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My 5x5 journal

M

mtlhabsfan

New member
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 !!!:D :bawling:

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

WEEK 1

------------------------------------------------------------------------------------

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)

------------------------------------------------------------------------------------
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
------------------------------------------------------------------------------------
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)
------------------------------------------------------------------------------------
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
 
keep us updated
 
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.
 
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
 
Mad4Iron said:
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
Click to expand...

thats the way I would suggest it
 
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
 
Tonight was Shoulder and back night. Lasted for quite a long time. Me and my partner were talking way too much !!!
Came in at 7:30 and left around 9:30 !!!

So that's out it went:

Military Press 5x5 @ 37.5lbs/side + 25lbs/side warm-up (way too much !!!)
Lateral Raise 2x8 @ 20lbs - 25lbs/DB

Deadlift 5x5 @ 87.5lbs/side -------- PR @ 110/side
Upright Row 2x8 @ 70lbs(Shoulder Width Grip) - 80lbs(Close Grip)
Pull-ups 2x8
T-Bar 2x8 @ 75lbs - 80lbs


Tommorow night is Chest night !!!! 4 exercises = won't be too long !!!

Now i'm gonna go drink a tofu shake and watch Law and Order + I'm a celebrity: Getme outta of here when the Order part of Law & Order starts since it's so boring!!!
 
So tonight was chest night
Here's how it went:

Inclined Bench Press 5x5 @ 55lbs/side + 2 warm-ups @ Bar then 25lbs/side
Flat DB Press 2x8 @ 75lbs/side
Cable Crossovers 2x8 @ 50lbs/side then 60lbs/side
Dips 3x10

Seated Heel Raise 3x15 @ 65 - 75 - 85 lbs

Abs: 15 sit-ups, 15 crunches, 15 reverse crunches, 15 Hip Thrusts, 8 Cross-body crunches
 
By the way, I previously said that you didn't have to read this post because it was for myself.
But if you have anything to say about my training don't be shy telling me about it.:)
 
It would make it less confusing for us if you would list the weight that you use rather than how much you put on each side:

bench press 5 x 5 /side 45

thebn we have to do the math = 2 45 lbs plates plus 45 lbs bar = 135 lbs

just write

bench press 5 x 5 135 lbs

Some of your numbers look a little odd. You seem to be curling far more than you bench. I can't add up your routine correctly without interpretation.
 
Sunday March 9th 2003

Today was leg day

From this point, all of my weights will be written as followed:
[Sets]x[Reps] @ [Whole Weight]lbs ([Weight for One side])

So there you have it:

Squat:
Warm-up @ 45lbs (Bar)
Warm-up #2 @ 135lbs (45lbs/side)
5x5 @ 215lbs (85lbs/side) Controllable weight
1x10 @ 235lbs (95lbs/side) Extreme Limit
1x9 @ 255lbs (105lbs/side) I Wanted to puke for 25 minutes after that point

Leg Extension (Machine):
3x8 @ 105lbs - 110lbs - 120lbs

Lying Leg Curl (Machine):
3x8 @ 80lbs - 85lbs - 90lbs

Straight Leg Deadlifts:
3x8 @ 50lbs - 55lbs - 60lbs

Seated Heel Raise:
3x15 @ 70lbs - 80lbs - 90lbs

That's it folks !!
 
March 10th 2003

Close-Grip Bench Press:

Warm-up @ 95lbs
5x5 @ 165lbs (60lbs/sides + bar)

Standing Barbell Curls - Standing Preacher:
Warm-up @ 40lbs
Warm-up @ 65lbs - Actually mistaken 75lbs for 65lbs
5x5 @ 75lbs - * While my partner was doing great, I messed up the 3rd and the 5th set

Diamond Push ups superset with Inclined Dumbbell Curl:
2x8 @ 30lbs (30lbs per Dumbbells)

* My problem at the Std BB Curls was probably caused by a lack of carbohydrates eaten during the day. (Grapes at 11am and Rice cakes at lunch), I usually take 3 to 4 fruits more.

