SuperRockit SL 5x5

[gymjunkie09]

Re: My journal and pre cycle prep

LOL do nothing day. WTF is that? Wait I did have one last month come to think of it.

they usually come after an alcohol binge lmao

 

[zedhed]

LOL but thats not good diet guyz....
However Ginnus is one of my fav supps.

 

[johnnyrockit8665]

mmmmmmmm guiness!!!!! lol

 

[johnnyrockit8665]

12/24 day 46

15min warm up on bike

squats:
3x12xbodyweight
1x10xBar
3x5x95
3x5x135
3x3x185
3x5x200 working sets

This worked out good, thanks Zed, much easier on the knees!

shoulder press:

2x5x85 warm up
5x5x100 work

Deads:

2x5x135
3x5x185
2x5x205 work

Headed to the gym for day 48 feeling pretty good about it. Hope everyone had a Merry Christmas!!!!

 

[johnnyrockit8665]

12/26 day 48

Just got back from the gym here is today's lifts

Squats:

I used the same warm up process as the last WO

205x5x3 work sets, no knee pain at all. I will get this back to 5 reps next WO!

Bench:

barx20x1
95x3x5

125x5x5 work

Rows:

115x5x3

125x5x5 work

Dips:

BWx5x5

chins:

BWx5x5

 

[johnnyrockit8665]

12/26 Diet

I am going to do my best to start logging more of my daily food intake So here goes...

6am-PWO-protein shake w/ 1/2 cup of oats, 1 cup nonfat milk, 1 tbs of natty PB, 1 pack geliten, 2 scoops of W2BM

Supps:Bridge, AS creatine, N2slin, pre-work out chews

10am-post-2 4oz turkey patties, 4 eggs, 1/2cup oats.

1pm-8oz Ham, 1/2cup mashed sweet potato, 1cup brocolli

5pm-8oz chicken, 1 cup brn rice and lentals, spinach

 

[zedhed]

Nice bro that your in the gym unlike myself.....Kudos to you bro!

 

[johnnyrockit8665]

Nice bro that your in the gym unlike myself.....Kudos to you bro!

Thanks bro!

 

[johnnyrockit8665]

12/28 Day50

Squats:
after same warmup as day48
210x5x3 work
knee is doing much better! The numbness in my thumb and finger is getting better I have been doing a lot of shoulder stretches which is helping quite a bit.

overhead Press:
BarX10x2
95x5x3
125x5x5
failed on the last set got it just above my head but couldn't lock it out...Damn IT! lol

Deads:
95x10x2
185x5x2
215x5x2 work

The squats are getting pretty taxing. I have been doing them pretty much every other day since I started . I think switching to this

SL5x5 mon,weds,fri, and Bi's, Tri's, calves, and abs on saturday that way I get 2 days off from squats every 3 workouts. I think it will help with recovery.

 

[gymjunkie09]

12/28 Day50

Squats:
after same warmup as day48
210x5x3 work
knee is doing much better! The numbness in my thumb and finger is getting better I have been doing a lot of shoulder stretches which is helping quite a bit.

overhead Press:
BarX10x2
95x5x3
125x5x5
failed on the last set got it just above my head but couldn't lock it out...Damn IT! lol

Deads:
95x10x2
185x5x2
215x5x2 work

The squats are getting pretty taxing. I have been doing them pretty much every other day since I started . I think switching to this

SL5x5 mon,weds,fri, and Bi's, Tri's, calves, and abs on saturday that way I get 2 days off from squats every 3 workouts. I think it will help with recovery.

No need to lockout on the ohp, puts stress on the joints, good work tho. And good job sticking it out with the squats, glad your knees are feelin better