Strong Lift 5x5. Clark

[-Shazam-]

Hey all. Well today I began my 5x5 workout so i'm gonna keep a log here about what I did. My first post might seem to lack info but with time hopefully I will add more details.

1st Workout A:
Supplements:
1 scoop N2KTS
3 pills: Ancient Strength

Squat 5x5- Empty Bar (45 pnds)
Went well. Need to review feet placement.

Bench Press 5x5- Empty Bar (45 pnds)
Went well. Keep in mind back placement. Making sure I am consistent in the speed with which I move the bar.

Barbell Rows 5x5- (95 pnds)
Make sure I do the correct rows. Did bent over and I believe the workout calls for doing it in a vertical position. Either way it felt great to workout that section.

Overall notes: Felt great to be at the gym at 6am. Felt a slight rush with N2KTS but I believe I can go to 2 scoops. Took 2 more AS after workout was done.

Warmed down with 5 min of cardio.

Workout time: 6:40am-7:20am

Notes:
Need to make sure I have a proper breakfast ready when I am finished. Really had to resist the urge to stop by Subway on the way back home and get something "healthy".

Questions:
Should I eat before or after I do this workout?

 

[Backtobasicks]

Goodluck with the program bro!
With the eating.. At 6 am it'd be preference.. Eating something 5 min before the gym then heavy ass weights doesn't always work out perfectly. Try get something small i to you atleast would be my guess. Then you're not running empty just on caffeine

 

[-Shazam-]

Goodluck with the program bro!
With the eating.. At 6 am it'd be preference.. Eating something 5 min before the gym then heavy ass weights doesn't always work out perfectly. Try get something small i to you atleast would be my guess. Then you're not running empty just on caffeine

Thanks man. I think I'll eat something after. I don't want to be focusing on food before and like you said food and heavy weights wont mix. And I have a nasty habit of getting lazy after food but that probably has to do with the bad food that I was eating.

 

[zedhed]

Hey all. Well today I began my 5x5 workout so i'm gonna keep a log here about what I did. My first post might seem to lack info but with time hopefully I will add more details.

1st Workout A:
Supplements:
1 scoop N2KTS
3 pills: Ancient Strength

Squat 5x5- Empty Bar (45 pnds)
Went well. Need to review feet placement.

Bench Press 5x5- Empty Bar (45 pnds)
Went well. Keep in mind back placement. Making sure I am consistent in the speed with which I move the bar.

Barbell Rows 5x5- (95 pnds)
Make sure I do the correct rows. Did bent over and I believe the workout calls for doing it in a vertical position. Either way it felt great to workout that section.

Overall notes: Felt great to be at the gym at 6am. Felt a slight rush with N2KTS but I believe I can go to 2 scoops. Took 2 more AS after workout was done.

Warmed down with 5 min of cardio.

Workout time: 6:40am-7:20am

Notes:
Need to make sure I have a proper breakfast ready when I am finished. Really had to resist the urge to stop by Subway on the way back home and get something "healthy".

Questions:
Should I eat before or after I do this workout?

Awsome bro!
Trust me you will be amazed at what this program is gonna do to the way you look and the weights you lift,

Good for you too that you are starting out within your limits. Dont worry about starting out too light. That way you are sure to progress throught the entire 12 weeks program, Again good for you for using your head and parking your pride at the door.

The rows are supposed to be bent over just like your doing.

Appreciate you doing a log on this bro looking forward to following along with you in your journy.
Best regards.

 

[obsessedwliftin]

Subbing on this bro! This workout took my lifts through the roof. Listen to zed bro he knows his shit!

Sent from my DROID2 GLOBAL

 

[zedhed]

Hey bro keep this running man!!

 

[-Shazam-]

Hey bro keep this running man!!

On it bro. Today is my rest day. Tomorrow I go back at 6am. Uff woke up and my thighs were killing me. But if they wernt sore than I would have been doing something wrong.

Good to know that I'm doing that right barbells man thanks for that.

 

[zedhed]

Actually kind of surprized that your that sore. Typically this kind of workout will not leave a person sore. Anyway...just go with it bro!
This is the kind of squat you wanna be doing bro.

Proper Squat Technique

That is perfect tecknique for the 5x5 squat. The only thin I would add is drop your pelvise just a little bit further then in that first pic. Thats just exactly how you wanna be looking tho.

 

[-Shazam-]

Actually kind of surprized that your that sore. Typically this kind of workout will not leave a person sore. Anyway...just go with it bro!
This is the kind of squat you wanna be doing bro.


