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gettinlarger's Training Journal: 5x5.

gettinlarger

gettinlarger

New member
Back into it. My first time around with this type of routine, I think I started with higher weights than I should have, and my strength plateaued after a few months, even when dropping to 5x3 (started with way too high weights again). After a short cutting cycle for about 2.5-3 weeks, I dropped about 10 pounds, and am ready to aim for big gains in strength and size once again.

Tonight: Shoulders and Bis.

Military press.
1x5 at 135.
5x5 at 145. Light. Used slow, strict movement.

DB Military press.
2x8 with 65s.

Lat raises.
2x10 with 20s.

Barbell curls.
5x5 with 75. VERY light. I have trouble getting strength up in my bis though, so I'm hoping this progressive resistance will really help them.

Preachers.
2x8 with 85. Ha. More weight than my barbells.

DB Curls.
2x8 with 35s.

Added some ab work as well.

I'm happy to be back in this program. It feels really good. Wish me luck!!

Oh, my weight is 171 tonight. I'll weigh myself at the beginning of each week too.
 
Wow... you cut down to 171 from 190 right?
How long do you plan on bulking for this time around?
How tall are you again?
Look forward to reading up on your progress...
 
Your routine looks solid, I cant wait to see how it works this time
 
Bones, I was about 182-183. 171 from 190 in 2 weeks, man, I'd be dead. LOL. I'm 5'9, and planning on bulking until summer. I dunno. This time around I'm planning on keeping a very clean diet, so I may not add much bodyfat, so I may just continue until I feel like cutting again. I'm gonna try to see what works for me.

needsize, thanks for the comments.

swain, thanks to you as well.

Today: Chest and Tris.

I've decided to incorporate some of DCs methods into my 5x5 training. I'm very curious to see what will happen. For example, I cut my 2 secondary exercises down to one, and am using the "extreme" type stretches after each bodypart.

Incline bench.
5x5 at 165. Too easy.

Flat Dbs.
1x8, 1x6 at 90s. Intense.

Extreme stretching. PAIN. I've never felt anything like it.

Close grip press.
5x5 at 145.

Dips.
1x8, 1x6 at +75.

More stretching. More pain.

I've also cut rest periods down and am keeping the negative high. Can't wait to see how this works out for me.
 
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I'm very interested to see how the extreme stretching when combined with the 5x5 turns out. I've been contemplating doing something similar recently too.. but I'll let you be the test monkey :P

Good luck
 
Last night: Back.

Rack deads.
5x5 at 275.

Good Mornings.
1x8 at 135.
1x8 at 155.

Barbell Rows.
2x8 at 155.

Chins.
2x8, 1x6, bodyweight.

I did that stretch where you hang from a pull-up bar with weight hanging from you, and held it ans stretched my lower back. Felt pretty good.

Don't really have too much to say. I just woke up. Haha.
 
Guys...picking and choosing elements of the DC training program and injecting it into the framework of a 5x5 isn't going to do much.

The reason the DC method works so much better than any kind of volume training is the HIGHER FREQUENCY with which similar muscle groups are hit. The static holds, the extreme stretching -- it's all just icing on the cake. And that cake is more frequent training

-casualbb
 
Shoulders/Bis.

Military press.
5x5 at 150.

DB military.
1x9, 1x8 with 70s.

Lat raises.
2x10 with 20s.

BB Curls.
5x5 at 80.

DB Curls.
1x10, 1x8 with 35s.

Rev Curls.
1x10, 1x8 with 60.

Nothing really special about tonight. I'm happy that my militaries are going up easily. And I swear I'm bigger than I was last week.

casualbb, thanks for the heads up. I am going to continue to do the stretches though, as I have a bad habit of not enough stretching in my workouts. This will keep me up on it.
 
Legs tonight.

Squats.
5x5 at 160. Working light for now. Concentrating on strict form.

Leg press.
2x10 with 5 plates on either side.

Lunges.
2x10 with 40s.

By this time, my quads were in mad pain, especially after some much needed stretching.

