Newspaper's training log

[Newspaper]

Well I figured it was time to start one of these so I can keep of progress. I started half-ass lifting about 2 months ago and have seen so so results. I have a steady routine now with a consistent diet w/ one cheat day a week. At my heaviest I was about 225 and have gotten it down to about 205 but still have a high percentage of BF. I play paintball on a National level and I need to keep my flexibility and stamina. :treadmill:

Goals: Get stronger and leaner

Routine:
Monday: Chest/cardio
Tuesday: Legs
Wednesday: Back/cardio
Thursday: Arms/Shoulders/cardio
Friday: off
Saturday: Heavy Cardio
Sunday: off

[Newspaper]

Saturday 12/13:

Treadmill: 45 minutes 4% incline @ 3.5mph.
-15 minute to the 17 minute: 6% incline @ 8mph
-30 minute to the 32 minute: 4% incline @ 8mph

Sunday: off

[Newspaper]

Monday 12/15:

bench:
-135 x 8
-135 x 8
-150 x 6
-135 x 10

Machine butterflies:
(each arm)
-50 x 10
-60 x 10
-30 x 8 (cut set)
-50 x 10

Incline bench:
-115 x 8
-130 x 8
-135 x 5

Crunches:
-3 x15

[Newspaper]

Tuesday 12/16:

Squats:
-130 x 8 x 3
-150 x 6

Leg extensions:
-75 x 10 x3
-85 x 8

Calf Raises:
-3 x 15

Barbell Lunges:
-65 x 10 x 2
-75 x 8

[Newspaper]

Wednesday 12/17:

Bent over BB rows:
-95 x 8 x2
-105 x 8 x2

Lat Pull downs:
-60 x 8 x 3

Dead Lifts:
-195 x 5
-195 x 5 (mixed grip)

was in and out today, I have a statistics final at 8 am tomorrow and research paper to finish up.

[Newspaper]

Thursday 12/18: Had two finals to study for so i waited and did it on Friday.

Friday 12/19:

French curls:
-45 x 8 x 4

Strait bar curls:
-50 x 8 x 4

Wrist curls:
-40 x 8 x 4

dips:
-3 x 12

[Newspaper]

Monday 12/22:

Bench:
-135 x 8
-145 x 8
-155 x 8
-185 x 2
-200 x 1 (PR)
-205 x 0

Machine Flys:
-60 x 8 x 2
-70 x 5 (cut set ) 30 x 8

Crunches:
-15 x3

totally gassed myself on the bench but, I am happy with it.

[Big Sky Guy]

Good to see you getting it done NP! A PR in there already~!

[Newspaper]

12/23:

Squats:
-95 x 8
-105 x 8
-125 x 8
-140 x 5

Leg extensions:
-80 x 8 x3
-85 x8

BB Lunges:
-95 x 10 x 2

Calf raises:
-3 x 15

[Newspaper]

Good to see you getting it done NP! A PR in there already~!

Thanks Big Sky!

[Newspaper]

12/24:

Bent over BB Rows:
-95 x 8
-105 x 8 x2
-110 x 8

Lat Pull downs:
-70 x 10 x3

Dead Lifts: (mixed grip)
-205 x 5 (very easy for me to move today)
-225 x 5 :woot:

[Newspaper]

12/25:

EZ bar curls:
-60 x 8
-60 x 8 (cut set) 45 x 8
-60 x 8

French Curls:
-45 x 8 x 4

Press downs:
-50 x 8 x 2
-60 x 8 x 2

Wrist Curls:
-40 x 8 x 4

Dips:
-12 x 3

[Newspaper]

12/29:

Bench:
-135 x 10
-145 x 8
-155 x 8
-185 x 3

Incline Bench:
-95 x 10
-105 x 10
-115 x 8

Machine Flys:
-50 x 12 x 2
-60 x 10
-70 x 8

Dips:
-3 x 10

Leg Lifts:
-3 x 12

[matt1990]

Looking good in here bro!!! Nice job on the bench press and your deads. Keep up the good work.

Stay Strong & Have Faith,

Sej'~

[Newspaper]

12/30:

Squats:
-95 x 10
-115 x 10
-150 x 8

Leg extensions:
-80 x 10 x 2
-95 x 8
-105 x 8

DB Lunges:
(30's)
-2 x 10
(35's)
-1 x 10

Calf raises:
-3 x 15

Leg Press: (First time doing these)
-135 x 10 x 2
-185 x 8 x 2

[Newspaper]

Looking good in here bro!!! Nice job on the bench press and your deads. Keep up the good work.

Stay Strong & Have Faith,

Sej'~

Thank you for the kind words. I am trying to get strong but, I will always have faith.:)

[Newspaper]

12/31:

Bent over BB Rows:
-95 x 12
-105 x 10 x2
-125 x 8

Lat Pull downs:
-60 x 12
-70 x 12 (cut set) 40 x 12
-80 x 12

Dead Lifts: (mixed grip)
-205 x 5 x 2
-235 x 5

Sit ups:
-15 x 3

[Hidngod]

Happy New Year!

[Newspaper]

1/1:

EZ bar curls:
-55 x 8 x 2 (cut set) 45 x 8
-65 x 8

French Curls:
-50 x 12 x 4

DB Curls:
-30 x 8 x 3

Wrist Curls:
-40 x 8 x 4

Dips:
-12 x 4

[matt1990]

Looking good in here man! Everything is making an increase and your definitely moving up rather fast bro! Good things are sure to come for you and your lifting career bro.

Stay Strong & Have Faith,


MatT~

[Newspaper]

Looking good in here bro!!! Nice job on the bench press and your deads. Keep up the good work.

Stay Strong & Have Faith,

Sej'~

Thanks a lot man. Deads are my favorite lift by far!

[Newspaper]

1/5:

Bench:
-Bar x 25
-135 x 12
-155 x 10
-165 x 5
-135 x 8

Incline Bench:
-115 x 10 x 2
-125 x 8

DB Flys:
-25 x 8 x 4

Crunches:
-3 x 15

[Newspaper]

1/6:

Squats:
-115 x 10
-135 x 10
-165 x 8 :woot:

Leg extensions:
-90 x 10 x 2
-105 x 10
-110 x 10

BB Lunges:
-115 x 5 x 2
-125 x 3 (felt a puling sensation in my groin on the right side so i quit) :rant:

Calf raises:
-3 x 15

[matt1990]

Your really progressing well bro. I bet your excited to see were you will be by the end of the year. Maybe the 300+ marker in both your dead and squat. Also, I would figure you'll have a 200+ bench.

Your killin it bro. Stay Strong & Have Faith,

MatT~

[Newspaper]

1/7:

Pre work out- 7 red blast, 1 tsp of BA.

Bent over BB Rows:
-115 x 8 x 2
-125 x 8 x 2

Lat Pull downs:
-70 x 12 x 3
-80 x 12

Pull-ups:
3 x 5

Dead Lifts: (mixed grip)
-205 x 5
-215 x 5 x 2

Lots of stretching, I am incredibly sore from Monday and Yesterday.

