My 5x5 journal

[mtlhabsfan]

March 20th 2003

Chest:

Inclined Bench Press:
Warm-up @ 95lbs (Bar+ 25lbs/sides)
5x5 @ 160lbs (Bar+57.5lbs/side) TOO EASY, But last week felt limit @ 155lbs

Flat DB Press:
2x8 @ 75lbs - 80lbs

Cable Crossovers:
2x8 @ 60lbs/cable

Dips:
3x10

Calves:
3x15 @ 90lbs - 100lbs - 105lbs

 

[mtlhabsfan]

March 24th 2003

Arms:

Close Grip Bench Press:
warm-up @ 95lbs
5x5 @ 180lbs

Std Preacher Straight-Bar Curl:
warm-up @ 45lbs
5x5 @ 80lbs

Two-arm Triceps extension with Cables on Knees:
2x8 @ 90lbs - 100lbs

Incline DB Curls:
2x8 @ 30lbs

 

[mtlhabsfan]

March 26th 2003

SHOULDERS:

Military Press:
warm-up @ 90lbs
5x5 @ 135lbs "One plate each sides is in the books !!!"

Lateral Raise:
2x8 @ 25lbs

BACK:

Deadlifts:
5x5 @ 245lbs

Upright-Rows:
2x8 @ 85lbs - 90lbs

Chin-Ups:
2x8 @ 5lbs - 10lbs

t-bar rows:
2x8 @ 90lbs - 95lbs
----------------------------------------------------------
EXTRA WORK :
Rear-Delt Raise (Edge of a bench):
2x8 @ 20lbs - 25lbs

 

[mtlhabsfan]

March 27th 2003

CHEST:

Inclined Bench Press:
warm-up @ 95lbs
5x5 @ 165lbs

FLAT BENCH PRESS: (Replacing DB's)
2x8 @ 195lbs - 200lbs

Cable CrossOvers:
2x8 @ 60lbs

-----------
CALVES:
3x15 @ 100lbs - 105lbs - 110lbs

 

[mtlhabsfan]

March 30th 2003

THE AMAZING 30 MINUTES LEGS WORKOUT !!!!
(Didn't have much time today hehehe)

Squats:
warm-up @ 135lbs
5x5 @ 345lbs (BAR + 4*45lbs + 2*10lbs)

Leg Extensions:
3x8 @ 120lbs - 125lbs - 135lbs

Lying Leg Curls:
3x8 @ 90lbs

Straight Leg Deadlifts:
3x8 @ 165lbs - 175lbs - 185lbs

SUPERSET WITH...

Seated Heel Raises:
3x15 @ 100lbs - 105lbs - 110lbs

 

[mtlhabsfan]

March 31st 2003

Arms:

Close-grip Bench Press:

warm-up @ 95lbs
5x5 @ 185lbs

std Preacher Straight-Bar Curl:
wam-up @ 45lbs
5x5 @ 85lbs

two-arm Triceps extension (Cables) (on knees)
2x8 @ 90lbs - 100lbs

Incline DB Curls:
2x8 @ 30lbs - 35lbs

EXTRA WORK:

Arnold Press: (Going Down with my arms @ 90degrees all the way to my waist)
3x8 @ 20lbs - 20lbs - 25lbs

Shrugs DB:
2x8 @ 70lbs

One arm-cable curl for Bottom part of the bicep (stop @ 90degrees)
1x10 @ 30lbs
1x6 @ 40lbs

 

[mtlhabsfan]

April 2nd 2003

Shoulders:
warm-up @ 90lbs
5x5 @ 140lbs

Lateral Raise:
2x8 @ 25lbs
---------------------
BACK:

Deadlift:
5x5 @ 255lbs

Upright-Rows:
2x8 @ 90lbs

Chin-ups:
2x8 @ 10lbs

t-bar rows:
2x8 @ 95lbs - 100lbs

Extra-Work:

Rear Delt Raise:
2x8 @ 20lbs

 

[mtlhabsfan]

April 3rd 2003

CHEST:
Inclined Bench Press:
warm-up @ 95lbs
5x5 @ 170lbs

Flat Bench Press:
2x8 @ 200lbs

Cable Crossovers:
2x8 @ 60lbs

CALVES:
3x15 @ 105lbs - 110lbs - 115lbs

 

[mtlhabsfan]

April 6th 2003

LEGs:

squats:
warm-up @ 135lbs
5x5 @ 255lbs

Legs Xtension:
3x8 @ 125lbs - 135lbs - 135lbs

Lying Leg Curls:
3x8 @ 90lbs - 95lbs - 100lbs

Seated heel Raise:
3x8 @ 110lbs - 115lbs - 120lbs

 

[mtlhabsfan]

April 7th 2003

ARMS:

Close Grip Bench Press:
warm-up @ 95lbs
5x5 @ 190lbs

std Preacher Straight bar Curl:
warm-up @ 40lbs
5x5 @ 85lbs (partner @ 90lbs)

two - arms triceps Xtension (cables + on knees):
2x8 @ 100lbs - 110lbs

Incline DB Curls:
2x8 @ 35lbs