Ok, I've been lifting since October 2011 and I've never kept any sort of journal either online or offline.
I just started Wendlers 531 ( thanks TMonkey for the chart help ) and I'm keeping a paper journal. I've also decided I'll keep one online here. I don't know how often I'll update so it may end up like a ghost town in here.
I'm open for suggestions or critiques.
This is week 1. I'm planning on running this for at least 3 or 4 cycles. I started Monday with legs, yesterday off because snow had me stuck in the house and today I did chest/tris.
Monday 1/20/2014
BB Squats - This system is new to me and I'm starting with lower weights but since my squatting sucks I'm gonna give it all I can.
85 x 5
105 x 5
125 x 5
135 x 5
155 x 5
175 x 11 - This is the 5+ set.
Goblet Squats
50 x 10
60 x 10
75 x 13
Walking DB Lunges
30 x 6 out and 6 back
30 x 9 out and 9 back
35 x 6 out and 6 back
Seated Calf Raises - plate loaded
90 x 15
90 x 15
90 x 20
That's pretty much my first leg day on this. If time permits next week I may throw some leg extensions in at the end for a final pump.
Wednesday 1/22/2014
Chest/Tris
Flat BB Bench - new for me. I've been doing DB for over a year due to shoulder issues
90 x 5
115 x 5
135 x 5
150 x 5
175 x 5
190 x 9 Max out set
Close grip BB bench Tris
95 x 25
105 x 12
105 x 15
Incline DB Bench
45 x 10
55 x 9
55 x 8
DB Flys slight incline - I do these slow with a twist in at the top to hit my upper inner chest. That's why I do a lighter weight
35 x 10
35 x 10
35 x 10
Tricep Cable Press -
Not sure on actual weight on these because on the station right opposite this I do almost the same reps but with the pin at 110 lbs.50 x 15
55 x 13
55 x 13
Cable Crunches
55 x 25
55 x 30
Leg Lifts
1 x 25
1 x 30
That's it so far this week. Also trying to track food better but still a struggle for me.
