1 arm cable lateral: 2 warms, 25 x 8, 20 x 10 (drop set, 1 drop to failure)
Front Raise db: 40's x 11, x 10, x 10
ss Upright row: 90 x 12, x 11, x 11
Hammer curl: 2 warms, 60's x 6, x 6, 65's x 5
Close curl: 1 warm, 95 x 10, x 9, x 9
1 arm cable curl: 1 warm, 20 x 12, x 12 (drop set, 1 drop to failure)
Ab work: 4 sets

10/2 -10/10

Everything's been good, just a really busy week with 2 exams kept the updates off a bit. Plus a few projects I've been working on didn't help. But everything's been good, weight is holding steady, still sitting at 186. Hit all my numbers for 531 so I'll be able to progress again next time through. Now just going through my deloads, everything feels good though, and every workout has had some progression over the last. Diet has been on point for the most part. Overall I feel great and am happy with where I am.

10/2
Back and hams
Deadlifts: 3 warms, 295 x 3, 335 x 3, 380 x 3, x 6
Underhand pulldown: 2 warms, 220 x 7, x 6, 230 x 5
Bench row: 60's x 10, x 8, x 8
ss Str. arm pulldown: 57.5 x 12, 62.5 x 11, x 11
Leg curl: 2 warms, 190 x 6, 210 x 5, x 4
Stiff leg deads: 225 x 10, 245 x 10, 275 x 10, 295 x 8
Db split squat: 45's x 11, x 10

10/3
Delts and Biceps
Push press: 3 warms, 125 x3, 145 x 3, 160 x 3, x 8
Side lateral: 2 warms, 55's x 8, 60's x 8, 65's x 6
Rear db raise: 55's x 10, x 8, x 8
ss Barbell shrug: 225 x 12, 275 x 12, x 12
Barbell curl: 2 warms, 95 x 6, 115 x 6, 125 x 4
Seated alt db curl: 35's x 12, x 12, x 12
1 arm preacher curl : 40 x 10, x 9, x 10
Ab work: 4 sets

10/4
Quads and Calves
Squats: 3 warms, 325 x 5, 370 x 3, 410 x 1, x 4
Leg press: 1 warm, 928 x 12, 1038 x 12, 1058x 11
Bar Lunges: 1 warm, 135 x 8, 155 x 8, 165 x 7
Leg extension: 235 x 11, 250 x 10, x 10 (drop set, 2 drops to failure)
Standing calf: 225 x 15, 275 x 18, x 18, x16, x 15

10/5
Chest and Tri's
Bench: 3 warms, 205 x 5, 230 x 3, 255 x 1, x 6
Incline DB: 2 warms, 85's x 8, 90's x 7
Flat machine fly: 1 warm, 160 x 12, 170 x 10, x 7 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 11, 67.5 x 9
Lying bar extension: 75 x 12, 85 x 8
Ab work: 4 sets

10/6
Back and hams
Deadlifts: 3 warms, 315 x 5, 360 x 3, 400 x 1, x 5
Underhand pulldown: 2 warms, 220 x 7, 230 x 6, x 5
Bench row: 65's x 10, x 9, x 8
ss Str. arm pulldown: 67.5 x 12, x 10, x 10
Leg curl: 2 warms, 190 x 6, 210 x 6, 215 x 5
Stiff leg deads: 225 x 10, 275 x 10, x 10, 295 x 11
Db split squat: 45's x 12, x 10


10/7
Delts and Biceps
Push press: 3 warms, 135 x 5, 155 x 3, 170 x 1, x 4
Side lateral: 2 warms, 55's x 8, 65's x 8, x 7
Rear db raise: 55's x 12, x 12, x 12
ss Barbell shrug (bent over shrug variation): 275 x 12, x 12, x 10
Barbell curl: 2 warms, 95 x 6, 125 x 6, 135 x 4
Seated alt db curl: 40's x 12, x 10, 35's x 10
1 arm preacher curl : 45 x 9, x 8, x 8
Ab work: 4 sets