That is perfect tecknique for the 5x5 squat. The only thin I would add is drop your pelvise just a little bit further then in that first pic. Thats just exactly how you wanna be looking tho.

I think its due to the fact that
1) I was going way too low when I was doing my squats
2) Did 10 min of cardio afterwards that I probably shouldn't have done

Edit: Yeah I just tried to squat and it wasn't hard at all. So I think if any soreness is coming on its from the machines I was using for my cardio. Targeted some muscle I guess that I have worked on in a bit.

 

[-Shazam-]

Quick question: As I start my second workout (Workout B) a I only adding 5 pounds to my squats or my deadlifts and overhead press as well?

 

[obsessedwliftin]

No add 10lbs each time on deads. 5lbs to squat each time and on OHP. That way your squats don't out run your deads bro.

 

[-Shazam-]

No add 10lbs each time on deads. 5lbs to squat each time and on OHP. That way your squats don't out run your deads bro.

Gotcha. But today im starting out on 95 no?

 

[obsessedwliftin]

Gotcha. But today im starting out on 95 no?

Exactly! 25 on each side of Olympic bar. Also it is a good idea to lay a 25 or two on the ground underneath your weight set up so that your bar is at the right heigth. Once you work your way up to 45's on each side then there will no longer be a need for this.

 

[-Shazam-]

Workout B (2nd Workout) 11-1-11 (736-8:10)

Supplements:
N2KTS- 1 Scoop
Ancient Strength- 3 pills

Squats 5x5 (50 pounds)
-Did a much better job at positioning. Thanks Zhed! Controlled breathing.

Overhead Press 5x5 (Empty Bar 45 pounds)
-Surprised me a bit that on the last rep my arms started to get tired. I am constantly
working out those muscles (or so I thought). With time though it'll get better. Really charged me that I'm starting to consider this as a challenge to myself instead of a simple "workout plan".

Deadlift 3x5 (Fail) (95 pounds)
-Need to pay closer attention to the instructions laid out. Did 3 sets before i recalled that the plan calls for one.
Anyways it served as practice for form. I'll remember next time to do 1x5.

5min cardio cool down (I can see this going away when Squats start to get more difficult)

2 Ancient Strength post-workout
Whey Protein mixed with water

Notes:
• Pay closer attention to what workout calls for
• Continue to control breathing
• Control the bar during Overhead Press

Questions: Did anyone else have to get used to the Overhead press? (Really pumped to see that improve)

 

[zedhed]

Nah bro. You add 10 lbs to squat and deadlift. 5 Lbs to everything else. Enjoy!

 

[Backtobasicks]

Check up mark rippetoe vids, he shows decent ohp, helped me realize lots of its engaging and keeping your core tight or you'll ruin your back trying to lift the weight when it gets heavier.

Good to hear you're enjoying it man, what's your stats? Just out of interest

 

[obsessedwliftin]

Nah bro. You add 10 lbs to squat and deadlift. 5 Lbs to everything else. Enjoy!

Zed clear this up for me bro. Maybe I missread Mehdi statind to only add 10lbs to the deads. I certainly do not want to be posting incorrect info. But adding 10lbs to your squat and squatting 3 times a week is going to get heavy fast and your deadlift will not catch up?

 

[zedhed]

Your right obsessed. I looked back and you are correct sir.
Thanks man!

 

[zedhed]

On your OHP, do not go lower then your chin and you do not need to fully lock out at the top. These are huge shoulder savers bro. Also you want to press from in front of your chin to just behind your head.

 

[-Shazam-]

Workout A (3rd Workout) 11-3-2011

Supplements:
1 1/2 Scoops N2KTS
3 Pills of Ancient Strength

Squats 5x5 (55 pounds)
Squats went well. Wasn't sure how well it was going to go due to a bit of soreness in my legs but there was no trouble. Went to low a couple of times though

Bench Press 5x5 (50 pounds)
Good positioning. I’ve been wanting to get back to the bar for some time now so this is my most exciting part of this workout.

Barbell Rows 5x5 (??? Pounds)
So I reviewed what I was supposed to be using in order to due this exercise and I discovered I used the wrong equipment to do this. I used a curl bar that already had 95 pounds on it. Not sure how much weight that was but today I used the correct equipment and added 60 pounds. Seemed a bit heavy but I didn’t have to stress myself too much and stress out other areas in order to complete the lift. I would like to know however what the base weight of that bar is so I can know exactly where I am going.


