My 5x5 journal

[mtlhabsfan]

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 !!!

 

[mtlhabsfan]

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 !!!

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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 !!!

 

[mtlhabsfan]

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

 

[tsarleon]

mtlhabsfan whats your current stats

 

[mtlhabsfan]

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.

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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.