My 5x5 journal

[mtlhabsfan]

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

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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)

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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

 

[mtlhabsfan]

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