Ham curls.
1x12 at 70.
1x8 at 80.

Calves, seated.
5x5 with 115. Very slow movements. Lots of pause at the bottom motion. Lots of pain. I loved it.

Standing.
1x8, 1x6 at 100. My calves can't take much more of this slow stuff. Haha.

I'm gonna be in pain tomorrow.
 
Guys...picking and choosing elements of the DC training program and injecting it into the framework of a 5x5 isn't going to do much.

The reason the DC method works so much better than any kind of volume training is the HIGHER FREQUENCY with which similar muscle groups are hit. The static holds, the extreme stretching -- it's all just icing on the cake. And that cake is more frequent training
Click to expand...

Fiirst of all, I think dogcrapps training methods sounds quite amazing and plan on trying them out within the year...

casualbb:

With that said... I fell your being quite closed minded regarding the effectiveness of stetching in another style of training.

Stretching was around long before dogcrapps routine and will be around long after some other cutting edge routine is developed.... It is not an element that can benefit strictly dogcrapp trainees... stretching can and will benefit any one doing any type of routine... Stretching helps loosen up connective tissues.... do you think it only performs its function in a low volume environment? Please explain?

If it is only the icing on the cake for dogcrapps routines, please explain to me why it cannot be icing on the cake for a 5x5 style routine?

Keep on extreme stretching there Gettinglarger...

This isn't meant to be a flame... I just don't see any logic in that statement
Thanks
 
Chest and Tris.

Incline.
5x5 at 170.

Flat Db press.
1x9, 1x6 with 90s.

Stretch.

Close grip press.
5x5 at 150.

Dips.
1x10, 1x8 with +75.

Stretch.

Quick ab work. Couple sets leg lifts, few sets of decline sit ups, very short rest periods, maybe 15 seconds.

Today kind sucked in the sense that I did not eat much at all, but it was good, because all my lifts were greater than last week. And it is time to eat now.
 
good progress
 
I really like your routines!! Looks like you are making progress each week. What is your current weight? Are you back into the 180's?
 
casualbb:

With that said... I fell your being quite closed minded regarding the effectiveness of stetching in another style of training.

Stretching was around long before dogcrapps routine and will be around long after some other cutting edge routine is developed.... It is not an element that can benefit strictly dogcrapp trainees... stretching can and will benefit any one doing any type of routine... Stretching helps loosen up connective tissues.... do you think it only performs its function in a low volume environment? Please explain?

If it is only the icing on the cake for dogcrapps routines, please explain to me why it cannot be icing on the cake for a 5x5 style routine?

Keep on extreme stretching there Gettinglarger...
Click to expand...

What I'm trying to say here is that the extreme stretching is one of the peripheral elements of the program. The main points of DC training are the 1) frequency and the 2) volume. Stretching is just something he tosses on top because it seems like a good idea. I'm not saying it isn't helpful in multiple ways, because it is. But stretching alone doesn't grow muscle. And borrowing this one minor component of the DC plan won't help replicate the gains experienced on the plan.

I have to admit, though, I'm biased against the 5x5 plan. Go ahead and do the stretching. Worst that can happen is you'll spend 20 more minutes in the gym each time you go.

-casualbb
 
And how exactly are u biased against it?
That makes absolutely no sense...if u are against any program or programs don;t pick ones that people are continually getting gains from...

Go find some piece of crap mag like Flex and get biased against the insane volume in some of the programs they advocate instead of this.

And...if u think your program is good...big deal...
Everyone is open to new ideas/exercises and routines.
I plan on trying the program myself.

BTW, replicate what? the gains from the 5X5 program for me have been great.

It seems like all u doggcrap program advocates are only going to hurt the whole idea just by the fact that you put everyone elses program down. Way to go.

I am in a bitchy mood today. So, yeah. Bear with me.
 
Whoa there.

Calm down. I didn't rip on the 5x5, I merely stated my opinion.

By the way, I'm not a DC training plan advocate. I merely think it comes closer to an optimal growth plan than does the 5x5.

