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New log 5x5............

dmk777

dmk777

Queen of EF :)
Hey everyone! I'm about to start my new programme 5x5 so thought I would log it so can look back and see any changes iv'e made over the weeks and also in case anyone would like to follow...:twirl:
Ok so along with the training i am also running 20ml test prop twice weekly and 10mg winny daily...My stats are as follows......


Waist: 32"
Weight: 152.2 lb Thighs:21"
Bodyfat:20.0 % calves:15 1/2"
Chest: 40" Forearms:11"
Arms: 14" Shoulders: 43"
Neck: 14"
Last Updated: Yesterday, 11:16am:)

Bench: 121 lb (55 kg)(5x5)
Bicep Curl: 121 lb (55 kg) (5x5)
Squat: 121 lb (55 kg)(2x20)
Barbell Rows: (99 lb) (4x8)
Deadlift: 166 lb (75 kg)
Mil press :105 lb (48 kg)

Last Updated: Yesterday, 11:16am:rainbow:
 
ironhead11 said:
You bench squat and curl the same?

Posted with my Droid EO Forum App
Click to expand...

Hey! Yeah I only started squats 5 weeks ago as part of a new routine so hence them been low weights im slowly moving up though,

barbell curls I add the weight of the bar that's what I was advised.
 
Hey suga would be great if you could also add "before" pics.
 
Before pics....
5284f964-95cf-6d48.jpg
5284f95d-9612-b125.jpg
5284f964-9632-ab85.jpg




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jennifer778 said:
I wish I could make a cat call whistle on here! Check you out!
Looking good! Can't wait to follow your log and root you on in your progress! Great job!
Click to expand...

Lmao thanks chic!! I will be with you too all the way !!


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Believe me suga will be astounding at 25 weeks! I know her work ethic and I know when her mind is set there is no turning back. She will be awsome!
 
But a bikini shot would be nice....:chomp:
Seriously would like to see some leg shots to, to see where your at there.
 
Ah your all so kind and u haven't even started yet lol ... Haha great for my big ego! Lmao. Thank you all so much.
Leg shots on the way !!!!


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Just not gonna do the bikini are you suga? dratttttsss!LOL
 
Ok....I reckon that I will survive...:sulk:
 
zedhed said:
Ok....I reckon that I will survive...:sulk:
Click to expand...

Speaking of bikini's and hot bods! I was on stage with rhianna last night she was two foot in front of me at one point all the way through one song . It was amazing that lady is a goddess with a voice like an angel.
It was her gig in Newcastle were I work doing security . It's so hard to be professional when one your idols is beside you .....lol.


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dmk777 said:
Speaking of bikini's and hot bods! I was on stage with rhianna last night she was two foot in front of me at one point all the way through one song . It was amazing that lady is a goddess with a voice like an angel.
It was her gig in Newcastle were I work doing security . It's so hard to be professional when one your idols is beside you .....lol.


Sent from my iPhone
Click to expand...

Wow, D!! That's awesome!! I bet that would be extremely hard. So you got like a front row seat (better than front row). Amazing. I bet it was hard to not sing and groove. So you do security? I think that's frickin cool. You rock girl.
 
It was awesome Jen the VIP part was actually on the stage it was crazy there were only 25 Vip's to watch so was easy shift so got to watch just bout all the gig , Last year I was on Dressing rooms so spent 12 hours guarding her dressing room and after the gig Rihanna and her dress crew came out and gave me and my supervisor two huge vases full of white roses and lilly's It made my day as some the stars don't even acknowledge us lol.
Im a qualified door supervisor but just lost my job couple month back iv'e been doing gig security as a second job for three years i love it and now iv'e lost my door Im able to take on more gig's . Thank you for the kind words chic!
 
Ok Ladies and Gents today was my start to 5x5 programme here's how I started.....I started at half my weight I have been lifting and also as iv'e started out low I done couple extra reps in sets as advised by Zed ..Squats warm up= 2x7 Olympic empty bar
5x7 30k/66lbs
Bench press = 2x7 Olympic bar empty
5x7 30k/66lbs
Barbell row = 2x7 Olympic bar empty
5x7 28k/61lbs

If I'm completely honest I felt as if I hardly exerted myself but give it a few weeks of adding weight I will have the method right and should see some build , I'm going over to the guys forum to read some of there 5x5 training logs...........
 
Ok gr8 start suga!
As your weights go up plan for more warm up.
Also on your workout days you should have a big breakfast with some carbs and of course dring a ton of water too.
All good suga!
 