[matt1990]

I know the feeling of being sore...My back is incredibly sore from my deads/squats the other day...Killer feeling!

MatT~

[Newspaper]

Your really progressing well bro. I bet your excited to see were you will be by the end of the year. Maybe the 300+ marker in both your dead and squat. Also, I would figure you'll have a 200+ bench.

Your killin it bro. Stay Strong & Have Faith,

MatT~

Thanks a lot man for your kind words. I can tell a HUGE difference since I cleaned up my diet. I hope I keep progressing like this that is for sure!

[Newspaper]

1/8:

EZ bar curls:
-60 x 8 x 3
-65 x 8

French Curls:
-55 x 12 x 4

DB Curls:
-25 x 12 x 3

Wrist Curls:
-55 x 12 x 4

Shrugs:
-135 x 8 x 4

[Newspaper]

1/12:

Bench:
-Bar x 25
-135 x 12
-155 x 8
-165 x 5
-140 x 7

Incline Bench:
-120 x 10 x 2
-135 x 5

DB Flys:
-25 x 8 x 4

Crunches:
-15 x 3

[Hidngod]

I bet your bench is 250 by years end.
Keep workin, man. You're doing good.

[Newspaper]

I bet your bench is 250 by years end.
Keep workin, man. You're doing good.

thank you for the encouragement Hidngod. It is one of my goals. I am trying to get a 300 squat and a 350 deadlift. I am trying to push myself as hard as I can every time I lift. Getting encouragement like this helps that is for sure :)

[matt1990]

Set the goals high man, even if it seems unreasonable at times, because you may or may not hit that goal, but I can promise you that you'll hit new PR's left and right man. I'll give you an example of what I mean. I've got a race going on with HerDOC to the 550 DL or Squat Club. Will I get there by the end of the year? Probably not, but will I hit some pretty sweet numbers along the way aiming for that goal? You better believe it!

I've also found that this is the best place for encouragment, well that and my lifting partner, but none the less! Keeping killing it and your bench is definitely on the way to being animalistic! You might even surpass HDG haha!

Stay Strong & Have Faith,

MatT~

[Newspaper]

1/13:

Pre-Work out: 7 Red Blast and tsp of BA.

Squats:
-135 x 10 x2
-155 x 10
-165 x 10 (I cheated on the last one but I had it set in my head I was getting 10)

Leg extensions:
-105 x 10 x 2
-110 x 8 x 2

BB Lunges:
-135 x 5 x 3

Standing Calf raises:
-3 x 15 (holding a 25lb weight)

I feel like I am going to :puke: everywhere but it is worth it. Really happy with how today went.

Conditioning starts on Sunday night for paintball. :rant: not looking forward to it.

[Newspaper]

1/14:

Pre work out- 7 red blast, 1 tsp of BA.

Tredmill: 15 minutes
*0-2 min: 2mph 4% incline
*2-12 min: 5mph 4% incline
*12-14 min: 7mph 4% incline
*14-15 min: 2 mph 0% incline

Bent over BB Rows:
-120 x 8 x 2
-125 x 8 x 2

Lat Pull downs:
-70 x 12 x 2
-80 x 12 x 2

Dead Lifts: (mixed grip)
-215 x 5
-245 x 5
-245 x 2 (lost my grip coming up for the 3rd so i let it go)

Pull-ups:
3
3
3
3

Not going to lie, first time I have ever puked from lifting. I walked out of the gym with a smile on my face.. Really happy with today.

[Newspaper]

1/15:

Pre work out: 7 red blast, 1 tsp of BA

EZ bar curls:
-65 x 8 x 3
-65 x 7

BB French Curls:
-60 x 12 x 4

DB Curls:
-30 x 8 x 3

BB Wrist Curls:
-60 x 12 x 4

DB Shrugs:
-95's x 8 x 2

[matt1990]

I'm glad your doing so well bro! Thanks for all the encouragment thus far and I hope to be seeing you in the four plate club sometime in the near future...By the end of the year sounds wonderful haha!

MatT~

[Newspaper]

1/19:

Pre work out: 7 red blast, 1 tsp of BA

Bench:
-Bar x 25
-135 x 12
-155 x 9
-165 x 6
-135 x 7

Incline Bench:
-125 x 8 x 3

DB Flys:
-25 x 8 x 4

Crunches:
-15 x 3

[matt1990]

How do you like the gains you’ve made so far Newspaper? Looks like your progressed pretty well thus far man and your bench is climbing fast!

Awesome work today bro! I know you’ll repping 225 here pretty soon! Remember to Stay Strong & Have Faith brotha!

MatT~

[Newspaper]

1/20:

Pre-Work out: 7 Red Blast and tsp of BA.

Squats:
-Bar x 10
-135 x 10
-155 x 10
-165 x 10
-175 x 8

Leg extensions:
-105 x 12 x 2
-110 x 10 x 2

BB Lunges:
-135 x 5 x 2
-145 x 5

Standing Calf raises:
-3 x 15 (holding a 25lb weight)

Everything felt really heavy today and did not want to move for shit. I guess it is time to start eating more. :dinner:

[Newspaper]

How do you like the gains you’ve made so far Newspaper? Looks like your progressed pretty well thus far man and your bench is climbing fast!

Awesome work today bro! I know you’ll repping 225 here pretty soon! Remember to Stay Strong & Have Faith brotha!

MatT~

Loving the gains so far man. I just hope they keep going like they are. Today was rough, felt like everything weighed 1000000 lbs.

[Newspaper]

1/21:

Had conditioning/Practice last night from 5-9 so I skipped lifting last night and did it today.

1/22:

Pre work out- 7 red blast, 1 tsp of BA.

Pull-ups:
5
5
4
3

Bent over BB Rows:
-120 x 8 x 1
-125 x 8 x 3

Lat Pull downs:
-70 x 12 x 1
-80 x 12 x 3

Dead Lifts: (mixed grip)
-215 x 5 x 3

I have felt like shit all day. My blood sugar has been giving me fits all day today, it is either wayyyy to high, or to low. Fukk diabetes, it is a pain in the ass some days.

[matt1990]

I can tell lol. I've never viewed your posts with such anger haha! Hang in there bro, we all have slumps mah man. Just take some time to sit down, kick back, and mellow out. You'll be fine I promise and awesome job on those works out bud especially the Rows/Deads, good numbers!

I, personally, can't do Bent over rows anymore, because of my lower-back, but I envy the people who can, because it used to be a favorite lift of mine.