So I was so frustrated with my performance with my biceps that I decided, while my partner was doing cardio, to add this:

Concentration Curls:
1x8 @ 30lbs/DB
1x6 @ 30lbs/DB

One-arm Cable Curls(Only the bottom part of the biceps stopping at 90degrees):
2x8 @ 30lbs

Then I did 7minutes of incline Threadmill

That's it folks!!!

Wednesday will be Shoulders and back day..And school's off for the next 2 days !!!:angel: Work to do !!:rolleyes:
 
March 10th 2003

Close-Grip Bench Press:

Warm-up @ 95lbs
5x5 @ 165lbs (60lbs/sides + bar)

Standing Barbell Curls - Standing Preacher:
Warm-up @ 40lbs
Warm-up @ 65lbs - Actually mistaken 75lbs for 65lbs
5x5 @ 75lbs - * While my partner was doing great, I messed up the 3rd and the 5th set

Diamond Push ups superset with Inclined Dumbbell Curl:
2x8 @ 30lbs (30lbs per Dumbbells)

* My problem at the Std BB Curls was probably caused by a lack of carbohydrates eaten during the day. (Grapes at 11am and Rice cakes at lunch), I usually take 3 to 4 fruits more.

So I was so frustrated with my performance with my biceps that I decided, while my partner was doing cardio, to add this:

Concentration Curls:
1x8 @ 30lbs/DB
1x6 @ 30lbs/DB

One-arm Cable Curls(Only the bottom part of the biceps stopping at 90degrees):
2x8 @ 30lbs

Then I did 7minutes of incline Threadmill

That's it folks!!!

Wednesday will be Shoulders and back day..And school's off for the next 2 days !!!:angel: Work to do !!:rolleyes:
 
March 12th 2003

Shoulders:

Military Press:

Warm-UP @ 45lbs(bar)
warm-up @ 85lbs(bar+20lbs/sides)
5x5 @ 125lbs (bar+40lbs/sides) -> Had trouble doing it, it might be time to change to 5x3

Lateral DB Raise:

2x8 @ 25lbs

------------------------------------
Back:

Deadlifts:
5x5 @ 225lbs (bar+90lbs/sides)

Upright-Rows:
2x8 @ 80lbs

Pull-Ups:
2x12

t-bar:
2x8 @ 80lbs - 85lbs

-------------------------------------------------------------------------
Extra Training:

Shrugs on an Inclined Chest Isolation:
(http://www.atlantis-fit.com/CHEST/P543.html)

3x10 @ 230lbs (4x45lbs plates + 2x25lbs plates)

----------------------------------------------------------------------------
My Regular Abs workout


That's it folks !!!
 
March 12th 2003

Shoulders:

Military Press:

Warm-UP @ 45lbs(bar)
warm-up @ 85lbs(bar+20lbs/sides)
5x5 @ 125lbs (bar+40lbs/sides) -> Had trouble doing it, it might be time to change to 5x3

Lateral DB Raise:

2x8 @ 25lbs

------------------------------------
Back:

Deadlifts:
5x5 @ 225lbs (bar+90lbs/sides)

Upright-Rows:
2x8 @ 80lbs

Pull-Ups:
2x12

t-bar:
2x8 @ 80lbs - 85lbs

-------------------------------------------------------------------------
Extra Training:

Shrugs on an Inclined Chest Isolation:
(http://www.atlantis-fit.com/CHEST/P543.html)

3x10 @ 230lbs (4x45lbs plates + 2x25lbs plates)

----------------------------------------------------------------------------
My Regular Abs workout


That's it folks !!!
 
