MM107's Venture to the 5x5. Magazine Covers, Here i Come! ( Pics Inside too)

[ck2006]

Ahh your the best! tell him the only way for his back to blow up is listen to your DIET advice =] oh ya and some intense w/o sessions lol

thanks bunny, i will TAKE the new numbers and blast away weekly. This is going to be one hell of a battle. FUN but hell =]

Ck, i was brining the camera to the gym today for abs, i have the cam here and when i was deleting some old pics the cam bat died. SO HAPPY to see that figured out how to do em....Do you like the ab stabilization one? Amazing =]

I love all of them, they are challenging, she also has me on a ball (feet on ball, hands on floor, lift your butt up into the air) for the reverse crunches I keep my arm out and go down to keep my body straight. I look really funny but I don't care cause it makes me not use my hips.
thanks

 

[mm107]

Ok yesterday was AB workout & Let me say WhoA Kicked ass! Seriously just trying to work my core to prevent any hernia's/imbalances/etc. I can feel my abs when deadlifting so i feel they need to get stronger. I like having the 2 days 'off' so i can come in and do abs hard.

MM's Abs ( Flat Bench w/ JUST bar in squat possition)
5 sets of 10 reps

Incline Band Bend ( Wrapped thick blue band over incline bench and proceded to crunch down my obliques )
5 sets of 10 reps each side

Standing Band Bend ( Wraped semi thick green band over the cage single loop style then proceeded to bend at the oblique muscle)
5 sets of 10 reps each side

Needsize Abs ( 25lb weight 'standing' on chest)
2 sets @ 10 reps w/ 5s holds on bottom of movement.

Ab Chair (130lbs on the machine)
2 sets @ 10 SLOW Reps.

Today is Deadlift Day. I havnt deadlifted in 2 weeks ( if u check my log i was hurt and then went to six flags the next weds, so i gave my lower back some time to recuperate. On the 5x5 it says i should go for 435x5 since i missed it last time. I hope to pull my ASS off today!

Notes: Lowe back is DEF sore from all the ab work yesterday. I have to catch my lower back up in terms of strenght. Any excercises besides Goodmorning to do this? I dont like goodmornings, just doesnt feel 'natural' to me. Im thinking hypers w/ weight.

 

[The Shadow]

Weighted Hypers

Reverse Hypers(if you have access)

Seated GMS

 

[mm107]

Weighted Hypers

Reverse Hypers(if you have access)

Seated GMS

Seated GMS? = Seated Goodmornings?

i gotta refresh my brain what reverse hypers are..

 

[The Shadow]

yep...seated Gms.....takes the ham/glutes out of the equation(for the most part)

 

[cwpick]

I may not understand the 5x5 like I thought. This is the second journal I have seen like this. I thought the 5x5 was 5 working sets of the same weight after warm ups.

 

[mm107]

yep...seated Gms.....takes the ham/glutes out of the equation(for the most part)

Ahh! Never thought of it like that, DEF seems more natural, its just wierd bending over at the waist with 135lbs on the back.

Reverse hypers = laying on stomach hips bent under the leg attachments and u lift legs up to straighten body?

At my gym i have a similair machine to this one...
http://www.flexcart.com/members/elitefts/default.asp?m=&pid=&cid=157

I also have a REG hyper machine too, so REVERSE & REG HYPERS will be done instead of Goodmornings.

Shadow..Do you feel the hyperextension and the reversed really help? since there are not too many w/os for lower back...how about some Still Legged Deads for lower back?

 

[mm107]

I may not understand the 5x5 like I thought. This is the second journal I have seen like this. I thought the 5x5 was 5 working sets of the same weight after warm ups.

yeap u dont understand it too clearly =]

the 5x5 im on periodically loads weight onto the bar in percentages. (12.5) each set. DOWN from my MAX set...

The idea is to add weight to the bar every week, so if ur doing 200x5 on monday, next monday u should go for 205x5. Friday's last set is your 205x3, so it prepares you for the jump...

kinda simple if u just follow it w/o changing it up much...

 

[The Shadow]

Ahh! Never thought of it like that, DEF seems more natural, its just wierd bending over at the waist with 135lbs on the back.

Reverse hypers = laying on stomach hips bent under the leg attachments and u lift legs up to straighten body?

At my gym i have a similair machine to this one...
http://www.flexcart.com/members/elitefts/default.asp?m=&pid=&cid=157

I also have a REG hyper machine too, so REVERSE & REG HYPERS will be done instead of Goodmornings.

Shadow..Do you feel the hyperextension and the reversed really help? since there are not too many w/os for lower back...how about some Still Legged Deads for lower back?

Yes...those are reverse hypers.

I think that as ancillary exercises they are very very good - esp the rev hypers.

Stiff deads are great as well..they also hit hams and glutes of course....I feel that regular deads do the job as the rom is similar.

 

[*Bunny*]

mm have a great workout today