wardog's 531

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wardog531
Posts: 8
Joined: Sat Oct 27, 2012 10:15 am

wardog's 531

Postby wardog531 » Mon Jun 17, 2013 4:44 pm

What's up guys. Starting a new log. Here is my schedule:

Sunday:
Sprint Intervals (build up to 20 100 yard sprints)

Monday:
Overhead Press 5/3/1
Dips 5xF
Chins 5xF
Curls 3x10

Tuesday
Longer Run (Build up to 5-6 miles over several months)
2x3 min stretching
3x3 min shadowboxing
4x3 min jump rope
3x3 minute Heavy Bag
Abs between rounds

Wednesday
Squat 5/3/1
Deadlift 5/3/1

Thursday
Sprints (Build up to 20)
2x3 min stretching
3x3 min shadowboxing
4x3 min jump rope
3x3 minute Heavy Bag
Abs between rounds

Friday
Bench 5/3/1
Handstand push ups 5xF
Chins 5xF
Curls 3x10

Saturday
Longer run (Build up to 5-6 miles)
2x3 min stretching
3x3 min shadowboxing
4x3 min jump rope
3x3 minute Heavy Bag
Abs between rounds

wardog531
Posts: 8
Joined: Sat Oct 27, 2012 10:15 am

Re: wardog's 531

Postby wardog531 » Mon Jun 17, 2013 4:48 pm

Monday June 17, 2013
Restarting first cycle cuz I had food poisoning last week. I originally got 95x8 for shoulder press but today only for 5 from recovering from my sickness.

Press
wu 45x5, 55x5, 65x3
Working 70x5, 80x5, 95x5

Bench 2x10 135 (70% training max. Decided afterwards ill do 5xF dips instead)

Chins 10,10,5,5,4

Run 1 mile 10 minutes easy pace

Triceps Pushdowns 3x15 6 plates
Crunches 30,20,10
Curls 75x10, 60x10

Decided ill just do abs on my boxing days. And no more Pushdowns since dips will hit the triceps hard enough.

Because I didn't start the routine Sunday I decided to throw a mile in today to start out after mycore lifts. I won't be doing this again as I wanna run on my nonlifting days.
Last edited by wardog531 on Tue Jun 18, 2013 5:46 am, edited 2 times in total.

wardog531
Posts: 8
Joined: Sat Oct 27, 2012 10:15 am

Re: wardog's 531

Postby wardog531 » Tue Jun 18, 2013 5:35 am

Tuesday June 18, 2013

Stretch 2x3 minutes
Run 1 mile (easy pace) 9:43

3x3 minutes shadowbox
4x3 minutes jump rope
3x3 minutes heavy bag

Abs in between rounds (planks, wipers, crunches, bicycles, v ups)


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