Recent content by capo180

  1. bigger stronger faster with the help of 5/3/1

    Yesterday Pull ups 5x10 Other back / bicep work Today Speed bench 185x8x3 (30 sec rest) OHP 95x8 105x8 115x8 125x8,8 Laterals 4x12 DB shrug 100x4x10 BB skull crusher 4x10 Other tricep work / face pulls Notes Good day today. Yesterday too. BW down to 207. Went out for beer and tacos...

  2. bigger stronger faster with the help of 5/3/1

    Today Paused squat (wide stance, belt, sleeves) 275x3 305x3 325x3 335x3 (PR) Narrow beltless squat 225x6,6 SLDL 225x8 275x3x8 Ab work BB lunges 95x6 105x6 115x6 125x6 Single leg ham curls 50x12 40x15 30x20,20 Run 2 miles 18:12 Notes Good day today. Weight was moved. Running after all...

  3. bigger stronger faster with the help of 5/3/1

    Today Incline bench 205x1 225x1 245x1 (PR) 255xF 185x8 Bb row 135x4x10 Klokov press 95x6,6 105x6,6 DB bench press 60x12 70x12 75x12 55x15 Rope tricep / face pull 4x10-12 BB curl 3x12 Notes Good day today. 255 flew off my chest but lost it half way up. Bar came back at me. Should of had...

  4. bigger stronger faster with the help of 5/3/1

    Today Pullups 5x10 V cable row 4x12 HS pull down 4x12 DB curls 5x8 Hammer curls 4x10 Face pulls / ab work Notes Just a nice easy extra day in the gym!

  5. bigger stronger faster with the help of 5/3/1

    Yesterday Speed squats (belt + sleeves) 265x2 285x4x2 255x3x2 Narrow high bar squat 185x4x8 RDL 185x4x8 BB Lunges 100x3x7 Notes Short but sweet. Get back in today for some back and arms.

  6. bigger stronger faster with the help of 5/3/1

    Today Incline bench press 155x6 175x6 195x6 205x6 (PR) 185x6 Seated DB press 50x10 55x10 60x10 DB laterals 25x15,15 30x12,12 Lat pull down 100x3x15 Cable fly / cable rear delt 5x10 each Cable single hand tricep 5x15 Notes Good day today. Incline is moving along. Went biking yesterday for...

  7. bigger stronger faster with the help of 5/3/1

    Today Pull ups 6x8 Row 135x8,8 185x8,8 Power shrugs 185x5x8 Dumbbell curl 30x10,10 35x10 40x10 Hammer curl 30x10,10 25x10 Face pull / straight arm pull downs 2x15 each Machine preacher curl 5x10-12 Notes Good day today. Nothing crazy just some back volume. Think I'll do some biking...

  8. bigger stronger faster with the help of 5/3/1

    Thanks dude! Yesterday Bench press (speed) 205x2,2 225x4x2 185x3x2 Wide grip bench 135x12,12 Pull down 100x5x12 EZ bar skull crusher +50x5x10 Push down / face pull 3x12 each Fly / rear delt 3x12 each Run 5k - 30:11 Today Pause squat (no sleeves / belt) 265x3 285x3 305x3 Good...

  9. bigger stronger faster with the help of 5/3/1

    Today Deads 365x5 385x5 405x7 (PR?) 315x5 SLDL 225x3x8 Ab work Notes Good short lift today. Planning on going biking tomorrow, so didn't want to roast my legs.

  10. bigger stronger faster with the help of 5/3/1

    Today Incline bench press 195x2 215x2 235x2 (PR) 185x8 JM press 95x4x10 Triceps / straight arm row 3x15 each HS incline chest press 4x10 SGHP 4x10 Laterals 3x15 Cable fly 4x15 Cable rear delt 4x15 Notes Great volume today. Really a good pump going on here. BW at 211. I'm looking a bit...

  11. bigger stronger faster with the help of 5/3/1

    Today Rows 135x10,10 185x8 195x8 205x8 135x10 Palms facing pull downs 120x5x10 DB rear delt / shrug 3x12 each Machine preachers 7x10 Incline treadmill walk 20 min Notes Just some extra back work. Do some incline bench tomorrow. BW 211

  12. bigger stronger faster with the help of 5/3/1

    Today Speed squat (sleeves / beltless) 225x2,2 255x2,2,2 235x2,2,2 Narrow pause squat 185x6,6 Paused barbell lunge 95x6,6,6 BSS BWx10 +50x10 60x6,6 paused Single leg deads dumbbell in off hand 30x5,5 25x6 Lying leg curl 80x4x15 Swiss ball crunch 100 reps Other core work Notes Sweat...

  13. bigger stronger faster with the help of 5/3/1

    Thanks dude!! Today Speed bench 175x3x3 185x3,3 195x3x3 OHP 115x6 135x6 155x6 135x6 Pull down 100x5x10 Triceps / straight arm row 2x20 each Laterals / monster mini face pull / tricep 3x15 each Hammer curl / pull a part 2x15 Notes Nice quick lift today. About 45 min.

  14. TGR's Modified PowerBuilding v2.0

    Awesome man!

  15. bigger stronger faster with the help of 5/3/1

    Today Squats (belt + sleeves) 265x6 295x6 315x8 Paused narrow squat 225x6,6 135x12 Hack squat machine 275x10,10 Leg curl Single leg - 55x3x12 Both - 100x15 Various ab work Biking - 14 miles ~1 hr Notes Decent lift today. Just haven't had it in my lower body the past week or so. Been...
See more
Back
Top