March 13th 2003

This is what i did last night:

Chest:

Inclined Bench Press:
Warm-up @ 45lbs (Bar)
Warm-up @ 95lbs (Bar + 25lbs/sides)
5x5 @ 155lbs (Bar + 55lbs/sides)

Flat DB Press:
2x8 @ 75lbs/Dumbbell

CableCrossOvers:
2x8 @ 50lbs/cable - 60lbs/cable

Dips:
3x8

Calves:
Heel-Raise:
3x15 @ 70lbs - 80lbs - 90lbs

That's it folks
 
March 16th 2003

Legs:

Squats:

warm-up @ 135lbs
5x5 @ 235lbs (Bar + 4*45plates + 2*5plates)
extra work:
1x6 @ 285lbs

Leg Extension(Machine):
3x8 @ 110lbs - 120lbs - 125lbs

Lying Leg Curl(Machine):
3x8 @ 85lbs - 90lbs - 95lbs

Straight-Leg Deadlifts:
3x8 @ 55lbs - 60lbs - 65lbs

Seated Heel Raises:
3x15 @ 80lbs - 90lbs - 100lbs

--------------------------------------

Leg Stetching for 5 minutes

Simple Abs exersises for 5 minutes

That's it folks !!!
 
March 17th 2003

Tonight was arms night interrupted by Bush's speech.

Close-Grip Bench Press:
warm-up @ 95lbs (bar+25/sides)
5x5 @ 175 (bar + 65/sides)

Std Preacher BB Curl:
warm-up @ 40lbs
5x5 @ 75lbs (Godammit !!! I was suppose to do it at 80lbs, I've just firgure that out, anyways, last week i had a lot of trouble, so i was planning to do 5x3 @80lbs...oh well )

------------------Bush's interruption-------------------

Diamond Push-ups superset with incline DB curl:
2x8 @ 30 lbs

Extra Stuff:

Concentration Curl:
2x6 @ 30 lbs
 
I think i'm about 180lbs but i'm not too sure.

Last time i had my full stats taken was around october or november last year, i'll post those later today.
 
March 19th 2003

Shoulders:

Military Press:

warm-up @ 85lbs
5x5 @ 130lbs (bar+42.5lbs/sides)

Lateral DB Raise:

2x8 @ 25lbs

--------------------------------------------------------------
Back:

Deadlifts:
5x5 @ 235lbs (Bar + 95lbs/sides)

Upright-Rows:
2x8 @ 80lbs - 85lbs

Pull-Ups:
2x12

t-bar rows:
2x8 @ 85lbs - 90lbs

------------------------------------------------------------------
Extra-training:
Shoulders:
Rear-Delt Raise(Edge of a bench):
3x8 @ 15lbs - 20lbs - 20lbs
 
My Stats - November 8th 2002

Those were my stats on November 8th 2002



Weight: 167lbs (75.75kgs)
Height: 72" (6ft) (1.83m)
Corp. Mass ind. : 22.62

Fat %:
Triceps: 3.2
Pecs: 4.0
Upper Back: 10.4
hips: 11.4 - 4P: 12.79
Abs: 10.4 - 6P: 7.85
Upper Legs: 4.0
Biceps: 2.8
Overall Fat%:10.32


Size:
Forearms
Lft Not-contract: 11.10
Contract: 11.60
Rgt Not-contrat: 11.25
Contract: 11.75

Biceps:
Lft Not-contract: 12
Contract: 13.60
Rgt Not-contrat: 12.25
Contract: 13.6

Shoulders:47

Pecs:
not contract:38.5
contract:40.5

Abs:
upper:33
middle:33
lower:33.75

Legs:
Lft Not-contract: 19.6
Contract: 19.75
Rgt Not-contrat:19.75
Contract:19.90

Calves:
left contract:14.25
right contract:14
 
Now i must be near 180lbs if i'm not yet. I'm not taking anything as far as supplements are concerned. It's a choice i've made and i've had pretty good gains so far. I eat a lot and that's all.

Some of you are gonna think that i'm am ectomorph, but i think i'm more of a mesomorph or maybe an ecto-mesomorph. But who cares, i'm glad with what i've accomplish so far, both strenght-wise and for mass-wise.
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
April 9th 2003

Delts:

Military Press:
warm-up @ 95lbs
5x5 @ 145lbs

Lateral Raise:
2x8 @ 20lbs (way better ROM)

