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Old 04-02-2014, 05:11 PM   #1
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Considering starting 5/3/1 in a couple weeks but for now...

Monday 3/31/14

Overhead Press;
1x10 bar
1x5 95
1x5 115
5x5 135

Assisted Dips
5x10 170

Lat Pulldowns
5x10 170

30 Minutes Cardio


Tuesday 4/1/14

15 Minutes Cardio

Deadlift;
1x10 Bar
1x10 95
1x10 135
1x10 185
1x5 225
1x3 315
1x1 365
1x1 405
1x1 455
1x5 405

Good Mornings
5x12 145

Wednesday 4/2/14
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Old 04-02-2014, 06:40 PM   #2
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Looks good buddy. Ive been doing 531 for a month and a half and had some good gains. If anything it progresses and provides structure. Good luck.
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Old 04-03-2014, 10:29 PM   #3
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Thursday 4/3/14

Bench press:
1x10 bar
1x5 90
1x5 115
1x5 135
1x5 145
1x5 170
1x5 190
1x3 225
1x1 275

Incline Bench:
5x10 95

Dumbbell Rows:
1x25 45
1x15 55
1x10 65

Face pulls
5x10 120

Dumbell shrugs:
2x20 45
2x20 55
1x20 65

30 minutes cardio on the eliptical.
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Old 04-04-2014, 09:56 AM   #4
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Today will be the last lifting workout of my second week back in the gym. It's been 7 months since I've really gotten after it. I'm thinking of using this week as my baseline to set up whichever program I choose to use. Today is squat day so after today I'll play it by ear. I'll either go one more week with a basic layout or program. Any program suggestions would be greatly appreciated.
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Old 04-04-2014, 05:10 PM   #5
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4/4/14

Squat Day:

15 min cardio (arc trainer)

Squat:
1x10 bar
1x10 120
1x5 150
1x5 180
1x5 195
1x5 225
1x5 250
1x1 275
1x1 315
1x1 355
1x1 355
1x1 355
1x3 355
1x12 225

Leg press:
2x10 305
2x10 485
2x10 575

Leg Curls: Hammer strength kneeling
1x10 25 per leg
1x10 50 per leg
1x10 75 per leg

15 min cardio (arc trainer)
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Old 04-05-2014, 07:27 PM   #6
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4/5/14

30 min. Cardio (arc trainer)
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Old 04-06-2014, 04:21 PM   #7
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4/6/14

60 min. Cardio (arc trainer)
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Old 04-08-2014, 06:22 AM   #8
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Fav Supp: Protein
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Monday 4/7/14

15 min. Cardio (arc trainer)

Overhead press
1x10 bar
1x5 65
1x5 75
1x5 85
1x5 100
1x5 115
5x10 75

Hammer Strength Seated Dip
5x10 140

Lat Pulldowns
5x10 120

Nautilus Crunch (old school)
5x10 70

Standing Abs
5x10 70

Nautilus 4-way neck machine
2x50 20 (each direction)

15 min. Cardio (eliptical)
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Old 04-08-2014, 09:44 AM   #9
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Old 04-08-2014, 06:49 PM   #10
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