MatT~

[Newspaper]

1/23:

Pre work out: 7 red blast, 1 tsp of BA

EZ bar curls:
-65 x 8 x 3
-70 x 5

BB French Curls:
-65 x 12 x 4

BB Wrist Curls:
-65 x 12 x 4

Still feel like shit. Going to act like the past two days never happend and start over fresh on Monday. :nod:

[Newspaper]

1/26:

-Pre work out: 7 red blast

Bench:
-Bar x 25
-135 x 8
-155 x 8
-185 x 3
-135 x 7

Incline Bench:
-125 x 10 x 2
-125 x 7
-130 x 7

DB Flys:
-25 x 8 x 4

Crunches:
-15 x 2

Leg lifts:
5 x 2 (hold for 10 seconds)

Push ups:
8
8
8

[Newspaper]

1/27:

Pre-Work out: 7 Red Blast

Squats:
-Bar x 10
-135 x 8
-155 x 10
-185 x 5
-135 x 10

Leg extensions:
-105 x 12 x 1
-110 x 10 x 3

BB Lunges:
-135 x 5
-145 x 5 x 2

Standing Calf raises:
-3 x 15 (holding a 25lb weight)

Yeah son.

[Newspaper]

1/28:

Pre work out- 7 red blast

Bent over BB Rows:
-Bar x 15
-125 x 8 x 4

Lat Pull downs:
-80 x 12 x 3 (cut set) 50 x 15

Dead Lifts: (mixed grip)
-215 x 5 x 2 (moved soooo easy)
-235 x 7 (PR)

Sit-ups:
-2 x 15 (stomach started to cramp up really bad so I stopped)

Yeah son.

[matt1990]

I think its time you took a day to shoot for a PR! Like 300 haha :D Awesome job today, congrats on the pr of 235 for reps, thats indeed respectable brother!

MatT~

[Newspaper]

1/29:

Pre work out: 7 red blast

EZ bar curls:
-65 x 10
-65 x 8
-70 x 5 x 2

BB Shrugs: (2 sets in front, 2 sets behind)
-135 x 12 x 4

BB French Curls:
-70 x 10 x 3 (cut set 45 x 10)

BB Wrist Curls:
-70 x 12 x 3 (cut set 45 x 12)

DB Curls
-25 x 8 x 3

yeah son

[Shae]

Workouts are looking great. Keep up the good work.

[Newspaper]

Workouts are looking great. Keep up the good work.

thank you kind sir. Trying to get to your status some day.

[Hidngod]

:coolugh: Lookin good there, man. Congrats on the PR.

[Newspaper]

:coolugh: Lookin good there, man. Congrats on the PR.

thank you sir

[Newspaper]

2/2:

-Pre work out: 7 red blast

Bench: (no rest between the last 3 sets)
-Bar x 25
-145 x 10
-155 x 7
-185 x 4
-135 x 3
-135 x 4

Incline Bench: (no rest between last 3 sets)
-125 x 10
-135 x 6
-135 x 4
-115 x 6

DB Flys:
-15 x 15 x 3

Crunches:
-15 x 2

Dips:
-(BW+10) x 7
-(BW+25) x 5

[matt1990]

Awesome Job today bro!!!!!!! Bench is coming along great. I'm looking forward to seeing you rep 205 for 5 here in a couple weeks mah man!

Keep killin brother!

Matt~

[Newspaper]

2/3:

Pre-Work out: 7 Red Blast

Parallel box Squats:
-Bar x 10
-135 x 8 x 3
-185 x 1
-205 x 1
-215 x 1 yeah son

Leg extensions:
-110 x 10 x 2
-115 x 8 x 2

BB Lunges:
-145 x 5 x 3

Standing Calf raises:
-3 x 15 (holding a 35lb weight)

Yeah son.

[Newspaper]

2/4:

Pre work out- 7 red blast

DB Rows:
-35 x 15
-45 x 10
-55 x 8
-60 x 8

Lat Pull downs:
-80 x 12 x 3
-90 x 12

Dead Lifts: (mixed grip)
-135 x 5
-235 x 5
-235 x 3
-205 x 10

Pull ups:
4
4
3
3

Sit-ups:
-3 x 15

Yeah son

[Hidngod]

:woot: :poser::taz:

[Newspaper]

2/5:

Pre work out: 7 red blast

EZ bar curls:
-60 x 12
-70 x 8
-70 x 5
-60 x 8 (cut set) 40 x 12

BB Shrugs: (2 sets in front, 2 sets behind)
-145 x 12 x 4

side laterals: (first time doing these)
-20 x 8 x 3

BB French Curls:
-65 x 12 x 3

BB Wrist Curls:
-65 x 12 x 4

DB Curls
-20 x 12 x 3

Calf raises: (holding a 25lb)
-3 x 15

yeah son. Really happy with how this week went.

[Newspaper]

2/9:

-Pre work out: 7 red blast

Bench:
-Bar x 25
-155 x 5
-160 x 5
-165 x 5 x 2
-135 x 7

Incline Bench:
-135 x 5 x 3
-145 x 5 x 2

Dips:
-(BW+25) x 5 x 4

Crunches:
-15 x 3

yeah son.

[matt1990]

Looking good bro! Bench is still progressing well my friend!

[Newspaper]

2/10:

Parallel box Squats:
-Bar x 10
-135 x 5
-155 x 5
-165 x 5 x 2
-135 x 6

Leg extensions:
-110 x 10 x 1
-115 x 8 x 3

BB Lunges:
-145 x 5 x 2
-150 x 5

Standing Calf raises:
-3 x 15 (holding a 35lb weight)

[Newspaper]

2/11:

DB Rows:
-55 x 8 x 2
-60 x 8 x 2

Lat Pull downs:
-80 x 12 x 2
-90 x 12 x 2

Dead Lifts: (mixed grip)
-145 x 5
-245 x 4 (lost my grip)
-245 x 4
-210 x 10

Pull ups:
4
4
4
3

Sit-ups:
-3 x 15

[Newspaper]

2/12:

EZ bar curls:
-60 x 10
-70 x 8 x 2
-60 x 8

BB Shrugs: (2 sets in front, 2 sets behind)
-155 x 12 x 4

side laterals:
-20 x 8 x 3

BB French Curls:
-65 x 12 x 4

BB Wrist Curls:
-Bar x 25
-55 x 15 x 3

Concentration Curls: ( 3 seconds up, 3 seconds down)
-20 x 12 x 3

[Newspaper]

2/16:

Bench:
-Bar x 25
-160 x 5
-165 x 5 x 2
-170 x 5
-135 x 7

Incline Bench:
-135 x 5 x 1
-145 x 5 x 4

Dips:
-(BW+25) x 5 x 2

Crunches:
-15 x 3

Gassed myself on the bench and Incline so I had nothing left for the dips.

[matt1990]

Looking killer bro, glad to see your training progressin!