BACK:

deadlifts:
5x5 @ 265lbs

Upright-Rows:
2x8 @ 90lbs

Chin-Ups:
2x8 @ 10lbs

t-bar-Rows:
2x8 @ 100lbs - 105lbs
 
April 11th 2003

Inclined Bench Press:
warm-up @ 95lbs
5x5 @ 175lbs

Flat Bench Press:
2x8 @ 200lbs

Cable Crossovers:
2x8 @ 60lbs




Calves:
3x15 @ 110lbs - 115lbs - 120lbs
 
April 13th 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
 
April 14th 2003

Arms:

JM Presses:
warm-up @ 95lbs
5x5 @ 175lbs

Wide Grip Standing Barbell Curl (Keeping elbows behind the back):
warm-up @ 40lbs
5x5 2 70lbs

Dips
2 x failure (15 reps)

Close Grip palms facing behind Chin-ups:
2 x failure (10 reps)
 
April 16th 2003

Shoulders;
Military Press:
warm-up @ 95lbs
5x5 @ 150 lbs

Lat Raise:
2x8 @ 20lbs

BACK:
Deadlifts;
5x5 @ 270lbs

Upright Rows:
2x8 @ 90lbs

Chin-ups Wide Grip
2x8

T-BAr:
2x8 @ 105lbs
 
April 18th 2003

CHEST DAY

Incline Bench Press
warm-up @ 95lbs
5x5 @ 180lbs

Flat Bench Press
2x8 @ 200lbs

Cable Crossovers
2x8 @ 60lbs

Dips
3 x failure


CALVES

Seated Heel Raise
3x15 @ 115 - 115 - 120
 
April 21st 2003

ARMS:

JM PRESSEs:
warm-up @ 95lbs
5x5 @ 175lbs (I DON'T THINK I'M DOING THEM RIGHT' LOOKS MORE LIKE REGULAR CLOSE GRIP BENCH)

Wide Grip Standing Barbell Curl (Keeping elbows behind the back):
warm-up @ 40lbs
5x5 @ 75lbs

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

Incline DB Curls:
2x8 @ 25lbs (Set 2 stronger inclination)

Superset Dips and Close grip Chin-ups(negative)
1x10
 
April 24th 2003

Shoulders:

Military Press:
5x5 @ 155 lbs

Lateral Raises:
2x8 @ 20lbs


BACK:
Deadlifts:
5x5 @ 275lbs

Upright rows:
2x8 @ 90lbs

Chin-ups
2xfailure

T-bar:
2x8 @ 110lbs
 
April 24th 2003

CHEST

TONIGHT WAs SPECIAL TRAINING ALL ALONE with NO PARTNER

I DID EVERYTHING WITH 3-4 secs negative

Incline Bench Press:
5x5 @ 175lbs (should have done 185lbs)

Flat Bench Press:
3x6 @ 165lbs (should have done 2x8 @ 200lbs)

Incline Flye (replacing CableCrossovers)
2x8 @ 40lbs


Seated Heel RAise
3x12 @ 115lbs
 
April 27th 2003

Legs:

Squats:
5x5 @ 260lbs

Leg Extension:
3x8 @ 135lbs - 135lbs - 140lbs

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

Seated Heel Raise:
3x12 @ 115lbs - 120lbs - 125lbs
 
April 28th 2003

JM PRESSES: FINALLY DID THEM RIGHT !
5x5 @ 95lbs

Wide Grip Standing Barbell Curl (Keeping Elbows behind)
BROTHER CURL STYLE (Minimum Break time):
5x5 @ 80lbs

Incline DB Curls (Super Negative):
2x8 @ 25lbs
SUPERSET with
Diamond Push-ups (SuperNegative):
2x8
 
April 30th 2003

Shoulders:

Military PRess:
5x5 @ 160lbs

Lateral Raises:
2x8 @ 20lbs


Back:

Deadlifts:
5x5 @ 280lbs

Upright Rows:
2x8 @ 90lbs

Chin Ups:
2xFailure

T-Bar :
2x8 @ 110lbs
 
May1st 2003

CHEST

TONIGHT WAs SPECIAL AGAIN.. TRAINING ALL ALONE with NO PARTNER

I DID EVERYTHING WITH 3-4 secs negative

Incline Bench Press:
5x5 @ 175lbs (should have done 185lbs)

Flat Bench Press:
3x6 @ 155lbs (should have done 2x8 @ 200lbs)

