athlete0185
New member
alright well ive decided to go back to 5x5 here and i thought id post it on here for anyone curious, and anyone that has any critiques.
(posted are the starting weights)
monday - legs
5x5-squats (290)
2x8-leg press (500)
2x8-hacksquat (180)
2x8 - SLDL (185)
1xfailure- donkey calf raise (40X240 lbs)
tuesday - chest and biceps
5x5-incline bench (200)
2x8- flat bench db press (75 lb dumbells)
2x8-rotate between flat db flys or incline db press (35 lbs or 75 lbs)
5x5 - standing barbell curl (75)
2x8- standing alternating db curls (35)
2x8- cable curls
wednesday - off (10 min cardio burst, ab work)
thursday - back and triceps
5x5-deadlift (235)
2x8- bent over bb row (170)
2x8- good mornings (135)
2x8- t bar row (90)
5x5 - close grip bench press (135)
2x8-weighted dips (BW + 25 lbs)
2x8- skullcrushers
friday - off (10 min cardio burst, ab work)
saturday - shoulders
5x5- seated military press (130)
2x8- seated overhead db press
2x8- standing military press
2x8 - shoulder shrugs
sunday - OFF
plan on doing this until my hockey season starts, then i work for 8 months trying to preserve muscle and not lose 10 lbs
(posted are the starting weights)
monday - legs
5x5-squats (290)
2x8-leg press (500)
2x8-hacksquat (180)
2x8 - SLDL (185)
1xfailure- donkey calf raise (40X240 lbs)
tuesday - chest and biceps
5x5-incline bench (200)
2x8- flat bench db press (75 lb dumbells)
2x8-rotate between flat db flys or incline db press (35 lbs or 75 lbs)
5x5 - standing barbell curl (75)
2x8- standing alternating db curls (35)
2x8- cable curls
wednesday - off (10 min cardio burst, ab work)
thursday - back and triceps
5x5-deadlift (235)
2x8- bent over bb row (170)
2x8- good mornings (135)
2x8- t bar row (90)
5x5 - close grip bench press (135)
2x8-weighted dips (BW + 25 lbs)
2x8- skullcrushers
friday - off (10 min cardio burst, ab work)
saturday - shoulders
5x5- seated military press (130)
2x8- seated overhead db press
2x8- standing military press
2x8 - shoulder shrugs
sunday - OFF
plan on doing this until my hockey season starts, then i work for 8 months trying to preserve muscle and not lose 10 lbs