Date: 5/9
Upper Horizontal Day
Bench 10x3-5
45x10 95x5 135x5
155x 3 3 3 3 3 3 3 3 3 3
Lying DB Row
30x10 40x5 45x5
Barbell Row 10x3-5
100x 5 3 3 3 3 3 3 3 3 3
Machine Curl 5x3-5
30x10 50x5
70x 3 3 3 3 3
Machine Triceps Extension 5x3-5
30x10 50x5
70x 3 3 3 3 3
Date: 5/10
Lower Day
Seated Leg Curl 4 sets
70x 12
90x 10
110x 8
130x 6
Good Morning 5x10
45x10 95x10
135x 10 10 10 10 10
Hanging Knee Raise 5x10
Bw x 10 10 10 10 10
Barbell Calf Raise 5x10
45x10 95x10
135x 10 10 10 10 10
Curl 40x15
DB Curl 20x12
Preacher Curl 40x9 5 20x10
Side Bend 45x20
Cable Crunch 70x15
Date: 5/11
Cardio
DB Curls 20x10
Rowing 5 min 30 sec slow 30 sec sprint
1214 m
Was going to do a couple more rounds of this and then hit the treadmill buuuutttt then I saw a couple friends playing basketball and spent two hours trying to find my lungs and play basketball at the same time. Definitely need to hit cardio more often.
Date: 5/12
Upper Vertical Day
2:30 min Bodyweight Lunges
Standing Calf Raise 70x10
Rear Delt Machine 70x10
Btn Press 3 sets
45x10 65x5 95x5
Btn Push Press 10x3-5
115x 3 3 3 3 3 3 3 3 3 3
Chins 10x3-5
x 3 3 3 3 3 3 3 3 3 3
DB Press 3 sets
30x 10 10 6
Wide Lat Pulldowns 3 sets
100x 13 7 7
Decided to hit some extra work since I knew I wouldn’t be able to make it to the gym this weekend.
Seated Cable Row 105x10 10 8 8
DB Shrugs 60x12 10
DB Side Laterals 15x11 10
Preacher Curls 20x10 40x7 50x5
Curls 40x10 10 10
Skullcrushers 40x10 10 10
Cable Crunch 100x10 10
2min Bodyweight Lunges
Date: 5/15
Lower Strength Day
Lying Leg Curl 4 sets
70x 15
90x 10
110x 7
130x 8
Squats 10x3-5
45x10 95x5 135x5
185x 3 3 3 3 3 3 3 3 3 3
Hanging Leg Raise 10x3-5
Bw x 3 3 3 3 3 3 3 3 3 3
Tried to slow these reps down and really feel the abs
Ghr 3 sets
Bw x 15 12 10
45 degree Back Extension 3 sets
Bw x 14 13 11
Stair Master 10 min Low Intensity
Date: 5/16
Upper Horizontal Day
Walked on Treadmill for 2 min
Bench 10x3-5
45x10 95x5 135x5
155x 4 4 4 4 4 4 4 4 4 4
Wrist was kinda bothering me switched to a false grip and it seemed to solve it
DB Row 5x10
50x 10 10 10 10 10
DB Curl 3 sets
20x 13 11 7
Dips 3 sets
x 15 10 7
2 mile walk back home
Date: 5/18
Lower Volume
Good Morning 5x10
45x10 95x5
145x 10 10 10 10 10
Hanging Knee Raise 5x10
Bw x 10 10 10 10 10
Really slowed these down and felt it
Leg Press 20RM
Empty Sled x 20 90x20 180x20 270x20 360x20
Leg Press Calf Raises
90x20 180x14 270x5 360x3
Seated Calf Raises 3 sets
50x10 10 10
EZ Curl
40x12 50x10
5 min Rowing 30s slow 30s fast
Date: 5/19
Upper Vertical Day
1 min Bar Hang
Btn Press 5x10
45x10 65x5
75x 10 10 10 10 5
Chins 5x10
x 10 10 10 6 2
Skullcrusher 3 sets
40x 15 12 7
Wide Lat Pulldowns 3 sets
85x 16 11 8
10 min Stair mill
Btn Push Press 5RM
45x5 65x5 95x5 135x5
Meant to do this at the beginning but when I remembered just threw it on the end
Machine Rear Delts 3 sets
70x 15
90x 10
50x 15
Date: 5/20
Lower Strength Day
Stairmaster 5 min
Seated Leg Curl 4 sets
70x 10
90x 10
110x 10
130x 10
Squats 10x3-5 4s
45x10 95x5 135x5
185x 4 4 4 4 4 4 4 4 4 4
Hanging Leg Raise 10x3-5
Bw x 4 4 4 4 4 4 4 4 4 4
45 Degree Back Extensions 3 sets
x 18 13 12
Seated Calf Raises 3 sets
50x 13 12 10
Basketball for an hour
Put down a few dunks for the first time in awhile which was extremely nice and makes me feel like the rims are a little low.
