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Old 08-26-2013, 07:13 AM   #1
Ancrel
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Default Building a Beast!

Im beginning a log, my 1st ever!

Started the 5/3/1 program today going to log it on here to keep myself true and for advice from you guys on here that have helped so much already!

Monday 26/8/13

Squat

45k x 5
55k x 5
65k x 5
75k x 5
85k x 5
100k x 8 ( could have done more but had good advice on here to keep these + sets a little lower )
40k x 10
40k x 10

Leg press

5 sets of 20 with 105k

Leg Curls 5 sets of 20 with 25k

Chin-up's 9 sets of 5 ( body weight 85k )

Abs work

Seemed a little easy but after reading the Wendler book it says to start low and progress slow so that's what i'm doing.
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Old 08-26-2013, 07:29 AM   #2
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Nice to you logging Ancrel ! Great start !
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Old 08-27-2013, 12:47 PM   #3
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Tuesday 27/8/13

Bench Press

40k x 5
45k x 5
55k x 5
65k x 5
75k x 5
85k x 9 this was the 5+ set, as with the squats i could have done more but held back to prevent the future + sets bloating
40k x 20
40k x 20
40k x 20

Incline Bench

5 sets of 20 with 45k

Decline Bench

5 sets of 20 with 45k

Bicep Curls 3 sets of 20 with 17.5k

Abs work.

Felt very easy today, maybe i should add some assistance work but i don't want to overdo it.
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Old 08-27-2013, 01:06 PM   #4
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Nice bench you have there man, thats some crazy volume! You're gonna be sore tomorrow
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Old 08-27-2013, 01:16 PM   #5
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lets see what you got! Great start to your log
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Old 08-27-2013, 01:56 PM   #6
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Quote:
Originally Posted by OHDL View Post
Nice bench you have there man, thats some crazy volume! You're gonna be sore tomorrow
Cheers! i'm feeling it now, the legs from Monday too!
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Old 08-27-2013, 03:19 PM   #7
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Nice work, Ancrel!
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Old 08-29-2013, 11:41 AM   #8
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Thurs 29/8/13

Deadlift

60k x 5
70k x 5
80k x 5
95k x 5
110k x 5
125k x 7 these are the 5+ sets, i need to work on my breathing think that let me down for more reps.
60k x 10

Barbell Rows 5 sets of 20 with 20k

Good Mornings 5 sets of 10 with 20k, 1st time doing these ever felt good.

Lunges 3 sets of 12 with 15k Dumbells

Abs work and 20 mins Cardio.

1st time wearing a belt today felt strange, kinda hindered my breathing, any tips? or maybe i had it too high up or to tight?

Anyways i'm enjoying 5/3/1 so far!

Last edited by Ancrel; 08-29-2013 at 02:14 PM.
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Old 08-30-2013, 05:50 AM   #9
Ancrel
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Fri 30/8/13

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!
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Old 08-30-2013, 07:01 AM   #10
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Good stuff, welcome to MAB!
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