Ok Zed thank you I just realised though I should of done rows from the floor I've been doing them from waist hight...As for breakfast I usually have 3 raw egg whites porridge oats with creatine and a heaped desert spoon of peanut butter...Should I add to that or would that be fine...I really have to be careful when comes to drinking loads of water as I have week bladder syndrome and spend most day at the toilet lol I do try but know when iv'e drank enough I'm working at that too just been given some new meds so should fix it but slow process......... Thanks Zed ah yeah one more thing will it be fri on when I get back to workout A when I add weight or next week mon?
 
Sorry I got it now everything I go back to work out A I add lol I read it wrong. ....


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LOL no prob suga. Every time you repeat a workout add weight as perscribed.
As for the water, I am meaning before your workouts. It makes a big diff.
Suga I would not do raw egg anything....good way to get pretty dam sick if you happend to get a contaminated egg. Only takes a min to cook em. Also would do at least one whole egg.
On your rows, start from the floor, up to your chest being careful of the boobs...back to the floor and relax your grip. Repeat 4 more times. That way your doing rows!
 
zedhed said:
LOL no prob suga. Every time you repeat a workout add weight as perscribed.
As for the water, I am meaning before your workouts. It makes a big diff.
Suga I would not do raw egg anything....good way to get pretty dam sick if you happend to get a contaminated egg. Only takes a min to cook em. Also would do at least one whole egg.
On your rows, start from the floor, up to your chest being careful of the boobs...back to the floor and relax your grip. Repeat 4 more times. That way your doing rows!
Click to expand...

Lol I was told that raw egg has more protein but if that's not true ad rather boil up a couple they go down better. Haha . I never done rows like that before but can see they will be far more beneficial for my whole body .
Thank you Zed . I've just been reading up on gj,s 5x5 log looking good !!


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That was real common brology and still is. But for the little bit that you may loose its just not worth how sick you can get from having them raw. Hell just have another shake if its a worry. BTW you should be doing at least 2 shakes per day on your 5x5. Thats in addition to your reg diet.

Yeah junkie is a real trooper. He was in the EF Recomp contest and I think he did very dam well. He is willing to take advice and he works his butt off. He will do very well on the 5x5.
 
zedhed said:
That was real common brology and still is. But for the little bit that you may loose its just not worth how sick you can get from having them raw. Hell just have another shake if its a worry. BTW you should be doing at least 2 shakes per day on your 5x5. Thats in addition to your reg diet.

Yeah junkie is a real trooper. He was in the EF Recomp contest and I think he did very dam well. He is willing to take advice and he works his butt off. He will do very well on the 5x5.
Click to expand...

Got it Zed thanks! Yeah doing two shakes and plenty chic/steak ect .
Yeah I read all his log today it's outstanding the work he's doing.


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Also wanted to tell you dont be afraid to drink 2% milk. Gr8 protein source.
 
zedhed said:
Also wanted to tell you dont be afraid to drink 2% milk. Gr8 protein source.
Click to expand...

I absolutely love milk before started training I used to drink two pints easy a day full fat.... So now drink semiskined green top I'm sure that's 2% but I have to drink allot less now haha


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good stuff suga!
 
Well guys n girls ... Today was cardio day 40 mins on cross trainer at heart rate 130 .....weighed in today @ 153lb ...back tomorrow folks....


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dmk777 said:
Well guys n girls ... Today was cardio day 40 mins on cross trainer at heart rate 130 .....weighed in today @ 153lb ...back tomorrow folks....


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Click to expand...

You are doing a fantastic job. So jealous of your body and that heavy lifting. Keep up the great work!!
 
jennifer778 said:
You are doing a fantastic job. So jealous of your body and that heavy lifting. Keep up the great work!!
Click to expand...

Thank you my southern friend! Your too kind huni!
You have it all to come lady !


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Day 3....WORKOUT B......Squats W.UP'S....2X 5X7 EMPTY BAR
5X7 30K/66LBS
O.H.P W.UP'S....2X 5X7 EMPTY BAR
5X7 28K/61LBS
Deadlift W.UP'S..2X 5X7 28K/61LBS
1X 5X7 30K/66LBS
5X7 35K/77LBS........
 
Adding in more sets, Good for you suga!
Your starting out just right. Dont be at all concerned about your choice of weights.
Like I said before better to start out light and progress thru the whole 12 weeks then burn out too soon.
Good for your suga!!
 
zedhed said:
Adding in more sets, Good for you suga!
Your starting out just right. Dont be at all concerned about your choice of weights.
Like I said before better to start out light and progress thru the whole 12 weeks then burn out too soon.
Good for your suga!!
Click to expand...

