From a mere mortal man to a Monster Log!!!!

[themondtster]

Week 2 Day2

Meals
1st- 3 eggs, whole wheat toast, 1 banana. 1 Anabeta, 2 Endosurge, 2 gear.

Shake- ON serious mass with 2 cups HP milk. 1 Anabeta, 2 Endosurge, 2 gear.


PWO- BCAA 3:1:2, 1 Anabeta, N2kts

2nd- 10oz bonless breast and small baked potatoe, 1 Anabeta, 2 Endosurge, 2gear.

3rd- 10oz bonless breast and small baked potatoe, Apple, and banana.


Workout


Day1
SMP- WU,90*3,105*3,115*3+(5),65*12 BrnOut

Power Shrugs- 135*10,185*8,225*6,135*16 BrnOut

DB Rows- 45*12,50*10,55*8

Pullups- *(5)F,*(5)F,*(4)F

Dips- *(16)F,(12)*F,(12)*F

Cable tri ext. 60*10,80*10,100*(18)F

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[themondtster]

Work outs 2 and 3...not posting diet anymore because too busy to log everything.

Day2
Squats- 190*3,215*3,245*3+(3),135*10

Goodmorning- 95*10,135*8,155*6

Standing calve raises- 270*1,360*12,450*12,450*12,270*F(18)

Preacher curl- 60*10,60*8,60*8

Incline curl- 25*8,25*8,25*8

Day3

Bench press- WU,180*6,190*4,200*2,135*12BrnOut

Incline bench- 135*8,165*5,175*3,95*14BrnOut

Dumbell Flys- 40*8,45*8,50*8,35*16BrnOut

Dips- BW*10,BW*10,BW*F(13)

Cable rope ext.-80*10,100*10,60*F(16)

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[themondtster]

Week 2 Day 4 Workout

Deadlift- 225*3,255*3,290*3,225*6,135*14 BrnOut

Pendlay rows- 135*10,*8,*6,BrnOut

Rackpulls- 285*10,305*8(all my hands would take for the night of heavy weights)

Steps ups- 25#DBs*10,30#DBs*8,35#DBs*6

WG Lat pulldown- 100*12,140*10,160*6
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[themondtster]

Week3

Day1
SMP- 100*5,110*3,125*1+(3),95*8BrnOut

Power Shrugs- 155*10,185*8,225*6

DB rows- 50*12,55*10,60*6,40*14BrnOut

Trap bar shrug- B+90*20,B+180*12,B+220*10

Lat pull down-80*14,100*10,120*8

Single arm DB OHP-35*10,40*8,45*6

Dips- BW*10,BW*10,BW*10

Day2
Squat- 205*5,230*3,255*1+(3),135*10

Goodmorning- 95*10,115*8,135*6,95*12

BB R-Lunges- 65*10,85*8,95*6

Standing calve raises- 270*12,405*12,450*12,450*12,450*F(14)

Preacher curl- 60*8,60*8,60*F(8)

Incline curl- 30*10,30*8,30*F(9)

Day3
Incline- WU*10,155*6,175*4,185*2

Bench- 165*10,165*7,155*10,155*6

DB Flys- 40*8,40*8,40*8

Incline DB Flys- 30*8,30*8,30*8

Day4
Deadlift- 240*5,270*3,305*1+(2),225*5BrnOut

Romanian Deadlift- 135*10,145*8,155*6,135*12BrnOut

Pendlay Row- 135*10,135*8,115*10

BO Reverse Grip Row- 115*8,95*10,95*10

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[themondtster]

Week4- light week(5/3/1)except critical bench day

Day1
Standing MP- 65*5,75*5,85*5+(10)

Power Shrugs- 155*12,155*12,155*12

DB rows- 40*12,40*12,40*12

Hang Clean/press- 80*10,80*10,80*8

Upright Row- 80*10,80*10,80*10

Rear DB delt Flys-25*10,25*10,20*10

Side DB Lat raise- 15*10,15*10,15*10

Pullups-3*5

Day2
Squat- 155*5,175*5,185*5+(10)

Goodmorning- 95*10,95*10,95*10,95*10

Lunges- 95*10,65*10,65*10

Leg Press- 270*10,270*10,270*10

Standing Calve Raise- 450*12,450*12,450*12,450*12

Day3
Bench press- WU*10,175*6,185*4,200*2

Incline press- 155*8(7),165*6(5),175*4(3),135*6

Incline DB Flys- 40*8,40*8,40*8

Dips- BW*10,BW*10,BW*10,BW*10



Cable rope ext.- 40*10,40*10,40*10,40*10

Day4
Deadlift- 155*5,175*5,205*5+(10),135*10

Romanian Deadlift- 115*10,115*10,115*10,115*10

Pendlay row- 95*10,95*10,95*10,95*10

BO Reverse grip row- 95*10,95*10,95*10,95*10

Lat pulldown- 80*10,100*10,100*10,100*10

DB curl- 20*20(F),20*15(F),15*20(F)

DB Hammer Curl- 20*14(F),20*12(F),15*24(F)

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[themondtster]

Week5
Day1
SMP- 90*5,95*5,115*5+(7)

Power Shrugs- 185*10,185*10,185*10

DB rows- 40*12,45*10,50*8

Upright row- 70*10,70*10,70*10+(14)

Hang Clean Press- 95*10,95*7,95*7

Dips- BW*10,BW*10,BW*10+(18)

Day2
Squats- 195*5,225*5,255*5+(3),225*3
Lost concentration and failed on 4th

Goodmorning- 115*10,115*10,115*10+(14)

