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

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    7-19-12

    DL - D - 100x5,110x5,120x5
    Squats 95x10x3
    Seated Hammerhead curls - 30sx10x4
    Prone Bridges 30secs x 4
    cardio 15mins

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    7-20-12

    This completes another successful cycle.

    OH - D - 65x5,70x5,75x5
    Lat Raises 20sx10x3
    cardio - 28mins
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    7-26-12

    Back from Miami, business trip....
    I am passing on some assistance work in order to add in some cardio.

    Squats - A - 125x5,130x5,140x5
    RDLs 65x10x3
    Knee Raises 15x4
    Cardio 15mins
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    7-27-12

    Felt pumped afterwards...

    Bench - A - 130x5,135x5,145x5
    Kroc rows - 30sx10,45sx10x2,50sx10
    Hammerhead Curls - 30sx10x4
    Overhead rope pull downs 40x10,50x10x4
  5. Registered User
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    7-30-12

    Dead Lift (180) - A - 135x5,145x5,155x5
    Squats 95x10x3
    Knee Raises 15x4
    Cardio 15mins
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    7-31-12
    wt 191

    Still having issues with weight loss/gain. I seem to gain pretty fast just from normal carb servings. I have added more mass but also fat as well. I tend to eat ~2000/cals day.

    I had no energy but still made it thru...

    OH (110) - A - 85x5,90x5,95x5
    Lat raises 25x10x3
    cardio 28mins
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    8-2-12
    wt 189

    squats - B - 135x3,145x3,155x3
    RDLs 65x10x4
    BB Shrugs 65x10x2
    Knee Raises 15x4
    cardio 15mins
  8. Registered User
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    8-3-12

    Couldn't make the gym, did some shoulders & arms at home with some weights I did have.

    8-7-12

    Bench - B - 135x3,145x3,155x5
    Kroc rows 40sx10,50sx10x3
    Hammerhead curls - 30sx10x4
    Overhead rope pull downs 50x10x4

    8-8-12

    Dead Lift - B - 145x3,155x3,160x7
    Leg Press - 90x10x4
    Bridge Prones 4x30s

    8-10-12

    OH - B - 95x3,95x3,100x5
    Lat raises 25sx10x3
    Face Pulls - 50x10x4
    Overhead rope pull downs 40x15x2,40x10
  9. Registered User
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    8-14-12

    Missed monday due to a work conference...did both workouts today
    Squats - C - 125x5,145x3,160x5
    Good mornings - 65x10x3
    Bench - C - 125x5,145x3,160x3
    Kroc rows - 50sx10x3
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    8-16-12

    Hams still sore from Tues. Did OH instead.
    OH - C - 80x5,95x3,105x3
    Lat raises - 25sx10x3
    Hammerhead Curls 30sx10x4
    Overhead rope pull downs 40x15x3,40x10
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    8-17-12

    Deads - C - 135x5,155x3,170x5
    Squats - 95x10x3
    Good Mornings - 45x10x2
    Knee Raises 15x4
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    8-20-12

    squats - D - 100x5,110x5,120x5
    good mornings 45x10x4
    knee raises 15x4
    cardio 15mins
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    8-21-12

    bench - D - 100x5,110x5,120x5
    kroc rows 55x10x3
    hammerhead curls - 30s10x4
    Overhead rope pull downs 50x10x3,50x8

    8-24-12

    The end of another cycle

    DL - D - 110x5,115x5,125x5
    Squats 65x10x3
    OH - D - 65x5,70x5,75x5
    Lat raises 25x10x3
    Knee Raises 15x4
  •   

      
     

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