Gotcha chief! Thank you. Your mate needto got bk to me bout the test he's going to go through it with. Yet another kind chap on EF!


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Yep he is one of the best suga.
 
Day four in the big brother house lmfao! Cardio 40 mins steady jog ..........
 
jennifer778 said:
Look at you go! How are you liking
Being in the big brother
House!? You're killing it!!
Click to expand...

Thank you huni!!! I'm anxious to see what I'm like a month -2 down the line... As for big brother. Do you guys watch that over there? .
It's great havin mates all way over there it always make me wonder how things are do different lol ..
I tried some sweets from America jolly ranchers y them things are tasty. And reeces with peanut butter there well nice haha.



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Hey girl..great log so far. I was thinking about you this morning...my son flew into London yesterday and it made me think about you!! Keep killing it!
 
caligirl85 said:
Hey girl..great log so far. I was thinking about you this morning...my son flew into London yesterday and it made me think about you!! Keep killing it!
Click to expand...

Hey CG , London the big city!! I was there couple weeks ago there everything goes to fast lol I like a laid bk life all the busy made me dizzy! Haha.
Has your some been before? In sure he will love it .
Thanks for following and for the kind words!!!



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No, actually that was pretty bad form any way you cut it.
Like this,

Pendlayrow.wmv - YouTube

This is the best one that I could find for you suga.
 
Day five....
Workout A.
Squats2 x 5empty
1x 5 28k
1x5 30k
5x5. 35k

B.press 2x 5 empty
1x5 28k
1x5 30k
5x5 35k

Bb row 2x5 empty
1x5 28 k
1x5 30k
5x5 35k

I will check out the link now Zed thanks matey!!

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I just notice my 2 stars under where it's says amateur bodybuilder on the left of all my posts have changed to two ,who does this i cant even remember putting Amateur bb under my name? lol.............
 
dmk777 said:
Day five....
Workout A.
Squats2 x 5empty
1x 5 28k
1x5 30k
5x5. 35k

B.press 2x 5 empty
1x5 28k
1x5 30k
5x5 35k

Bb row 2x5 empty
1x5 28 k
1x5 30k
5x5 35k

I will check out the link now Zed thanks matey!!

Sent from my iPhone
Click to expand...

Great job chic!! You're numbers are looking good!! Keep up the great work!! What's on yalls agenda for the weekend?
 
jennifer778 said:
Great job chic!! You're numbers are looking good!! Keep up the great work!! What's on yalls agenda for the weekend?
Click to expand...

Thank you Jen!! I I'm normally hitting them three times heavier but Zed says its best to start low and build as wks go by. Its strange because even at such low weights I feel them working almost all my body...
Well as for my weekend I'm afraid I'm working thur-mon this wk and next do not much I can do lol , you heard of lee evens before? He's a comedian really funny he's on @ the arena I work at...do you have anything nice planned chic?


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dmk777 said:
Hey CG , London the big city!! I was there couple weeks ago there everything goes to fast lol I like a laid bk life all the busy made me dizzy! Haha.
Has your some been before? In sure he will love it .
Thanks for following and for the kind words!!!



Sent from my iPhone
Click to expand...

You know, he's actually there for footy!! Training with a couple of the clubs there. He's in specialized program over here where they combine training and high school and has been in Italy for the last week and now in London training. It's an amazing opportunity for him, although I miss him like crazy!! :)
 
dmk777 said:
Thank you Jen!! I I'm normally hitting them three times heavier but Zed says its best to start low and build as wks go by. Its strange because even at such low weights I feel them working almost all my body...
Well as for my weekend I'm afraid I'm working thur-mon this wk and next do not much I can do lol , you heard of lee evens before? He's a comedian really funny he's on @ the arena I work at...do you have anything nice planned chic?


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Click to expand...

Sorry you've got to work..and also I meant to tell you a few posts back that I am sorry to hear about you
Losing your job. That sucks and I'm sure it's made life difficult. Again sorry to hear that D! I don't think I have heard of lee evens. Sounds like fun though. I typically like any comedian. No huge plans this weekend except to get some rest! We have my stepson every other weekend So we have him this weekend. We usually just watch movies and he likes to play playstation (shocker!!). Lol. I am in my last week of school and my final
Project is a 20-page paper. That's due Tuesday so I'll be working on that, no doubt!! So..relaxing when I can and spending time with my family.
I know it's cheesy but have you ever seen that movie Green Street Houligans? It's my husband and my favorite!! Love that movie!
 
