5/3/1 Program Day 6 - Back/Abs - 10.3.11

Deadlift - 1 warm, 235x3, 265x3, 300x3

Wide Lat Pulldown - 115x10, x10, x10, x10

Bent Over Row - 135x12, x12, x12, x12

Single DB Row - 60x10, 70x10, 75x10, 80x10

Hanging Leg Raise - BWx15, x15, x15, x15

5/3/1 Program Day 5 - Delts/Bis 10.2.11

Standing Military Press - 1 warm, 85x3, 95x3, 110x3

DB Press - 55sx10, x10, x10, x10

Machine Side Lateral - 70x10, x10, 10, x10

DB Rear Delt - 25sx12, x12, 30sx12, x12

BB Curls - 60x10, x10, x10, x10

EZ Bar Preachers - 30x12, x10, 40x10, x10

5/3/1 Program Day 4 - Legs/Abs 9.30.11

Squat - 1 warm, 165x5, 190x5, 220x5
Leg Press (minus sled) - 4 platesx15, x15, 6 platesx15, x15
Lying Leg Curls - 50x15, 60x15, 70x15, x15, x15
Leg Extension - 70x15, 100x12, x12, x12
Ab Wheel - BWx12, x10, x10, x8

Wasn't sure how my lower back still nagging me was going to interfere or not, but another good workout! It's amazing how you can make 165lb and 190lb feel soooo much heavier by exaggerating your descent and then explode up from the bottom. Liked doing the high volume leg press and curls to get the muscles really worked. My core strength apparently sucks (haha) cause the ab wheel, when done correctly, will hit every fiber in the core. I am still sore from that!

1st week of the new system is OVER, but now its time to up the weights. Very excited to continue to see some strength gains over the next several cycles!

Justin

5/3/1 Program Day 3 - Chest/Tris 9.29.11

Bench Press - 1 warm, 120x5, 140x5, 155x5
DB Incline Press - 50sx10, 60sx10, 65sx10, 70sx10
Dips - BWx10, x10, BW +50x10, x10
DB Flye - 35sx12, x12, 40sx12, x12
Triceps Pushdown - 70x20, x20, x20, x17, 60x18

30 mins LISS on stationary bike

Another great day of 5/3/1 training! Focused on slow negative and explosive positive on bench press. As always, really focusing on form and contraction with the assistance exercises. On dips and DB flyes major focus was getting a deep stretch at the bottom to work the outer pec muscles. Tomorrow is leg day, looking forward to 5/3/1 with that!!

Justin

5/3/1 Program Day 2 - Back/Abs 9.28.11

Deadlift - 1 warm, 215x5, 250x5, 285x5

Wide Lat Pulldown - 115x12, x12, x10, x10

Bent Over Row - 135x12, x10, x10, x10

Single DB Row - 55x12, 65x12, 70x12, x12

Hanging Leg Raise - BWx15, x15, x15, x15

25 mins LISS cardio on stationary bike

Back seems to be a lot better than a few days ago. Did a warmup set with 135, made sure that my back felt ok and was sufficiently warm before the heavy sets. Was a little worried before the 215, but after the first rep I got my mind back into training mode and knocked out the rest of the sets! The other exercises I really focused on the mind/muscle connection and tried to eliminate secondary muscles as much as possible. Loving the 5/3/1 system so far!

Justin

5/3/1 Program Day 1 - Delts/Biceps 9.27.11

Standing Military Press - 1 warm, 80x5, 90x5, 105x5

DB Press - 50sx12, 55sx10, 60sx8, 55sx10

Machine Side Lateral - 40x12, 65x12, 80x10, x10

DB Rear Delt - 25sx15, x15, x15, x15

BB Curls - 50x12, x12, 60x10, x10

EZ Bar Preachers - 40x6, 30x12, x12, x12

35 mins LISS stationary bike

First day of my new program/diet. Wanting to increase my strength in the core lifts and build some more size, but still stay lean for modeling, etc. Lower back was still bothering me slightly, but didn't really interfere with any of the lifts. It is definitely a different program than I am used to as far as set/rep ranges go, but I think that will help shock the body to grow!

Justin

Delts/Biceps - 7.30.11

DB Press - 3 warm, 50sx8, 60x7, 65sx4 drop 45sx6
Cable Side Lateral - 2 warm, 15x10, 20x8
Seated Rear Delt - 40x12, 50x12, 60x10
-superset-
Upright Row - 60x12, 70x12, 80x10
Hammer Curl - 2 warm, 35sx6, 40sx6, 45sx5
Close Grip BB Curl - 1 warm, 60x9, 70x5, 70x5 drop 50x6
Single Cable Curl - 25x12, 30x10