5/3/1 MORE SQUATS

5/3/1

CYCLE: 3
DAY: LEGS (SQUATS), 3×3

PREWORKOUT: Finaflex Ignite 2

SQUATS
100×5 (warmup)
125×5 (warmup)
150×3 (warmup)
175×3
200×3
225×10

STIFF LEGGED DEADLIFT
140×8
165×8
185×6

LEG PRESS
465×10,10,10

BACK RAISE
BW+45×12,10,10

@DJBEANPOLE

Lecheek LOG Day 12: Shoulders

DAY 12: SHOULDERS

SEATED DB SHOULDER PRESS: 30×15 50×10,10,10,10 (weight for ea. hand)

BARBELL OVERHEAD SHRUG: 45×10 55×25,25,25,20 traps SMOKED!

SCAPTION: 15×10 20×10,10,10 (weight for ea. hand)

REAR DELT FLYS – MACHINE: 115×10 130×10 145×10,10

FACE PULLS60×10,10,10,10 PR

PULLEY DELT RAISES: 20×8,8 up in weight from last week but down in reps

REAR DELT FLY – MACHINE: Negatives for burnout – 100×8,8

Note: Anything BOLDED represents a PR (personal record)!

Walked out of there TOASTED. SpeedX3 kicked in just like I thought it would during the seated DB shoulder presses. After the first two sets my shoulders felt like they were going to explode they were so pumped. On Nutraplanet’s website it describes SpeedX3 as giving you “LASER focus…” and well thats EXACTLY what it does. All I could think about was the weight and how it was working with my body. The mind-muscle connection is HUGE. My goofball workout partner kept saying **** to distract me and all I could see was myself moving the weight. It was like nothing else even existed outside of what I was doing. I don’t even remember hearing him I was that far into the zone. Fantastic stuff.

Tomorrow is a rest day. I may try to do some cardio… I’d like to see how it feels to start jogging again. If its too much I’ll just do the stationary bike or elevated walking on the treadmill. We shall see.

Stay tuned,

@DJBeanPole

Lecheek Nutrition