5/3/1
CYCLE: 4
DAY: SHOULDERS (PRESS), 3×3
PREWORKOUT: 4 caps Athletix ACUTE FX + 2 intra
SHOULDER PRESS
60×5 (warmup)
70×5 (warmup)
85×5 (warmup)
100×3
115×3
130×8
CLOSE GRIP BENCHPRESS
110×8
135×8
155×6
LAT PULLDOWN
150×12,12,12,12,12
SHRUGS
225×12,12,12,12
225×15
TRICEP PUSHDOWN
70×15
85×12,12,12,12
BARBELL CURL
90×10,10,10
5/3/1
CYCLE: 4
DAY: SHOULDERS (PRESS), 3×5
PREWORKOUT: Athletix ACUTE FX (4 pills pre, 2 opened intra)
OVERHEAD PRESS
60×5 (warmup)
70×5 (warmup)
85×3 (warmup)
95×5
105×5
120×10
CLOSE GRIP BENCHPRESS
90×10
110×10
130×10
LAT PULLDOWN
160×10,10
165×10,10
125x10SS
SHRUGS
185×15,15,15,15,15SS
TRICEP PUSHDOWN
100×10,10
85×10
5/3/1
CYCLE: 3
DAY: SHOULDERS (PRESS), 5/3/1
PREWORKOUT: Cellucor C4 Extreme
SHOULDER PRESS
55×5 (warmup)
70×5 (warmup)
85×3 (warmup)
105×5
115×3
130×7
CLOSE GRIP BENCHPRESS
115×5
135×5
150×5
LAT PULLDOWN
160×10,10,10,10
165×8
130×8
BARBELL SHRUGS
250×10,10,10,10
225×10
135×20
TRICEP PUSHDOWNS
95×10,10,10,10
100×7
BARBELL CURL
100×10
90×8
80×10
5/3/1
CURRENT WEIGHT: ???
CYCLE: 3
DAY: SHOULDERS (PRESS), 3×3
PREWORKOUT: 1 scoop iForce Maximize Intense + 2 scoops iForce Hemavol + 500mg Agmatine
SHOULDER PRESS
55×5 (warmup)
70×5 (warmup)
85×3 (warmup)
95×3
110×3
125×10
CLOSE GRIP BENCH PRESS
105×8
120×8
140×6
LAT PULLDOWN
150×10,10,10,10,10
BARBELL SHRUGS
225×10
235×10
245×10
255×10
265×10
TRICEP PUSHDOWN
90×10,10,10,10 95×8
BARBELL CURL
90×10,10,10
5/3/1
I will not be doing a backlog of the previous days because I had only just started tracking progress online about a month ago so everything prior to that was paper tracked and I’ve already trashed it! This is my third month of a full 5/3/1 rotation (hence cycle = 3). The PR page will be updated with 5/3/1 specific PRs. Keep an eye on this… since I’m relatively new to this program I’ll be hitting PRs frequently.
CURRENT WEIGHT: 246lbs
CYCLE: 3
DAY: SHOULDERS, 3×5
PREWORKOUT: 2 scoops iForce Hemavol
SHOULDER PRESS
55×5 (warmup)
70×5 (warmup)
85×3 (warmup)
90×5
105×5
115×11 PR
CLOSE GRIP BENCHPRESS
85×10
105×10
120×10
LAT PULLDOWN
140×10
145×10
150×10 PR
140×10,10
BARBELL SHRUGS
225×10,10
235×10
245×10
255×10
TRICEP PUSHDOWNS
85×10,10,10
BARBELL CURL
90×10,10,10
UP NEXT: 5/3/1 BACK (DEADLIFT), 3×5 DAY
DAY 9: SHOULDERS
Quick and dirty. Slept in and had to see the parents for the traditional birthday dinner and I wanted to squeeze in a quick workout. Since I had taken some slight shoulder work during the last BACK exercise this workout today was short and sweet. ORIGIN about 30 minutes prior… but then I lost track of time playing Black Ops 2 on my PS3. So I took one more scoop prior to even getting into the gym. I was almost expecting some sort of stim/caffeine overdose feeling because of the relatively short period of taking the 3 scoops but this did not happen at all. The same smooth energy came and left without a crash and the focus was just as intense as ever.
SEATED DB SHOULDER PRESS: 50×10,10,10,8 dropset 35×6 dropset 25×9
DB SHRUGS: 75×10 80×10 90×10 95×10 40×20 30×20
SCAPTION: (combination of front/side raises) 15×10,10,10,13
FACE PULLS: 70×10,10 60×10,15
DAY 43: SHOULDERS
Took 2 servings of C4 today as the preworkout. Taste was alright slightly bland but not so chalky compared to Maximize v2. I think mine was fruit punch. It apparently had 3g of Beta Alanine in that 2 serving dose and I felt the tingles slightly about 10-15 minutes after taking it but then they went away. The pumps were definitely there as was to be expected with the nitrate but it was a different feeling than agmatine or SpeedX3 pumps. Kind of like a dull, achy pump… and not one that felt like my skin was going to burst. And my muscles felt much more sore after the workout especially the delts during the scaption exercise. You’ll see that I had a hard time doing some dropset stuff just because the “sore pumps” were too much to handle and I couldn’t push on!