Incline Flye (replacing CableCrossovers)
2x8 @ 40lbs

Dips
2x8
 
May 5th 2003

Arms:

JM PRESSEs:
5x5 @ 115lbs

Std BB curls:
5x5 @ 85lbs

Incline DB CURLS:
2x8 @ 30lbs

Diamond Push-ups:
2x8
 
May 7th 2003

Delts:

Military Press:
5x3 @ 145lbs

Lateral Raise:
2x8 @ 20lbs


Back:
Deadlifts:
5x5 @ 285lbs

Upright Row:
2x8 @ 90lbs

Chin Ups Wide:
2x8

T-Bar:
2x8 @ 90lbs
 
May 8th 2003

CHEST:

Incline Bench Press:
5x5 @ 165lbs

Flat Bench Press:
2x8 @ 165lbs

Incline DB Flyes:
2x8 @ 45lbs

Dips:
2xfailure


Calves:
3x12 @ 220lbs - 225lbs - 230lbs
 
May 13th 2003

Arms:

Ok i was sick today so no progression

JM presses:
5x5 @ 120lbs

Std BB Curl:
5x5 @ 85lbs

Incline DB CUrls:
2x8 @ 35lbs

Superset with
Damond pushups 2x8
 
May 14th 2003

Military Press:
5x3 @ 150lbs

Lateral Raise:
2x8 @ 20lbs - 25lbs


Back:
Deadlifts:
5x5 @ 285lbs

Upright Row:
2x8 @ 90lbs

Chin Ups Wide:
2x8

T-Bar:
2x8 @ 90lbs
 
Zander1983 Nice progression How's bodyweight etc. going?
Click to expand...

i don't follow my weight progression as much as i use to do... i must be near 180lbs... + i don't take any supplements(i got fed up with all the damage it brought to my skin !)... all i do is try to eat 5-6 meals a day + tofu shake with whole bunch of other stuff in it after each training..

I'll be swimming for cardio and fat burn in a week !
 
May 18th 2003

Legs:

Squats:
5x5 @ 260lbs

Leg Extension:
3x8 @ 135lbs - 135lbs - 140lbs

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

Seated Heel Raise:
3x12 @ 115lbs - 120lbs - 125lbs
 
May 20th 2003

Arms:

JM presses:
5x5 @ 140lbs

Std BB Curl:
5x5 @ 90lbs

Incline DB CUrls:
2x8 @ 35lbs

Superset with
Damond pushups 2x8
 
May 22nd 2003

DB Shoulder Press:
3x8 @ 50lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Cable:
2x8 @ 30lbs-40lbs

Back:
Deadlifts:
3x5 @ 290lbs

Pull down Wide:
2x8 @ 140lbs

One arm Bent Over row:
2x8 @ 60lbs
 
May 25th 2003

Legs:

Squats:
5x5 @ 260lbs

Leg Extension:
3x8 @ 135lbs - 135lbs - 140lbs

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

Seated Heel Raise:
3x12 @ 115lbs - 120lbs - 125lbs
 
May 26th 2003

Arms:

French presses:
5x5 @ 65lbs

Std BB Curl:
5x5 @ 90lbs

Incline DB CUrls:
2x8 @ 35lbs

Superset with
Diamond pushups 2x8
 
May 28th 2003

Shoulders

DB Shoulder Press:
3x8 @ 55lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Raise:
2x8 @ 15lbs



Back:

HyperExtensions:
3x12 @ Bodyweight

ChinUps
2x8 @ BodyWeight

One arm Bent Over row:
2x8 @ 60lbs
 
May 29th 2003

9am : Wake-up : Glass of Juice then: 15 minutes Run Outside

1pm: Gym time!!

CHEST:

Flat Bench Press:
5x5 @ 185lbs

Incline DB press:
2x8 @ 65lbs

Incline DB Flye:
2x8 @ 45lbs - 50lbs

Calves:

Seated Heel Raise:
3x12 @ 115lbs
 
A LOOK @ MY PROGRESSION SO FAR

Ok.. so my weight is definetly @ 180lbs now

As for the progression on some exercises:

Deadlift Started @ 220lbs | NOW @ 290lbs !!

