Bench - 275x3
Press - 165x5x5 - easy
Chins - BWx60 total reps, various grips
Tri-Set, 3 times through:
Up Rows - 95x10
Db Side Lat -30x10
Rear Delt Machine - 15 reps
Neck - 15x3x30
Calves - 3x30
*Really like the shoulder tri-set. Will keep doing these. It's a nice change of pace. Workout was too long for me. Will be working on something different soon.
320x10 (should have been 330. Misload.)
Reached an all time high of fatness today. Weighed in at 272.9. I need to lose some fat. Sick of being out of breath going up the stairs and it's getting really hard to get into good position on deads. Had plans of doing more sets but since I'm so fat and out of shape this was all that was needed to kill me.
Last edited by Joe Costello; 02-17-2011 at 03:58 PM.
Nice volume. Are you running 5/3/1?
Swilczewski yes I am doing 531. We'll see how it goes.
70x10, 10, 10, 8
Workout lasted 1 hour which is great. I'm going to start resting 30 sec to 3 min on my accessory lifts and keeping the reps at 10. Tried it for the first time today and it killed me. Had to drop my poundages by a lot....a lot. Will definitely take some getting used to.
I have had great success with 5/3/1. It is one of my mainstay programs. For me it did wonders for all four lifts but the pressing movement tended to stall out after about 4 months.
135x5 - decided this was a bad idea, had no legs under me. Should have done them first, but wasn't thinking.
Good workout. I think training each big lift once every 7 days instead of once every 10 may make up for the lack of volume problem I seem to have when I run this program. We will see.
Chest Supported rows-175x3x10
*The Db rows took it out of me. Way out of condition.
Last edited by Joe Costello; 02-24-2011 at 02:13 PM.
Deads-no belt, double overhand grip (don't know why, just felt like it today)
405x3 - just did the minimum, very low energy level
Press-worked upto 185x5
Had awful day at work, exhausted and this was all I could handle.
worked up to 430x1-just did the required reps today
***Every workout it is more and more glaringly apparent that I can only handle 3 lifts per workout. I know I'm not in super great shape, but I'm definitely not a slob either. I have absolutely no idea how some of these guys do 5-6 exercises per workout and train 4-5 days/week. Even when I was 20 years old, about 3 lifts were all I could ever handle with any type of intensity. Actually, 3 exercises each workout and training only 3 days a week would probably suit me best. I just need to get it through my thick skull to do it this way and stick to it.