10/8
Off day

10/9
Quads and Calves
Squats: 3 warms, 260 x 5, 280 x 5, 300 x 5, x 13
Leg press occluded: 1 warm, 928 x 15, x 16, x 12
Bar Lunges: 1 warm, 135 x 8, 185 x 6, x 5
Leg extension: 235 x 11, 250 x 10, 255 x 10 (drop set, 2 drops to failure)
Standing calf: 285 x 18, x 17, x 16, x 14, x 14

10/10
Chest and Tri's
Bench: 3 warms, 160 x 5, 175 x 5, 190 x 5, x 16
Incline DB: 2 warms, 90's x 8, x 7
Flat machine fly: 1 warm, 170 x 11, x 10, x 9 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 67.5 x 12, x 11 (drop set, 1 drop to failure)
Lying bar extension: 75 x 12, 90 x 7 (drop set, 1 drop to failure)
Ab work: 4 sets
10 mins cardio

9/26 - 10/1

Another week of school, but overall wasn't too stressful. This term is definitely loaded so posts will be a bit more staggered. But everything is still proceeding as it should. Energy levels are solid and workouts yield gains, so I know I'm moving in the right direction. Latest weigh-in read 185, but strength is increasing, so it's probably just a pound of fat, or water/glycogen that was lost. Cardio has been up from walking to classes every day. Overall everything is going well. Hitting all my numbers and then exceeding them on the all out set. Really liking this 5-3-1 routine.
Two small things about the routine:
I'll be alternating barbell rows with the pulldown movement prescribed since deads are my leadoff movement. Also, for delts, I'll be using the push press as my leadoff movement.

9/26
Chest and Tri's
Bench: 3 warms, 175 x 5, 205 x 5, 230 x 5, x 9
Incline DB: 2 warms, 80's x 8, 85's x 7
Flat fly: 1 warm, 50's x 12, x 12, x 11
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 57.5 x 11, x 11
Lying bar extension: 75 x 10, x 7
Ab work: 4 sets

9/27
Back and hams
Deadlifts: 3 warms, 275 x 5, 315 x 5, 360 x 5, x 8
Barbell row: 2 warms, 225 x 8, 275 x 8, x 6
Bench row: 55's x 12, x 11, x 11
ss Str. arm pulldown: 57.5 x 11, x 11, x 10
Leg curl: 2 warms, 190 x 6, x 6, 200 x 4
Stiff leg deads: 225 x 10, 245 x 10, 275 x 10, x 9
Db split squat: 40's x 10, x 10

9/28
Delts and Biceps
Push press: 3 warms, 115 x 5, 130 x 5, 150 x 5, x 10
Side lateral: 2 warms, 55's x 8, 60's x 8, x 8
Rear db raise: 50's x 10, x 10, x 9
ss Barbell shrug: 225 x 12, 275 x 10, x 9
Barbell curl: 2 warms, 95 x 6, 105 x 6, 115 x 5
Seated alt db curl: 35's x 12, x 10, x 10
1 arm preacher curl : 40 x 10, x 8 x 7
Ab work: 4 sets

9/29
Off day

9/30
Quads and Calves
Squats: 3 warms, 300 x 3, 345 x 3, 390 x 3, x 6
Leg press: 1 warm, 928 x 12, 1018 x 10, 1038 x 10
Bar Lunges: 1 warm, 135 x 8, 145 x 8, 150 x 7
Leg extension: 235 x 11, 250 x 10, x 10 (drop set, 2 drops to failure)
Standing calf: 225 x 15, 275 x 18, x 16, x 15, x 13

10/1
Chest and Tri's
Bench: 3 warms, 190 x 3, 215 x 3, 235 x 3, x 7
Incline DB: 2 warms, 85's x 8, x 8
Flat machine fly: 1 warm, 160 x 11, 165 x 10, x 10 (drop set, 2 drops to failure)
Uneven pushups: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 11, x 10
Lying bar extension: 75 x 12, 85 x 7
Ab work: 4 sets