PDA

View Full Version : 5/3/1 on 2400 calorie diet



Hartzell84
04-01-2013, 10:49 PM
BW 212lbs, Height 5"3

Monday 4/1/13

Standing press
1x5@110lbs 1x5@130lbs 1x9@145lbs

Standing press
4x10@85lbs (30 second rest between sets)

Lat pull down
4x10@130lbs (minute rest between sets)

Tri push down
4x15@65lbs (minute rest)

Warm up
11 minute walk on treadmill at speed 3.4

Felt good today I could of push out 2 more rep on press but wanted to save myself

Hartzell84
04-02-2013, 10:59 PM
Tuesday 4/2/13

Deadlift day

DL
1x5@240 1x5@270 1x9@315 (could of got 10)

DL
4x10@165

Db curl
4x8@40lb

Hammer curl
2x20@25lb

Hartzell84
04-05-2013, 05:42 PM
Friday 4/5/13. Missed yesterday bc of illness

Bench
1x5@155lb 1x5@180lb 1x11@205lb

Flat press (with bands+95lbs) 30-60 sec rest between sets
4x10

Barbell row
3x8@155lbs

Rope press down
4x15@42.5lbs

Hartzell84
04-06-2013, 07:23 PM
Saturday 4/6/13

Squat day

Warmed up with 7 minute walk on 5.0 incline

Squats
1x5@210 1x5@240 1x10@270 (had at least 2 left in me)

Squats
3x10@160

Cable curls
4x12@55

Running late today so I had a short workout, I used my squat shoes for the first time on squats and what a difference it made, I felt like I can lower more easily and that I was glued to the ground

Hartzell84
04-08-2013, 03:56 PM
Monday 4/8/13

Standing press
1x3@120lbs 1x3@135lb 1x7@155lbs (had at least 1left in me)

Standing press
4x10@95lbs

Lat pulldowns
4x10@130lbs

Machine laterals
1x20@50lbs 1x15@65lbs

V-bar push down
4x15@75lbs

Felt good today, energy was good

Hartzell84
04-09-2013, 08:49 PM
Tuesday 4/9/13

Deadlift
1x3@260lb
1x3@295lb
1x7@330lb

Deadlift
3x10@185lb

Bb curl (drop sets)
3x8@80lbs

Hammer curls
1x20@25lbs

Felt like I pulled a muscle under my ribs on the last tepid 5/3/1, it's 11:00 pm now and it's very sore. That's what I get for being sloppy on the last rep

Hartzell84
04-11-2013, 11:09 PM
4/11/13

Bench press

1x3@165
1x3@190
1x10@215

Bench with bands
5x10@120 with black bands (felt like 190lb)

Cable row
4x12@140

Rope push
3x20@35lbs

Stomach felt normal while working out but discomfort after

Hartzell84
04-15-2013, 08:14 PM
Monday 4/15/13

Standing press
1x5@130lb
1x3@145lb
1x7@160lb

Standing press
4x10@95lbs

Hammer lat pull
3x12@1pps+25lbs

Laterals
1x20@65lbs
1x15@70lbs

Tri-vbar
3x15@77.2lbs

Hartzell84
04-16-2013, 02:09 PM
Tuesday 4/16/13

Squats
1x3@225lb
1x3@255lb
1x11@290lb

Squats
3x10@185

Leg curls
3x15@75lbs

Cable curls
1x20@40lbs
1x15@50lbs
2x10@60lbs

Hartzell84
04-18-2013, 08:42 PM
Thursday 4/18/13

Bench
1x5@180lbs
1x3@205lbs
1x7@225lbs

Incline db
4x12@60lbs

Tbar row
3x12@2pps+25lbs

CG press
4x10@65lbs+short bands

According to the program I was supposed to get 9 reps on bench but I only got 7, really dissapointing

Hartzell84
04-21-2013, 11:47 PM
4/19/13

Deadlift
3x275
2x315
1x365
1x410
1x460....PR!!

Speed squats
4x2@205lbs. (Easy, too easy)

Barbell curls
1x12@90lbs drop set 70lbs x 6 40lbs x 8
(Repeat 3times)