MatT~

[Newspaper]

2/17:

Parallel box Squats:
-Bar x 10
-155 x 5 x 2
-165 x 5 x 2
-175 x 5
-135 x 11 (really happy with this)

Leg extensions:
-115 x 8 x 3
-120 x 8

BB Lunges:
-155 x 5 x 3

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

[Newspaper]

2/18:

DB Rows:
-25 x 12
-55 x 8
-60 x 8 x 2
-65 x 8

Lat Pull downs:
-80 x 12
-90 x 10 x 3

Dead Lifts: (mixed grip)
-150 x 5
-250 x 5
-255 x 5
-215 x 10
-300 x 1 (PR) :woot:

Sit-ups:
-3 x 15

[Hidngod]

cONGRATS ON THE pr, MAN.
I'll tell you what I saw, keeping in mind I'm not a coach.
1. Your rounded back, but you know that. It looks like you're starting to pull with your hips & lower back, before your upper back engages.
2. The jerk. As I mentioned you seem to lift in 2 phases, but the first part actually jerks against the weight. It looks like you're going to strain something.

I'm sure guys liek RB & BDR could give more constructive advice.

[Newspaper]

2/19:

Strait bar curls:
-45 x 15
-65 x 12 x 2
-70 x 8 x 2

BB Shrugs: (2 sets in front, 2 sets behind)
-160 x 10 x 4

side laterals: (no rest between each set)
-20 x 8 x 3

BB French Curls:
-70 x 12 x 3

BB Wrist Curls:
-55 x 15 x 3
-65 x 12

Concentration Curls: ( 3 seconds up, 3 seconds down)
-25 x 8 x 4

[Newspaper]

2/24:

Bench:
-Bar x 25
-160 x 5
-165 x 5
-170 x 5
-170 x 3

I have had an upper respiratory infection since Friday and tried to give it a go today but I cant quit coughing and puking so, I am going to take the rest of the day

[Newspaper]

2/25:

Parallel box Squats:
-Bar x 10
-160 x 5
-165 x 5 x 2
-175 x 5 x 2
-185 x 5

BB Lunges:
-160 x 5 x 3

Leg extensions:
-120 x 8 x 2
-125 x 8 x 2

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

still feel like shit but i went anyways.

[Shae]

Looking solid in here NP. Keep up the good work.

[Newspaper]

Looking solid in here NP. Keep up the good work.

Thank you sir.

[Newspaper]

2/26:

DB Rows:
-25 x 12
-60 x 10 x 3 (cut set 35 x 10)

Lat Pull downs:
-90 x 10 x 3
-100 x 10

Dead Lifts: (mixed grip)
-135 x 7
-225 x 5 x 3
I concintrated a lot on my form today for these.

Pull ups:
4
4
4
4
3

Sit-ups:
-3 x 15

[Shae]

Nice workout. Looking strong.

[Newspaper]

2/28:

BB Shrugs: (3 sets in front, 3 sets behind)
-145 x 12 x 6

Preacher EZ bar curls:
-45 x 12
-55 x 10 x 2
-60 x 10

BB French Curls:
-75 x 12 x 3
(cut set 45 x 12)

BB Wrist Curls:
-55 x 15 x 2
-70 x 12 x 2

Concentration Curls: ( 3 seconds up, 3 seconds down)
-25 x 10 x 3

Treadmill:
-3.5 mph and 6% incline for 12 minutes.
-6.0 mph and 6% incline for 2 minutes.
-2. 0 mph and 6% incline for 1 minute.

I plan on doing cardio at least 3-5 days a week from now on. I have put it off for long enough.

[Newspaper]

3/2:

Bench:
-Bar x 25
-165 x 5 x 2
-170 x 5
-170 x 3
-135 x 9

Incline Bench:
-145 x 5 x 1
-150 x 5 x 2
-150 x 3 x 2

Dips:
-(BW+35) x 5 x 5

Crunches:
-15 x 3


Treadmill:
-3.5 mph and 6% incline for 12 minutes.
-6.0 mph and 6% incline for 2 minutes.
-2. 0 mph and 6% incline for 1 minute.

[Newspaper]

3/3:

Parallel box Squats:
-Bar x 10
-165 x 5 x 2
-175 x 5 x 2
-185 x 5
-195 x 5

BB Lunges:
-165 x 5 x 3

Leg extensions:
-125 x 8 x 2
-130 x 8 x 2

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

[Newspaper]

3/4:

DB Rows:
-35 x 10
-65 x 8 x 3 (cut set 35 x 10)

Lat Pull downs:
-90 x 10 x 2
-100 x 10 x 2

Dead Lifts:
-135 x 5
-225 x 3
-255 x 3
-275 x 1
-300 x 1
-300 x 1

Sit-ups:
-3 x 15

Treadmill:
-3.5 mph and 6% incline for 12 minutes.
-6.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

really happy with today.

[Newspaper]

3/5:

Preacher EZ bar curls:
-60 x 10 x 3
-65 x 8

BB French Curls:
-75 x 10 x 3

BB Shrugs: (3 sets in front, 3 sets behind)
-150 x 12 x 6

Concentration Curls: ( 3 seconds up, 3 seconds down)
-25 x 10 x 4

Side Lat raises:
-25 x 6 x 3

BB Wrist Curls:
-55 x 15 x 1
-70 x 12 x 2
-80 x 10

[Hidngod]

Gd wrk, yng fllr. I'm spclly mprssd wth th lngs. I cn brly d ny wth no wght, lt alne a smll wmn n my bck.

[Newspaper]

3/9:

Bench:
-Bar x 25
-165 x 5 x 2
-170 x 5
-170 x 3
-135 x 5

Incline Bench:
-145 x 5 x 1
-150 x 5 x 2
-155 x 3 x 2

Dips:
-BW x 3 x 10

Crunches:
-15 x 3

Treadmill:
-3.5 mph and 6% incline for 12 minutes.
-6.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/10:

Parallel box Squats:
-Bar x 10
-165 x 5
-175 x 5 x 2
-185 x 5
-205 x 5

BB Lunges:
-170 x 5 x 3

Leg extensions:
-130 x 10 x 3
-135 x 8

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

stationary Bike:
-30 minutes

[Newspaper]

3/11:

DB Rows:
-35 x 10
-55 x 12 x 4

Dead Lifts:
-135 x 7
-205 x 5 x 2
-225 x 3 x 2

Lat Pull downs:
-90 x 10 x 1
-100 x 8 x 3

Pull Ups:
5
4
4
4
3

Sit-ups:
-3 x 15

[Newspaper]

3/12:

Preacher EZ bar curls:
-60 x 10 x 3
-70 x 8 (cut set 45 x 12)

BB French Curls:
-75 x 12 x 3

BB Shrugs: (3 sets in front, 3 sets behind)
-155 x 12 x 6

Side Lat raises:
-25 x 6 x 4

Concentration Curls: ( 3 seconds up, 3 seconds down)
-25 x 10 x 4

BB Wrist Curls:
-65 x 10 x 1
-75 x 12 x 2
-80 x 10 x 2

Treadmill:
-3.5 mph and 6% incline for 12 minutes.
-6.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/16:

Bench:
-Bar x 25
-165 x 5
-170 x 5
-185 x 3 x 2
-205 x 1 (PR)

Incline Bench:
-135 x 12
-135 x 8
-135 x 10

Dips:
-BW x 3 x 10

Crunches:
-15 x 3

Treadmill:
-3.5 mph and 6% incline for 12 minutes.
-6.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/17:

I went and walked 18 holes this morning. Shot an 83 which i was pretty happy with for it being the first time out this year. I have easily added 10+ yards with each club since I started lifting.