I am in a bitchy mood today. So, yeah. Bear with me.
Click to expand...

I am in a patient mood today. So, yeah, I'll bear with you.

-casualbb
 
louden_swain said:
I really like your routines!! Looks like you are making progress each week. What is your current weight? Are you back into the 180's?
Click to expand...

I wish. I'm probably only a couple pounds heavier than I was. I'm trying to eat very very clean, seeing if I can grow while minimizing bodyfat. It's a longshot, but hey, it might work for me. If not ... I'll just eat everything I can, haha.
 
I have to admit, though, I'm biased against the 5x5 plan. Go ahead and do the stretching. Worst that can happen is you'll spend 20 more minutes in the gym each time you go
Click to expand...

Here's what stretching does...

The stretching of a muscle fiber begins with the sarcomere, the basic unit of contraction in the muscle fiber. As the sarcomere contracts, the area of overlap between the thick and thin myofilaments increases. As it stretches, this area of overlap decreases, allowing the muscle fiber to elongate. Once the muscle fiber is at its maximum resting length (all the sarcomeres are fully stretched), additional stretching places force on the surrounding connective tissue. As the tension increases, the collagen fibers in the connective tissue align themselves along the same line of force as the tension. Hence when you stretch, the muscle fiber is pulled out to its full length sarcomere by sarcomere, and then the connective tissue takes up the remaining slack. When this occurs, it helps to realign any disorganized fibers in the direction of the tension. This realignment is what helps to rehabilitate scarred tissue back to health.

When a muscle is stretched, some of its fibers lengthen, but other fibers may remain at rest. The current length of the entire muscle depends upon the number of stretched fibers (similar to the way that the total strength of a contracting muscle depends on the number of recruited fibers contracting). According to SynerStretch you should think of "little pockets of fibers distributed throughout the muscle body stretching, and other fibers simply going along for the ride". The more fibers that are stretched, the greater the length developed by the stretched muscle.


So the actual worse case scenario will be 20 more minutes in the gym, better recovery with less chance of injuries...
 
Whatever...look at the above post.
To assume one thing will only work for one and only one program is a load of crap.

Just sounds like a very ignorant thing to say.

BTW, do u have a post or whatnot that shows what kinds of gains you have got from that program i would certainly go check it out if u are so certain.
 
To assume one thing will only work for one and only one program is a load of crap.
Click to expand...

If you had actually read my post, you would have noticed that I never said that the extreme stretching "works" for the DC training method. I actually said it was a "peripheral element of the program," or something of relatively minor importance. I basically don't think it really does much to augment the gains of either program.

On another note, why are you getting so defensive? I'm not allowed to say that I don't like something? What are you, the thought police?

And no, I'm not going to let you goad me into posting my gains because that's not what this thread is about. I will probably post gains on this board at some point; you will simply have to be patient.

-casualbb
 
Ok...how bout this? Can u at least tell me that u have tried 5X5 or are u just arguing from a theory standpoint?
 
No I haven't tried the 5x5 program. I am arguing from a pure theory standpoint. The only problem is that this discussion leads to me talking about why this program won't grow muscle the fastest, which wasn't what I intended to do.


-casualbb
 
I think that in a sense they are both based on a similiar principle..

Strength=size

If i read the doggcrap post correctly.
BTW, if u haven't tried it, i wouldn;t knock it. My 2cents IMO.
 
Yesterday, Shoulders and Bis.

Military.
5x5 at 155.

DB military.
1x10, 1x8 or 9 (I forget) with 70s.

Lat raises.
2x10 with 20s.

BB Curls.
5x5 with 85.

Preachers.
1x10, 1x8 with 95.

Reverse Curls.
1x10, 1x9 with 65.

Weight's still going up.
 
My fuckin back is hurting me today ...

I don't know why though. I have a few guesses:

Kegs at work
Rack deads last Friday
GMs last Friday
My bed sucks
Sitting in a chair at a computer at work (my other job) can't help it either ...

Probably a combo of a few of these. Let's hope I can squat tonight.
 
