5/3/1: Squat 5/3/1

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 650x3, 725x4 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 160x3, 175x4 (Rep Out Set)

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings

Hoist Seated Leg Curls: 183x5x5

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 11

5/3/1: Rows 5/3/1

LifeFitness ISO Rows (Elbows In): 45x5, 70x5, 95x3, 115x5, 130x3, 145x5 (Rep Out Set)

Hoist Pec Deck: 60x10x4

Flat Bench Press: 135x6x4.  My chest quit before my triceps did.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 81x3, 2, 2, 1 reps

Swiss Ball Jackknife: failure at, 7, 6, 5, 4, 3, 2 reps

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 11

5/3/1: Deadlifts 3RM

Sumo Deadlift: 145x5 180x3, 220x3, 220x5, 235x3, 250x5 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 5 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 85x5, 105x5, 115x5, 125x5, 135x4

Hoist Roc-It Leg Curls: 152x10x4

Lying Leg Raises: failure at 10, 8, 7, 6, 5, 4  reps

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 10

5/3/1: Shoulder Press 3RM:

LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x3, 90x3, 95x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows Out): 85x15x3

Assisted Wide Neutral Chinup (Light Bands): sets of 5, 4, 3, 3 reps

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 71x4, 4, 3, 3 reps

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 10

5/3/1: Squat 3RM

Hoist Compound Leg Press: 270x5, 385x5, 500x3, 610x3, 650x3, 690x5 (Rep Out Set) 

Arched Back Good Morning:  65x5, 95x5, 120x3, 150x3, 160x3, 170x5 (Rep Out Set)

 

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings
LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  115x15x4

Decline Situps: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

5/3/1: Rows 3RM

LifeFitness ISO Rows (Elbows In): 55x5, 75x5, 100x3, 125x3, 130x3, 140x5 (Rep Out Set)

Hoist Pec Deck: 50x15x3

LifeFitness ISO Incline Bench Press: 35x5 to 105x3 in 10 pound increments.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 61x6, 5, 5, 4 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 12 intervals of 20 seconds on and 10 seconds off.

5/3/1: Deadlifts 5RM

Sumo Deadlift: 135x5 165x5, 205x5, 220x5, 235x7 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 115x8x4

Hoist Roc-It Leg Curls: 79x5, 97x5, 115x5, 133x5, 152x5, 167x5, 199x5, 214x5 (5RM)

Swiss Ball Jackknife: failure at 5, 4, 3, 2, 2 reps

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

Week of October 29 - Nov 06: 5/3/1 3RM Week

LifeFitness ISO Row (Elbows Out): 120x3, 125x3, 135x5 (Rep Out Set)

Hoist Pec Deck: 50x10x4 

Incline Bench Press: 115x 11, 9, 9, 8 reps  

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps 

LifeFitness Bicep Curls: 4 sets to failure with 41 pounds 

Decline Situps: 5 sets to failure 

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off.

 

Hoist Compound Leg Press: 265x5, 375x5, 490x3, 605x3, 640x3, 680x5 (Rep Out Set) 

Standing Calf Raises: 6 sets to failure 

Arched Back Good Morning:  60x5, 85x5, 110x3, 140x3, 150x3, 160x5 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  133x10x6 

Swiss Ball Jackknife: 5 sets to failure 

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

 

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x3, 85x3, 90x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows In): 125x8x4

Hoist Roc-It Lat Pulldown (Pronated Grip): 84x10x4

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 31x15x3

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. 

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set)

Assisted Wide Neutral Grip Chinup (Light Band): 4, 3, 3, 3 reps

LifeFitness ISO Row (Elbows Up): 105x10x4

Hoist Assisted Dip Machine (Weight is after assist): 133.5 x 10 x 4

LifeFitness Bicep Curl: 51x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 10 intervals of 20 seconds on and 10 seconds off.  First time using the Tabata protocol and it was tough.  I was so out of breath afterward I could barely take a drink from the fountain.  This shall be a keeper as a finisher on my upper body days.

5/3/1: Squat 5RM

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 610x5, 650x7 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 155x5, 165x7 (Rep Out Set)

Calf Raises done to failure for each set of GM and Leg Press

Assisted Pistols (Average Band): 4 sets of 3. Leg Presses really took it out of me today.

Hoist Roc-It Leg Curls: 152x5x5

Lying Leg Raises: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals of 300M followed by 1 minute rest.

5/3/1: Rows 5RM

LifeFitness ISO Rows (Elbows In): 50x5, 70x5, 90x5, 110x5, 130x5, 150x5 (Rep Out Set)
Hoist Pec Deck: 60x8x4

Flat Bench Press:125x9, 9, 8, 7 reps

Assisted Pullups (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 41x12, 10, 9, 9 reps

Kettlebell Windmills: 20x8x5

Finisher: Jacobs Ladder, 10 intervals of 75 seconds on and 60 seconds off

5/3/1: Deadlifts 5/3/1

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x5 275x3, 305x1. 
Calf Raises: 6 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 105x10x4

Back Extensions: sets of 10, 9, 9, 8 reps

Hoist Roc-It Leg Curls: 133x10x4

Decline Situps: 5 sets to failure

5/3/1: Shoulders 5/3/1

Hoist Assisted Dip Machine (Weight is Bodyweight minus Assistance): 85.6x5, 95.6x5, 125.6x3, 145.6x3, 165.6x2, 185.6x1, 215.6x2 (2RM).  I needed to see where I was on dips since I haven't tested them in a long time, so shoulder presses were relegated to being an assistance movement today.

LifeFitness ISO Shoulder Press: 60x10, 8, 6, 5 reps

Hoist Roc-It Mid-Row: 117x10, 130x10, 143x10, 155x10

Hoist Roc-It Lat Pulldown (Wide/Pronated): 86x10x4

LifeFitness ISO Row (Elbows In): 115x8x4.  Finally, this machine was freed up so I ditched bicep curls and did this.

5/3/1: Squat 5/3/1

Superset:
Hoist Composite Motion Leg Press: 225x5, 333x5, 455x3, 565x5, 640x3, 715x4 (Rep Out Set)
Calf Raises: 6 sets to failure

Arched Back Good Morning: 55x5, 80x5, 105x3, 130x5, 150x3, 165x3 (Rep Out Set)

Hoist Roc-It Leg Curls:  183x5x5

Assisted Pistols (Average Bands): 4 sets of 4.

Lying Leg Raises: 5 sets to failure

LifeFitness Bicep Curls (Test): 31x3, 41x3, 51x3, 61x3, 71x3, 81x3 (3RM)
 

5/3/1: Rows 5/3/1

LifeFitness ISO Rows (Elbows Up): 45x5, 65x5, 85x3, 110x5, 125x3, 140x3 (Rep Out Set)

Incline Bench Press:55x5, 75x5, 95x3, 115x3, 135x2, 155x1, 185x1, 205x1 (1RM)

Hoist Pec Deck: 40x12x4

Hoist Assisted Neutral Grip Chinup Machine: started at 150 pounds of assistance for 6 reps, then kept deducting 20 pounds of assistance for each set, until I could only hit one rep at 60 pounds of assistance (about 184 pounds of my own weight).

Core Engaged Dead Bugs: 5 sets

5/3/1: Deadlift 3RM

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x3, 275x3, 300x1.  More than planned but I was tempted because all of my reps were easy and solid.  Not bad: a month ago, my 1RM was 260.
Calf Raises: 5 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 95x12x4

Back Extensions: sets of 9, 9, 8, 7 reps

Hoist Roc-It Leg Curls: Worked up to 199x5

Decline Situps: 5 sets to failure