Logbook
Hoping this will help motivate me to be more consistent with my workouts. Doing a 5/3/1 style program with some modifications. I used 95% instead of 90% to calculate my weights. I also plan on only doing the prescribed reps and not going to failure with the last set. Squat work is limited, although my wrist is feeling better it still isn't great. Planning on 5lb upper 10lb lower increases every cycle. 5' 11'' weight right now is around 215.
Quads 27'' Calves 15.75/16'' Arms 16.5/16.75''
Accessory work is different than 5/3/1, basically just what I feel works/what I feel like doing. Asked the guy at the front desk today about a GHD. They don't have one but to my suprise after I explained what it looked like he responded: "I think we may have something you'd be interested in." Apparently they got in a reverse hyper recently! The pad on the top isn't secured at all so it's kinda sketchy to use but whatever...I'm happy.
3x5 65,75,85%
Deadlift 255x5 295x5 335x5
Hack Squats 180x12 210x5
Unilateral Hamstring Curl 100x8 115x9
Standing Calf Raise 340x11 340x8 340x7
Military Press 100x5 115x5 130x5
Flat Dumbell Press 70pl x3 85pl x7 85pl x4
Pendlay Rows 135x4 185x8 185x8
Twisting Dumbell Curls 45pl x8
Tricep Pressdowns 6pl x7 9pl x9 9pl x7
Chinups BW x6
Squats 135x5 135x6 225x4 225x8 (deep and light, some pain but not bad)
Stiff Leg Deadlift 135x6 275x7 295x6
Unilateral Leg Extension 100x9 100x9 100x6
Reverse Hyperextension 45x8
Standing Calf Raise 340x12 340x9 340x8
Reply With Quote
