Dominic's Training Log

We all have days like that Dom. Keeps our ego in check. Doesnt mean we have to settle for that, just use it to motivate you further. Again if you aint doin a meet anytime soon there isnt anything wrong with bein conservative now.

And yes your last rep on deads did look like shit and be thankful Im not Ed coan who punches his guys in the face when they screw up lol.

You're right about being conservative. If I start lighter it gives me more time to progress. I don't need to go so heavy that I miss the last 1-2 reps in a set.

MP 5/3/1: 95x5, 135x3, 150x3, 155x3, 165x3

Chins: 5,8,6,6,6,6,5,5

Incline BB: Kept this pretty light - 135x10, 175x8, 165x8, 135x10

Dips: 6,6,7

BB Rows: 135x8, 155x8, 145x8, 135x8, 135x8

1 arm triceps extension w/ a kettle bell: 17lbs x 15, 35x7, 26x12, 26x10

DB Hammer Curls: 25x12, 25x10, 25x9, 20x11

Close stance Squats(no belt): These feel really awkward - 135x8, 185x8, 225x8x2, 245x6, 225x8, 225x10

Leg ext: 3 sets

Leg curls: 4 sets

Rev Hyper: 4 sets

Calve Raises

DB Side Bends: 60x15, 70x15, 80x12, 80x12

Chest/Back:

Cambered Bar Bench: barx2x8, 135x10, 175x5, 205x3, 225x1, 235x1
DB Bench: 70x12, 85x10, 95x8, 75x12

DB Front Raises: 20x10, 20x12, 20x10

DB Rows: 90x12, 100x12, 110x10, 110x8

Lat Pulldowns: 60x15, 80x7, 70x12, 70x10, 60x12, 60x10

5 sets each of Rope pressdowns and curls.

Everything without a belt

Squats: barx2x8, 135x5x2, 185x5, 225x5, 275x5, 295x5, 305x5, 315x5 - felt easier than last week

Bench: 3x8 of 225

2 Board Presses: 255x3, 265x3, 275x2

Deads: 135x5, 225x5, 315x5, 365x5, 375x5, 385x5

MP 5/3/1

95x5, 140x5, 160x3, 175x1-PR, 185x0- I got it but Lance had to help me on the way up, 135x6

Chins: 5,9,7,8,6,6,5,5

Dips w/ bw: 5,10,11,7,7,5

BB Rows: 135x8, 145x8, 155x8, 165x8, 175x8, 155x2x8

1 Arm DB Triceps Extension: 5 sets

Curls: 5 sets

Stiff Legs: 135x10x2, 185x5x2, 225x10, 225x8x2

Single Leg Curls: 30x10, 40x5, 30x8x3

Leg Press: 3plates x 15, 4x12, 5x10, 5x8, 4x8

Calves: 4 sets

DB Side Bends: 65x15, 75x12, 85x10

Cambered Bar Bench: 95x10, 5x10 @ 140lbs

DB Incline: 55x15, 70x12, 85x8, 85x7, 75x8, 65x8

DB Shoulder Press: 50x10, 60x8, 55x8

Reverse Grip Triceps Pressdowns: 5 sets

Pullups: 3,7,5,5,5,4,4,3

T Bar Rows (w/ 25lb plates because I have T-Rex arms): 2x15, 3x15, 4x12, 5x8, 4x10

Chest Supp. Rows: 45x15, 90x10, 90x10, 90x10

Lat Pulldowns: 100x12, 130x6, 100x10, 100x10, 100x10

Facepulls: 30x15, 42x9, 35x13, 35x13

DB Hammer Curls: Lots

How you liking the 5/3/1 program?

Well right now I'm only using it for the military press part. Tomorrow is the last time we will do all 3 in the same day (for a while at least). The monday we get back from minnesota is when I really start. I'll be at the gym Mon/Weds/Fri to bench,squat,dead. I haven't decided what day I'll do my MP though.