Legs.

Squats.
5x5 with 165.
I was fearing intense back pain (as explained above), but I didn't feel a thing. Beforehand, I stretched for about 5 or 10 minutes.

Leg press.
2x10 with 4 plates on either side.
Took it easy, didn't wanna risk anything.

Lunges.
2x8 with 45s.

Quad Stretching.

Calves, leg press machine.
2 sets to failure, heavy weight.

Calves, seated.
2 sets to failure, moderate weight.

I would have done some hamstring exercises, but my back was not ready for SLDLs, and my stomach was feeling pretty upset throughout my workout. I must have eaten something that didn't quite agree with me. I just wanted to get a decent quick workout in.
 
Chest and Tris today.

Incline.
5x5 with 180.

Flat Dbs.
1x11 with 90s.
1x6 with 95s.
1x8 with 85s.

Stretch.

Close grip bench.
5x5 with 160.

Dips.
1x8, 1x6, 1x7 with +75.

Decline skulls.
1x8 with 95.
1x10 with 75.

Stretch.

Very intense day today. I felt really good in there. Weights keep going up.
 
Legs.

Squats.
5x5 at 175

Hacks.
1x20 with one plate on either side.
2x10 with a 45 and a 25

Lunges.
1x9, 1x7 with 50s

Stretching for a couple mins.

Ham curls.
1x10, 1x8 with 80

Calves, standing.
3 to near failure/failure with 150

Calves, leg press.
3 to near failure/failure with 240

First time in the gym since last Thursday. Weighed myself today. Was 1 pound up from last Monday. Yay. I'm continuously working on my squat form, and I think I have it down well. Now, let's get those weights going up!
 
gettinlarger:
When are you gunna put up some update pics... you havnt posted any in a while.... wanna see how those wheels are coming along (you never posted leg shots last time)
 
Chest and Tris tonight.

Flat bench.
5x5 at 225.

Incline DBs.
1x10 with 80s
1x8 with 80s
1x8 with 70s

Stretching

Close grip bench.
5x5 with 165

Dips.
1x10 with +80
1x8 with +80

Stretch.

Short workout tonight. I had a pretty bad headache. It was also around 10:30 when I got out of there, so I was beat. Good, quick, intense workout though.

Hammer, thanks for your comments. Weights are going up every week. I did start low, however, so I'm not surprised. But it does not look like anything is hitting a wall at all soon, so I am happy.

Bones, maybe I'll post some pics soon. I'm sure it's not much of a change from the last ones. Little more cut, but no huge change. I'll take a few leg shots too. Don't get excited though. My legs are horrid.
 
Okay, here are a few pics, as of this morning.

171b65a2818656e5c10ad29b821b7beb.jpg


9da5e738f7d3df88f1de76b23b91f378.jpg


d34585dd793625ee16268a5859aceb6b.jpg


85fb441d68c64267c6b21ebce1ad5ad2.jpg


860166c1fa867e1acb6098a48d7787c3.jpg


Any and all criticism is welcome.
 
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What the hell?!

I think your thighs are better than horrid, Gettin'. They're pale, but you're obviously doing something about their size :)

This might break badly with a progressive 5x5 program, but the very best thing I've ever done for thighs is a superset of leg extensions with leg presses, both to total failure and beyond when possible, about once a week (often alternating with heavy squat-oriented workouts). I'm definitely of the opinion that hard work + extreme pumping [should] = appreciable growth, and I've experienced thigh pumps with just one of these supersets that go beyond even brutal 20-rep squat sets.

I'm also of the opinion that pre-exhaustion style supersets aren't great after you repeat the workout ~5-8 times. I used them exclusively for almost six months and added probably 200 lbs. to my deep leg presses (perhaps more; the machine only holds 945), but even continuous strength gains don't necessarily correlate to growth. I think different stimuli are best for the latter which, of course, entails going back to very heavy straight sets.

