Old dog, new tricks....Wendler 5-3-1 Log

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  1. 4-5-12

    Bench -A - 120x5,130x5,135x5
    DB Press 45s x 10 x 4
    BB rows 95 x 10, 105 x 10 x 2
    Straight-arm Pulldowns 40x10-35x10-30x20,30x25,25x50


  2. 4-9-12

    Was off Friday, did some light barbell complexes at home. Light cardio last night.

    Dead-Lifts - A - 145x5,155x5,165x5
    Good Mornings - 65x10x4
    Leg Press 90x10x4
    Knee Raises - 15x4
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  3. 4-10-12

    Overhead Press - A - 75x5,80x5,85x5
    Straight-arm Pulldowns - 30x50, 40x50, 40x20 to 30x30
    Overheard Rope Pulls - 40x10,50x8x2
    BB Rows - 95x10x3

  4. how are things coming along?

  5. Fat loss wise, am still the same. Strength wise, increasing at a good pace. I am sore but it's a good sore from doing deads yesterday.


    Quote Originally Posted by SweetLou321 View Post
    how are things coming along?
    •   
       


  6. Nice man, I check in from time to time. Keep it up.

  7. Quote Originally Posted by SweetLou321
    Nice man, I check in from time to time. Keep it up.
    What he said ^
  8. Thumbs up


    thanks for the support

  9. 4-12-12

    squats B - 115x3,125x3,135x3
    RDL 75sx10x3
    leg press 90x10x4
    knee raises 15x4

    4-13-12
    wt 180

    I confused myself and did Bench A again...I will be out next week on vacation

    Bench A 120x5,130x5,135x5
    db press 45sx10x4
    bb rows 95x10x3
    straight arm pulldowns 40x30 to 30x20, 30x50x2
    hammerhead curls 25sx10x4

  10. not sure where my post went....
    starting back over after not being able to hit the gym after my vacation....

    5-7-12
    Squat A 110x5,115x5,125x5
    RDLs 65x10x3
    Leg press 95x10x3
    ab machine 90lbsx15x3

    5-8-12

    Bench -A - 120x5,130x5,135x5
    DB Incline Press 35sx10x4
    DB rows 40sx10x3
    Straight-arm Pulldowns 30x50x3

    5-10-12
    Dead-lifts - A - 145x5,155x5,165x5
    good mornings 65x10x3
    leg press 90x10x4
    knee lifts 15x3

  11. 5-11-12

    Overhead Press - A - 75x5,80x5,85x5
    Overheard Rope Pulls - 40X10X4
    Straight-arm Pulldowns - 30x50, 40x20 - 30x30, 30x50
    BB Rows - 95x10x3

  12. 5-14
    3 miles bike riding

    5-15
    Squats - B - 115x3,125x3,135x5
    RDLs 65x10x3
    Leg Press 65x10x3
    Knee Ups 15x4
    Hammerhead Curls 25sx10x3

  13. 5-16
    2 miles biking

    5-17
    bench - b - 130x3,135x3,150x3
    bb rows 95x10x3
    incline bench 70x10x3
    straight arm pulldowns 30x50x3

  14. 5-18-12
    DL's - B - 155x3,165x3,175x3
    RDLs 65x10,75x10x3
    Leg Press 90x10x4
    Leg Raises 15x4

    5-19-12
    3 miles bike

  15. 5-22-12

    I tried to do some kroc rows, went lighter to work on getting a better form down first.

    Overhead Press - B - 80x3,85x3,90x5
    Dips 5,5,5
    Overheard Rope Pulls 50x10x4
    Straight-arm Pulldowns - 30x50x3
    kroc rows 45sx10x3
    http://www.t-nation.com/free_online_.../kroc_rows_101

  16. 5-24
    3 miles bike

    5-28
    2 miles, bike springs

    5-29
    squats - C - 115x5,125x3,145x1
    RDLs 65x10x3
    leg press 90x10x3
    knee raises 15x10x4

  17. 5-30-12
    Bench - C - 130x5, 145x3, 160x1
    Incline DB press - 45sx10x3
    Kroc rows - 45sx15,10,8
    Straight-arm pulldowns 30x50x3

  18. 5-31-12
    2 miles bike - sprints 1/8 mile at a time

    6-1-12
    Felt strong doing the DLs
    DL - C - 145x5,165x3,185x3
    RDLs - 65x10,75x10x3
    Squats 95x10x3
    Ab crunch machine - 60x15x4

  19. Nice log. Following along.

  20. 6-4-12

    Overhead Press - C - 75x5,85x3,95x3
    DB lat raises 20sx10x4
    kroc rows 45sx10x3
    Overheard Rope Pulls 50x15x2,x10x7
    face pulls 50x10x3

    cardio tonight

  21. 6-5-12
    Go Kings Go

    Squats - D - 95x5,105x5,110x5
    RDLs 65x10x3
    Leg Raises 15x10x4
    Stationary Bike HIIT 15mins

  22. 6-7-12
    In vacation mode...off to Hawaii soon

    Bench - D - 100x5,105x5,110x5
    Kroc Rows 45sx10x3
    Straight Arm Pulldowns 30x50,40x30 to 30x20,30x50

  23. 6-25-12

    Back from vacation and time off from allergies upon returning...
    Took it easy today, else I'll be too sore to walk tomorrow.

    Squats A (160 max) 120x5,130x5,135x5
    RDLs 45sx10x2,65sx10x2
    Knee raises 15x10x4

  24. 6-26-12

    major DOMS in legs...

    Bench A (max 165) 120x5,130x5,140x5
    Kroc rows 40sx10x3
    Overheard Rope Pulls 40x10x3
    Hammerhead curls 25sx10x3

  25. 6-28-12
    wt 183

    Major DOMS from monday still...

    Dead Lift (170max) 130x5,135x5,140x5
    Leg Press 90x10x3
    Knee Raises 15x10x4
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