Lookin good suga. Keeping up the good work!
The stars are an auto feature of the site. It has to do with how many posts you have. You can change that "Amature bodybuilder" to pretty much anything you want.
 
caligirl85 said:
You know, he's actually there for footy!! Training with a couple of the clubs there. He's in specialized program over here where they combine training and high school and has been in Italy for the last week and now in London training. It's an amazing opportunity for him, although I miss him like crazy!! :)
Click to expand...

Wow that's an amazing opportunity Cg Italy is beautiful I would love to visit there not to mention the football over there is amazing!
London too have some the top teams in English footy teams .
H
That really is a chance of a lifetime !
Yeah I bet it's hard missing him but at the same time you must be so proud ....


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zedhed said:
Lookin good suga. Keeping up the good work!
The stars are an auto feature of the site. It has to do with how many posts you have. You can change that "Amature bodybuilder" to pretty much anything you want.
Click to expand...
Oh lol I wondered as these stars kept appearing lol.



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jennifer778 said:
Sorry you've got to work..and also I meant to tell you a few posts back that I am sorry to hear about you
Losing your job. That sucks and I'm sure it's made life difficult. Again sorry to hear that D! I don't think I have heard of lee evens. Sounds like fun though. I typically like any comedian. No huge plans this weekend except to get some rest! We have my stepson every other weekend So we have him this weekend. We usually just watch movies and he likes to play playstation (shocker!!). Lol. I am in my last week of school and my final
Project is a 20-page paper. That's due Tuesday so I'll be working on that, no doubt!! So..relaxing when I can and spending time with my family.
I know it's cheesy but have you ever seen that movie Green Street Houligans? It's my husband and my favorite!! Love that movie!
Click to expand...

Hey Chic. Lol I just finished work now, lol I didn't mind my shift tonight it was an easy one no trouble !! thanks Jen I think things turned out better though it didn't seem it at the time. I actually love working doing the gigs and it's less danger than working the doors moneys not much different too so win win I think lol,
Well whatever you do have a great weekend with the lil fella! Playstation gud stuff! I love the wii,
Best of luck with your paper hope its not too stressfull for you ...
Haha green street's one my faves too I love it I wasn't impressed by the sequel tho ... Donna


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dmk777 said:
Hey Chic. Lol I just finished work now, lol I didn't mind my shift tonight it was an easy one no trouble !! thanks Jen I think things turned out better though it didn't seem it at the time. I actually love working doing the gigs and it's less danger than working the doors moneys not much different too so win win I think lol,
Well whatever you do have a great weekend with the lil fella! Playstation gud stuff! I love the wii,
Best of luck with your paper hope its not too stressfull for you ...
Haha green street's one my faves too I love it I wasn't impressed by the sequel tho ... Donna


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Click to expand...

Good!! I'm glad you are off work and that things seem like a win win. That's always a great thing!! I'm really glad that you like what you are doing now. Makes a huge difference!
I think you and me have tons in common!! I had a feeling you'd like green street too! We own it and I watch it all the time! Always makes me want to go out and kick some ass!! Ha. Yeah I started watching the sequel and turned it off because it was stupid. Hardly no one else has even heard of green street before!! Love it D!! Wish we lived closer..we definitely would have to visit!!
 
jennifer778 said:
Good!! I'm glad you are off work and that things seem like a win win. That's always a great thing!! I'm really glad that you like what you are doing now. Makes a huge difference!
I think you and me have tons in common!! I had a feeling you'd like green street too! We own it and I watch it all the time! Always makes me want to go out and kick some ass!! Ha. Yeah I started watching the sequel and turned it off because it was stupid. Hardly no one else has even heard of green street before!! Love it D!! Wish we lived closer..we definitely would have to visit!!
Click to expand...

Haha thanks! Yeah you odiously have g8 taste in movies just like me !
Me to I think it would be great to meet you think we'd make great mates! But either way it's cool to be having buddys at the other end of the world. You should watch rise of the foot soldiers that's one my all time faves too as its based on a true story about a gangster in London. Plenty ass kickin and I think you'd love it chic ..


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540d4632-c8cb-c205.jpg
540d4632-c81e-8388.jpg


I have a couple more pics to add to keep track my progress.


Sent from my iPhone
 
dmk777 said:
Haha thanks! Yeah you odiously have g8 taste in movies just like me !
Me to I think it would be great to meet you think we'd make great mates! But either way it's cool to be having buddys at the other end of the world. You should watch rise of the foot soldiers that's one my all time faves too as its based on a true story about a gangster in London. Plenty ass kickin and I think you'd love it chic ..