Try one of those supersets sometime just to see how sore it makes you, though. I always keep the reps on the leg press below 8, perferably less than 6. At first it might seem as if it's simply really hard cardio, but a day or two afterwards, you'll curse me :)

Good progress, btw. Sorry to sidetrack you with all this other stuff. I have a couple other thoughts but'll hold off for the time being!

Keep it up.
 
your strength seems to be going up pretty well
 
Here's an older pic. I look basically the same, just lower bodyfat.

f859b4021461a4bd88f41136d6f937e0.jpg


In a few months I'll post more, when I know I'll have some more size.
 
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Back tonight.

Rack deads.
1x5 with 285
4x5 with 295
Easy.

BB Rows.
5x5 with 165.

Chins.
2x7 with +35
1x10 with just bodyweight

Rev. Hypers.
1x20, 1x15, 1x12 with +25

Not much volume, but I am in pain tonight.
 
Gettinlarger,

It is obvious that you are working very hard. You are building a nice base. It also appears that you shed some unwanted bodyfat. Keep up the good work!
 
Definitely making progress man, and you look significantly leaner in your recent pictures too! Way to go man!
 
Shoulders and Bis.

Military.
5x5 with 160.

DB military.
2x10 with 70s.

Lat raises.
2x9 with 25s.

BB Curls.
5x5 with 85.

Preachers.
1x10, 1x7 with 95.

Rev. Curls.
2x8 with 65.
 
Legs tonight. yay!

Squats.
5x5 with 185, ATF.

Hacks.
2x10 with a 45 and 25 on either side.

Lunges.
1x9, 1x6 with 50s.

Stretching.

Ham curls.
1x10, 1x8 with 80.

Standing calf raises.
1x20, 1x15, 1x12 supersetted with ...

Seated calf raises.
3x5 with 115.
 
Chest and Tris today.

Incline.
5x5 with 185

Flat DB press.
1x10 with 95s
1x6 with 100s.
1x7 with 85s.

Stretching.

Close grip bench.
5x5 with 165.

Dips.
1x10, 1x8 +80

Stretching.

Felt very good today. I'm back to being able to press 100s on flat, since I had cut down a little. My close grip felt a little weak today. Thinking about staying with 165 next week ...
 
Back/calves.

GMs.
1x20 with just the bar.

BB rows.
1x8 with 135
5x5 with 135. Various angles/grips.

Chins.
2x10, 1x8. Bodyweight.

Cable rows.
1x7 with 160
1x6 with 140
1x8 with 120. Very short rest periods.

Rev Hypers.
1x20, 1x13, 1x12. Bodyweight. Again, very short rests.

Seated calf raises.
5 sets: 7, 6, 6, 5, 6, with 115. Long TUT, very short rests.

I decided to keep it light and easy tonight. Figured I'd give my lower back a little rest. Heavy rack deads, ATF squats, etc ... they're amazing, but they wear you out. Haha.
 
Shoulders and Bis.

Power cleans.
1x5 with 135
1x3 with 155
1x1 with 185
Attempted 205, didn't get it.
Tried another with 185, but my grip failed on the way up. The bar had no knurling at all. I should have grabbed a different one, but oh well. This was the 3rd or 4th time I've ever done these. I like them a lot, and want to incorporate them more often into my workout.

Military press.
5x5 with 165

DB militaries.
1x9, 1x8 with 70s.

Lat raises.
1x10, 1x8 with 25s.

BB Curls.
5x5 with 90.

DB Curls.
1x9, 1x8 with 45s.

Preachers.
1x12, 1x9 with 85.

Last week, 160 felt kinda shaky on the militaries, but 165 this week was cake. My strength seems to increasing very nicely on all my lifts. Time to eat.
 
Did legs last night, didn't get to post it until now ...

Squats.
5x5 with 195. Some ATF.

Front squats.
3x5 with 135.

Lunges.
1x8, 1x7 with 50s.

Ham curls.
2x8 with 80.

Standing calf raises.
3x8 with 160.

Seated calf raises.
3 to failure with 125.
 
he-man, thanks bro. I appreciate that.

Tonight: Chest and Tris. Some abs.