Notes: Continuing to get used to gym life. Love waking up at 6am and being at the gym by 6:30. Really liking how I zone out when I get there as well. Before when I didn’t have a plan I would barley be focused on what I was doing.

Questions: What is the base weight of that bar?

Also thanks to all of you who are helping me out with this.

 

[zedhed]

If its the big bar, Oly bar I believe its 45 Lbs, at least mine is. So you were rowing 105 Lbs. Nice bro!

 

[gymjunkie09]

Zed clear this up for me bro. Maybe I missread Mehdi statind to only add 10lbs to the deads. I certainly do not want to be posting incorrect info. But adding 10lbs to your squat and squatting 3 times a week is going to get heavy fast and your deadlift will not catch up?

I just added 10 lbs every other workout to squats. Guess this way would have made more sense lol

 

[-Shazam-]

Workout B (4th Workout) 11-6-2011

Supplements:
1 ½ scoops: N2KTS
3 Pills: Ancient Strength

Squat 5x5 (60 pounds)
Another good squat session. Had great positioning the entire time. Getting much easier to do this technique wise. Once again, love to see the bar getting heavier.

Overhead Press 5x5 (50 pounds)
Brought it down to the chin like Zed suggested. Didn’t tire my arms out as much like last time but I still felt some resistance towards the end.

Deadlift 1x5 (100 pounds)
Nice positioning. Paced myself. Great workout.

Post-Workout:
1 Glass Whey Protein
2 Pills Ancient Strength

Notes: Great workout. At the end I went on another machine to test some chest exercises real quick. Don’t want to get in the habit of adding exercises but I felt pumped and wanted to jump on.

Questions: None this time.

Thanks all


P.S Thanks for the clarification Zed. Take care bro.

 

[zedhed]

Good workout bro. Fine for now to add on if you feel like it. But when you move on up in weights I think you prolly wonr wanna.

 

[-Shazam-]

Workout A (5th workout 11-8-2011) 6:36a.m-7:06 a.m
Supplements:
1 ½ scoops: N2KTS
3 Pills: Ancient Strength

Squat 5x5 (65 pounds)
Went quick. Have to resist the urge to add weight. I feel like it would be right to start out at nearly double this weight. But I’ll be patient and just wait until that comes.

Bench Press 5x5 (55 pounds)
Another exercise that feels more like a slight warm up. But after reading everything I have I understand it’s important to start from the bottom. I just hope that the ease in which I am doing these exercises does not hinder the results that I want to get.

Barbell Rows (125 pounds [Fail])
For not paying attention to the weight that I was grabbing instead of picking up 2 25 weights I picked up 2 35’s. Did about 15 pounds extra but it felt good. Was some strain but I was able to finish my sets. The last however I did begin to feel the strain.


Notes: Good workout but it felt very rushed. I do have to head to classes about an hour and a half after this workout but still I felt like I am going through this way too fast. I do work up a sweat but even adding on exercises this only takes me around 30-35 min. Feels like something is off. Nevertheless I have committed to seeing this out to 12 weeks at the very least and I will complete that.

 

[zedhed]

Workout A (5th workout 11-8-2011) 6:36a.m-7:06 a.m
Supplements:
1 ½ scoops: N2KTS
3 Pills: Ancient Strength

Squat 5x5 (65 pounds)
Went quick. Have to resist the urge to add weight. I feel like it would be right to start out at nearly double this weight. But I’ll be patient and just wait until that comes.

Bench Press 5x5 (55 pounds)
Another exercise that feels more like a slight warm up. But after reading everything I have I understand it’s important to start from the bottom. I just hope that the ease in which I am doing these exercises does not hinder the results that I want to get.

Hey bro, I know it really is dam hard and takes a lot of dicipline not to add to the weights. But as I have said so many times. Just follow the program. You are doing just fine. Way way better to extend the program a couple of week then to stall out too early. You have parked your pride at the door and I compliment you on that cuz that is a dam hard thing to do. So you just keep on like you are. In the end you gonna be much better off. Also these light weight also give your connective tissues time to get used to the increasing weight. So you are prolly preventing injuries too bro.

Barbell Rows (125 pounds [Fail])
For not paying attention to the weight that I was grabbing instead of picking up 2 25 weights I picked up 2 35’s. Did about 15 pounds extra but it felt good. Was some strain but I was able to finish my sets. The last however I did begin to feel the strain.
Next time just go back to the weight that you should be using for that workout. Like as if you had used the right weight this time bro.