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Click to expand...

Hey D! Good morning. Yes, I think we both have great tastes in movies! I just put Rise of the Footsoldier in my queue. Can't wait to watch it! I'm not the typical chic when it comes to movies..I like to see someone get their butts kicked every now and then. LOL. Thanks for the suggestion. I will watch today! Hope you have a great day.
 
jennifer778 said:
Hey D! Good morning. Yes, I think we both have great tastes in movies! I just put Rise of the Footsoldier in my queue. Can't wait to watch it! I'm not the typical chic when it comes to movies..I like to see someone get their butts kicked every now and then. LOL. Thanks for the suggestion. I will watch today! Hope you have a great day.
Click to expand...

Lol good morning! Well it's nearly evening here lol. Glad you found it chic you will enjoy it !
Well I'm off to work I will pop on here after work catch up with the gossip haha ... Speak soon Jen!


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Woah D, those are some pretty impressive shoulders!! Big enough to carry the weight of the world I bet!!! Keep up the great work!
 
dmk777 said:
Wow that's an amazing opportunity Cg Italy is beautiful I would love to visit there not to mention the football over there is amazing!
London too have some the top teams in English footy teams .
H
That really is a chance of a lifetime !
Yeah I bet it's hard missing him but at the same time you must be so proud ....


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Click to expand...

Thanks girl! It's been a weird feeling...having the "empty nest". but yes...I'm a pretty proud mama too. :)
 
SnipersGirl said:
Woah D, those are some pretty impressive shoulders!! Big enough to carry the weight of the world I bet!!! Keep up the great work!
Click to expand...

Lol thanks Snipers yeah they come in handy often at work for rugby tackling the trouble makers lol..




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caligirl85 said:
Thanks girl! It's been a weird feeling...having the "empty nest". but yes...I'm a pretty proud mama too. :)
Click to expand...

Your welcome lass!! And I would be proud too.... Empty nest= less mess haha ....


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dmk777 said:
http://tapatalk.com/mu/540d4632-c8cb-c205.jpghttp://tapatalk.com/mu/540d4632-c81e-8388.jpg

I have a couple more pics to add to keep track my progress.


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Click to expand...

check you out sista!! Looking good!! Way to go!! You should be proud of yourself!! I am!! Keep up the awesome work. Cat call...
 
jennifer778 said:
check you out sista!! Looking good!! Way to go!! You should be proud of yourself!! I am!! Keep up the awesome work. Cat call...
Click to expand...

Thanks chic lol ...... Means allot gives me that extra push....



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Nice pics suga but still waiting for legs.........
You have done a nice job gurl!
 
zedhed said:
Nice pics suga but still waiting for legs.........
You have done a nice job gurl!
Click to expand...

Thank you my friend!! Wondered were you'd got to Zed you been quiet last few days. Hope alls well...I will defo put them on this week I will need my better half to take them for me ....


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Day 6&7 rest days some long slow walks.

Day 8
Workout b
Squat 2x7 @25k
1x7 @30k
5x5 @35k

ohp 2x5 empty bar
2x5@28k
5x5@33k and

dead lift 1x5 @ 35k
2x5@45k
1x5@ 55k

Sent from my iPhone
 
A bit too much fat for most peeps. However bro a lot of it depends on your goals too. If you are a young guy with a high metabolism and you are on a mass cycle then whole milk some of the time should be ok.
 
dmk777 said:
Day 6&7 rest days some long slow walks.

Day 8
Workout b
Squat 2x7 @25k
1x7 @30k
5x5 @35k 77Lbs

ohp 2x5 empty bar
2x5@28k
5x5@33k 73Lbs

dead lift 1x5 @ 35k
2x5@45k
1x5@ 55k 121Lbs


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Click to expand...

Steadily progressing suga thats what I wanna see and your doing just fine. One question tho, what happend in your DL? Hope you didnt get hurt.:(
 
zedhed said:
Steadily progressing suga thats what I wanna see and your doing just fine. One question tho, what happend in your DL? Hope you didnt get hurt.:(
Click to expand...

Thanks chief! Dead lift? I was just going by the sheet it said only 1x5 after warm ups as the squats are more than enough ... Do you think I should do more like Zed? Thanks again


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Thanks Zed that link is really interesting & helpfull


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dmk777 said:
Thanks chief! Dead lift? I was just going by the sheet it said only 1x5 after warm ups as the squats are more than enough ... Do you think I should do more like Zed? Thanks again


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Click to expand...

