Phaded single factor 5x5.

[Phaded]

been sick since wed. will hopefully start back up tommorow.. with diet and everything..

 

[Phaded]

Mon

Squat
135 x 5
185 x 5
225 x 5
275 x 5
310 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
305 x 5
315 x 5 (just wanted to see if i could get it.. got it with ease)

BBell Rows
155 x 5
165 x 5
175 x 5
190 x 5
190 x 5

Ezbar Curls
100 x 8 x 3

Tbar
180 x 8 x 3

Chins
bw x 8 x 3

meal 1
whole rote. chicken
potato salad
baked beans
glass of gatorade

meal 2
4 pieces fried chicken
glass of redwine

meal 3
hearts of romaine lettuce
italian dressing

meal 4
4 piece of pizza
glass of red wine

 

[Phaded]

Tues

Treadmill
5 mph 5% incline 10 mins

Stairmaster
Fatburner Level 7 20 mins

meal 1
2 chicken breast
brown rice
spinach

meal 2
1 chicken breast
glass of red wine

meal 3
rommaine lettuce
2 cans of albacore
shredded cheese
italian dressing.

meal 4
adobo chicken
fried rice
green beans

 

[Phaded]

Wed

Squats
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5

Incline Bench
135 x 5
185 x 5
205 x 5
225 x 5
235 x 5

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
325 x 5

Standing OHP
135 x 8 x 3

Side Raises
2pl x 8 x 3

Reverse Curls
60 x 8 x 3

Decline Weighted Situps
5kg ball +bw x 15 x 3

 

[Guinness5.0]

meal 2
1 chicken breast
glass of red wine

Are you French?

Did you get the vids I posted to work yet?

 

[Phaded]

ya.. i'm using your vids to critique my own form thanks alot homey.. i check your thread regularly..

 

[Phaded]

END OF WEEK 4

bw 232 .. my diet still blows if i was eating more i'd be gaining alot more weight but all my lifts are way up.. i'm guessing i can squat bench and dl all pretty close to 400 lbs x 1 rep now.. pretty good considering i'd never done a real squat in my life before i started this workout regimine.. and the highest i'd deadlifted was 255.. anyhow i took off thursday and friday.. thursday i was hungover so no way in hell i was gonna do cardio.. and friday i just woke up feeling sick .. so i got back in the gym today.. and had a wonderful day..

SAT

Squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 (messed up)
225 x 8

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3 (ridiculously easy)
225 x 8

BB Rows
155 x 5
165 x 5
175 x 5
195 x 5
205 x 3
175 x 8

Weighted Dips
bw+90 x 8 x 3

1 arm Pec Dec
280 x 8 x 2

Chins
bw x 20 x 2

abs
1 decline situp(lol i was spent about to throwup)

meal 1
sausage egg cheese crosaint
glass orange gatorade

meal 2
4 cans of white albacore w/ hotsauce
2 glasses orange gatorade

 

[Phaded]

no pic for end of week.. sorry no one was here to take it..

 

[Phaded]

Finally got back in the gym after a week of sickness and i'm pretty weak.

Bodyweight 226 down 6 lbs.

Mon

Squats
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5

Bench
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5

Madcow Rows
135 x 5
155 x 5
185 x 5
225 x 3
135 x 10

Ezbar Curls
90 x 8 x 2

Ezbar Reverse Curls
70 x 8 x 2

Standing OHP
135 x 8 x 3

Decline Weighted Situps
bw x failure x 3

Chins
bw x 4

 

[Phaded]

Tues

Not doing cardio because i'm down in bw..

Just hit basically every muscle focused on triceps cause i dont really hit them that much throughout the week. Prob. only in the gym 30 mins tops.