Notes: Good workout but it felt very rushed. I do have to head to classes about an hour and a half after this workout but still I felt like I am going through this way too fast. I do work up a sweat but even adding on exercises this only takes me around 30-35 min. Feels like something is off. Nevertheless I have committed to seeing this out to 12 weeks at the very least and I will complete that.

You should be doing all of these slowly with form as the goal for now with these lighter weights bro. So slow going up and very slow on the neg on all of em. Like I said adding extra for now is fine. But what I would do is add on sets of what your doing, not add in diff excersizes. To me that just makes more sense. Again its about conditioning your connective and soft tissues for the really heavy weight that is to come. This is prehab bro!

 

[-Shazam-]

Workout B (6th workout 11-10-2011) 6:50a.m-7:25 a.m

Had to do this work out in reverse. Guy was just taking way too long in the squat rack.

Supplements:
2 Scoops: N2KTS
3 Pills: Ancient Strength

Deadlift 2x5 (110 pounds) Added another set
Went well. Focused on positioning a lot and paced myself well.

Overhead Press 6x5 (55 pounds)
I can see this exercise become challenging very fast. In the last set my arms begin to get tired. Really need to focus on letting myself rest between sets.

Squat 5x5 (70 pounds)
Another good exercise. Positioned well, paced myself and remembered to control my breathing.

Notes: Good workout. Took my time more and took 15-25 second breaks between sets as my arms became to get heavier. Might change my routine though so that I am in the gym at 6:00 am instead of 6:30 in order to compensate for unexpected situations like people using the equipment that I need to jump on.

Thanks Zed for those words man. And what you said about this is to build my body up for the real work makes total sense. A month from now I’ll be wishing I could do what I did today. Thanks for all the advice bro.

 

[zedhed]

"A month from now I’ll be wishing I could do what I did today. Thanks for all the advice bro."

Nah bro, you will be so psycked up by the amount that you are working out with that you will wanna be right back in the gym the very next day my good man!

 

[-Shazam-]

Workout A (7th Workout 11-13-2011) 7:00-7:40
Supplements:
2 Scoops N2KTS
3 Pills: Ancient Strength

Squat 5x5 (75 pounds)
Went by smooth and took my time with it. Still need to work on controlling breathing though. Forget all about it sometimes when I begin.

Bench Press 5x5 (60 pounds)
Went well. Always making sure that I keep that arc in my back,

Barbell Rows 5x5 (110 Pounds)
This is going to get heavy fast but is still one of the more enjoyable workouts.

Post workout: 1 Cup Whey Protein


Notes: Surprising how a couple of weeks back these workouts were totally alien to me and now I am perfecting my technique on each one of them. This is only the beginning and I look forward to what’s too come.

 

[-Shazam-]

Nah bro, you will be so psycked up by the amount that you are working out with that you will wanna be right back in the gym the very next day my good man!

already feeling it man. Constantly wanting to beat what I did the previous workout now.

 

[zedhed]

Gr8 tude bro. You just stick with this and you wont know yourself in a few short months!

 

[-Shazam-]

hey all. I've been super busy with midterms so I haven't been able to keep up writing this these last couple of days but I will get back to it next workout. I have been completing the workouts though.

11-15
Squat 80 Pounds
Overhead Press 60 Pounds
Deadlift 120 Pounds

11-17
Squat 85 Pounds
Bench Press 65 Pounds
Barbell Rows 115 Pounds

What I did for the last two. Went by quick. Used the same supplements. Ill go back to my standard journal writing for this upcoming workout on Sunday. Take care all.

 

[zedhed]

Glad to see you back bro. As long as you got your workouts in thats the important thing. Good Job!!! Looking forward to seeing you back man!

 

[-Shazam-]

I am still really horrible with time right now guys. Especially with the holidays. But I HAVE done all my workouts and it has become just a way of life for me.

I have been doing my Supplements of 2 Scoops of N2KTS and 3 Pills of Ancient Strength. This is what I have been doing since I became fail with this Journal:

11-20
Squat 90 Pounds
Overhead Press 65 Pounds
Deadlift 130 Pounds

11-22
Squat 95 Pounds
Bench Press 70 Pounds
Barbell Rows 120 Pounds

11-24
Squat 100 Pounds
Overhead Press 70 Pounds
Deadlift 140 Pounds

Overhead Press has been getting easier as I pace myself and just get used to it.
Positioning for Squats has been great as well.

