Drbones training journal (modified 5x5)

[DrBones]

OK...

I havn't posted my progress on here for a while.. so I figure I might as well start tossing it up again.. helps me keep track of my weights...

Im currently around 197 lbs at 5'10. Somewhere around 15% BF I'm trying to lean down slowly while simultaneously gaining strength... I know its hard.. but we'll give it a few more weeks and see what happens

I'm basically doing 5x5 but on chest and back i do 3 sets of 5, and shoulders and legs i do 5x5.... with the rest of the coresponding sets 5x5 style.

Anyways.. heres today workout

Tues March 25/03
Back

Rack Deads from below the knee with super thick bar
2 sets of 4 with 345 <-- I think this is a PR... couldn't get a fifth rep because its so damn hard to hold onto this bar
1 set of 8 with 225 <-- Switched to a lighter weight because the thick bar was making me strain my neck trying to hold on... will use the thinner bar next week


Wide Grip Chinups
1 set of 8 with body weight
2 sets of 7 with body weight

I did 3 sets of 8 last week... Rack deads really whiped me


Chest supported bent over Rows
3 sets of 10 with 2 45 lb plates <--- SUper easy

Seated Rows
1x6x180
1x6x185 PR!

25 minutes moderate intensity cardio on eliptical trainer


Its been about 12 hours and Im aching already... Traps really took it hard today

 

[st8k_lover]

Great job on the PR's.


Peace

 

[Sebass67]

Aww...ur a big pussy...
Just yanking ur chain bro..
Keep up the good work and..
No u ain;t catching me...

 

[DrBones]

Aww...ur a big pussy...
Just yanking ur chain bro..
Keep up the good work and..
No u ain;t catching me...

Awww Sherman...... I'm gunna have to take you out in the mosh pit at arts county fair...
I got a lower center of gravity
That fire you lit under my ass... its burning really bad... I hope its not a hemroid... lol... I got the AOK to squat again today... gotta start light at 225... but I'm gunna catch you!

Its sad that we've taken this public.. lol

 

[gettinlarger]

Lookin forward to seeing your progress man. Those PRs are good bro. Keep it up.

 

[DrBones]

Lookin forward to seeing your progress man. Those PRs are good bro. Keep it up.

Thanks man... Tomorrow night is Delts/bis/tris...
I'm EXCITED.. Going to try and nail 5 sets of 5 on seated militaries with 155... In my head its already done!

 

[Lee]

nice prs man, good luck on yer military, sounds rough

 

[Sebass67]

Awww Sherman...... I'm gunna have to take you out in the mosh pit at arts county fair...
I got a lower center of gravity
That fire you lit under my ass... its burning really bad... I hope its not a hemroid... lol... I got the AOK to squat again today... gotta start light at 225... but I'm gunna catch you!

Its sad that we've taken this public.. lol

Sad? u would call this sad...maybe for u...yeah i am being a jerkass...again.
Stupid BENCH!!!! ARGH...off to the gym to do some heavy dips and skull crushers...

Anyhow, i just shaved my head and resemble my good old friend from full metal jacket...

 

[DrBones]

You still plan on growin the goat there sebastian?

That would look MEAN

 

[Sebass67]

Thinking about it...lol...now all i need is a flame coloured toque and i would be like Voghepol(sp?)
Only thing is i am not even half as strong...then can call me Mini Chuck...

 

[DrBones]

Guess what Sebass... I'm gunna leave you in the dust on shoulders pretty quick here

Todays workout was pretty decent.... Got a couple new PRs.. but my wrists are killing me...

Today was delts/bis/tris

Seated Military press
4x5x155 <-- went up like It was fresh air... 160 should be cake!
1x6x155 <-- 5 reps went up so easy, i figured I might as well crank out a bonus rep

Incline Side Laterals (harder than normal) 2x8x20's
Reverse flys 2x10x30's

Standing Barbell curls 2x5x100
Close Grip pullups + 25 lbs 2x6

JM presses 1x8x170 New PR
1x6x185 New PR
1x4x185 <--wrists aching

25 min cardio on eliptical trainer

thanks

 

[DrBones]

Legs today...

Doctors said I could squat... I went under the bar, to warm up with 135..... Its not gunna happen... Fuck.. I could still feel something tight in my knee.... I guess Im stuck doing leg presses for a while BOOOOOOOO!

Squats 2 sets of 8 warmups with 135

Knee was being a bitch.. so i decided to do leg presses

Leg presses
1x8x2 plates per side (warmup)
1x8x3 plates per side
1x8x4 plates per side Still super light but i have to watch the knee

Stiff Legged Deadlifts
2x8x215
1x8x220 NEW PR (was planning on doing this weight today for all sets but miscalculated)

Standing Calf Raises
2x10x530

Seated Calf raises
2x10x110

25 min eliptical trainer

 

[DrBones]

March 31/03

I went to wrestlemania last night and had to drive back to good old vancouver last night and got stuck in traffic and stuff.... So i had very little sleep... Still managed to pull off a good workout though

Chest

Incline Barbell bench press
2 sets of 5 @ 205 NEW PR BABY!
1 sets of 4 @ 205 <-- Not quite 5 reps.. boo.. next week its mine!