DB Reverse lunge- 30*10,30*10,30*10

Standing Calve Raise- 450*12,450*12,450*12,450*12,450*12

Leg press- 270*10,270*10,270*10

Day3
Bench upper half- Wu*10,155*10,165*10,155*10

Bench lower half- 155*10,165*10,155*10

Full bench- 135*8

Pullover- 35*10,45*10,55*10

DB Flys- 40*8,45*8,50*8

Dips- BW*10,BW*10,BW*10+

Day4
Deadlift- 235*5,270*5,305*5,225 2*3

Romanian DL- 135*10,135*10,135*10,135*10

Pendlay row- 95*10,95*10,95*10,95*10

BO RG row- 95*10,95*10,95*10,95*10

Lat pulldown- 80*10,100*10,100*10,100*10

Leg press- 270*10,270*10,270*10

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[themondtster]

Week7

SMP-Wu*10, 95*3,110*3,120*3+(4),95*10 BrnOut

DB rows- 40*10,45*10,50*10

Upright rows- 95*10,95*8,85*10,75*10

Hang clean/press-95*8(f),95*7(f),95*5(f),95*5(f)

Powershrug- 205*10,205*10,205*10,205*10

Dips- BW*20(f),BW*14(f),BW*10(f)

Day2
Squats-Wu(135*10,155*3,175*3) 210*3,240*3,270*3+(3),225*

Goodmorning-135*10,135*10,135*10,135*10+(12)

R-Lunges- 85*10,65*10,65*10

Standing Calve raises- 450*12,450*12,450*12,450*12,450*12

S Leg Ex- 60*10,60*10,60*10

S leg Ham(lyinglegcurl)-40*10,40*10,40*10

Day3
Flat bench- WU*10,185*6,195*4,210*3,135*10

Incline DB press- 45*10,50*8,55*8

Cable crossover- 50*10,50*10,40*10,40*10

Dips- BW*10,BW*10,BW*10

NG bench- 135*6,95*10,95*10

Day4
Deadlift-Wu*10,225*3 255*3,295*3,325*3,225*3

Rom. Deadlift- 135*10,135*10,135*10

Pendlay Row- 95*10,95*10,95*10

BO rev. Row- 95*10,95*10,95*10

WG Lat pulldown- 100*10,100*10,100*10,100*10

S. Leg ext.- 50*10,50*10,50*10

S. Leg curl- 50*10,50*10,50*10
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[themondtster]

Sorry haven't posted in awhile. And if some of yall are wondering why there are changes from week to week the 5/3/1 program says ad long as the main lift is follwed strictly the accessories are up to me so changed accordingly to what was lacking or equipment availability because of time restraints. Weeks 7,8,9,10,11, and 12 to come...made the 5/3/1 fit the time line of the Critical Bench program so both finish together.

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[themondtster]

Week7

Day1
SMP- Wu*10, 100*5,115*3,125*1+

DB rows- 45*10,50*10,50*10

Upright rows- 85*10,85*10,85*10

Hang clean/press- 95*8f,95*8f,95*7f

Power shrugs- 205*10,205*10,205*10

Dips- *10,*10,*10

Days2
Squats- 225*5,255*3,285*1+(2),225*5

Goodmorning- 135*10,135*10,135*10

Split Squats- 65*10,65*10,65*10

Standing calve raises- 450*12,450*12,450*12,450*12,450*12

S-Leg ext. 60*10,60*10,60*10

S-Leg curl50*10,50*10,50*10

Day3
Incline bench- Wu*10,165*6,175*4,195*2

DB Flys- 50*10,50*10,50*10
Supersetted with
DB bench- 50*8f,50*6f,50*5f

Flat bench- 135*8f,135*10f,135*8f

Dips- BW*10,BW*10,BW*10

Rope ext. 40*10,40*10,40*10(dual pulley,harder)

Day4
Deadlift- Wu135*10,Wu225*5,275*5,305*3,340*1+(2)

ROM. Deadlift- 135*10,135*10,135*10

Pendlay row- 105*10,105*10,105*10

BO RG row- 105*10,105*10,105*10

S- leg ext.- 60*10,60*10,60*10

S- leg curl- 40*10,40*10,40*10
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[themondtster]

Week 8(light week)

Day1
SMP- Wu65*10, 85*5,95*5,105*5,65*10

DB rows- 40*10,40*10,40*10,40*10,40*10

Upright row- 65*10,65*10,65*10,65*10,65*10

Power shrugs-135*10,135*10,135*10,135*10,135*10

(Side)Lat. DB Raises- 20*10,20*10,20*10,20*10

Front DB raise- 25*10,25*10,25*10,25*10

Dips- *10,*10,*10

Day2
Squats- Wu135*10,165*5,185*5,205*5,135*10

Goodmorning- 105*10,105*10,105*10,105*10

Front Squats- 105*10,105*10,105*10,105*10

Standing calve raise-450*12,450*12,450*12,450*12,450*12

S-leg ext. 60*10,60*10,60*10

S-leg curl- 40*10,40*10,40*10

Day3
Was supposed to do negatives by the criticalbench plan but no one was in gym for spot so did floor presses

Flat bench-Wu135*10,wu155*10,Wu175*8(warmup for floor presses)

Straight leg Floor press(off2/45plates)-225*1,235*1,245(fail-def not feeling it today).

DB incline press-45*12,50*10,55*8,60*6,65*4,70*10.

DB pullover-50*10,50*10,50*10

Dips-BW*10,BW*10,BW*10,BW*10

Day4
Deadlift- Wu135*10,155*5,185*5,205*5,135*10

Stiff leg Deadlift- 135*10,135*10,135*10,135*10

Pendlay rows- *10,*10,*10

BO RG row- *10,*10,*10

WG Lat pulldown- 100*10,100*10,100*10,100*10,10*10

Leg ext.- 120*10,130*10,140*10

Leg curl- 80*10,90*10,100*10



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