Incline.
5x5 with 190.

Flat DB press.
1x7 with 100s.
1x7 with 90s.
1x7 with 70s.
I really think it's amazing. After 2 intense sets, I was only able to push 7 reps out with a weight significantly lighter than the previous 2. Well, that plus my inclines too.

Stretching.

Close grip press.
5x5 with 135.
I decided to go light, but with very little rest in between, just for a slight change this week.

Dips.
1x10, 1x8, 1x5 with +80 lbs.

Stretch.

Weighted sit ups.
1x5 with +35.
3x5 with +25.

Weighted leg raises.
2x8 with +25.
1x20 with no weight.
 
gettinlarger said:
Here's an older pic. I look basically the same, just lower bodyfat.

f859b4021461a4bd88f41136d6f937e0.jpg


In a few months I'll post more, when I know I'll have some more size.
Click to expand...

You look kind of pissed in that picture!!:D

Just messin' with you. . .keep up the hard work.
 
Back.

Deads.
1x3 with 135.
1x3 with 185.
1x3 with 225.
1x2 with 275.
1x1 with 315.
1x1 with 365!! NEW PR!!

Chins.
1x10 with +35. NEW PR!!
2x8 with +35.

BB Rows.
3x8 with 135.

That's all for tonight. I have somewhere to be pretty soon. I made it quick ... but VERY rewarding!!!!
 
Shoulders, Bis, abs.

Military press.
5x5 with 170.

DB military press.
1x10 with 70s.
1x8 with 75s.

Lat raises.
2x6 with 25s (Shoulders kinda hurt. I dunno why ...)

BB Curls.
5x5 with 95.

DB curls.
2x8 with 45s.

Reverse BB Curls.
2x8 with 65.

Weighted decline sit ups.
1x15, no weight.
1x5 with +25.
1x10, 1x8, 1x6 with +10.

Weighted leg raises.
2x10 with +20.
1x17, no weight.

Medicine ball sit ups.
2x12 with 5kg ball.
 
Your a machine on those military presses bro! I'm hoping I dont hit a plateau anytime soon on my military presses... I've gotta catch up... 25 lbs to go.... :P

So are you bulking again now?
If so how long do you plan on continuing the bulk?
Are you cutting up for summer?

As always, great progress!
 
CCJ, thanks bro. I appreciate the comments.

Bones, I appreciate what you said as well. I dunno about cutting for summer. I don't know if I want to sacrifice the strength. As for bulking ... I've been eating pretty bady lately. Been real busy with work. It sucks. But, I'm eating what I can.
 
Legs.

Squats.
5x5 with 205.

Leg press.
2x10 with 5 45s/side.

Hacks.
2x8 with 2 45s/side.

Lunges.
1x6 with 50s.
1x1 with 50s. I hit my knee on the ground pretty hard, and sent a weird pain through it. Nothing serious, but I wasn't about to do another set of lunges.

Stretching.

Ham curls.
1x10, 1x9 with 80.

Extensions.
2x8 with 120, very light sets.

Seated calf raises.
3 to failure with 125.

Leg press machine calf raises.
3 to failure with 200.

My legs hurt, and I feel like vomiting. Twas a nice workout.
 
Chest and Tris, abs ...

Inclines.
5x5 with 195. Still goin up.

Flat DB presses.
1x8 with 100s, lots of help on that last one.
1x8 with 90s.
1x5 with 80s. Sooo exhausted by now. I had to rest for a few minutes. I almost had to run to the bathroom to puke real quick.

Stretching.
By the way, if any are interested, I swear, since I started incorporating this stretch in here, my chest has gotten bigger and fuller. And it hurts like all hell while performing it. Such an awesome feeling.

Dips.
1x9 with +90 lbs. PR!
1x7 with +90.
1x5 with +90.
Actually, I've never even done this much weight before on dips, so I guess they're all PRs.
And me, being the ass I am, forgot I was doing 5x5. I decided to do dips first for tris this week for a change. After my 8th rep, I remembered I was supposed to be doing 5 reps. Oh well. So, I changed my tricep exercise routine a bit for tonight.