SEATED DB SHOULDER PRESS: 30×15 50×12 60×10,10,10,10 45×4 pumps! 30×4 argh!!!
OVERHEAD SHRUG: 45×10 75×25,25,15,16 dropset to…
DB SHRUGS: 100×8 75×10 50×12 25×25 rapid succession last set was for speed
SCAPTION: 10×10 20×10,10,10,8 sore/pumps ouch (in a good way!)
REAR DELT FLYS: 10×10,10,10,12
FACE PULLS: 40×10 70×10,10,10,10
PULLEY DELT RAISE: 20×8,7
REAR DELT FLY MACHINE: 150×10 175×8 160×10 NEGATIVES 130×6,4
Stay tuned,
Today marked the last dose of SpeedX3 and it was a sad day indeed. BUT… I didn’t let that bring me down. Instead I told myself I need to go and FREAKING KILL IT in the gym today and thats exactly what I did. Took the FINAL 3 scoops 20 minutes before my workout and it must have been quite the shock to my system because all the good ol’ usual indicators returned! Sped up heart rate, beta alanine tingles, flushing, flaming hot thermogenesis, and just freaking awesome focus and drive. I could have torn down the ****ing Great Wall of China with my bare hands I was so fired up!
SEATED DB SHOULDER PRESS: 35×10 50×10 60×10,10,8,8 DROPSET in rapid succession 40×8 30×10 25×6 15×5
OVERHEAD SHRUG: 45×10 65×25,25,25,25 DROPSET to DB (weight ea. hand) shrugs done in rapid succession 100×10 75×10 50×10 25×20->fast reps
SCAPTION: weight ea. hand 15×10 25×8,8,8,8
REAR DELT FLYS: 5×10 10×10 12×10 15×10 saved the energy for something…
FACE PULLS: 40×10 80×10,10,10,10 DROPSET 50×8 30×5
PULLEY DELT RAISES: 20×8,8
REAR DELT FLY MACHINE: 100×10 130×10 160×8 190×6 NEGATIVES 115×8,8
That SpeedX3 **** WORKS DAMMIT!
DAY 28: SHOULDERS
PR central baby! BOLDED items represent a PR (personal record/best)
SEATED DB SHOULDER PRESS: weight each hand 35×15 50×12 60×8,7 55×8,8
OVERHEAD SHRUG: 45×10 65×25,20,20,20 which immediately led to dropsets of…
DB SHRUG: weight each hand 80×10 60×10 40x15fast
SCAPTION: 10×10 25×8,8,8 20×10
REAR DELT FLYS: 5×10 12×10,10,10,12 5×10
FACE PULLS: 70×10,10,10,10
I ended up doing one set of rear delt fly machine negatives but the gym was a little more crowded than usual and the guy using the bitch fly machine kept hitting me with his hand so I said “****, my pumps are massive and I’m sore as ****. I’m outta dis bitch.
DAY 18: SHOULDERS
So I changed things up in the routine a bit today to keep my muscles guessing. I’ll go back to the usual stuff next time. As you guys saw from the video today, I took TWO scoops before heading to the gym. Literally as soon as the video was done I was out the door!
What I used to notice: beta alanine tingles, flushing, tachycardia, increased focus, increased drive, energy spike without crash, and ridiculous pumps.
What I notice now that I’m more than 2 weeks in: BA tingles are still present as is the flushing about 5-10 minutes after dosing. Tachycardia is present only with the first two or three sets of my first exercise and then it subsides. Intense focus. Intense drive. Smooth long lasting energy from beginning to end and beyond of workout. And the pumps… my god the glorious pumps. You’ll see! So I’ve definitely adjusted now to two scoops!
STANDING OVERHEAD BARBELL PRESS: 45×15 95×10,8 85×10,9
SEATED DB OVERHEAD PRESS: 25×15 40×10,10,8+2@35 35×10 25×12
BARBELL SHRUG: 135×10 225×5+5@185 185×10,10,10 which led to an immediate dropset of…
DB SHRUG: 70×10 50×12
FRONT RAISES: 20×10,10
SCAPTION: 20×10,10
LATERAL RAISES: 20×8+2@15 15×10
REAR DELT FLYS: 5x10warmup 15×10 too heavy to maintain squeeze 10×10,10,20
STRAIGHT BAR UPRIGHT ROW: 60×10,10,10,10
Needless to say my shoulders were cooked. Didn’t really set any PRs today… or maybe I did. I’ve always done DB overhead press and never really kept track of the barbell press so who knows. Either way I felt fantastic walking out of the gym! Those rear delt fly DOMS really crept in when I was grocery shopping afterwards. Hurt just to reach for things off the shelves! The pumps were ridiculous! And during the raises I noticed some new vascularity showing through in my front delt!
