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Maximumcarnage - Training Log - 5/3/1

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Goal: Add mass and strength and do more outdoor activities with family

Reserved for stats :
*Height: 5’11"
*Weight: 10/21/2020, 180.4 lbs
*

Training :
*Home Gym
*5/3/1 - 3 Days per week, 3 Days Conditioning/ Family outdoor activites

Supplements :
*Animal Pak
*Creatine Mono
*Vasoblitz
*EAA’s + Carb (Gatorade)
*Proteins
*Predator (GDA)

*weights will be in lbs

Cycle 1 85% - Day 1 - 10/27/2020

  • Squat: 180, 205, 230 5 sets (All reps of 5)
  • OH Press : 85, 95, 105 (sets of 5), 85x9
  • Band Assisted Pullups : grey EliteFTSband x 100
  • Band Facepulls/ Band Pullaparts : Red EliteFTS Band 50/50
  • Dips : 100 (50 BW and 50 green Elitefts band assisted)

Cycle 1 85% - Day 2 - 10/28/2020

  • Conditioning : 40 yard sled pushes w/ 90lbs. 10 rounds

Cycle 1 85% - Day 3 - 10/29/2020

  • Deadlift : 180, 205, 230 3 sets (All reps of 5)
  • Bench : 125, 140, 160 5 sets (All reps of 5)
  • DB Row : 25’s x 20 (5 sets)
  • DB Curls : 15’s x 20 (5 sets)

Cycle 1 85% - Day 4 - 10/31/2020

  • OH Press : 85 (10 sets of 5)
  • Squat : 180, 205, 230 (All reps of 5), 115x20
  • Pullups : bodyweight, 5x5
  • Band Pullaparts : Red EliteFTS Band 10x10
  • BB Shrugs : 115x100 (pause reps)

Cycle 1 85% - Day 5 - 11/1/2020

  • walk/jog : 2 miles

Cycle 1 85% - 11/3/2020

  • Squat : 170, 195, 220 5 sets (All reps of 5)
  • OH Press : 75, 90, 100 (sets of 5), 75x11
  • Band Assisted Pullups : grey EliteFTSband x 100
  • Band Facepulls/ Band Pullaparts : Red EliteFTS Band 45/55
  • Band Assisted Dips : Green Elitefts x 100

Cycle 1 85% - 11/4/2020

  • Conditioning : Speed Rope 30 sec intervals. 10 rounds

Cycle 1 85% - 11/5/2020

  • Deadlift : 170, 195, 220 3 sets (All reps of 5)
  • Bench : 115, 135, 150 5 sets (All reps of 5)
  • DB Row : 25’s x 15 (5 sets)
  • DB Curls : 15’s x 20 (5 sets)

Cycle 1 85% - 11/6/2020

  • walk and home improvements

Cycle 1 85% - 11/7/2020

  • OH Press : 60 (10 sets of 5)
  • Squat : 170, 195, 220 (All reps of 5), 145x20
  • Pullups : bodyweight, 5x5
  • Band Pullaparts : Red EliteFTS Band 100
  • BB Shrugs : 115x100 (pause reps)

Cycle 1 85% - 11/8/2020

  • jog : 2 miles

Cycle 1 85% - 11/10/2020

  • Squat : 195, 220, 245 5 sets (All reps of 5)
  • OH Press : 90, 100, 110 (sets of 5), 90x8
  • Band Assisted Pullups : grey EliteFTSband x 100
  • Band Facepulls/ Band Pullaparts : Red EliteFTS Band 100/0
  • Band Assisted Dips : Green Elitefts x 100

Cycle 1 85% - 11/11/2020

  • Conditioning : 30 sec sprints. 10 rounds

Cycle 1 85% - 11/12/2020

  • Deadlift : 195, 220, 245 3 sets (All reps of 5)
  • Bench : 135, 150, 170 5 sets (All reps of 5)
  • Band Row : Green Elitefts - 5x15
  • DB Curls : 15’s x 20 (5 sets)

Cycle 1 85% - 11/13/2020

  • jog: 1 mile

Cycle 1 85% - 11/14/2020

  • Squat : 195, 220, 245 (All reps of 5), 145x20
  • OH Press : 90 (10 sets of 5)
  • Pullups : bodyweight, 5x5
  • KB high bent over rows : 17.5lbs x 100
  • BB Shrugs : 140x100

