January 28, 2013

Workout log, 5/3/1, c1w3

 Monday (1-21-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 105x3, 115x5
press accessory 65 5x10
chinup +25 2x6, 3x5
tricep pressdown (v-bar) 120 3x10
hammer curl 35 3x8

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 280x5, 315x3, 355x4, 1
weighted hyperextensions 45 5x10
toes-to-bar 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x5, 185x3; 210 2, 1, 1
bench accessory 115 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 120 3x10, 100 2x12
dumbbell curl 25 10, 2x8; 20 2x8

Friday
squat warmup 115x5, 145x5, 185x3
squat working 215x5, 245x3; 275x4, 1
squat accessory 145 5x10
leg curl 90 3x10, 80 2x10
calf press 495 5x10

Weight (today): 169 lb

Notes:  Monday was disappointing, actual target was 1+ @125#, and I failed twice.  Rest of the week went okay.  Skipping de-load week and starting straight into cycle 2 this week.

Posted by: leoncaruthers at 09:37 AM | No Comments | Add Comment
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