Parallel box Squats:
-Bar x 10
-175 x 5 x 2
-185 x 5
-205 x 5
-215 x 3
-225 x 3

Leg extensions:
-130 x 10 x 3
-135 x 10

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

called it quits cause I have a shit ton of studying to do. Overall I am pretty happy with today and how I am progressing. Hoping to see 1000 total for the big 3 by the end of the year.

[Newspaper]

3/19:

Front close grip pulldowns
-70 x 15
-80 x 12 x 2
-90 x 12

Shrugs (3 front, 3 behind)
135 x 20 x 6

Upright BB rows: (first time doing these)
-Bar x 15
-65 x 15
-75 x 10 x 2

Lat pulldowns
-90 x 10 x 3
-100 x 10

Treadmill:
-3.5 mph and 6% incline for 12 minutes.
-6.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/21:

Preacher EZ bar curls:
-25 x 20
-60 x 12 x 3
-70 x 10 (cut set 45 x 12)

Tricep dips:
BW x 12 x 3

Concentration Curls: ( 3 seconds up, 3 seconds down)
-30 x 8 x 4

BB Wrist Curls:
-45 x 15 x 1
-75 x 12 x 1
-80 x 10 x 2
-85 x 10 x 1

Treadmill:
-3.6 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/23:

Parallel box Squats:
-Bar x 10
-185 x 5 x 2
-205 x 5
-215 x 5 x 2

BB Lunges:
-170 x 5 x 3

Leg extensions:
-130 x 10
-135 x 10 x 3

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

Treadmill:
-3.6 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[matt1990]

How are you liking those Box Squats and good to see you killin it!!!

matT~

[Newspaper]

How are you liking those Box Squats and good to see you killin it!!!

matT~

Loving them man! Thanks for the visit bro!

[Newspaper]

3/24:

Bench: (POR)
-Bar x 25
-165 x 5 x 5

Incline Bench: (POR)
-140 x 5 x 5

Dips:
-BW+25 x 3 x 10

Core stuff:
Don't really remember what all i did today.

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.1 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/25:

Front close grip pulldowns
-80 x 12 x 2
-90 x 12
-100 x 12

Upright BB rows:
-65 x 10
-75 x 10 x 2
-80 x 10

Shrugs (3 front, 3 behind)
155 x 12 x 6

Dead lifts: (really trying to work on my form)
-135 x 5
-185 x 5 x 2
-205 x 5 x 2

Lat pulldowns:
-100 x 10 x 4

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/26:

Preacher EZ bar curls:
-25 x 20
-60 x 12 x 3
-70 x 12 (cut set 45 x 12)

Tricep dips:
BW x 12 x 3

Concentration Curls:
-30 x 8 x 4

BB French Curls:
-75 x 10 x 3

BB Wrist Curls:
-75 x 15 x 1
-80 x 12 x 1
-85 x 12 x 1
-85 x 16 x 1 (failure)

Treadmill:
-3.6 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/30:

Bench: (POR)
-Bar x 25
-170 x 5 x 4
-135 x 8

Incline Bench: (POR)
-145 x 5 x 5

Dips:
-BW+25 x 3 x 10

Core stuff:

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

3/31:

Parallel box Squats:
-Bar x 10
-185 x 5 x 5

BB Lunges:
-170 x 5 x 3

Leg extensions:
-135 x 10 x 4

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

bike for 30 minutes.

[Newspaper]

4/1:

Front close grip pulldowns
-90 x 12 x 2
-100 x 12 x 2

Upright BB rows:
-70 x 12
-75 x 12
-80 x 10 x 2

Shrugs (3 front, 3 behind)
165 x 12 x 6

Lat pulldowns:
-100 x 12 x 4

Dead lifts:
-185 x 5
-235 x 5 x 2
-250 x 4
-300 x 1

Core stuff

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

4/2:

Preacher EZ bar curls:
-25 x 20
-70 x 8 x 3 (cut set 45 x 12)

Tricep dips:
BW x 15 x 3

Concentration Curls:
-30 x 8 x 4

BB French Curls:
-75 x 12 x 3

BB Wrist Curls:
-75 x 15 x 1
-80 x 12 x 1
-85 x 12 x 1
-85 x 25 x 1 (failure)

Core stuff

Bike for 30 minutes.

[Newspaper]

4/6:

Bench: (POR)
-Bar x 20
-175 x 5 x 4
-135 x 8

Incline Bench: (POR)
-150 x 5 x 4
-150 x 4

Machine Flys:
-50 x 12 x 3

Dips:
-BW x 3 x 15

Push ups:

Core stuff:

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

4/7:

Parallel box Squats:
-Bar x 10
-205 x 5 x 5

BB Lunges:
-170 x 5 x 4

Leg extensions:
-120 x 15 x 4

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Shae]

4/7:

Parallel box Squats:
-Bar x 10
-205 x 5 x 5

BB Lunges:
-170 x 5 x 4

Leg extensions:
-120 x 15 x 4

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.


Great looking workout. :nod:

[Newspaper]

Great looking workout. :nod:


Thanks big guy

[Newspaper]

4/9:

Front close grip pulldowns:
-90 x 12 x
-100 x 12 x 3

Upright BB rows:
-75 x 12 x 2
-80 x 10 x 2

Shrugs (3 front, 3 behind)
165 x 15 x 6

Dead lifts:
-185 x 5
-235 x 5
-250 x 3 x 2

Lat pulldowns:
-100 x 12 x 3

Preacher EZ bar curls:
-25 x 20
-70 x 10 x 3 (cut set 45 x 12)

BB Wrist Curls:
-80 x 12 x 2
-85 x 12 x 1
-90 x 12 x 1

Core stuff

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-6.5 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

Done.

[Newspaper]

4/13:

Bench: (POR)
-Bar x 20
-175 x 5 x 3
-185 x 5
-135 x 8

Incline Bench: (POR)
-135 x 8 x 4

Dips:
-15
-15
-17 (failure)

Push ups:

Core stuff:

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-7.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

4/14:

Parallel box Squats:
-Bar x 10
-215 x 5 x 5

BB Lunges:
-170 x 5 x 4

Leg extensions: (20 seconds between sets)
-120 x 15 x 4

Standing Calf raises:
-4 x 15 (holding a 35lb weight)

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-7.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

4/15:

Front close grip pulldowns:
-50 x 15
-100 x 12 x 4

Upright BB rows:
-75 x 12
-80 x 10
-85 x 10 x 2

Lat Raises:
-25 x 8 x 3

Shrugs (3 front, 3 behind)
135 x 20 x 6

Lat pulldowns:
-80 x 15 x 4

Core stuff

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-7.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

Done.