Date: 5/22
Upper Horizontal Day
5 min Stair Master
Bench 10x3-5
45x10 95x5 135x5
155x 5 5 5 5 5 5 5 5 5 5
DB Row 5x10
40x10
55x 10 10 10 10 10
Dips 3 sets
x 11 12 12
Listening to the Death Battle Cast started chuckling and almost fell threw the dip bars. Need to listen to something more serious I guess
DB Curl 3 sets
20x 11 12 12
4 Way Neck Extension 2 sets each way
25x 15 15 each way
First time doing these ever no idea how many reps or weight I should do with these.
1 min bar hang
10 min Stair Master
Date: 5/24
Lower Volume
Leg Press 100 reps
Empty Sled x 100 reps
Good Morning 5x10
45x10 95x5
155x 10 10 10 10 10
Had to clean the weight up and then press it over my head to my shoulders to do these. Fuck crowded gyms
Hanging Knee Raise 5x10
Bw x 10 10 10 10 10
Ghr 4 sets
x 9 7 6 10
These were really hard for me today. Good Mornings really hammered me.
Calf Raises 2 sets
90x 17 13
10 min Incline Walking
Date: 5/29
Upper Vertical Day
Leg Press 100 reps
Empty sled x 100
Btn Press 5x10
45x10 85x3
65x10 10 10 7
Elbow was bothering me just called it early
Chins 5 sets
x 8 5
Right Elbow felt terrible so called this quick
Rowing 5 min 30s slow 30s sprint
Surprisingly this was the best part of my workout. Actually felt better when I was done wish I had time for more.
Went into the gym with only 30 min before close (bad planning on my part) so I tried to rush and my right elbow was really bothering me from the warmup set of press so ended up not doing much today but happy I tried.
Gonna run the 531 for Hardgainers program for a few cycles. I remember attempting 531 before and not liking it, way too boring. This template seems to be pretty interesting so I’m gonna give it a shot again. I like the way the rep schemes vary for the different lifts and I’m going to throw in as much bodyweight assistance as possible. I’m also gonna sub trap bar deadlifts for regular deadlifts to spare my back for bjj and behind the neck press for the regular press since the press bothers my left elbow at the bottom of the lift.
Training Maxes
Squat 230
Bench 170
Trap Bar Deadlift 270
Btn Press 105
Week 1 Squat Day
Date: 5/30
Leg Press 100 reps
Empty Sled x 100
Squat 5+ and 20 rep SS Pushups 100 reps
45x10 95x5
145x5 175x5 195x 7
145x 20
Pushups x 15 15 15 15 15 10
I caught the most sudden and terrible headache during the last two reps of the 20 rep set of squats. Really killed the rest of my workout
Also I can’t count and only did 85 pushups
Inverted Rows 50 reps SS Hanging Knee Raises 50 reps
Rows x 10 10
Knee Raises x 10 10
Had to stop here head was killing me
Standing Calf Raise 50 reps
Bw x 50
Week 1 Bench Day
Date: 6/1
Standing Calf Raise 100 reps
Bw x 100
This was far harder than I was prepared for
Box Jump 1x10
One Leg Box Jump 2x5 each leg
24 ish inch box
Bench 5x5 SS DB Rows 50 reps each arm
45x10 95x5
105x5 125x5
135x 5 5 5 5 5
DB Row 40x10
60x 10 10 10 10 10
Dips 50 reps SS Split Squats 50 reps each leg
Dips x 17 17 16
Split Squats x 20 20 10
Pec Deck 50 reps
40x25 25
