02/05/11
Leg press 10x10 @ 227
Leg extensions 4x12 @ 100
Seated calf machine 1x20 @ 80, 10x10 @ 120
20 minutes Marpo machine
20 minutes treadmill
REJ
02/06/11
DB lateral raises 10x10 @ 20
DB shrugs 10x10 @ 80
Plate rotations 4x8 @ 45
Shoulder press machine 4x8 @ 90
REJ
02/08/11
(fasted cardio)
30 minutes elliptical
30 minutes treadmill
REJ
02/09/11
Bent over rows 10x10x @ 135
Seated rows 4x15 @ 90
Lat pulldown (narrow grip) 4x8 @ 120
DB hammer curls 10x10 @ 25
EZ bar curls 4x10 @ 55
REJ
02/11/11
Leg press 10x10 @ 275
Seated calf machine 4x15 @ 100
Back squat 1x15 @ 45, 1x20 @ 135
Leg extensions (single leg) 5x8 @ 45
20 minutes bike
REJ
02/12/11
DB lateral raise 10x10 @ 20
Plate rotations 5x8 @ 45
BB shrugs 10x10 @ 205
Rear delt machine 4x12 @ 60
20 minutes bike
REJ
02/13/11
(fasted cardio)
30 minutes elliptical
30 minutes bike
Side plate bends 2x12 @ 45
KB swings 1x10 @ 20kg
REJ
02/14/11
Pec deck 10x10 @ 165
Decline cable press 4x10 @ 50
Tricep machine 5x5 @ 125
Dip machine 4x8 @ 165
One arm cable pressdowns 4x10 @ 30
15 minutes Marpo machine
REJ
02/16/11
(fasted cardio)
30 minutes elliptical machine
Hanging leg raises 2x12
Side plate bends 2x12 @ 45
30 minutes treadmill
Today was the end of my six week GVT based program so I re-weighed and measured today. My current stats are 247lbs, 41" waist, 43" chest, 16 3/4" arms. Overall, I’m moderately pleased with the results as I seem to have gained muscle while losing some body fat. I still would have liked to see more fat loss, but I’m sure my lack of diet played a large part in that area.
I’m getting ready to start a new program next week, and will probably be doing the 5/3/1 program once I finish the book. I’ll be posting that log here as well.
REJ
02/17/11
(I’ll be experimenting with my starting poundage for the bench, military press, squat, and deadlift over the next week in order to find accurate starting points for the 5/3/1 program which I plan on starting on 02/25/11.)
Back squat 1x10 @ 45, 1x5 @ 135, 1x5 @ 185, 1x5 @ 205, 3x5 @ 225
Deadlift 1x10 @ 45, 1x5 @ 135, 1x7 @ 135
Leg press 1x15 @ 90, 1x12 @ 180, 1x10 @ 270, 2x10 @ 360
Seated calf machine 4x15 @ 120
15 minutes Marpo machine
REJ
02/18/11
Military press 45x10, 65x5, 85x5, 105x3, 105x4
DB lateral raises 15x10, 20x10, 25x8, 30x5, 30x5
Plate rotations 45x8 x4
DB shrugs 45x20, 75x10, 90x8, 100x3, 50x25
20 minutes treadmill
REJ
02/20/11
Bench 45x10, 135x5, 155x5, 165x5, 175x3, 175x3
Dip machine 165x10 x5
Tricep pressdowns (rope) 40x10, 50x5 x3
15 minutes Marpo machine
DB hammer curls 22.5x10, 32.5x10, 37.5x8, 42.5x5 x2
EZ bar curls 55x10, 75x10, 95x5 x2
I figured out my starting maxes for the 5/3/1 program and will be starting on Friday. My estimated 1RM and training maxes for the first cycle are:
Squat 250/225
Military press 120/105
Deadlift 170/155
Bench press 195/175
I’ll also be using the Triumvirate concept for my assistance exercises and will be using the following exercises for my first cycle:
-Squat, Leg press, Seated calf raise
-Military press, DB shrugs, DB lateral raises
-Deadlift, Bentover row, DB hammer curls
-Bench, Dip machine, Pec deck
I’ll also hit abs on one of my cardio days.
REJ
02/21/11
30 minutes bike
30 minutes elliptical machine
Side bends 45x10 x2
Hanging knee raises 2x12
REJ
02/25/11 (First day of 5/3/1 program!)
Back squat 145x5, 170x5, 190x12
Leg press 90x15, 180x12, 270x10, 360x10 x2
Seated calf raises 45x15, 90x12, 135x10 x3
20 minutes Marpo machine
30 minutes elliptical machine
Stretching
REJ
02/26/11
Military press 70x5, 80x5, 90x8
DB lateral raises 10x15, 15x12, 20x10 x3
DB shrugs 45x20, 70x12 x2, 80x10, 55x20
35 minutes bike
Side plate bends 45x12 x2
REJ
02/27/11
(fasted cardio)
15 minutes rowing machine
30 minutes elliptical machine
Plate rotations 45x10 x4
DB suitcase carry 45x1, 60x2
REJ
02/28/11
Bench press 115x5, 130x5, 150x9
Dip machine 137x10, 151x10, 165x10 x2, 121x15
Pec deck 125x15, 140x12, 155x10, 170x10, 185x10
15 minutes Marpo machine
15 minutes treadmill (HIIT)
REJ
03/03/11
Deadlift 100x5, 115x5, 130x8
Bent over row 45x15, 135x10, 155x10 x3, 135x10
DB hammer curls 25x12, 32.5x10 x2, 25x10, 20x12
25 minutes Marpo machine
REJ
03/04/11
Squat 160x3, 180x3, 205x10
Leg press 180x15, 270x12, 360x10 x3
Seated calf raises 45x20, 90x15, 135x10 x3
41 minutes bike (10 miles)
REJ
03/05/11
Military press 75x3, 85x3, 95x7
BB shrugs 95x15, 185x10 x4
DB lateral raises 15x12 x2, 20x10 x2, 25x6
15 minutes Marpo machine
REJ