[Newspaper]

4/16:

rope pushdown:
-40 x 15
-50 x 15 x 2

reversed push downs:
-50 x 10 x 2
-60 x 8

Tricep Dips:
-BW x 3 x 15

Preacher EZ bar curls:
-70 x 10 x 4
-25 x 20

Hammer Curls:
-35 x 10 x 2

BB Wrist Curls:
-90 x 15 x 3

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-7.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

Done.

[Newspaper]

4/20:

Bench: (POR)
-Bar x 20
-135 x 12 x 2
-155 x 8

Incline Bench: (POR)
-135 x 10 x 2
-135 x 8 x 2

Incline DB Flys: (full range of motion)
-15 x 12 x 3

Dips:
-15
-15
-18 (failure)

Push ups:

Core stuff:

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-7.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Hidngod]

Hey, man. Good workouts.
Umm, what's POR stand for. (I think it just hit me, Pinkies on rings?)

[Newspaper]

Hey, man. Good workouts.
Umm, what's POR stand for. (I think it just hit me, Pinkies on rings?)

Thank you sir. Yes, it stands for pinkies on the rings. I have a 79" wingspan and it is the only way i can get a good pump in my chest and not my arms.

[Newspaper]

4/21:

Parallel box Squats:
-Bar x 10
-135 x 10
-185 x 8 x 3

BB Lunges:
-135 x 8 x 4

Leg extensions: (20 seconds between sets)
-125 x 12 x 2
-125 x 10 x 2

Treadmill:
-4.0 mph and 6% incline for 12 minutes.
-7.0 mph and 6% incline for 2 minutes.
-2.0 mph and 6% incline for 1 minute.

[Newspaper]

4/23:

front military:
-Bar x 10
-95 x 12 x 2
-115 x 10

3 sets DB rear laterals:
-25 x 8 x 3

DB shrugs (3 sets front and rear for 3)
-165 x 12 x 6

rope push downs:
-50 x 15
-60 x 15 x 2

reversed push downs:
-50 x 10 x 2
-60 x 8

Preacher EZ bar curls:
-75 x 10 x 4
-30 x 20

Hammer Curls:
-30 x 12 x 2

BB Wrist Curls:
-95 x 15 x 3

Core stuff:

Done.

[Newspaper]

5/12:

Incline Bench: (POR)
-115 x 12 x 2
-135 x 10 x 2

Bench: (POR)
-Bar x 10
-135 x 12
-155 x 8
-155 x 5

DB Over head press:
-35 x 10 x 2
-35 x 6

Rope Push downs:
-70 x 12 x 3

Preacher curls:
-70 x 12 x 3
-80 x 10

DB hammer curls:
-20 x 10 x 3

Wrist curls:
-85 x 15 x 3

Core stuff:

[Newspaper]

5/14:

Wide grip pull-ups:
7
7
5
5

Cable rows:
-130 x 10 x 4

Iso-Lateral pull downs:
-95 x 12
-115 x 10 x 2

Iso-Lateral Rows:
-95 x 12
-115 x 12 x 3

DBShrugs:
50's x 12
60's x 12 x 2
65's x 12

[Newspaper]

Week One 5x5

Squats:
-Bar x 10
-95 x 5
-120 x 5
-145 x 5
-165 x 5
-190 x 5

Flat Bench:
-Bar x 10
-85 x 5
-110 x 5
-130 x 5
-150 x 5
-170 x 4.5 (almost had it)

Bent-over rows:
-45 x 5
-60 x 5
-70 x 5
-85 x 5
-95 x 5

Dips:
-3 x 8

Preacher Barbell Curls:
-60 x 8 x 3
-30 x 20

Rope pull-downs:
-60 x 8
-60 x 8
-70 x 8

Core stuff:

[Newspaper]

Week One 5x5

Squats:
-bar x 10
-95 x 5
-120 x 5
-145 x 5 x 2

Incline:
-bar x 10
-85 x 5
-100 x 5
-120 x 5
-135 x 5

Deadlifts:
-160 x 5
-190 x 5
-225 x 5
-255 x 5

BB Shrugs: (3 sets in the front, 3 sets behind)
-155 x 10 x 6

Core stuff:

[Hidngod]

Yer gonna love the 5 x 5.

[Newspaper]

Week One 5x5

Squats:
-Bar x 10
-95 x 5
-120 x 5
-145 x 5
-165 x 5
-200 x 3
-145 x 8

Bench:
-Bar x 10
-85 x 5
-110 x 5
-135 x 5 (130)
-150 x 5
-180 x 3
-135 x 8 (130)

Bent over rows:
-45 x 5
-60 x 5
-70 x 5
-85 x 5
-100 x 5
-70 x 8

BB wrist curls:
-90 x 10 x 3

Core stuff:

[Newspaper]

Week Two 5x5

Squats:
-Bar x 10
-100 x 5
-125 x 5
-145 x 5
-175 x 5 (170)
-195 x 5

Flat Bench:
-Bar x 10
-95 x 5 (90)
-110 x 5
-135 x 5
-155 x 5
-180 x 5

Bent-over rows:
-50 x 5
-60 x 5
-75 x 5
-85 x 5
-100 x 5

Dips:
-3 x 8

Preacher Barbell Curls:
-55 x 12 x 3
-30 x 20

Rope pull-downs:
-60 x 10
-70 x 8
-40 x 15

Core stuff:

[Newspaper]

Week Two 5x5

Squats:
-bar x 10
-100 x 5
-125 x 5
-145 x 5 x 2

Incline:
-bar x 10
-95 x 5 (90)
-105 x 5
-125 x 5
-140 x 5

Deadlifts:
-165 x 5
-195 x 5
-230 x 5
-260 x 3

BB Shrugs: (3 sets in the front, 3 sets behind)
-185 x 8 x 6

Core stuff:

[Hidngod]

How do you like it?
How ya feelin?

[Newspaper]

How do you like it?
How ya feelin?

