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Thread: Burgerbob 5/3/1

  1. #241
    BurgerBob
    Guest

    Burgerbob 5/3/1

    5/29
    A.M. Workout
    20 hill sprints

    P.M. workout
    Week 1, Day 2
    Squats (335 max)
    215x5
    250x5
    285x8

    Leg press 380lbs 5x10

    Back extensions 5x10

    Seated Calves 90lbs 4x10

    I actually went to the gym today. It's been quite some time. I've been doing all my workouts at home. I was glad to hit 8 reps on 285. It's been some time since I did leg press too. I wasn't as strong this time around, but I really don't care.

  2. #242

    Burgerbob 5/3/1

    Glad you didn't pass out - heat can really do that to you, especially on low calories...

    I got pretty woozy in an extra-hot yoga this morning, and just like you I also got to eat JUNK tonight... YAY for junk meals!!!
    Bytsi

    My Workout Log

    "Honoring personal preference is one of the most powerful yet underrated tactics for achieving optimal health and body composition." -- Alan Aragon

  3. #243
    BurgerBob
    Guest

    Burgerbob 5/3/1

    Junk is great. Right now, there's tons of opportunities to eat junk at these last few days of school celebrations.

    5/31
    Week 1, Day 3
    Bench (270 max)
    175x5
    205x5
    230x7 (should have went for an 8th rep, but I couldn't get a good grip)

    Incline press
    135x10, 155x10, 165x8

    DB Rows
    55x10, 70x10, 85x10, 100x10

    20 hill sprints

    It was hot today!! Texas in the summer...go figure.

  4. #244
    BurgerBob
    Guest

    Burgerbob 5/3/1

    6/3
    Squats 140x5, 230x5, 260x5, 290x5, 320x3
    Rows 135x5, 155x5, 175x5, 195x5, 215x5
    Bench 115x5, 170x5, 195x5, 220x5, 245x5
    Seated Calves 105 3x10

    Jump rope for 10 minutes = 1150 reps

    I decided to go back to 5x5 because I wanted to do some more conditioning and not over do it. I dropped down weight on everything. I went a bit deeper on squats and wound up a few pounds to heavy on the last set. I went with a row up to my upper stomach/lower chest instead of mid stomach and went lighter on weight. Bench stayed about the same, only 5 pounds less. Not bad. I was pretty tired today too. School is over for the summer though so no worries about that.

  5. #245
    BurgerBob
    Guest

    Burgerbob 5/3/1

    6/5
    Week 1, Day 1
    Squats (320 max)
    210x5
    240x5
    270x9

    DB Bulgarian split squat 25lbs 5x10

    Reverse crunches 5x10

    12 hill sprints

    Decided to get back on the 5/3/1 bandwagon, and now I have my wife doing it with me. She's only doing the 3 a week, but that's fine with me. I ran the smaller hill today so I felt really good afterwards. I was up to 15-20 on the big hill.

  6. #246
    BurgerBob
    Guest

    Burgerbob 5/3/1

    6/6
    Week 1, Day 2
    Overhead press (195 max)
    125x5
    145x5
    165x9

    Pull-ups x 50

    Dips x 50

    12 hill sprints

    Ran the bigger hill today. 12 sprints still seemed pretty easy. That's fine for now. I'll work my way back up.

  7. #247
    BurgerBob
    Guest

    Burgerbob 5/3/1

    I bought Eric Cressey's book the other day so I'm gonna do it until summer is over at least.

    6/8
    Box Squats 225x5x4 (long time since I've done these)

    Speed Deadlifts 225x8x2 (felt like I was doing nothing)

    DB Walking lunges 40x4x8

    Reverse Crunches 5x3x12
    Planks 3x30s

    10 mins walking 10 incline at 3.5 mph

    I liked the warm-up a lot and the routine was pretty interesting. It had been a long time since I've really done much volume. Not bad.

  8. #248

    Burgerbob 5/3/1

    The nice thing about Maximal Strenght is that it changes up every 4 weeks. The strength phase is fun.

  9. #249
    BurgerBob
    Guest

    Burgerbob 5/3/1

    Quote Originally Posted by "soonermark99":scbk9gl0
    The nice thing about Maximal Strenght is that it changes up every 4 weeks. The strength phase is fun.
    Yeah, that's what I was looking for. I was getting a bit bored doing the same lifts over and over since doubt I'll ever be competing as a powerlifter.

  10. #250
    BurgerBob
    Guest

    Burgerbob 5/3/1

    6/9
    Bench Press 235x5x4

    Seated rows 180x4x10

    DB Incline press 60x3x10

    Prone shrugs 5x3x12

    side shoulder thing (don't have the book in front of me right now) 5x3x12

    Side plank 3x30s

    10 minutes walking 10 incline 3.5mph

    Those shoulder movements really made a wimp out of me. I grabbed the 20lb dumbbells and tried it first. I got one up and realized there was no way I was gonna get past like 3.

  11. #251
    BurgerBob
    Guest

    Burgerbob 5/3/1

    Figured I would try again at keeping up with my log. It's been a while. Like over a year. So here is today's workout.

    Squat (370)
    150x5
    185x5
    225x5

    Good mornings 145x10, 170x10, 195x12
    Knee raises 3x18
    Curls 60x10, 75x10, 95x12

    Then ran some sprints

  12. #252
    BurgerBob
    Guest

    Burgerbob 5/3/1

    Press (180)
    75x5
    95x5
    110x5

    Close grip Bench 135x10, 160x10, 185x11
    Rows 135x10, 155x10, 175x10, 195x11
    Extensions 65 2x12

    Ran some sprints. Knees are sore.

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