Flat Dumbell Bench press
1 set of 8 with 95lb dumbells New PR (when after incline)
1 set of 6 with 95lb dumbells

Pullovers
1 set of 8 with 110 lb dumbell
1 set of 6 with 110 lb dumbell

Wierd ab crunching machine
1 set with a 10lb plate on it
1 set with a 25lb plate on it
1 set with a 35lb plate on it

Cuban rotations
2 sets of 10 with 60lbs
1 set of 7 with 60 lbs <--- just burnt out

25 min cardio on eliptical trainer

Was a pretty good workotu all in all... Just finished eating a steak and have 3 sole filets cooking as we speak... yum!

 

[gettinlarger]

Our chest strength is very close bro. Keep going!!

 

[DrBones]

My short term goal is two plates on the bar for inclines for 3 sets...
I'm guessing I should have my goal nailed by mid june.... Got my fingers crossed...
Thanks for the support bud!

 

[DrBones]

Ahhh.. today was back day...
I've decided to give me lower back a rest as rack deads and SLDL both in one week have been making by lower back a little tense... no big deal... will be pulling heavy again by next week.

Today was Back day... I actually weighed myself yesterday and I've leaned up to a solid 191.5lbs... while my strength has been going up constantly... Definitely can't complain about that..

Anyways.. heres my day...

Hyperextensions - Bodyweight * 8 (warmup)

Bent Over rows - 3x6x175 NEW PR i thinkg

Wide Grip pullups - 1x8xbodyweight
2x7xbodyweight

Wide Grip Seated rows
3x6x185 NEW PR!

Chest Supported Wide grip rows
2x7x2 45's and 1 25

30 min eliptical trainer

 

[DrBones]

Grr.. damn board goin down.. gotta repost this

TOday was my day off, but I was looking leaner than usual so I figured why not do a little more cardio to get even leaner?

So I went for a 15 minute run moderate intesity..
FOllowed by 20 min of walking at a 2.5 degree incline at 4.5MPH on my treadmill at home...

Then i scarfed back 3 chicken breasts butterflied with terryaki sauce and a bit of rice.... YUMMY!

 

[DrBones]

April 3/03

Delts/Bis/Tri

Had very limited access too food today so I was a little concerned with how my strength would be.... managed to still pull off some PRs

Seated Military press
4x5x160lbs NEW PR
1x4.5x160lbs Just couldnt lock the damn weight out on the last rep... it totally stalled..

Side lateral raises
2x8x20's

Reverse Flys
2x8x35's new PR

Standing Barbell curls
3x5x100 <-- easy...

weighted close grip pullups
1x6xbodyweight+25
1x4xbodyweight+25
1x3 negatives


JM presses
3x6x165

Tricep pressdowns with rope
1x8x150
1x6x155 NEW PR

No cardio today.. didnt eat enough.. plus i wanted to get some protein in asap... time to go stretch my tris...

 

[DrBones]

-

 

[coolcolj]

Looks like were almost neck to neck with the press

 

[DrBones]

Looks like were almost neck to neck with the press

Thats awesome... I just started overhead pressing again about 2 months ago after taking along time off so my shoulders could recoup.... I'm hoping to be pushing 185 by the end of june... fingers are crossed

 

[DrBones]

April 4/03

Today was legs/speed bench... still can't squat cuz my knee is a bitch...

Leg press
3x6x450

SLDL
3x8x225 NEW PR <-- FUCKING EASY

Seated calf raises
2x10x140

Standing Calf raises
1x10x530

Speed Incline bench
8x3x145 <-- started to slow down on last set.... CNS was raped from SLDL

30 min cardio eliptical trainer

 

[DrBones]

Mon April 7/03

Last night I stayed up too late and I just didnt get enough sleep for today... I was very unmotivated to workout, and my tendon running into my tricep from my elbow has been bugging me lately..... so I decided that next week is going to be a week off.... get refocused and come back hard... I plan on doing cardio all week and eating clean as well... anyways.. here was todays routine.. I mixed it up a little bit to try to entertain myself... lol

Chest
Incline barbell Bench
1x5x205
1x4x204 <-- had to stop... tricep was annoying
1x6x185 (felt like going lighter, tricep was annoying me)

Flat dumbeel bench
1x8x95's Wasnt hard, but elbow was once again pissing me off
1x12x80's Wanted to get at least a pump.. so I kept crankin them out

Incline Flys
3x12x50's

Abs, Decline
1x10x25lb plate
1x6x35lb plate

2x10 leg raises with a pause at top

Cuban rotations
2x10x60lbs
1x8x60lbs

No cardio today...

 

[DrBones]

I stayed up way too late again last night.. but no excuses.. my workout partially suffered and partially was good... Not going to do deads until after my week off next week... Heres what went down today

BEnt over rows
180x6x3 NEW PR... WOOOT!

