O H Press
30k x 5
35k x 5
40k x 5
45k x 5
55k x 5
60k x 10
Bodyweight dips 5 sts of 10 @86k Bodyweight
Dumbell Rows 3 sets of 12 with 37.5k DB's
Upright Rows with EZ bar 3 sets of 10 with 35k
Shrugs 5 sets of 15 with 40k DB's
Abs work and 10 mins Cardio
Felt good today but doing the Dumbell Shrugs my forearms pumped up so much and it affected grip, maybe not enough rest between sets.
Dips were easy i'm going to get a belt to attach weights, maybe 10k.
That's my 1st week of 5/3/1 i enjoyed it cant wait for next week already!