Skullcrushers.
1x11, 2x9 with 95.

Stretching for tris.

Standing side bends.
1x15, 1x10 with 65 lb DB.

Crunch machine thing.
2x12 with 150.

Hanging leg raises.
2x8, bodyweight. Tried to keep my legs as straight as possible. Very tough.

All in all, very good night tonight. Intense as hell on chest, and some new PRs for dips! :)
 
Back, calves.

Rack deads.
4x5, 1x2 with 315. PR. Dunno what was with that last set though ...

Chins.
1x10, 1x8 with +35. More PRs.

BB rows.
2x6, 1x5 with 155.

Rev Hypers.
2x14, bodyweight.

Seated calf raises.
5 sets. 10, 9, 9, 8, 6 with 135.
 
Shoulders, Bis, Abs.

Standing Military press.
3x5 with 135.
1x5 with 155.
1x3 with 155.
Tried something a little different for a change. These felt kinda weird, since I've done them maybe twice before, but I liked it.

DB military press.
2x10 with 70s.

Lat raises.
2x8 with 25s.

Stretching.

BB Curls.
5x5 with 100. These are starting to get tough. But I got all my reps!

Preachers.
1x10, 1x9 with 95.

DB Curls.
1x6 with 45s.
1x7 with 40s.

Stretching.

Medicine ball sit ups. My partner tossed a 5kg ball to me as I laid back and I tossed it to him when I got back up, holding it over my head the whole time.
2x15 or 20. I lost count. Haha.

Weighted leg raises.
2x12 with +20.

Roman chair side bends.
2x10 with +35.
 
2 new pr's in one workout, great work
 
Legs.

Squats.
5x5 with 215.

Leg press.
2x9 with 5 plates/side.

Barbell lunges.
2x9 with 95. I usually do dumbbells, but I thought I'd try something new. Does anyone know of any advantages of one over the other?

Extensions.
2x8 with 140.

Curls.
1x9, 1x8 with 90.

Seated calf raises.
3 to failure with 135, supersetted with

Leg press machine calf raises.
3 to failure with 200.
 
Chest, Tris.

Inclines.
5x5 with 205.

FLat DB press.
1x8 with 100s
1x6 with 95s.

Pullovers.
2x8 with 70.

Stretching.

Dips.
1x9 with +90
2x5 with +90.
1x6 with +90.

JM presses.
1x10, 1x8 with 95. Not sure if I did these correctly. I'll work on them.

Stretching.
 
if you think ext stretching is working for your chest i would recomend your try it for your legs; i did needsizes 5x5 for legs a while back with quad stretchin and got real good results. Basically i just did a sissy squat while leanin back... good job on the PRs though, very nice progress
 
Back, calves.

GMs.
5x5 with 135. Never did 5x5 with these, so I thought I'd do something I could handle.

T Bar Rows (barbell against a corner, weight on one end).
1x10 with 125 added.
2x7 with 150 added.

Towel chins.
3x5. PAIN. I love it.

Chins.
3x8, bodyweight.

BB Rows.
2x8 with 135.

Rev Hypers.
2x20, bodyweight.

Seated calf raises.
5 to failure: 12, 9, 8, 7, 7 with 135.

My hands got hammered from the heavy T-bars and chins. I oughta do grip-related stuff more often!
 
Shoulders and Bis.

Cleans.
2x3 with 135.
2x3 with 155.
1x1 with 185.
One of these days, I'll take a video of these and post it. I wanna know if my form is okay or not. Lord knows that no one in my gym has ever performed these ...

DB military presses.
1x11 with 75s.
1x6 with 80s. PR! Sweet!
Never did 80s before. Felt good as hell.

Stretching.

BB Curls.
3x5 with 105.
2x5 with 95.
Yeah, 105 got heavy real quick. Looks like I'm stickin with it.

One arm preachers.
2x8 with a 35.

Stretching.
 
gmanlax7 said:
what are towel chins ?
Click to expand...