People such as my family and fiance really have been noticing quite a change in my physique and I feel a lot more active.
Thanks all for your support. My next workout is tomorrow and I for sure will write a full Journal on it.

Take care and HAPPY HOLIDAYS!

 

[zedhed]

Good for posting up bro even with your time challenges. Looking forward to your next posts.

 

[-Shazam-]

11-27 (13th Workout)
Squat 105 Pounds
Bench Press 75 Pounds
Barbell Rows 125 Pounds

Supplements:
2 Scopps N2KTS
3 Pills Ancient Strength

All went well with this workout. Bench Press is still the easiest as it is the least weight out of all my exercises that I am in right now but it will get up there soon enough.

11-29 (14th Workout) wow how time flies.
Squat 110 Pounds
Overhead Press 75 Pounds
Deadlift 150 Pounds

Supplements:
2 Scopps N2KTS
3 Pills Ancient Strength

This workout was a little rushed because I was running late and had to head to class so I had only about35 min to complete it a well as the other excercises that I do to cool down. I went back to the gym to see if I could repeat it and wow I was amazed at how many people are there at night.
So glad that I go at 6am now. I can't imagine anyone finishing a exercise routine in less than 2 hours with how busy it was there.

I am noticing big differences in my physique so I'm getting pretty good results and I'm not even at the halfway mark yet.

I think I should start ingesting more protein though. In the beginning I would take a glass of whey protein at least twice a day.

Next one is tomorrow. Gotta be sure to be there on time so I could complete the full routine and pace myself better.

Take care all.

 

[gymjunkie09]

11-27 (13th Workout)
Squat 105 Pounds
Bench Press 75 Pounds
Barbell Rows 125 Pounds

Supplements:
2 Scopps N2KTS
3 Pills Ancient Strength

All went well with this workout. Bench Press is still the easiest as it is the least weight out of all my exercises that I am in right now but it will get up there soon enough.

11-29 (14th Workout) wow how time flies.
Squat 110 Pounds
Overhead Press 75 Pounds
Deadlift 150 Pounds

Supplements:
2 Scopps N2KTS
3 Pills Ancient Strength

This workout was a little rushed because I was running late and had to head to class so I had only about35 min to complete it a well as the other excercises that I do to cool down. I went back to the gym to see if I could repeat it and wow I was amazed at how many people are there at night.
So glad that I go at 6am now. I can't imagine anyone finishing a exercise routine in less than 2 hours with how busy it was there.

I am noticing big differences in my physique so I'm getting pretty good results and I'm not even at the halfway mark yet.

I think I should start ingesting more protein though. In the beginning I would take a glass of whey protein at least twice a day.

Next one is tomorrow. Gotta be sure to be there on time so I could complete the full routine and pace myself better.

Take care all.

make sure your're taking in a lot of good carbs and fats too...whole wheat pasta,oats,all natty pb, fish oils....I like better protein bars from needtobuildmuscle.com they make a rell rounded snack

 

[zedhed]

^^^junkie nailed on the Better Protein bars bro. An excellent way to get the good stuff!^^^

 

[-Shazam-]

12-1 (15th Workout)
Squat 115 Pounds
Bench Press 80 Pounds
Barbel Rows 130 Pounds

12-4 (16th Workout)
Squat 120 Pounds
Overhead Press 80 Pounds
Deadlift 160 Pounds


12-6 (17 Workout)
Squat 125
Bench Press 85
Barbell Rows 135

Well Finals week is just about done so I'll have less stress on my shoulders. Glad though that I have taken this workout seriously and haven't missed a single one.

I kind of feel like I'm becoming bipolar about this workout. I see results in me and so have others but each time I finish I feel like I should be doing so much more. I do add on a couple of exercises but I don't know. To be completely honest I think the problem is that I am just comparing myself too much to others around me who have probably been working out for years and I am barley heading on doing this for 2 months. Has anyone else felt like this? Like you should really be pushing yourself a lot more in order to bulk up faster?

Would appreciate anyone's advice on this.

Take care all. Happy Holidays.

 

[zedhed]

Good on your workouts bro. Nice job.

Bro that happens to all of us. Every time I read someone elses number I instantly do a comparison from their and yours too to my own. Thats just the competitiveness in us all coming out.
You are doing fine bro and dont sweat it.
Going at it the way you are is sensible and will go a long dam ways in keepin you injury free. You really have no idea of the stess that this puts on you body in general. It is a good stress but still a stress that you body needs time to adapt to (build muscle and strong soft tissues).
And hey, you can always hit it again after your done with this round bro!
Believe me your gonna see those weights getting pretty dam heavy pretty dam fast here and then you wont feel like your missing anything at all. Truth bro.
Regards.