Loving it man. I was use to more of an isolation work out but, so far so good. The site below is what I am using for my weekly break-downs on my lifts. Thanks for stopping in to say hello! :wavey:


5x5 Calculator (http://www.vicjg.com/aspx/madcowint.aspx)

[Hidngod]

Loving it man. I was use to more of an isolation work out but, so far so good. The site below is what I am using for my weekly break-downs on my lifts. Thanks for stopping in to say hello! :wavey:


5x5 Calculator (http://www.vicjg.com/aspx/madcowint.aspx)

Is there an explanation for this page, somewhere? I'm not sure of the tonnage references

[Newspaper]

Week Two 5x5


Bench:
-Bar x 10
-95 x 5 (90)
-110 x 5
-135 x 5
-155 x 5
-185 x 3
-140 x 8 (135)

Squats:
-Bar x 10
-100 x 5
-120 x 5
-145 x 5
-170 x 5
-205 x 3 (200)
-145 x 8

Bent over rows:
-50 x 5
-60 x 5
-75 x 5
-90 x 5 (85)
-100 x 5
-75 x 8

BB wrist curls:
-95 x 10 x 3

Hammer curls:
-30 x 12 x 2

Core stuff:

[Newspaper]

Week Three 5x5

Squats:
-Bar x 10
-100 x 5
-125 x 5
-150 x 5
-175 x 5
-200 x 5

Flat Bench:
-Bar x 10
-95 x 5 (90)
-115 x 5
-140 x 5
-160 x 5
-180 x 5

Bent-over rows:
-50 x 5
-65 x 5 (60)
-75 x 5
-90 x 5
-105 x 5 (100)

Hammer curls:
-30 x 12 x 2

Preacher Barbell Curls:
-60 x 12 x 3
-30 x 20

Core stuff:

[Newspaper]

Week Three 5x5

Incline:
-bar x 10
-95 x 5 (90)
-110 x 5
-125 x 5
-145 x 5 (140)

Squats:
-bar x 10
-100 x 5
-125 x 5
-150 x 5 x 2

Deadlifts:
-170 x 5
-200 x 5
-235 x 5
-265 x 5 :woot:

BB Shrugs: (3 sets in the front, 3 sets behind)
-195 x 8 x 6

Core stuff:

[Newspaper]

Week Three 5x5

Squats:
-Bar x 10
-100 x 5
-125 x 5
-150 x 5
-175 x 5
-205 x 4 (205 x 3)
-150 x 8

Bench:
-Bar x 10
-95 x 5 (90)
-115 x 5
-140 x 5
-160 x 5
-185 x 3
-160 x 5 (140) This should have been 140 x 8 not 160. oops.
-160 x 3

Bent over rows:
-50 x 5
-65 x 5
-75 x 5
-90 x 5
-105 x 5
-95 x 8 (75)

BB wrist curls:
-95 x 12 x 3

Hammer curls:
-30 x 12 x 2

[Newspaper]

Week Four 5x5

Flat Bench:
-Bar x 10
-95 x 5
-120 x 5
-140 x 5
-165 x 5
-185 x 5

Squats:
-Bar x 10
-105 x 5
-135 x 5 (130)
-155 x 5
-185 x 5 (180)
-205 x 5

Bent-over rows:
-50 x 5
-65 x 5 (60)
-80 x 5
-95 x 5 (90)
-105 x 5 (100)

Preacher Ez bar Curls:
-65 x 12 x 3
-30 x 20

rope pull downs:
-40 x 12
-50 x 12 x 3 (cut set 30 x 15)

Core stuff:

[Newspaper]

Week Four 5x5

Incline:
-bar x 10
-95 x 5
-115 x 5 (110)
-135 x 5 (130)
-150 x 5 (145)

Squats:
-bar x 10
-105 x 5
-135 x 5 (130)
-155 x 5 x 2

Deadlifts:
-170 x 5
-205 x 5
-240 x 5
-275 x 5

BB Shrugs: (3 sets in the front, 3 sets behind)
-205 x 8 x 6

Core stuff:

[Hidngod]

The site below is what I am using for my weekly break-downs on my lifts.
5x5 Calculator (http://www.vicjg.com/aspx/madcowint.aspx)
Is there an explanation for this page, somewhere? I'm not sure of the tonnage references

:dunno:

Good lookin workouts, there. How are you feeling, effort wise?

[matt1990]

Looking good bro! I've embarked on the 5x5 train as well and I'll be sure to meet you at the end of this Journey with new PRS! reached and goals SMASHED!

matt~

[Newspaper]

Week Four 5x5

Bench:
-Bar x 10
-95 x 5
-115 x 5
-140 x 5
-165 x 5
-190 x 3 rpr
-140 x 8

Squats:
-Bar x 10
-105 x 5
-135 x 5 (130)
-155 x 5
-185 x 5 (180)
-210 x 3 rpr
-155 x 8

Bent over rows:
-50 x 5
-65 x 5
-80 x 5
-95 x 5
-110 x 5 (105 x 3)
-95 x 8 (80)

BB wrist curls:
-100 x 12 x 3

Hammer curls:
-30 x 12 x 2

Done.

[Newspaper]

:dunno:

Good lookin workouts, there. How are you feeling, effort wise?

Sorry about that, I am not really to sure about the tonnage references either to be honest. One of the trainers at my gym helped me set up mine. I just left the tonnage cutoff at 60% like he suggested :whistler:. I can not really complain though, I am seeing really good results from it. Effort wise I am feeling really well, it took a few weeks to get use to it but I am loving it. I quit running when i started the 5x5 and started playing basketball for at least two hours twice a week for my cardio. Thanks for stopping in though! :wavey:

[BigJimCalhoun]

Workouts looking good. I have done the 5x5 and really enjoyed it. Due to back injuries I am now doing the front squat instead of the back squat.

[Newspaper]

Week Five 5x5

Squats:
-Bar x 10
-105 x 5
-135 x 5 (130)
-160 x 5
-185 x 5
-210 x 5

Flat Bench:
-Bar x 10
-100 x 5
-120 x 5
-145 x 5
-170 x 5
-190 x 5 :woot:

Bent-over rows:
-55 x 5
-65 x 5 (60)
-85 x 5 (80)
-95 x 5 (90)
-110 x 5 (105)

Preacher Ez bar Curls:
-70 x 12 x 3
-35 x 20

rope pull downs:
-40 x 12
-50 x 12 x 3 (cut set 30 x 15)

Core stuff:

[Newspaper]

Workouts looking good. I have done the 5x5 and really enjoyed it. Due to back injuries I am now doing the front squat instead of the back squat.

Thanks a lot big guy. I am loving the 5x5 so far. Is there an advantage to doing front squats instead of back squats?

[Newspaper]

Week Five 5x5

Incline:
-bar x 10
-95 x 5
-115 x 5
-135 x 5
-155 x 5 (150)

Squats:
-bar x 10
-105 x 5
-135 x 5 (130)
-160 x 5 x 2

I was supposed to do deadlifts today but, I jammed the shit out of my finger last night playing basketball and i cant really grip around the bar. I am gonna do them on saturday or Sunday when i lift again.

Bent-over rows:
-55 x 5
-65 x 5
-80 x 5
-95 x 5 (90)
-110 x 3
-95 x 8 (80)

BB Shrugs: (3 sets in the front, 3 sets behind)
-205 x 8 x 6

Core stuff:

[Newspaper]

Week Five 5x5

Bench:
-Bar x 10
-95 x 5
-120 x 5
-145 x 5
-170 x 5
-200 x 3 rpr
-145 x 8

Squats:
-Bar x 10
-105 x 5
-135 x 5 (130)
-160 x 5
-185 x 5
-215 x 3 rpr
-160 x 8

Bent-over rows:
-55 x 5
-65 x 5
-80 x 5
-95 x 5 (90)
-110 x 3
-95 x 8 (80)

BB wrist curls:
-100 x 12 x 3

Hammer curls:
-30 x 12 x 2

Ez Bar curls:
-40 x 20 x 2

Done.

