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may 11- MP 5*45,5*50,3*60,5*65,5*75,5+*85=10
incline db bench 55's-1*10,4*6
assisted chins 100lb 5*10
tricep push down 40lb-5*10

may 12 jog 40 mins. 5.5 mph at 2 %

may 13- DL 5*95,5*120,3*145,5*155,5*180,5+*205=12
GHR-1*10,4*6
front squat 95 lbs-5*10 (too easy)
situp 4*15

may 14 treadmill 1min 5.0,1min7.0 10 sets

may 16 BP-5*80,5*100,5*120,5*130,5*150,5+*170=9
incline db press 40lb-2*12,1*10,1*8,1*7
bent over bb row 5*8@105lbs
assisted chins 50 lbs 3*3
tricep push down 50 lbs. 1*15,1*12,3*10
something out in upper back, very painful.

may 18- glen ryder trail 29:23 PB

may 19- 20 sets in 30 minutes skip 120 times per set

may 20- assisted chins 3*8
squat 5*95,5*105,5*135,5*145,5*165,5+*185=8
sldl- 5*15*95lbs
BW reverse lunge 4*10 per side
crunch 2*20
flutterkick 5*15 per side

may 22- MP 5*45,5*50,3*60,3*75,3*80,3+*95=10
incline db press 50 lb.2*10,3*8
bent over bb row 105 lbs.-5*10
reverse tricep dips-5*15

may 23
HIIT cardio 20 min 4% incline 1 min 3.5, 1 min 7.5
5*30 second deadhang from bar

may 25 DL from slight defecit- 5*135,3*145,3*170,3*190,3+*215=11
GHR 2*8,3*6
reverse lunge 30 lb. db-5*7 per side
leg raises 4*10
assisted pull up wide grip- 100 lb. 1*10, 80 lb. 2*8,1*4 chin 80 lb.1*4
row machine 2000 metres 9 minutes

may 26- 20 sets in 30 minutes skip, 125 skips per set.

May 27- 10 min warmup on bike
Treadmill 2% grade-3 miles in 30:00

May 28

Bench press-5*80,5*100,3*120,3*140,3*160,3+*185=8
incline BB bench 115 lbs-2*10,3*8
chinups- 2*2,2*2 assisted with band
bent over bb row- 115 lbs 5*10
tricep rope pressdown 50 lbs- 1*10,4*8

Hi fireguy,..
Its great workout specially for the newbies to get useful tips,...keep sharing more,..

_________________
Earth Dog

Thanks for the compliment, I've tried a few different things over the years. They've all worked when done consistently, I just find this 5-3-1 a little easier to follow, more recovery time.

Anyways this morning I weigh in at 226 lbs, worst ever weight, 270 lbs. Slow and steady wins this race for me.

May 31

Squat- 5*95,5*105,3*135,3*150,3*170,3+*190=6
GHR- 5*8
lunge 2*10 per leg
wheel rollouts 1*8
chinups- 3,2,2, 2 widegrip negs.

June 2
skipping 20 sets in 30 minutes- 135 skips per set. Took approx 1:05 per set. 25 second break.

Finished off with 1000 skips AFAP. 8:55 Had to take three short breaks.

June 3
1.5 mile warmup run
MP- 5*45,5*65,3*85,3*95,3*105,1+*115=5
one arm corner barbell press 55 lb 1*12,2*10 per arm
assisted pullups 30 lb. 5*3
one arm lat pulldowns 60 lb.-1*10,4*8

cool down 1 mile run

June 5
Deadlift-5*95,5*135,3*145,5*185,3*205,1+*225=11
GHR-5*10
zercher squat 115 lb. 1*10(working out at work, got a call, had to leave.)