Cycle 1 85% - 11/15/2020

  • jog: 2 mile

____ Start of Cycle 2: +5 lbs. Upper/+10 lbs. Lower _____

11/17/2020

  • Squat : 190, 215, 240 5 sets (All reps of 5)
  • OH Press : 85, 100, 110 (sets of 5), 85x11
  • Band Assisted Pullups : grey EliteFTSband x 100
  • Band Facepulls/ Band Pullaparts : Red EliteFTS Band 0/100
  • Band Assisted Dips : Green Elitefts x 100

Cycle 2 - 11/18/2020

  • Conditioning: Battle ropes

Cycle 2 - 11/19/2020

  • Deadlift : 190, 215, 240 3 sets (All reps of 5)
  • Bench : 130, 145, 165 5 sets (All reps of 5)
  • DB Row : 25’s x 15 (5 sets)
  • DB Curls : 15’s x 20 (5 sets)

Cycle 2 - 11/21/2020

  • Squat : 190, 215, 240 (All reps of 5), 135x20
  • OH Press : 75 (12 sets of 5)
  • Pullups : bodyweight, 5x5
  • Band Face Pulls : Red EliteFTS x 100
  • DB Shrugs : 45 x100

Cycle 2 - 11/24/2020

  • Squat : 175, 200, 230 5 sets (All reps of 5)
  • OH Press : 80, 90, 105 (sets of 5), 80x12
  • Band Assisted Pullups : grey EliteFTSband x 100
  • Band Pullaparts : Red EliteFTS Band 0/100
  • Band Assisted Dips : Green Elitefts x 100

Cycle 2 - 11/26/2020

  • Deadlift : 175, 200, 230 3 sets (All reps of 5)
  • Bench : 120, 135, 135 5 sets (All reps of 5)
  • DB Row : 25’s x 20 (5 sets)
  • DB Curls : 15’s x 20 (5 sets)

Cycle 2 - 11/29/2020

  • Squat : 175, 200, 230 (All reps of 5), 175x20
  • OH Press : 80 (15 sets of 5)
  • Pullups : bodyweight, 5x5
  • Band Pullaparts : Red EliteFTS x 100
  • BB Shrugs : 170 x100

Cycle 2 - 12/2/2020

  • Squat : 200, 230, 255 5 sets (All reps of 5)
  • OH Press : 90, 105, 115x6 (PR) (sets of 5), 90x11 (PR)
  • Band Assisted Pullups : grey EliteFTSband x 100
  • Band Pullaparts : Red EliteFTS Band 0/100
  • Band Assisted Dips : Green Elitefts x 100
1 Like

Cycle 2 - 12/3/2020

jump rope, walk and play with the pup.

Nice garage gym setup. Are you running Building the Monolith? Reading your log gave me flashbacks.

yes I am. it’s been good so far

Cycle 2 - 12/7/2020

  • Squat : 200, 230, 255 (All reps of 5), 190x20

instead of OH press as programmed I went into shoulder de-load. Squats, had to rack weight at 18th rep. 5 sec breather than finish last 2 reps.

rest of the week, de-load. current weight 186 lbs. +6 lbs since starting. same belt size so that’s a plus.

this week had been a deload.

Monday I’ll start boring but big.

12/14/2020 - BBB Cycle 1
*Squat: 185x5, 215x5, 245x10, 145 (5 sets of 10)
*sit-ups: 5 sets of 20-15

12/16/2020
*Bench: 125x5, 145x5, 165x11, 95 (5x10)
*DB row w/ red band: 25’s (5x10)
*giant set: 3 rounds
**band tri pushdown: 10-12
**db curls: 25’s x 10
**face pulls: green band x 10

12/18/2020
*Deadlift: 195x5, 225x5, 255x11, 150 (5x8)
*leg raises: 5x20-15

12/20/2020
*Press: 85x5, 100x5, 110x9, 65 (5x10)
*Assisted Chins: Orange EliteFTS band (5x10)
*bent over tri extension w/ bands (3x12)
*Superset: 3 rounds
**upright row: 65 x 10
**drag curl: 45 x 10