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Day 1 chest/calves
178lbs
Flat Bench [5x3] 190
Incline Dumbell Press [2x8-10] 65
Flat Flyes [2x8-10] 55
Standing Calve Raises [5x15] 90

Since I stalled out on my gains in Flat Bench, as per the routine's (and 0311's) directions, I switched from a 5x5 to a 5x3. The idea is that I can do more weight and increase the weight quicker doing a 5x3 and then after some time I switch back to a 5x5 (using the last weight I used for the 5x5) and it will be easier to do the 'lighter' weight and allow my gains to continue from there.

Overall it was a good workout, Incline was hard as hell and I think I'll be able to step up to 60lb Flyes next time.

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Day 2 Back/Shoulders
179lbs
Standing Military Press [5x5] 105
Upright Rows [3-5x8-10] 105
Deads [5x5] 285
JS Rows [2x8-10] 165
Chins [2x8-10] BW
Shrugs [2x8-10] 255
Hammer Strength Row [2x8-10] 230

Standing Military didn't go up...it will next week though. I love doing high-pulls now for some reason...maybe its because I'm alot more comfortable with them? Deads went up 20lbs!!!! The 50lb increase in Hammer Strength Rows can be attributed to my girlfriend...she is driving me right up the fuckin wall, so I abused the fuck out of that exercise to work off some steam. (I think that's gonna be my new ZaZen meditation )

Awesome workout today, I love dominating the iron. lol

Day 5 Bis/Tris
179lbs
Close Grip Bench [5x5] 165
Barbell Curls [5x5] 100
Seated Tricep Extension [2x8-10] 75
Incline Hammer Curls [2x8-10] 40
Weighted Dips [2x8-10] BW
Preacher Curls [2x8-10] 80

Not much progress today. BB curls went up 5lbs but everything else stayed the same...Its one of those weeks where I'm just on the verge of being able to increase but can't quite make it. Next week has alot of promise

Day 6 Legs
179lbs
A2G Squats[1x5] 155,175,185,195,205
Leg Press [2x8-10] 230
Leg Curls [2x8-10] 130
Seated Calf Raises [5x15] 90
Abs

I have to say, I'm really happy with my A2G progression. My leg strength keeps increasing every workout. Since I started this program (one month ago) I have put 20lbs on every set for A2G!

Remember that you can and should gravitate to doing 5 sets of 3 to keep progressing the weight. After a few weeks of 5x3, when you go back to where you left off, it'll be much easier and you should be able to break out of the strength plateau.

A2G fucking owns! Good progress thus far! Keep killing that shit.

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Day 1 chest/calves
178lbs
Flat Bench [5x5] [5x3] 195
Incline Dumbell Press [2x8-10] 70
Flat Flyes [2x8-10] 60
Standing Calve Raises [5x15] 90

Weight progression is going great! I can notice a change in my strength on Flat Bench. Incline was hard because near the end of the set my arms started to buckle a bit...I managed to finish the sets without a spot or the weight falling on me lol. Flyes were great, fucking heavy though.

I did some Loaded Stretching afterwards for Tri's and Chest. 60 sec Deep flyes with 20lbs and 60 sec stretch, holding a 20lb DB overhead and behind my back (sorry for the shitty description lol). Felt great, stretching will be included in all workouts to follow.

Day 5 Bis/Tris
179lbs
Close Grip Bench [5x5] 170
Barbell Curls [5x5] 105
Seated Tricep Extension [2x8-10] 80
Incline Hammer Curls [2x8-10] 45
Weighted Dips [2x8-10] BW
Preacher Curls [2x8-10] 85

Because of exams and what-not I'm a little pressed for time some days, so I did this workout yesterday(tuesday) instead of doing Back/Shoulders.

Weights progressed. Close Grip was feeling real strong. BB Curls will most likely be switched to a 5x3 next week, I'm pretty much maxed right now. Hammer Curls will be tough next week too, I did 8 reps for both sets, so next week I will shoot for 9-10 reps instead of increasing the weight.

Day 2 Back/Shoulders
182lbs
Standing Military Press [5x5] 110
Upright Rows [3-5x8-10] 110
Deads [5x5] 290
JS Rows [2x8-10] 170
Chins [2x8-10] BW
Shrugs [2x8-10] 260
Hammer Strength Row [2x8-10] 250

I did this workout today because I have an exam tomorrow and had some free time today.

Weights progressed today. Standing Military is getting too heavy, I'm arching my back too much now, I'm going to switch it for either Smith Machine Seated Military or Seated Military. Uprights Rows were nothing special. I forgot my wrist straps so Deads were hard as shit, I could only hold the bar for 3 reps...had to set it down, re-grip and finish the set. Hardest part was the stretching at the end...intense pain but felt good when it was all said and done.

Day 1 chest/calves
179lbs
Flat Bench [5x3] 200
Incline Dumbell Press [2x8-10] 75
Flat Flyes [2x8-10] 65
Standing Calve Raises [5x15] 125

Good workout today...I've been neglecting my routine slightly because of exams and I went home for Easter...So I was pretty much out of the gym for 1 week, but its good to see progression is still right on track. Stretching was excruciating, I was praying for death by 30 seconds, but I stuck it out and am a better man because of it

hey kane.... have you set any new PRs lately..? i'm just curious...