Dominic Rivera wrote: I'll be at the gym Mon/Weds/Fri to bench,squat,dead.

well, i guess i know when i will NOT be at the gym from now on.

mikebo514 wrote:

Dominic Rivera wrote: I'll be at the gym Mon/Weds/Fri to bench,squat,dead.

well, i guess i know when i will NOT be at the gym from now on.

I'm at the gym these days anyways you big dumb idiot.

Dominic Rivera wrote:

mikebo514 wrote:

Dominic Rivera wrote: I'll be at the gym Mon/Weds/Fri to bench,squat,dead.

well, i guess i know when i will NOT be at the gym from now on.

I'm at the gym these days anyways you big dumb idiot.

i didnt see u there either on friday. and im pretty sure i didnt see u on wednesday. cant remember though

No belt again.

SQ: bar x5x2, 135x5, 185x5, 225x5, 275x5, 295x5, 315x5, 325x5 - PR

BP: bar x5, 135x5, 185x5, 205x5, 225x5, 235x4

DL: 135x5, 225x5, 315x5, 365x5, 385x3

Incline BB Press: 135x10, 175x5, 195x5, 215x5, 205x5, 185x8

Chins: 3,9,8,8,6,5

DB Floor Press: 60x15, 85x9, 85x8, 75x10

Magnum Pulldowns: 2plates x12, 3x12, 4x9, 4x8

1 arm triceps pushdown - ss - curls: 4 sets each

SSB Close Stance Squats: bar x8, 95x8, 135x8, 185x8, 205x8, 225x5, 205x5 or 8, 185x10

Leg Press: 4 plates x10, 6x10, 8x10, 5x12, 5x8

Leg Curls: 50x12, 80x10, 110x10, 120x5, 100x8

Seated Calve Presses: 4 sets

Rope Cable Abs: 3 sets x20

Rev Grip Bench: 95x10, 135x10, 155x10, 175x2x8, 135x15

Pullups: 3,7,6,6,5,5

DB Bench: 70x13, 85x8, 85x5, 75x10

T Bar Rows: (25lb plates)

2x12, 3x12, 4x12, 4x2x10

Shrugs: 135x12, 185x10, 225x3x10

Bi's and Tri's: 5 sets

Bench 5/3/1: 135x5, 165x5, 180x5, 190x5, 205x11 - weights start out really light.

Pullups(done between pressing sets): 3,9,7,7,6,5,4,5,4

Cambered Bar Bench: 155x5x8

DB Rows: 90x15, 100x12, 110x12, 110x12, 110x12

Rope Pressdowns: 70x15, 90x12, 100x10, 90x10

Curls: 4 sets

Squats 5/3/1: 135x5, 185, 225, 280x5, 290x5, added belt and did 315x7

Leg Press: 8plates x12, 10x10, 10x10, 8x12

DB RDL: 50x15, 65x12, 75x12, 85x10

Cable w/ Rope abs: 100x20, 120x20, 140x12, 100x15

Seated Calves on some machine at Lance's: 1 plate x20, 2x20, 3x11, 3x10

Military Press 5/3/1: 95x8, 120x5, 130x5, 135x8...Another shitty day.

DB Incline Presses: 60x13, 75x12, 85x10, 85x10, 85x8

Chins: 3,10,8,6,6,6,4,4,4

Facepulls: 40x15, 50x12, 50x12

DB Side Raises: 20x3x10

Skull crushers: 45x12, 65x12, 65x12, 85x8

Curls: 4 sets

Curls? Maybe I should try them for my stick arms..haha

Thats why I do em haha

Deads 5/3/1: 135x5, 225x5, 315x5, 355x5, 380x5, belt: 405x7

SSB Good Morning: 95x3x8, 95x10

BB Rows: 135x8, 155x8, 175x7, 175x5, 155x10, 155x8

Leg Curls: 80x12, 110x8, 110x5, 90x8

DB Side Bends: 60x15, 75x15, 85x12, 85x12