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

    Upper Pull ups BWx8,8 45x3x8 Bench 185x5 205x5 225x3x5 Ultra close grip ft up bench / DB curl / laterals 135x3x10 / 30x3x10 / 25x3x12 Out Notes Good lift today, short and sweet. Might go running later. BW at 212.

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

    Lower Incline walk 15 min RDL 135x3x10 Front squat 135x2x5 Leg curl (single) 10,10,10,20 Ab work BSS 10 100x10,10 20 Notes Hams were still quite sore. Tried to loosen them up but that didn't work. So jumped into some blood flow work.

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

    Upper Pull up 3x10 OHP 95x5 135x5,5 Dips 4x8 14 Laterals 30x3x10 CGBP 135x10 185x8,5 Machine low row 5x10 Machine preacher curl 5x10 Machine fly / rear delt 2x12 each Push ups / pull a parts 2x25 each Notes Good lift today. OHP didn't feel great on my back at all, so cut those short...

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

    Back at it Leg ext 115x2x15 Front squat 185x5 205x3x5 Leg curl 110x4x12 BB lunge 80x4x8 Split squat X12 Notes Good lift today. A lot of running around at work today, during my 12.5 hours. So just a short lower body lift. Back is feeling good. Body weight at 215. I'll do the rest of my...

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

    Today Pull ups 4x8 Bench 185x8 205x3x8 Cable triceps 3x12 Rows 185x3x8 DB curl 4x10 Decline bench 225x6,5 drop 185x8 drop 135x12 Single hand cable triceps 3x12 Planks Notes Good day today. Not much else to mention. Not sure when I'll get back to more structured training. Probably not...

  6. TGR's Modified PowerBuilding v2.0

    Sounds exciting man. Good luck!

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

    Today Leg ext 145x3x12 Front squat 135x5,5 185x5,5 BW BSS / lunge 3x12 each Seated leg curl 110x4x12 Caddy bike 20 min Notes Front squats felt good. Made sure to get air in the core and brace hard. Light weight but it's a start. Besides that just same ol song and dance.

  8. Liftandswim's Log

    Some strong close grip work there dude. You have gotten quite strong pretty quick too. Keep putting the work in man, you'll never know how far you can reach.

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

    Today HS over head press 90x12,12 140x12,12 180x12 Supinated grip pat pull down 120x5x12 V bar tricep 50x4x15 Laterals 30x3x12 Front raise 25x3x12 Machine fly / rear delt 100x3x15 / 100x15 85x2x15 Hammer curl 30x3x12 Incline treadmill walk 20 min Notes Good lift today. Filled in up on...

  10. TGR's Modified PowerBuilding v2.0

    Putting in work man, nice to see you moving some weight.

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

    Today Air squats 4x12 Leg press 270x12,12 360x12 450x12 Leg curl 110x12 125x12 140x12 155x12 Leg ext 145x12 160x12 175x12 190x12 Caddy bike 30 min Notes Easy work once again. Just enough to get the blood flowing. Doing cardio often now to keep up my metabolic rate. That will calm down when...

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

    Today Pull ups 3x8 Bench press 185x3x8 Dips 3x10 HS ISO low row 180x3x10 DB curl 30x3x10 Machine fly 115x3x12 Rope tri / face pull 60x12 50x12,12 40x12 / 50x12,12,12 40x12 Machine preacher curl 45x10 70x10 80x10 45x20 Incline treadmill 30 min Notes Good day today. Nothing too difficult...

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

    Thanks man. Yeah I don't want to push anything.

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

    Today Leg press Leg curl Leg ext Leg curl Biceps 20 min caddy bike Notes Feeling pretty good. Still gonna take it easy for another week or so. Still taking some meds so want to run through the rest of these.

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

    Today Various upper body hammer strength machines 30 min incline treadmill walk Notes Back didn't feel quite so bad today. Still hurts a bit to turn or bend. Still a bit inflamed.

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

    Today 30 min walk on the treadmill at various inclines Making an attempt to loosen up the back. That's all.

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

    Thanks dude. Busy weekend no training. Also got some issue with my lower back, muscle spasms and all that good stuff. Not sure if it's related to training or not, didn't feel anything in the gym. Rolled over in bed one night and it's hurt ever since. Got some muscle relaxers and naproxen...

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

    Cycle 2 week 2 day D OHP 120x3 135x3 155x8 175x2 185x1 135x8 Dips BWx8 +45x8,8 +70x8 +90x5 Laterals 25x4x15 Straight bar tri / pull a part 5x15 / 5x20 EZ bar curl 3x12 Notes Good lift this morning. Just some easy pressing and some bro action. BW 214.6.

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

    Cycle 2 week 2 day C Squat 245x3 275x3 310x3,3 275x5 245x8 Good mornings 185x3x8 Some lunges / BSS Notes I hate squats. These didn't feel bad, just bar velocity is way slow for the second cycle. Might reset my max to something light as all hell. Idk. BW at 214.6.

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

    Extra session NG pull down 120x10 140x3x10 160x10 Row 185x8 195x8 205x8 215x8,12 Low cable row 160x3x10 120x12 Hammer curl 30x10 35x10 40x10 45x8 BB curl 60x10,10 Rev curl 40x12,12 Decline crunch 4x15 Back ext 3x12 Core 10 min Notes Good day today. Some volume for the back and biceps...
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