SouthernLord

how you been bro?

Happy New Year back at ya!

Dude I have been wondering where the hell U were. Your team is in the Championship Again, sorry bro, big 12 is gonna surprise alot of the nation. I recommended Glossary to my friend who is abundant in music taste. Anyway, yeah I've been listening to alot of MogWai, Scottish postmodern rock band. It always resonates with me during the holidays.

Yeah, dude I have not worked out in 7 weeks due to well, I got lazy and graduated, Thanxgiving, Holidays gorge diet, been drinking tallboys, and Coors light and getting drunk during football games. I've put on 13lbs of fat in 7 weeks of no training and gorging.

January 1 it is get back to the 12% i'm normally at, as well as actually make gains I wanna get from 170 12% to like 180 and around 9/10ish% bf. Gonna supplement up and go back to clean diet on the Jan1. I recover pretty quick, so thats good. What the hell U been Up too?

I know U have been making gains due to your regimented yet laid back style. U ever gonna take advantadge of getting checked Out?

I'm always glad to hear from my boy Southern. I've been listening to some SunKillMoon as of late as well. Good stuff.
I may PM u later for supplement questions... Lata great Bro.

Merry Christmas Bro!

have a merry christmas my good friend

Happy holidays bro!

Happy holidays bro!

3 day a week 5/3/1 program

Week 1 = 3 sets of 5 reps
Week 2 = 3 sets of 3 reps
Week 3 = 5/3/1
Week 4 = deload, 3 sets of 5 reps

Percentage setup:

Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps

the cycle:

Week 1-

mon - military press
wed - deadlifts
fri - flat bench

Week 2-

mon - squats
wed - military press
fri - deadlifts

Week 3
mon - flat bench
wed - squats
fri - military press

Week 4
mon - deadlifts
wed - flat bench
fri - squats

Accessory Work :

MILITARY PRESS DAY -

delt / chest exercise - pick one of the following : 3-5 sets of 6-20 reps -

side db raises
db incline press
db flat bench
weighted dips
blast strap pushups

rear delt / trap exercise - pick one of the following for 3-5 sets of 10-25 reps -

barbell shrugs
db rear delt raises
face pulls
db power cleans
band pull aparts

DEADLIFT DAY -

Pos. chain / Ham exercise - pick one of the following for 3-5 sets of 5-30 reps -

kettelbell swings
leg curls
back extensions
glute ham raises
pullthroughs

Abs / Obliques exercise - pick one of the following for 3-5 sets of 10-50 reps -

ab wheel rollouts
situps
hanging leg raises
weighted crunches
side bends

FLAT BENCH DAY -

delt / chest exercise - pick one of the following for 3-5 sets of 6-20 reps -

pushups
incline bench
machine military press
upright rows
side db raises

lat exercise - pick one of the following for 3-5 sets of 6-30 reps -

chinups/pullups
pulldowns
db rows
chest supported rows
pulley rows

SQUAT DAY :

Quad exercise - pick one of the following for 3-5 sets of 6-20 reps -

bulgarian split squats
lumberjack squats
hack squats
front squats
leg presses

Abs / obliques exercise- pick one of the following for 3-5 sets of 10-50 reps -

weighted situps
hanging leg raises
ab wheel rollouts
weighted crunches
side bends

Aw man thanks bro. You know I think you're the shizzle bro. Thanks to that shoulder exercise you gave me I can lift heavy assed weights again LOL. Take care broski!

Happy Thanksgiving bro!