Just keeping constant tension on my chest and working on some mmc
Week 1 Trap Bar Day
Date: 6/4
Standing Calf Raise 100 reps
Bw x 100
Box Jump 2x10
One Leg Box Jump 1x5 each leg
20 ish inch box
Trap Bar 5+ and 5x5 SS Pushups 100 reps
135x10
175x5 205x5 225x10
175x 5 5 5 5 5
Pushups x 15 15 15 15 15 15 10
Underhand Barbell Rows 1 set
135x 10
Hanging Knee Raises 50 reps SS 45 Hyper 50 reps
Knee Raises x 10 10 10 10 10
Hyper bw x 20 15 15
Week 1 Btn Press Day
Date: 6/6
Standing Calf Raise 100 reps
Bw x 100
Box Jump 2x10
One Leg Box Jump 1x5 each leg
18 inch box
Btn Press 5 and 10x5 SS Pullups 50 reps
45x10
55x5 65x5 75x5
55x 5 5 5 5 5 5 5 5 5 5
Pullups x 5 5 5 5 5 5 5 5 5 5
Power snatched the bar for every press set
Dips 50 reps SS Split Squats 50 reps each leg
Dips x 15 15 10 10
Split Squats x 25 25
Week 2 Squat Day
Date: 6/7
Standing Calf Raise 100 reps
Bw x 100
Box Jump 3x10
18 inch box
Meant for this to be 3x5 need to remember that
Squat 5+ and 20 rep SS Pushups 100 reps
45x10 95x5
155x5 185x5 205x7
155x20
Pushups x 15 15 15 15 15 15 10
Lat Pulldowns 50 reps SS Hanging Knee Raises 50 reps
Pulldown 70x 15 15 10 10
Knee Raises x 15 15 10 10
Week 2 Bench Day
Date: 6/9
Bench 5x5 SS DB Rows 50 reps each arm
45x10 95x5
115x5 135x5
145x5 5 5 5 5
DB Row 40x10
60x10 10 10 10 10
Dips 50 reps SS Split Squats 50 reps each leg
Dips x 18 16 16
Split Squats x 25 25
Standing Calf Raise 100 reps
Bw x60
Lost my balance after a calf spasm so called it there
Week 2 Trap Bar Day
Date: 6/10
Box Jump 3x5
18 inch box
Trap Bar 5+ and 5x5 SS Pushups 100 reps
135x10
185x5 215x5 235x10
185x 5 5 5 5 5
Pushups x 20 20 20 20 20
Seated Cable Rows 50 reps SS Hanging Knee Raises 50 reps
Rows 70x 20 20 10
Knee Raises x 15 15 10 10
Standing Calf Raise 100 reps
Bw x50 10
55x 20
35x 20
Band Pull aparts 50 reps
x 25 25
Week 2 Btn Press Day
Date: 6/13
Box Jump 3x5
18 inch box
Btn Press 5 and 10x5 SS Pullups 50 reps
45x10
65x5 75x5 85x5
65x5 5 5 5 5 5 5 5 5 5
Pullups x 5 5 5 5 5 5 5 5 5 5
Dips 50 reps SS Split Squats 50 reps each leg
Dips x 10 10 10 5
Split Squats x 25 25
Shoulders were trashed so just cut dips short for the day. Next cycle not doing dips after press. Tired shoulders are not stable shoulders.
Standing Calf Raise 100 reps
15x 33 30
Bw x 37
Week 3 Squat Day
Date: 6/15
Box Jump 3x5
18 inch box
Squat 5+ and 20 rep SS Pushups 100 reps
45x10 95x5 135x5
165x5 195x5 215x7
165x 20
Pushups x 20 20 20 20 20
This widow maker set was terrible. I have never wanted a bar off my back more.
Wide Lat Pulldowns 50 reps SS Hanging Knee Raises 50 reps
Pulldown 85x 20 12 10 8
Knee Raises x 10 10 10 10 10
Standing Calf Raise 100 reps
15x 35
Bw x 50 15
4 way Neck Extension
25x 20 each way
Been pretty sick so was incredibly happy to get this workout in.
Week 3 Bench Day
Date: 6/20
Box Jump 3x5
18 inch box
Bench 5x5 SS DB Rows 50 reps each arm
45x10 95x5
125x5 135x5
155x5 5 5 5 5
DB Row 40x10
60x10 10 10 10 10
Dips 50 reps SS Split Squats 50 reps each leg
Dips x 15 15 10 10
Split Squats x 25 25
Standing Calf Raise 100 reps
30x 30
Bw x 50 20