Aww man. AMAZING exercise. There are variations, but the point of it is to really work on grip strength. You can wrap a towel around the pull up bar and do them. What I do, though, is I just throw it over the bar, so both sides are equally hanging down vertically. I grab either end, tightly as I can, and do as many chins as possible. They are very hard, and very painful on your hands.

There is a good thread about them somewhere. Search that too.
 
hahah damn thats what i thought from the name but i was hoping they were easier. That definatly sounds punishing on the grip i shall try them thanks bro
 
Punishing leg workout tonight.

Box Squats.
5x5 with 185.

Free weight hacks.
1x10 with 95.
1x10 with 115.
1x10 with 135.
Never performed these before, but I really like them. My quads were BURNING.

BB lunges.
2x7 with 115.

ham curls.
2x8 with 90.

Seated calf raises.
5 sets: 15, 13, 12, 11, 9 with 90.
 
DrBones said:
Awesome progress bro....

i think its time for me to start another journal...
Click to expand...

Thanks a lot man. I really appreciate the positive comments.

Seriously, post up. Reading about others' progress is excellent motivation.
 
Chest, tris.

Inclines.
5x5 at 210.

Flat DBs.
1x5 with 105s.
1x5 with 90s.
1x5 with 80s.

Stretching.

Dips.
5x5 with +90. PR, I do believe!

JM Presses.
1x8, 1x6 with 95.

Stretching.
 
FreakMonster said:
How much weight have you gained so far?
Click to expand...

Not much at all really. Maybe 3 pounds. I was experimenting on seeing if I could minimize BF gain, but still pack on some muscle. I have definitely put on some muscle. Since it's right before summer right now too, I'm going to continue with the slower weight gain. I don't think I want to cut for summer ... I'd have to sacrifice my strength again. I'm not about to do that right now ...
 
Heh, could I use the 5X5 routine while cutting? I'm currently on Keto and have been using this routine for a couple weeks. My strength has already shot up the last 4 weeks of cutting.
 
Westies, I'm not too sure about cutting. I don't think I would recommend the routine. It is based upon the fact that your strength will skyrocket, which contradicts all aspects of cutting.

Shoulders and Bis, abs tonight.

Militaries.
5x5 at 180. PR!!!!

DB militaries.
1x9 with 75s.
1x7 with 75s.

Lat raises.
2x9 with 25s.

Stretching.

BB Curls.
3x5 with 105.
2x5 with 95.

Preachers.
1x9 with 95.
1x7 with 95.

Zottman curls.
2x10 with 25s.

Stretching.

Medicine ball sit ups.
2x15 or 20. Lost count.

Leg raises.
2x11 with +20.

Standing side bends.
2x15 with a 65lb DB.
 
180 lbs on militaries is impressive bro! Your motivating me to catch up... I'm 20 lbs behind... Seems like a lot of our numbers are pretty similar
 
Legs.

Squats.
3x5 with 225
1x3 with 225
1x5 with 225.
Dunno what was with that 2nd set. My quads just gave up on me and I couldn't stand back up. The last set was flawless. Weird ...

Leg press.
1x6 with 6 plates/side.
2x10 with 5 plates/side.

Free weight hacks.
1x8 with 135
1x8 with 155

Lunges.
2x6 with 40s.

Extensions.
1x9, 1x7 with 140 supersetted with

Ham curls.
1x9, 1x7 with 90.

Seated calf raises.
3 to failure, 9, 8, 6 with 115 supersetted with

Leg press machine calf raises.
3 to failure, 12, 11, 9 with 200.
 
Chest, Tris.

Flat bench.
5x5 with 235.

Incline Db press.
2x8 with 80s.

Stretching.

Dips.
5x5 with +95. New PR!

Skulls.
2x10 with 95.

Stretching.

I sooooo wasn't feeling at all like I wanted to lift today. I've had a couple shitty ass days and did not have any intention of lifting accomplishments. I was so surprised when I got 5x5 with a 95 lb dumbbell.
 
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