Yet Another 5x5 Journal

[mers]

Long time lurker, first time poster.

I just finished a stressful period of my life and can finally focus on adding some mass. I'm 5'10", 163lbs, 7% bf. So I'm lean, but just too damn skinny.

The following is my split:

Sunday -- Chest (Monday is when all the benches are full):
Incline Bench 5x5
DB Press: 8-10x2
Weighted Dips Elbows Out: 8-10x2
Calves: 15-20x4

Monday -- Shoulders/Back:
Shoulder Press 5x5
Side Laterals 8-10x2
Deadlift 5x5
Wide-grip Chins 8-10x2
Cable Rows 8-10x2

Tuesday -- Off

Wednesday -- Off

Thursday -- Arms
Closegrip Bench 5x5
Barbell Curls 5x5
Weighted Dips 8-10x2
Inc DB Curls 8-10x2
Skullcrushers 8-10x2
Preacher Curls 8-10x2

Friday -- Legs! (and abs)
Squats 5x5
Leg Press 8-10x2
Stiff-Legged Deads 8-10x2
Leg Curls 8-10x2
Seated Calf Raise 15-20x4
Ab Cables 10-15x4
Leg Raises 15-failure x 4

Saturday -- Off

Comments?

 

[mers]

Sunday July 13 and Monday July 14

I appreciate the mods letting me have a journal here. I am going to be 100% honest about my stats. This will push me even harder. I'm still small, but I'm sure I'll improve quickly.

Sunday July 13
Incline Bench: 135x5 155x5 155x5 155x5 1555x5
DB Press 50x9 50x10 (each DB 50lbs)
Weighted Dips Elbows Out 45x7 35x10
Calves: 140x18 140x17

Monday July 14
Smith Machine Shoulder Press 70x5 70x5 70x5 70x5 70x5
DB Side Laterals 15x10 15x10
Deadlifts 135x5 155x5 155x5 155x5 155x5
Wide-Grip Chins 10reps 9reps
DB Shrugs 50x8 50x8 (each DB 50lbs)
Cable Rows 110x10 110x9
Bentover Laterals 25x5 25x5

I started off light to make sure I could finish every set correctly. I will be increasing all weights next week, as per needsize's recommendations.

 

[revexrevex]

Goodluck bro, journal here is a huge motivation

 

[fastgain]

That's pretty much exactly my split and I love it. I hit the rear delts instead of lateral raises, and use a bb for my shoulder press. Everything else is exactly the same. Good luck broly.

 

[mers]

Thursday, July 17 Arms

I've been eating like a horse and felt really good today. I'm definitely going to stick to this bulking diet -- it feels great knowing that I can go a lot heavier than I'm going this week.

Closegrip Bench 135x5 145x5 145x5 145x5 145x5

Barbell Curls 75x5 75x5 75x5 75x5 75x4

Weighted Dips 0x10 25x9

Inc DB Curls 25x10 25x10

Skullcrushers 60x10 60x10

Preacher Curls 60x8 60x5

 

[XbdawggX]

I think it looks pretty good overall. How does it feel to work shoulders the day after chest? Personally, I like to seperate the two a bit if I can.

Also, what about putting deads at the beginning of your shoulder/back day so you can give them everything you've got (since they're so taxing)?

 

[FatRat]

Looks like you used you rtime lurking well, that is a nice selection. Personnaly I would move Mondays workout to tues, because thats a lot of work for two days, but see how you go.

Good luck, I hope your diet is as well thought out...

 

[mers]

I'm definitely thinking about separating the chest from the shoulder/back day. Any suggestions? Perhaps Back/Bis on Monday and Shoulders/Tris on Thursday instead?

My diet is 2gm protein/lb, about 1.5gm carbs/lb and .5-1gm fat/lb. It's all clean food.

 

[needsize]

Thats pretty much my split and its worked well for me. I've never had a problem training shoulders the day after chest, and I've been doing it for years

 

[XbdawggX]

I'm definitely thinking about separating the chest from the shoulder/back day. Any suggestions? Perhaps Back/Bis on Monday and Shoulders/Tris on Thursday instead?

My diet is 2gm protein/lb, about 1.5gm carbs/lb and .5-1gm fat/lb. It's all clean food.

For what it's worth, here's my split...

Monday - Chest/Bis
Tuesday - Legs
Wednesday - Off
Thursday - Back/Tris
Friday - Shoulders
Saturday - Off
Sunday - Off

The only point of concern for me is the tri/shoulder days being close, but I'm 2.5 weeks into it and so far it hasn't created any problems.

 

[AMBB4L]

July 18 -- Legs

Had to work out at 9p because of a heavy day at work. Ugh

Squats: 135x5 135x5 135x5 135x5 135x5 (I'm going to move up slowly with squats and stiff-legged deads because of a weak lower back)

Leg Press: 270x10 270x8

Stiff-Legged Deads: 105x10 105x10

Leg Extensions: 80x10 80x 10

Leg Curls: 80x10 80x10

Sitting Calf Raises: 90x20 90x20 90x18 90x19

Cable Ab Crunches: 120x20 120x20

Leg Raises: 22 20


Overall, I could've gone heavier, but I really do want to make sure I don't increase my weights too quickly. Next week I'll probably increase most by 5lbs and some by 10lbs.

 

[mers]

July 20 -- Chest

Incline Bench -- 165x5 165x5 165x5 165x5 165x5

Weighted Dips -- 25x10 25x9

DB Press -- 55x7 55x5 (dammit)

Calves -- 150x17 150x18

 

[Zander1983]

Excellent work. Progress is what its all about If you've been following my journals, you'll know how much 'low' squat numbers can improve in such a short amount of time. I was doing 187lbs x 5 x 5 sets two months ago. Yesterday I did 242 x 5 x 4 sets

 

[mers]

Thanks for the support. My lower back was KILLING me yesterday. It was muscle soreness, nothing to be worried about. I'm thinking that I'll just slowly increase the squat and deadlift weights and not throw in good mornings. My lower back should catch up.