 

[-Shazam-]

Good on your workouts bro. Nice job.

Bro that happens to all of us. Every time I read someone elses number I instantly do a comparison from their and yours too to my own. Thats just the competitiveness in us all coming out.
You are doing fine bro and dont sweat it.
Going at it the way you are is sensible and will go a long dam ways in keepin you injury free. You really have no idea of the stess that this puts on you body in general. It is a good stress but still a stress that you body needs time to adapt to (build muscle and strong soft tissues).
And hey, you can always hit it again after your done with this round bro!
Believe me your gonna see those weights getting pretty dam heavy pretty dam fast here and then you wont feel like your missing anything at all. Truth bro.
Regards.

Thanks man. I've appreciated your supporting words ever since I started this man. I'm still determined to finish this and like I said I have been liking the results that I have seen so far.

I have been wondering if there is some cardio exercise that you know of that I might be able to get into in order to lose some extra fat. I am not overweight but I am trying to get a very tight abdomen and chest area. I know the the Strong Lift program will probably take care of my chest but I would like to make some progress on my stomach. Do you know of any program like Strong Lift that I can do from time to time at the gym maybe on my off days or do you have a routine yourself?

Appreciate any help you can provide bro.

 

[zedhed]

Ok you can do SOME cardio but not too much bro. If you overdo it you will loose out on your weight porgram. You could try some long slow distance jogging maybe 2x/week. This is the most efficient way to burn fat off. LSD would be in excess of 2 miles at a time and you need to go slow, just a jogging pace bro. Make sure that you keep your protein up too. That in itself will help you burn fat. 1 gram of protein per pound of body weight.
Good luck bro and best regards.

 

[-Shazam-]

12-8 (18th Workout)
Squat 130
Overhead Press 85
Deadlift 170


12-11 (19th Workout)
Squat 135
Bench Press 90
Barbell Rows 140

12-13 (20th Workout))
Squat 140
Overhead Press 90
Deadlift 180


12-15 (21st Workout Workout)
Squat 145
Bench PRess 95
Barbell Rows 145

12-18 (22nd Workout))
SQuat 150
Overhead PRess 95
Deadlift 190

FINAL EXAMS ARE OVER!

I haven't had time to post much of anything due to the fact that I simply have been wiped out by these workouts and my exams and final essays.
But I did complete each of my workouts as they have just become part of my weekly life.

For each of these workouts I have been using the same supplements.
2 Scoops N2KTS
3 Pills Ancient Strength

I have done only about 10-15 min of running with the last three.
Everything is giving great results.

Quick question though: As my bottle of Ancient Strength probably will be depleted in the next week or so I was wondering if anyone knew of anything a bit stronger than Ancient Strength that i can obtain. Open to all suggestions.

Thanks to all that have been helping me through this journey of mine.

 

[zedhed]

Not familiar with Ancient Strength bro, what does it do?

 

[zedhed]

Congrats on getting thru finals and working out bro. Good un on ya!

 

[-Shazam-]

Not familiar with Ancient Strength bro, what does it do?

It's a creatine pill I got from needtobuildmuscle.com

 

[bam2012]

I have been doing the stronglift 5X5 myself for about a month now. I was already doing most of the lifts so started heavier than just the bar. When squats and deadlifts get heavy you will be glad you only have three exercises to do per workout.

 

[-Shazam-]

Hey all. If its not one thing its another with me lol. On Christmas day I started showing signs of walking pneumonia and have been feeling like crap ever since. BUT I have not let it get in the way out my routine. Ive completed all of my exercises but I just didn't add anything to it afterwards which felt kind of weird. I went to my doctor yesterday and got an antibiotic so i'm feeling a bit better.

This is what I did:

12-20
Squat 155
Bench Press 100
Barbell Rows 150

12-22
Squat 160
Overhead PRess 100
Deadlift 200

12-24
Squat 165
Bechn Press 105
Barbell Rows 155


12-27
Squat 170
Overhead Press 105
Deadlift 210

12-29
Squat 175
Bench Press 110
Barbell Rows 160

Take care all!

Have a Happy New Year.

 

[zedhed]

Lookin good here shaz.
Happy New Year bro!