Incline Bench @ 155lbs | NOW @ 180lbs (April 18th 2003)

Squat @ 215lbs | NOW @ 260lbs

BB curl (Preacher) @ 70lbs | NOW @ 90lbs on Standing Curl - My Partner is doing 90lbs on preacher and was @ 70lbs too




-----------
Now as you might have notice, i'm changing a couple of stuff...:
-I'm taking a Deadlift break

-I'm switching Incline Bench 5x5 for Incline DBs 2x8 AND placing Flat bench as 5x5

-Some other exercises too

------------

I'm still not taking any supplements and i'm cutting down on the food a bit... (1 protein + 1 carb)*6tims a day instead of (2 carbs + 1 protein)*6times also

I've been running first thing in the morning for the past two days and I LIKE IT !!! i'm sticking with it !

i'm also swimming on occasion...

FEEL FREE TO COMMENT !
 
June 2nd 2003

ARMS !!

lying French Press:
5x5 @ 75lbs

Std BB Curl:
5x5 @ 90lbs ||| OK... HERE the next BB is at 100lbs(no 95lbs) so i gotta stick to 90lbs until evertything is perfect... Then i'll jump to 100lbs... TOnight my form was perfect until last rep of last set

Incline DB Curls:
2x8 @ 35lbs

SuperSet with Diamond Pushups..
 
June 4th 2003

Shoulders

DB Shoulder Press:
3x8 @ 55lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Cable:
2x8 @ 30lbs - 40lbs



Back:

HyperExtensions:
3x12 @ Bodyweight

ChinUps
2x8 @ BodyWeight

One arm Bent Over row:
2x8 @ 60lbs
 
June 6th 2003

CHEST:

Flat Bench Press:
5x5 @ 190lbs

Incline DB press:
2x8 @ 65lbs

Incline DB Flye:
2x8 @ 50lbs

Calves:

Seated Heel Raise:
3x12 @ 115lbs
 
June 9th 2003

ARMS !!

lying French Press:
5x5 @ 80lbs

Std BB Curl:
5x5 @ 90lbs
1x3 @ 100lbs

Incline DB Curls:
2x8 @ 35lbs

SuperSet with Diamond Pushups..
 
June 11th 2003

Shoulders

DB Shoulder Press:
3x8 @ 55lbs - 60lbs - 60lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Cable:
2x8 @ 40lbs



Back:

HyperExtensions:
3x12 @ Bodyweight

ChinUps
2x8 @ BodyWeight

One arm Bent Over row:
2x8 @ 60lbs - 65lbs
 
June 12th 2003

CHEST:

Flat Bench Press:
5x5 @ 195lbs

Incline DB press:
2x8 @ 65lbs

Incline DB Flye:
2x8 @ 50lbs - 55lbs

Calves:

Seated Heel Raise:
3x12 @ 115lbs
 
June 16 2003

ARMS !!

lying French Press:
5x5 @ 80lbs

Std BB Curl:
5x5 @ 90lbs

Incline DB Curls:
2x8 @ 35lbs

SuperSet with Diamond Pushups..
 
June 18 2003

Shoulders

DB Shoulder Press:
3x8 @ 55lbs - 60lbs - 60lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Cable:
2x8 @ 40lbs



Back:

HyperExtensions:
3x12 @ Bodyweight

ChinUps
2x8 @ BodyWeight

One arm Bent Over row:
2x8 @ 65lbs
 
June 20 2003

CHEST:

Flat Bench Press:
5x5 @ 195lbs

Incline DB press:
2x8 @ 65lbs

Incline DB Flye:
2x8 @ 50lbs - 55lbs

Calves:

Seated Heel Raise:
3x12 @ 115lbs
 
June 23rd 2003

lying French Press:
5x5 @ 75lbs

Std BB Curl:
5x5 @ 95lbs

Incline DB Curls:
2x8 @ 35lbs

SuperSet with Diamond Pushups..
 
