Bigdho/JKurz 5x5

[JKurz1]

Thursday - took the day off to recover...well, not really....did 35 min. of HIIT on the treadmill, some ab and calf work and stretched......

Looks like today is back thickness day..........not sure if I want to go the dead route or heavy dbell/str8 bar row.......I dont want to get f-ed up again like I did with delt using dbells and not being able to increase the weight weekly, so I'll probably hit deads for 5x5 then dbell rows 3 x 8-10

Might hit traps again too........thinking traps on Tuesdays and Friday...Abs on Monday,Thursday...and calves on Wednesday, Saturday.........I need to stop the AM fasted cardio NOW! Plus my sleep has been horrid. My gf's pop just lost his battle with cancer after 13 months of HELL.....ever since he got sick, I sleep for a hour, wake up, sleep for 2....wake up.....sleep for 1, etc.......and everytime I have to PISS.....so, I'm not sure if pissing is waking me up, or nerves......

 

[bigdho]

My brother competes....that's his job..I'm too tall.....my goals are just to put the size I lost while training for a charity tri over the next year....I'm around 190 right now and <7%. Would like to be 220 and 9-10%......I was there before, just got to get that college mindset back.....u?

I'm looking for that damn ab routine, can't find it...I will....

\

You not to tall Im 6'4 and Im going to do it but thats cool none the less. I think that goal will be easy to reach once you change your mind set.


Thanks for lookin for the ab routine

 

[JKurz1]

Well, I also don't have the time....or the schedule........I have the dedication, obviously, but sometimes I'm away on business, with clients, etc.......just be too hard to watch everything to the kcal and focus on my career too....you live the perfect lifystyle bro....but, realistically, there are a handful of +6 footers and 1% of the those are decent.....HOWEVER, you can do it bro...I support ya 110%

 

[bigdho]

Thursday was arm day because I swaped arms with back thickness. It when good I guess Im still early in the 5x5 routine so not a hard workout.

Tris
Close grip press
230/5
230/5
230/5
230/5
230/5
skulls
110/10
110/10
db overheads
80/10
80/10
single hand db press
40/10
40/10
Bis
bb curl
120/5
120/5
120/5
120/5
120/5
preacher
100/10
100/10
incline curl
45 lb dbs
2 sets of 10
Hammers
50lb dbs
2 sets of 10
1 set of consentration curls to burn out @ 40 lb dbs

Like I said not a hard workout but I know soon Ill be singing a different tone.

 

[JKurz1]

YESSSSSSSSSS!!!!!!!!!!!!!!

Needsize comes though!

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

 

[JKurz1]

WHat's on slate for Back today bro?

 

[bigdho]

YESSSSSSSSSS!!!!!!!!!!!!!!

Needsize comes though!

Try this one, this is the only ab exercise I've done for a couple of years now, and it totally transformed my abs Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight. My abs now stick out to the point where I can see them pretty well even when carrying a lot of bodyfat. This was taught to me by a nationally ranked powerlifter, as a means of strengthening my abs to improve my squat, so it has that benefit as well as building wicked looking abs.

That sounds killer!! Thanks bro.

 

[bigdho]

WHat's on slate for Back today bro?

Today Is deads @ 375x5, then t bar rows @ 350 for 2 sets of 10, then bent over rows tom prince style @ 225 for 2 sets of 10, then the freemotion row @ 140 for 2 sets of 10

 

[JKurz1]

I'm going Deads 300 x 5, dbell row 110 3 sets of 8-10, bent row 185 for 2 of 10, then low pull cable 2 sets of 160 for 10..........probably toss in some close grip pulldown and bodyweight hypers for stretch........

then.......reverse - behind back SMith shrugs 4 sets and heavy Dbell x 3

What are TP rows and what time do you train? WHat state are you in? ANy partying on the weekends?

 

[bigdho]

I'm going Deads 300 x 5, dbell row 110 3 sets of 8-10, bent row 185 for 2 of 10, then low pull cable 2 sets of 160 for 10..........probably toss in some close grip pulldown and bodyweight hypers for stretch........

then.......reverse - behind back SMith shrugs 4 sets and heavy Dbell x 3

What are TP rows and what time do you train? WHat state are you in? ANy partying on the weekends?

Oh ya I forgot shrugs. I finish with 6-8 sets of shurgs @ 425 after which I drop to 315 and shurg at the top I hold it for a 5 count.

TP rows are bent over rows except you only bend over to about a 45 degree angle. I train around 2:00 pm when the gym is dead. Im in Northern Indiana. Party.... Whats that???? I work here at the gym 7 days a week about 14 hours a day through the week and 8 or so on the weekends. But as soon as we hit around 1000 members Im done. Then its nothin but bodybuilding for me.