[Newspaper]

Week six 5x5

Flat Bench:
-Bar x 10
-100 x 5
-125 x 5
-150 x 5
-170 x 5
-200 x 3
-200 x 2 (felt super heavy)

Squats:
-Bar x 10
-110 x 5
-135 x 5
-160 x 5
-190 x 5
-215 x 5

Bent-over rows:
-55 x 5
-70 x 5
-85 x 5 (80)
-95 x 5
-110 x 5

Preacher Ez bar Curls:
-70 x 12 x 3
-35 x 20 x 2

rope pull downs:
-40 x 12
-50 x 12 x 3 (cut set 30 x 15)

Core stuff:

[Newspaper]

Week Six 5x5

Incline:
-bar x 10
-100 x 5
-115 x 5
-135 x 5
-160 x 5 (155)

Squats:
-bar x 10
-110 x 5
-135 x 5
-160 x 5 x 2

Dead Lifts:
-180 x 5
-215 x 5
-250 x 5
-290 x 2 (was super heavy and I struggled to get these off the floor):(

BB Shrugs: (3 sets in the front, 3 sets behind)
-215 x 8 x 6

Core stuff:

[Newspaper]

Week Six 5x5

Bench:
-Bar x 10
-100 x 5
-125 x 5
-150 x 5
-170 x 5
-205 x 3 rpr
-150 x 8

Squats:
-Bar x 10
-110 x 5
-135 x 5
-160 x 5
-190 x 5
-220 x 3 rpr
-160 x 8

Bent-over rows:
-55 x 5
-70 x 5
-80 x 5
-95 x 5
-110 x 3
-95 x 8 (80)

BB wrist curls:
-100 x 12 x 3

Hammer curls:
-35 x 12 x 2

Ez Bar curls:
-40 x 20 x 2

Done.

[Newspaper]

Week seven 5x5

Flat Bench:
-Bar x 10
-100 x 5
-125 x 5
-150 x 5
-175 x 5
-205 x 3
-205 x 2

Squats:
-Bar x 10
-110 x 5
-140 x 5
-165 x 5
-195 x 5
-220 x 5

Bent-over rows:
-55 x 5
-70 x 5
-85 x 5
-100 x 5
-115 x 5

Preacher Ez bar Curls:
-75 x 10 x 3
-40 x 20

Core stuff:

[Newspaper]

Week Seven 5x5

Incline:
-bar x 10
-100 x 5
-120 x 5
-140 x 5
-160 x 5

Squats:
-bar x 10
-110 x 5
-140 x 5
-165 x 5 x 2

Dead Lifts:
-185 x 5
-220 x 5
-260 x 5
-295 x 2 (295 x 5)

Rope pull downs:
-50 x 12 x 2
-60 x 12 (cut set 30 x 15)

BB Shrugs: (3 sets in the front, 3 sets behind)
-215 x 10 x 6

Core stuff:

[Newspaper]

Week Seven 5x5

Bench:
-Bar x 10
-100 x 5
-125 x 5
-150 x 5
-180 x 5
-210 x 1 pr (210 x 3)
-210 x 1
-210 x 2 rpr
-150 x 8

Squats:
-Bar x 10
-110 x 5
-140 x 5
-165 x 5
-195 x 5
-225 x 3 rpr
-165 x 8

Bent-over rows:
-55 x 5
-70 x 5
-85 x 5
-100 x 5
-115 x 5 (115 x 3)
-100 x 8 (85)

BB wrist curls:
-105 x 12 x 3

Hammer curls:
-35 x 12 x 2

Not really happy with how i had to do the 210 x 3 set but, o well.

Done.

[Newspaper]

Week eight 5x5

Flat Bench:
-Bar x 10
-105 x 5
-130 x 5
-155 x 5
-180 x 5
-210 x 3
-210 x 2

Squats:
-Bar x 10
-115 x 5
-140 x 5
-170 x 5
-205 x 5
-225 x 5

Bent-over rows:
-60 x 5
-70 x 5
-85 x 5
-100 x 5
-115 x 5

Preacher Ez bar Curls:
-75 x 12 x 3
-40 x 20(cut set)

Core stuff:

[Newspaper]

Week eight 5x5

Incline:
-bar x 10
-105 x 5
-125 x 5
-145 x 5
-165 x 5

Squats:
-bar x 10
-115 x 5
-140 x 5
-170 x 5 x 2

Dead Lifts:
-190 x 5
-225 x 5
-265 x 5
-300 x 2 (300 x 5)

BB Shrugs: (3 sets in the front, 3 sets behind)
-215 x 12 x 6

Rope pull downs:
-50 x 12
-60 x 12 x 2 (cut set 30 x 15)

wide grip Pull ups:
-2 x failure

Core stuff:

[Newspaper]

Week Eight 5x5

Bench:
-Bar x 10
-105 x 5
-130 x 5
-155 x 5
-180 x 5
-210 x 3
-155 x 8

Squats:
-Bar x 10
-115 x 5
-140 x 5
-170 x 5
-200 x 5
-230 x 3 rpr
-170 x 8

Bent-over rows:
-60 x 5
-70 x 5
-85 x 5
-100 x 5
-120 x 5 (120 x 3)
-100 x 8 (85)

BB wrist curls:
-110 x 10 x 3

Hammer curls:
-35 x 12 x 2

Done.

[Newspaper]

Week nine 5x5

Flat Bench:
-Bar x 10
-105 x 5
-135 x 5
-160 x 5
-185 x 5
-210 x 3 (210 x 5)
-215 x 2

Squats:
-Bar x 10
-115 x 5
-145 x 5
-175 x 5
-205 x 5
-230 x 5

Bent-over rows:
-60 x 5
-75 x 5
-90 x 5
-105 x 5
-120 x 5

Preacher Ez bar Curls:
-80 x 10
-80 x 8 x 2
-40 x 20(cut set)

Core stuff:

[Shae]

I can see the 5x5 is helping you make great improvements on your strength. That is great to see NP. Keep up the great work.

[Newspaper]

Week Nine 5x5

Incline:
-bar x 10
-105 x 5
-125 x 5
-145 x 5
-170 x 5

Squats:
-bar x 10
-115 x 5
-145 x 5
-175 x 5 x 2

Dead Lifts:
-195 x 5
-230 x 5
-270 x 5
-300 x 5 (305 x 5)

BB Shrugs: (3 sets in the front, 3 sets behind)
-215 x 12 x 6

Rope pull downs:
-50 x 12
-60 x 12 x 2 (cut set 30 x 15)

wide grip Pull ups:
-2 x failure

Core stuff:

[Newspaper]

I can see the 5x5 is helping you make great improvements on your strength. That is great to see NP. Keep up the great work.

Thanks a lot big guy.