My 5x5 journal

[mtlhabsfan]

You don't have to read this...
I'm just posting it so that I can access my routine from anywhere...
Also because i'm not a Platinum member !!!

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For some exercises, I added more than 5lbs/sets because I started too light
All weights in lbs.
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WEEK 1

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Last Monday Biceps/Triceps/Grip
Close-grip Bench Press 5x5 /side: 35 - 45 - 50 - 55 - 60
Standing Barbell Curl 5x5 /2 sides: 55 - 60 - 65 - 70 - 75
Diamond Push-ups
Superset with Inclined Dumbbell Curl 2x8 /DB: 20 - 25

Grip : Partner puts Resistance of the end of an Olympic bar while I try to twist against him

Abs: 15 sit-ups, 15 crunches, 15 reverse crunches, 15 Hip Thrusts, 8 Cross-body crunches, 8 Leg Raises (Up Middle, Down Left, side Middle, up middle, down right, side middle)

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Last Wednesday Back/Shoulders/Grip
Military Press 5x5 /side: 25 - 30 - 35 - 37.5 - 40
Lateral Raise 2x8 /DB : 20 - 25
Deadlift 5x5 PB: 110/side /side: 80 - 82.5 - 85 - 87.5 - 90
Upright Row 2x8 /2 sides: 70 - 80
Pull-ups 2x8
T-Bar 2x8 70 - 75

15 minutes of Cardio
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Last Thursday Chest/Calves/Abs
Inclined Bench Press 5x5 /side : 40 - 50 - 60 - 70 - 75
Cable Crossovers Shoulder height Very well-doned !! 2x8 /side: 50 - 60
Flat DB Press 2x8 / side : 70 - 75
Seated Heel Raise 5x15 45 - 55 - 65

Abs: 15 sit-ups, 15 crunches, 15 reverse crunches, 15 Hip Thrusts, 8 Cross-body crunches, 8 Leg Raises (Up Middle, Down Left, side Middle, up middle, down right, side middle)
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Today (Sunday March 2nd) Legs/Abs
Squat 5x5 /side: 55 - 65 - 75 - 85 - 95
Leg Extension 3x8 Machine: 120 - 125 - 135
(Should've done 105 - 110 - 120, for better contraction but anyways)
Leg Curl 3x8 Machine: 80 - 85 - 90
Straight-leg Deadlift 3x8 /side: 45 - 50 - 55
Seated Heel Raise 3x15 55 - 65 - 75

20 Minutes cardio

 

[needsize]

keep us updated

 

[mbridge]

I thought the whole idea behind 5x5 was to add 5 lbs. every week, not every set...

 

[gettinlarger]

I'm a little confused as to how you are presenting your workout. What is the "/side" about ... ? Maybe I'm just an idiot.

Anyway, like needsize said, keep us updated. I love reading people's training journals. Good motivation.

 

[mtlhabsfan]

/side means: the poundage that I put only on one side of the barbell

 

[mtlhabsfan]

I thought the whole idea behind 5x5 was to add 5 lbs. every week, not every set...

I think it's at every set, anyways Needsize didn't say anything so I guess it's ok

 

[Mad4Iron]

I understood it as keeping the same weight per set through the 5x5 and adding 5lbs a week.It's what I've been doing the last 2 weeks.

I'll go back and look tonight.

Mad

 

[needsize]

I understood it as keeping the same weight per set through the 5x5 and adding 5lbs a week.It's what I've been doing the last 2 weeks.

I'll go back and look tonight.

Mad

thats the way I would suggest it

 

[Mad4Iron]

Needsize,Thanks.

Awesome routine that I'm having a blast with.

Mad

 

[mtlhabsfan]

Alright so tonight I've fixed my routine

I took the weights I did on my 4th set last week


So it goes like this:

Close-grip Bench Press 5x5 @ 55lbs/side + Warm-up @ 25lbs/side
Standing Barbell Curl 5x5 @ 70lbs/side
Diamond Push-ups
Superset with Inclined Dumbbell Curl 2x8 @ 25lbs each DBs



went good i completed every reps