Wide Grip chins
2x7xbodyweight
1x5 <-- Getting weaker! AHHHH

Chest supported rows
1x7x2 45's and a 25
1x5x2 45's and a 25

Seated cable rows
3x8x190 NEW PR 5 lbs heavier than normal plus 2 more reps per set!

30 min eliptical trainer cardio


Need to get stronger... MUCH stronger....

 

[DrBones]

Didn't train for a couple days due too massive fatigue...
So I went in today and did a little shoulders/legs...
Only thing was I went to a different gym that had different equipment... My shoulder training was kind of gay... but I did it anyways....

April 12/03

Seated military press New PRs... but not what i was hoping for
165x4
165x4
165x4

Leg press
3x5x470 My knee kind of ached...

SLDL
3x8x235 WOOHOO EASY NEW PR!

Some wierd calf machines.. not worth listing

30 min eliptical trainer... moderate intensity

I think i will take a week off next week

 

[DrBones]

I was planning on taking this week off because of my tricep bugging me... well.. I decided to vito that idea and just lower my weights a bit.... I think i may take next week off, followed by an attempt at Animal Masses new DFHT...... Anyways.. heres todays workout

Mon 04/14/03
Chest

Incline Barbell
3x5x185 <-- SUPER DUPER EASY

Flat Dumbell Bench
1x8x95's <-- pretty easy
1x10x85's <-- wanted to let the tricep rest

Pullovers (light)
1x8x95's
1x7x95's <-- elbow bugging me grrrr

Cuban rotations
2x8x65
1x7x65

Decline Crunches
1x10x25 lbs
1x10x35 lbs
1x10 freeweight

30 eliptical trainer

 

[DrBones]

Back day today
Wed April 16/2003 <-- My birthday!

Weighed in at 194 lbs today... feeling bigger... but a little burnt out.. next week is definitely consisting of strictly cardio... my elbow really needs a break...

Hyperextensions
3x10xbodyweight+25

Bent Over rows
1x6x185 NEW PR
2x5x185 Couldn't quite crank out another rep still PR territory!

Wide Grip Chins
1x8xbodyweight
1x8xbodyweight (last two reps were assisted)
1x3xbodyweight wrist popped.. had to stop

Chest support rows (mega wide grip)
1x8x2 45's 1 25 and 1 5
1x7x2 45's 1 25 and 1 5
1x6x2 45's 1 25 1 5 and 1 10

Wide grip seated rows (couldnt remember the weight i used the week before
3x8x185


Felt like I was going to barf at the end.....

 

[DrBones]

Thur April 17/03

Since i took tuesday off I switched around legs and delt/bi/tri day and pushed calfs to delt/bi/tri day...

My knee was feelign pretty good today so i decided to try getting under the bar to squat.... but just the bar... I did 3 sets of warmup with just the bar(45lbs) and they felt pretty clean.. I think i may continue doing these adding 5 lbs a week until i get to around 100 lbs and use this as my leg warmup until my knee feels good enough to squat heavy again... aside from that.. here was my leg workout.. pretty straight and to the point

Leg extensions (kind of knee warmup)
3x10x70lbs <-- I look like a little girl lifing this weight.. lol

Leg press
3x6x475 <-- New pr for reps

SLDL
1x7x245 PR
2x6x245 NEW PR TOO!!!


And then I called it a day... was funny.... I felt like leaving my lunch on the floor from such little work.... Must have been a good one i guess???

 

[gettinlarger]

Man I hope that knee gets better real soon. Must be a bitch not to squat anything heavy. Glad you're doing it light though. Maybe that will strengthen it up some.

Nice work on those stiffies too.

 

[DrBones]

Man I hope that knee gets better real soon. Must be a bitch not to squat anything heavy. Glad you're doing it light though. Maybe that will strengthen it up some.

Nice work on those stiffies too.

Thanks bud! I hope my knees come around soon as well.... I also hope my SLDL keep progressing... they've been flyin up lately...
THanks for the support!

 

[DrBones]

April 18/03

Well.....
Today was my last day before I take a nice week break.... So i decided to really rape my shoulders... got my calfes alright too

Delts/Calfs

Seated military press
2x6x165 NEW PR
1x5x165
1x5x170 (restpaused and nailed an additional 2 reps..so 7 total) ANOTHER NEW PR BABY!
1x8x145

Side Laterals
2x8x20's

Reverse flyes
2x8x35s

Hammer Strength shoulder press
1x8x180 <-- so easy

standing calf raises
2x10x530

Seated Calf Raises
1x8x130

Clean and presses (first time ever trying)
5x1x135 <--- I REALLY like this excercise and plan to continue doing it!


Now Im scarfing back a plate covered with beans and 4 sole filets.... YUMM!

 

[gettinlarger]

Clean and presses (first time ever trying)
5x1x135 <--- I REALLY like this excercise and plan to continue doing it!

Nice. Clean and presses are definitely badass.