Nope youre doing just fine suga, my mistake...:worried:
 
Day 9 40 mins cardio .... Heart rate kept @ 130 ....lol zed sthat better !


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Last edited:
At 30:confused::confused::confused:
Dam gurl are like the walking dead as in a zombie or what? LOL:cool:
You have to work to get your pulse up to 30? Haw Haw Haw I kill me Im so funny.....
 
Yeah I did feel a little like a snail lol only joking bro I mean 130 lol
 
Adding to workout A again tomorrow can't wait!!!!


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LOL glad to know that your alive suga!
 
Day 10.... Feeling much better as I add weight can feel it doing good..


Workout A.
Squats
1x 5 28k
1x5 30k
1x5. 35k
5x5 40k

B.press
1x5 28k
1x5 30k
1x5 35k
5x5 40k
Bb row
1x5 28 k
1x5 30k
1x5 35k
5x5 40k
Sent from my iPhone
 
Nice work out suga.
Very good that you are keeping your bench press and bbl row at the same numbers. Do this as long as you possibly can.
 
Yep will do Zed thanks for checking on on me!

I just realised iv'e been adding 5k per workout it should have been 3k should I start on my next workout @ 3K or carry on adding 5k's, I got confused as it goes in 5lbs & we don't use lbs over here..............
 
Continue to go 5k till you think you are at about the half way point. Then drop down to 3k.
I guess having uinversal weights and measures would be asking too much of our race suga.....
But would be more convenient.
 
zedhed said:
Continue to go 5k till you think you are at about the half way point. Then drop down to 3k.
I guess having uinversal weights and measures would be asking too much of our race suga.....
But would be more convenient.
Click to expand...

Yeah good idea Zed I'll do couple weeks see how I get on then go 3lb..
Yeah it's true whatever they can do to confuse they lol how rude!!! Haha. Thanks for getting back bro!

It's quiet on EF today you think!


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dmk777 said:
Yeah good idea Zed I'll do couple weeks see how I get on then go 3lb..
Yeah it's true whatever they can do to confuse they lol how rude!!! Haha. Thanks for getting back bro!

It's quiet on EF today you think!


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Click to expand...

Hey my english friend!! It's probably quiet because y'all haven't had to deal with me!! Ha!! Look at you working out!! Good girl! I'm
Very proud of you and have missed you over the past few days. Been so busy my eyes have been crossed but I'm
Back now!!

Good job girl!! How you been the past few days?
 
jennifer778 said:
Hey my english friend!! It's probably quiet because y'all haven't had to deal with me!! Ha!! Look at you working out!! Good girl! I'm
Very proud of you and have missed you over the past few days. Been so busy my eyes have been crossed but I'm
Back now!!

Good job girl!! How you been the past few days?
Click to expand...

Jen your back! Lol was getting worried mate thought you'd deserted us !
It's been too quiet I've been bored lmao.
Thanks for the big up!!


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Day 11 cardio 40 mins treadmill @ heart rate 130.


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Suga Ima always lookin in on you and you owe leg pics too FYI....LOL.
 
zedhed said:
Suga Ima always lookin in on you and you owe leg pics too FYI....LOL.
Click to expand...

Here you go!! Will 5x5 work all my areas I worked before like calfs and traps. ? Thanks Zed!
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"Here you go!! Will 5x5 work all my areas I worked before like calfs and traps. ? Thanks Zed!"

Hey suga, your calves will get stimulation from doing deadlifts and squats believe it or not. And your traps get stimulation from bench, OHP, bent over rows and deadlifts. So yes....
Thanks for putting up the leg pics. Your legs are gonna change a lot on this program sista. Make sure you squeeze the hell out of your thighs and butt at the top of your squats. Do your squats at just under a medium tempo. I know thats kinda vague but you will get it sorted Im sure.
On your cardio days, we gonna change it up for you.......:garza:Do half of the cardio that you are doing now. Then take 60% of what you are squatting and do 70 total reps. Its up to you how you get there.
So do your running or climber or whatever first then do your light weight high rep squats.
You must maintain good form however no stops at the top or at the bottom. One smooth continous motion till your done with the set. You gonna love me even more when your done.:heart::heart:
 
Thanks Zed will I do that starting tue. I've always been worried bout training hard with my legs as there big anyway don't really want them any bigger there solid but could do with bit more definition.
Thanks for the advice it's spot on as usual.

Donna


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