2013/07 workout plan

standard:

workout max:
BP: 51.0919KG
SQ: 50KG
DL: 55KG
SP: 34.8946KG
--
Week 1:
Day1:
BP: 35x5, 40x5, 45x5+, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 20x5, 25x5, 30x5+, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 35x5, 40x5, 45x5
DL: 35x5, 40x5, 45x5
--
Week 2:
Day1:
BP: 35x3, 40x3, 45x3+, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 25x3, 25x3, 30x5+, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 35x3, 45x3, 50x3
DL: 40x3, 45x3, 50x3
--
Week 3:
Day1:
BP: 40x5, 45x3, 50x1+, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 25x5, 30x3, 35x1+, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 40x5, 45x3, 50x1
DL: 40x5, 45x3, 50x1
--
Week 4:
Day1:
BP: 20x5, 25x5, 30x5, Incline: 25x10x5
Curl: 20x10x3, 25x10x2

Day2:
SP: 20x5, 20x5, 20x5, 20x10x5
Up machine: 30x10x?
Row machine: 25x10x?

Day3:
SQ: 20x5, 25x5, 30x5
DL: 20x5, 25x5, 35x5

2013/06 5/3/1 workout log week 4

Deload week

Incline bench: 20x5x1, 25x5x2

Chest fly: 25x10x1, 30x10x2

Curl: 20x10x4, 25x10x1

Sp machine: 20x5x3, 20x10,10,8,6,5

SQ: 35x5x1, 40x5x1, 45x5x1

DL: 40x5x1, 45x5x1, 50x5x1

Japanese style photography

Low saturation (or high brightness low contrast)

High exposure

Add some tint

Add some neon effect

By fotor iOS app

2013/06 5/3/1 workout log week 3

BP: 30x5, 35x3, 40x6, incline 5x10; Chin-up 1x6; curl 4x10, 1x8

Est PR: 48

OP: 20x5, 25x3, 30x5, 1x8,8,5,5,5; up machine 27.5x3x10

Est PR: 35

SQ: 30x5, 35x5, 40x5

DL: 30x5, 35x5, 45x5

Pull machine 30x3x10

Row machine 25x3x10

Comment: 

The urine test report is out, protein is negative, everything is ok, nothing wrong with x-ray also, just got ph8 urine. 

DOMS after leg day lasted for 4 days... Crazy

2013/06 5/3/1 workout log week 2

OP: 20x3, 25x3, 25x8, 20x1x7,5,4,4,4, Chin-up 1x6,6,4,2, curl 4x10, 1x6

Estimated max = 31.66

BP: chest flyes (no bench available, chest day ruined), incline press 20x5x10

SQ: 25x5, 30x5, 35x5
DL: 25x5, 30x5, 40x5,  pull machine 25x3x10, row machine 25x2x10

Comment: 

I got foamy urine, went to doctors and had urine test.

No time for leg day last week, but will start with deload week light weight this week.

No DOMS this week after training days.

2013/06 5/3/1 workout log week 1

OP: 20x5, 20x5, 25x8, 20x1x7,5,4,4,4, Chin-up 1x6,6,3,3, curl 5x10
Estimated max = 31.66

BP: 25x5, 30x5, 35x10, 20x5x10
Estimated max = 46.655

2013/06 5/3/1 Workout plan

I was planning to start the 5/3/1 routine on May, but I was sick the whole month due to food allergy and excessive supplement intake (yeah, don't be stupid).

Now I'm going to start over this month.

http://www.strstd.com/ is a very convenient workout plan generator.

Starting standards:
OP: 30KG 6reps, PR 35.994
BP: 45KG 6reps, PR 53.991
SQ: 60KG 5reps, PR 69.99
DL: 65KG 5reps, PR 75.8225

First week:
OP: 20x5, 20x5, 25x5+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 25x5, 30x5, 35x5+, Incline 20x5x10
SQ: 40x5, 45x5, 50x5+
DL: 40x5, 45x5, 55x5+,  pull machine 25x3x10, row machine 25x2x10

Second week:
OP: 20x3, 25x3, 25x3+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 30x3, 35x3, 40x3+, Incline 20x5x10
SQ: 40x3, 45x3, 55x3+
DL: 45x3, 50x3, 55x3+,  pull machine 25x3x10, row machine 25x2x10

Third week:
OP: 20x5, 25x3, 30x1+, 20x5x10, Chin-up 3x6, curl 5x10
BP: 30x5, 35x3, 40x1+, Incline 20x5x10
SQ: 45x5, 50x3, 55x1+
DL: 45x5, 55x3, 60x1+,  pull machine 25x3x10, row machine 25x2x10

Deload week:
OP: 20x5, 20x5, 20x5, 20x5x10, Chin-up 3x6, curl 5x10
BP: 20x5, 20x5, 25x5, Incline 20x5x10
SQ: 25x5, 30x5, 35x5
DL: 25x5, 30x5, 40x5,  pull machine 25x3x10, row machine 25x2x10