DecaBane 5x5 journal

[DecaBane]

Im gonna put my journal up on here hope no one minds, you can post any comments or feed back on here if you wish, or you can just skip it. Any constructive criticism is appreciated.

Stats 22 height about 6'1 weight 178. Goal 200lbs of lean muscle +six pack

BF%-STILL UNCLEAR, havent done a test

August 1, 2003 First day switching over to 5x5
Chest/Bi's/calves


Warmup Bb; Bar-45lbs 15-20 times
Warmup BB; 135lbs 10times
5x5 BB 185LBS (struggled a bit on 4th and 5th rep of last set)
Incline DB 60's 2x8 (was tired both times)
Incline DB FLIES 2x8 first set with 25's second set with 30's

BB curl warmup's....
BB CURL 75lbs 5x5
preacher curls freeweight machine 75lbs 2x8
DB curl's 30lbs 2x8

Standing calf machine
5x15 at 50lbs

Notes: Pump was very nice, weight that I would normaly do after first excersice felt very heavy so that's a good thing. Weekend have off..Monday is Back/Tri. Tue is legs. Thur is shoulders/traps. Friday back to chest and bi's

 

[DecaBane]

NS how do you like the split? I know you like arms on their own seperate days, but I'll give this a try for a couple of months then switch around to your split.

P.S. I take 5g of creatine monohydrate before a workout. used to take glutamine 3 times a week but I cut that out, as from reading threads on other chanells

and still naturally aspirated, (no AS)

(yet...)

DecaBane

 

[needsize]

sounds good so far, keep us updated

 

[Legion Kreinak2]

How long did that workout take you? How much time do you rest between sets?

 

[DecaBane]

overall workout time wasnt recorded. Im guessing anywhere from 45-to an hour. maybe quicker, thats how long I usually take as I work out by myself. for the 5x5 sets I reseted exactly 3 minutes.. the chest sets after not too long about a minute and a half almost 2 minutes.

the 5x5 biceps also rested 3mins..then when I finished the 5x5 I started calves and did one set calves one set bicep. I dont feel that either interferred with the other ones rest. so that helped me speed up the gym time overall.

DecaBane

 

[Legion Kreinak2]

Yeah, it's always good to superset bodyparts that won't interfere with one another to speed up your time in the gym.

 

[DecaBane]

Second day, Monday August 4'th

the scale at my gym must have been off, or I must have not shit today cause I weighed in at 182, which makes me happy, but I couldnt have gained 5 lbs over the weekend...or could I have?

Back/Tri's
Warmup DeadLift bar (45lbs) x10's

2sets of Deadlifts (95lbs) x10's (First time doing deadlifts ever, I stopped because some trainer said even if Im doing it real light, I should use a belt)

5x5 unweighted pullups (weight belt was being used by some cock)
T-BAR @115lbs 2sets 8reps
DB lifts (or bentover DB rows) @75 lbs 2sets 8reps

Tri's warmup close grip bench at 45lbs
warmup close grip bench at 95lbs
5x5 close grip bench at 115lbs (felt real light all the way thought but whatever decided to start off light anyways)

skull crushers 2sets 8reps at 80lbs ez curl bar (second set hurt my shoulder some)

weighted dips with 35lb plate 2sets 8reps

This workout overall was average, just one of those days I guess, couldnt do deadlifts right, and pullups couldnt do weighted,still got a nice pump though.

calves are still sore as hell from friday. Plus side I weighed in at 182..all natural still

DecaBane

 

[DecaBane]

August 5'th Weighed in at 178, the scale at my gym sucks.

shoulders

5x5 BB military press @ 115lbs (got heavy at 3rd set so I dropped to 95lbs) will start at 95lbs next week

side laterals 2x8 25lbs DB

bent over laterals 2x8 @30lbs cables

vertical lifts (traps) with 75's 3x8

shrugs with 75dbs 2x8

 

[DecaBane]

weight 178

chest

5x5 BB chest press 190...today sucked had to stop after second set with shoulder pain...did some DB...going to discontinue BB and do DB

incline DB 2x8 60lbs
incline db flies 2x8 30lbs

biceps
standing BB curl 85lbs 5x5
preacher curl 75lbs 2x8
DB iso 2x8 35lbs