HW101 The Dream to be shredded!!

Tuesday 9/22/15

Squat day
warm up #1 85x5 warm up #2 105x5 warm up #3 125x3

Working sets
Set #1 135x5
Set #2 155x5
Set #3 170x5

BBB sets 5 sets of 10 reps at 105 pounds

A little extra calve raises 5x10 at 145 pounds
Barbell curls 5x10 at 50 pounds
 
Thursday 9/24/15

Overhead press day

warm up sets
45x5 45x5 55x5

Working set
Set #1 60x6
Set #2 70x5
Set #3 75x5

Bbb sets
45 pound 5 sets of 10

Extra Credit

Incline barbell press
3x12 at 95 pounds
Upright rows
3x12 at 45 pounds
Front raise
3x15 at 15 pounds
Face pulls
3x15 at 65 pounds

15 mins of steady state cardio

cals for the day 1902 protein 186 carbs 187 fats 49
 
Keep pushing the workouts man! How are the goals coming along?
 
Friday Deadlift day

Warm up sets
#1 115x5 #2 145x5 #3 175x5

Working sets
Set#1 185x5
Set#2 215x15
Set#3 245x5

Extra work

Cable rows 80 pounds 3sets of 12
Pull ups with body weight 3 sets to failure
Barbell curls 3 sets 10-12 85 pounds

20 mins cardio


Sat was a cardio day ran 1 mile then did 20 mins light cardio
 
monday 9/28

Bench press day
Warm up sets
75x5 95x5 115x5

Working sets
set #1 130 x3
set#2 150x3
Set# 3 170 x 3

BBB sets
95 5x10

Extra work
Incline maching press 5 sets of 10 at 80 pounds
tricep ext 5 sets of 10 at 55 pounds

30 mins of slow cardio
 
Tuesday 9/29

Squat day
Warm up sets
85x5 105x5 125 x5

Time to work
Set #1 145x3
Set#2 165x3
Set#3 185x3

BBB sets 105x5x10

not much extra work today just 30 mins of cardio at the end

leaning out feeling great!!!
 
Doing great man keep up the good work! 5/3/1 is one of my favorite routines to run. Any time I would switch to a strength routine it was always 5/3/1 Bbb. Is this your first time running it?
 
Wed 10/1

Press day
Warm up sets
5x45 5x45 3x55

Time to work
Set#1 3x65
Set#2 3x70
Set#3 3x80

BBB 5 sets of 10 at 45

Extra work
Front raise 3x12
Lat raise 3x12
Tri push down 3x15

Having alot of fun with 5/3/1


Thurs

Deadlift day
warm up sets
115x5 145x5 175x5

Time to Work
Set#1 200x3
Set#2 230x3
set#3 260x3

Extra Credit

Lat pull down 3x12
Cable rows 3x12
Bb curls 3x12

30 mins cardio after every workout for now on
 
monday 10/5

Bench
Warm up sets
75x5 95x5 115x5

Time to work
#1 140x5
#2 160x3
#3 180x1

BBB sets
95x10 5 sets

Extra credit
Incline machine 3x12
Tricep pushdows 3x12

30 mins of cardio


Tues 10/6

Squat DAY!!
Warm ups
85x5 105x5 125x5

Time to work
155x5
175x3
195x1

BBB
105x10 5 sets

Extra credit
Leg ext 3x12
ham curls 3x12
Calve raise 3x12
30 min cardio
 
diet has been changed add a few hundred cals more of a recomp untill i hit my goal bf% iifym style around 2500 cals
 
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