June 25th 2003

Shoulders

DB Shoulder Press:
5x5 @ 60lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Cable:
2x8 @ 40lbs



Back:

HyperExtensions:
3x12 @ Bodyweight

ChinUps
2x8 @ BodyWeight

One arm Bent Over row:
2x8 @ 65lbs
 
June 26th 2003

CHEST:

********NO PARTNER*************

Flat Bench Press:
5x5 @ 185lbs

Incline DB press:
2x8 @ 65lbs

Incline DB Flye:
2x8 @ 50lbs - 55lbs
 
July 1st 2003

HAPPY BIRTHDAY CANADA !!!!
-------------------------------------

OK... i had a biking accident yesterday..
so having riped skin on my palms and hand-bones quite stunned.. i had to change a bit.. i wasn't able to do Lying French press... replaced by Two arms cable kickbacks on knees....


-----------------------------------
And when the training ended.. my palms were bleeding again...
That's what i call:
DEDICATION !!!
----------------------

Two arms cable kickbacks on knees:
3x8 @ 100lbs

Std BB Curl:
5x5 @ 95lbs

Incline DB Curls:
2x8 @ 35lbs

SuperSet with Diamond Pushups..
 
July 3rd 2003

Shoulders

DB Shoulder Press:
5x5 @ 65lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Cable:
2x8 @ 40lbs



Back:

HyperExtensions:
3x12 @ Bodyweight

ChinUps
2xfailure @ BodyWeight

One arm Bent Over row:
2x8 @ 65lbs
 
July 4th 2003

CHEST:

********WITH PARTNER*************

Flat Bench Press:
5x5 @ 195lbs

Incline DB press:
2x8 @ 70lbs

Incline DB Flye:
2x8 @ 55lbs

Calves:
3x12 @ 115lbs
 
July 6th 2003

No Partner

lying French Press:
5x5 @ 75lbs

Std EZ Bar Curl:
5x5 @ 95lbs

Incline DB Curls:
2x8 @ 35lbs

SuperSet with Diamond Pushups..
 
July 8th 2003

Shoulders

DB Shoulder Press:
5x5 @ 65lbs

Lateral Raise:
2x8 @ 25lbs

Rear Delt Cable:
2x8 @ 40lbs



Back:

HyperExtensions:
3x12 @ Bodyweight

ChinUps
2xfailure @ BodyWeight

One arm Bent Over row:
2x8 @ 65lbs
 
July 9th 2003

CHEST:

********WITH PARTNER*************

Flat Bench Press:
5x5 @ 200lbs

Incline DB press:
2x8 @ 70lbs

Incline DB Flye:
2x8 @ 55lbs

Calves:
3x12 @ 115lbs
 
July 14th 2003

ARMS:

lying French Press:
5x5 @ 75lbs

Std EZ Bar Curl:
5x5 @ 100lbs

Incline DB Curls:
2x8 @ 35lbs

SuperSet with Behind the back Dips (Edge of two benches.. feet on one hands on other...)
 
July 16th 2003

Shoulders

Arnold Press:
5x5 @ 55lbs

Lateral Raise:
2x8 @ 25lbs

UnderHand Cable flyes
2x8 @ 30lbs

Back:

Deadlifts:
5x5 @ 225lbs

ChinUps
2xfailure @ BodyWeight

Barbell Row:
2x8 @ 95lbs
 
Just curious - you've been doing this for a little over 3 months now. How have your gains in terms of size been? Looks like most of your lifts have gone up, but deads not at all?
 
July 17th 2003

CHEST:

********WITH PARTNER*************

Flat Bench Press:
5x5 @ 205lbs

Incline DB press:
2x8 @ 70lbs

Cable Crossovers:
2x8 @ 40lbs

Calves:
3x12 @ 115lbs
 
Backlash said: Just curious - you've been doing this for a little over 3 months now. How have your gains in terms of size been? Looks like most of your lifts have gone up, but deads not at all?
Click to expand...

First of all, i didn't want to restart deadlifting at my max right-away...


As far as my gains are concerned... i'm still around 180lbs but with less bodyfat... maybe it's time I go to get all of my stats taken (bodyfat%..size.......)
 
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