4/8/2017 177.4lbs
5/3/1 wave 6, week 2 1RM x .63, .72, .81 x 3+
Chin-ups: 15, 10lbs x 6, 10lbs x 8.
Glute raises: 10lbs x 12, 25lbs x 12, 30x12, 35x12x2.
Bench press- 235=1RM, 45x8, 95x6,135x5, 155x3, 175x3, 205,215, 190x5.
Front squat: 245=1RM, 45x6,95x6,135x5,155x3,175x3,195x7.
Incline dub bell press: 70x10x2.
Incline dumb bell curls: 45x6x2
EZcurl: 70x12
70 minutes
04-12-2017, 03:26 PM
jww8
4/10/2017 178.4lbs
5/3/1 wave 6, week 2 1RM x .63, .72, .81 x 3+
Chin-ups: 17, 5lbs x 10.
Glute raises: 10lbs x 12, 25lbs x 12
Press: 165=1RM, 45x8, 65x6, 95x5, 120x3, 135x3.
Sharp pain in lower left side of back, starting while doing leg press warm-up.
Front squat: 245=1RM, 45x6,95x6,135x5,155x4, 185x4, 205x4.
45 minutes
04-17-2017, 07:34 AM
jww8
ABOVE WORKOUT WAS 4/11 NOT 4/10
4/14/2017 (6 minutes on bike)
Leg press
5/3/1 wave 6, week 2 1RM x .63, .72, .81 x 3+
Chin-ups: 12, 2.5lb x 10. 5 lb x 9.
Glute raises: 10lbs x 12, 25lbs x 12, 30x12x2.
Bench press 235=1RM, 45x10, 95x6,135x5,155x4,185x3,205x3,205x2.
Front Squat 245=1RM, 45x6,95x6,135x5,185x3,205x4.
Straight leg dead lift: 45x6,95x6,135x5,160x3,225x3.
Clean 45x5,95x5,135x3, 160.
Dead lift 455=1RM, DOH 275x3,315x3.
Dead lift AG 365x3,385x5.
Incline dumb bell press 65x12.
Straight bar curls 65x10, 85x10
75 minutes
04-18-2017, 02:03 PM
jww8
4/18/2017
5/3/1 wave 6, week 3 1RM x .68x5, .77x3, .86x1+
Chin-ups: 12,12,12
Glute raises: 10lbs x 12x3
Press 165=1RM, 45x8x2, 65x6,85x5,115x5, 130x3, 145x3.
Straight leg dead lift: 95x6,135x5.
Clean: 45x5,95x5,135x5.
Front Squat 245=1RM, 45x8, 95x6, 135x6, 185x5,200x3,215x3.
Shoulder dumb bell raises: 25x10x2.
40 minutes
04-21-2017, 07:49 AM
jww8
4/20/2017 179.6 lbs
Leg press
5/3/1 wave 6, week 3 1RM x .68x5, .77x3, .86x1+
Chin-ups: 12, 2.5lb x 12x2, 5lbx10.
Glute raises: 10lbs x12x2,15x12.
Bench press 235=1RM, 45x10, 95x6, 135x5, 160x5, 185x3, 205x3x2.
Incline dumb bell press 70x12x2.
Straight leg dead lift: 45x6,95x6,135x5,225x3.
Clean 95x5,135x3.
Dead lift 455=1RM, DOH 275x4, 315x2.
Dead lift AG 315x3, 365x3, 405x3.
70 minutes
04-24-2017, 07:31 AM
jww8
4/22/2017
5/3/1 wave 6, week 3 1RM x .68x5, .77x3, .86x1+
Chin-ups: 12,5lb x 10, 10lb x 8.
Glute raises: 12, 5lb x 12x2
Press 165=1RM, 45x8x2, 65x6,95x5,115x5, 130x3, 145x3.
Straight leg dead lift: 95x6,135x5.
Clean: 45x5,95x5,135x3, 155x2.
Front Squat 245=1RM, 45x8, 95x6, 135x5, 185x5,205x3,255x3.
Shoulder dumb bell raises: 30x8x2
50 minutes