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5-12-13: "3x5" OHP
OHP
10x135
1x165
1x175 10 lb PR
3x165 2 rep PR
T Bar Row Machine
3x6x3 plates+10
drop set 10x3 plates 10x2 plates 10x1 plate
JM Press
3x10x95
Face Pulls
3x10x150 drop set on last set with 75x10 reps
Tricep Pushdown
3x10x75 or 1x10x75 and 2x10x85 (don't remember)
Cable Tricep Kickback
10x25 on each side just to finish off
Rear/Side Raise Supersets
3x10x20s drop set on side raises to 5x10lbs on all sets and on last set a further drop set to 5x5 lbs
Swimming
6 or 7 laps (not back to back!)
Pretty good day today, I'd say it was a great day but I cheated a bit, took a pre workout cause I was feeling tired, so it's technically just a relatively pretty good day. 5/3/1 set on OHP with 135 was too light so I wanted to get some heavy work in, did some singles, but my 3rd single with 165 was way too easy after doing 175 so I just did a triple. Might have had more in me but I don't wanna burn out this early in the 5/3/1 cycle. Might have been able to hit 185 today, definitely will attempt it in 2 weeks (and probably will get it unless I'm having a terrible day, or if the pre workout really makes that much of a difference!) T bar rows went well too, I'm done trying to do strict form, cheat form makes me grow so much more. I still do the drop sets with stricter form though just to make sure I"m not missing out on any benefits. JM Press was all right, kinda just BSed it since it didn't seem like a good idea to do heavy CGBP today. Face pulls were decent, might have to start using the other pulley machine cause the whole stack on this one feels too light. Still kicks my ass on triceps though. Finished off triceps though with kickbacks. Got a huge pump from the raise complex, my rear delts are just growing and growing, very exciting since they were pretty much the same size from the time I weighed 180 to 215, then all the way back down to 200. But now they're bigger than ever sitting around 200 lbs. Side delts are making gains too! Either way training is going GREAT. Swimming was fun, a good way to put me back in my place and humble me, since my cardio currently sucks, but that's life!
OHP
10x135
1x165
1x175 10 lb PR
3x165 2 rep PR
T Bar Row Machine
3x6x3 plates+10
drop set 10x3 plates 10x2 plates 10x1 plate
JM Press
3x10x95
Face Pulls
3x10x150 drop set on last set with 75x10 reps
Tricep Pushdown
3x10x75 or 1x10x75 and 2x10x85 (don't remember)
Cable Tricep Kickback
10x25 on each side just to finish off
Rear/Side Raise Supersets
3x10x20s drop set on side raises to 5x10lbs on all sets and on last set a further drop set to 5x5 lbs
Swimming
6 or 7 laps (not back to back!)
Pretty good day today, I'd say it was a great day but I cheated a bit, took a pre workout cause I was feeling tired, so it's technically just a relatively pretty good day. 5/3/1 set on OHP with 135 was too light so I wanted to get some heavy work in, did some singles, but my 3rd single with 165 was way too easy after doing 175 so I just did a triple. Might have had more in me but I don't wanna burn out this early in the 5/3/1 cycle. Might have been able to hit 185 today, definitely will attempt it in 2 weeks (and probably will get it unless I'm having a terrible day, or if the pre workout really makes that much of a difference!) T bar rows went well too, I'm done trying to do strict form, cheat form makes me grow so much more. I still do the drop sets with stricter form though just to make sure I"m not missing out on any benefits. JM Press was all right, kinda just BSed it since it didn't seem like a good idea to do heavy CGBP today. Face pulls were decent, might have to start using the other pulley machine cause the whole stack on this one feels too light. Still kicks my ass on triceps though. Finished off triceps though with kickbacks. Got a huge pump from the raise complex, my rear delts are just growing and growing, very exciting since they were pretty much the same size from the time I weighed 180 to 215, then all the way back down to 200. But now they're bigger than ever sitting around 200 lbs. Side delts are making gains too! Either way training is going GREAT. Swimming was fun, a good way to put me back in my place and humble me, since my cardio currently sucks, but that's life!
