Not really understanding Needsize's 5x5 routine

[JKurz1]

Needsize.....the back routine which incorporates the heavy rows...I know you said you have two, but that's my plan of attack for today...thanks bra -

 

[needsize]

I'm running insulin right now, so the bread is a good way to get some fat free carbs in. I do love my kraft dinner, and you cant beat the price...
My non deadlift back/shoulder workout looks like this
weighted chins 3 sets to failure
t bar rows 3 x failure
shrugs 4 x failure
military press 3 x failure
side laterals 3 x failure
bent over laterals 1 x failure

I'm doing a few more sets on back than other part as I need to bring it up for the next level of competition

 

[JKurz1]

One more for ya Needsize, then I'll quit.....I really appreciate the help........Quads/Ham day......how does your routine look? I'm pretty sure the quad side looks a little like this:


quads
squat 2 sets to failure 6-8 reps
leg press 2 sets to failure 8-10 reps
hack squats 1 set to failure, 8-10 reps, with a drop set

thanks bro - oh, how many warmups are you doing for each exercise?

 

[needsize]

The warmups for squats look like this
squat 45lbs x 10 reps
135 x 8 reps
225 x 5 reps
315 x 3-5 reps....then my 2 working sets.
After doing squats, I do 2-3 reps with 2/3 of my working weight for leg press, just to get the feel of it, no wamups for hacks

Hams, I start with stiff legged deads, 1x8 on 135lbs, 1x8 on 225lbs, then working weight to failure for 2 sets. Then I finish with 1-2 sets of lying curls.
Thats it
Feel free to keep asking any questions that pop up

 

[JKurz1]

Been following it to a tee and LOVE it......you da man........great pump...quick, intense workout.....never felt better.......although I switch up the hams....I put 2 25's on each side for 6...then add 10lbs for 6 then add 10lb for 6, and keep going til you fail below 6.....truly awesome........

Since you dont mind, last one is Arms......break it down for me bro .....

 

[JKurz1]

AND.....how would you shake this up: 6'3 190 and trying to bulk up CLEANLY......little fat accum...I'm about 7-8% right now and dont want to go over 10......thanks bro



630am
1 full cup of egg whites
3/4 cup steel cuts

930
Myoplex meal replacement, touch of skim

1230
7-8oz of lean meat
green beans
huge salad w/ broc, cali, etc.....

train at 4

5:30
carb/whey shake

630
1 cup egg whites and a pack of tuna OR 6-8 oz of lean meat
steamed veggies
salad

930
huge protein shake w/ skim and egg whites
4-5 huge handfuls of peanuts
some veggies a ff dip

10pm bed

 

[needsize]

the diet is hard to judge as everyones metabolism is different. That seems like a really lean diet for a bulker, but really only you can be the judge. If you are gaining mass, then your diet is right on, if not, add calories. And if you're turning into a fat ass, cut them back

 

[JKurz1]

How about that Arm routine bro? My weight hasn't moved for awhile! I guess I need to add some calories.....

 

[needsize]

bis
standing barbell curls 5x5
incline dumbell curls 2x8-10
preachers 2x8-10

tris
close grip bench 5x5
weighted dips 2x8-10
skull crushers 2x8-10

even when not doing 5x5 those are the exercises I generally stick with

 

[MsBeverlyHills]

needsize-

day 1 chest/calves
day 2 back/shoulders
day 3 rest
day 4 bis/tris/calves
day 5 quads/calves/abs/hams
day 6 rest
day 7 start rotation over again

thats almost exactly my routine-- but 3Xwk/Calves??? yikes-- whats up w/that???