5x5 journey to incredible strength

[NoFatChicks91]

Dude start your own topic if you haven't already. Lots of smart guys in here and they will help you out the best they can!

Sent from my SPH-L710 using EliteFitness

 

[rustilldown]

05/01/2013

Am workout
10 min bike ride

Rotary cuff warm up

Db rows
60x20
75x18x16x14 back n forth no rest .. Maybe 10 sec

Pull ups 50 bw

Wide grip lat Pull downs
120 x20x20
140x12x12 ( really focused on fo and mind muscle contractions.. These were great sets)

1 handed seated cable rows
55 x 20 x 20 x 20x20 ( again focused on form )

Ez bar drag curls 60 lbs x many
Super set 30 lb standing hammer curls (light but clean form tight squeeze at top)
2 sets ^

Seated incline inner bicep curls
2 sets 25 lbs - failure
Super set standing hammer curls same weight x failure

3 sets bw back extentions x failure

Pm workout
15 min track sprints

Squats
225x5x5
275x5
315x5
315x5
365x5

Leg extention superset with laying hammy curls

Can't remember weight but each set included 3 drop sets before switching to next exercise... Did 3 sets

Donkey calf raises
170 x30
225x20ish
285 x about 15
315x12
315x12
315x10

Seated calf raises
2 plates x 30 x 20

Calfs were exploded I need to work on these every day

Major stretching and a few more back extentions

And a fucking feast of a supper rice chicken stirfry 3 bowls and my home made protein bars
Excuse my language but I ate huge!!!!'

Also ate a tablespoon extra virgin coconut oil with my pre workout meal and it really feels like it made a big impact energy wise and had my joints lubed up!

Such an awesome workout day

 

[Mc32]

05/01/2013

Am workout
10 min bike ride

Rotary cuff warm up

Db rows
60x20
75x18x16x14 back n forth no rest .. Maybe 10 sec

Pull ups 50 bw

Wide grip lat Pull downs
120 x20x20
140x12x12 ( really focused on fo and mind muscle contractions.. These were great sets)

1 handed seated cable rows
55 x 20 x 20 x 20x20 ( again focused on form )

Ez bar drag curls 60 lbs x many
Super set 30 lb standing hammer curls (light but clean form tight squeeze at top)
2 sets ^

Seated incline inner bicep curls
2 sets 25 lbs - failure
Super set standing hammer curls same weight x failure

3 sets bw back extentions x failure

Pm workout
15 min track sprints

Squats
225x5x5
275x5
315x5
315x5
365x5

Leg extention superset with laying hammy curls

Can't remember weight but each set included 3 drop sets before switching to next exercise... Did 3 sets

Donkey calf raises
170 x30
225x20ish
285 x about 15
315x12
315x12
315x10

Seated calf raises
2 plates x 30 x 20

Calfs were exploded I need to work on these every day

Major stretching and a few more back extentions

And a fucking feast of a supper rice chicken stirfry 3 bowls and my home made protein bars
Excuse my language but I ate huge!!!!'

Also ate a tablespoon extra virgin coconut oil with my pre workout meal and it really feels like it made a big impact energy wise and had my joints lubed up!

Such an awesome workout day

How do u eat your extra virgin coconut oil?? My wife and I use it on our skin before bed but I've always wanted to incorporate it in my meals

 

[Buildingup24]

^^^

shots shots shots!

 

[rustilldown]

How do u eat your extra virgin coconut oil?? My wife and I use it on our skin before bed but I've always wanted to incorporate it in my meals

I cook eggs in it and I take a tablespoon and just eat it also ... Shots

 

[Mc32]

Without warming it up??

 

[rustilldown]

06/01/2013

Am workout
5 min treadmill incline walk

Rotary cuff warmup

2 sets 60 rear delt flys on incline bench
4 sets face pulls 40lbs x failure

Seated smith military
25x side x 30x30x30x30x30 ( 5 sets of 30, near the end the last few sets I had to pause after 16-20 reps and then finish

Cable side laterals
10 xmany drop set 5 x failure
3 sets ^^

Laying side lateral
20 x12x10x10

Db shrugs 75x15
85x10

Rear delts on pec dec

90x12drop set 50xfaikure
3 sets^

Bunch of tricep rope downs
Weighted dips
80x8x8
60x10x10
Bw x 20

Overhead tri extentions ( can't remember weight but 3 gruelling sets)

Major stretch !

Felt awesome again !! And I woke up
At 188 which is just awesome

 

[rustilldown]

Without warming it up??

Correct

 

[rustilldown]

View attachment 95513

Strait outta the jar

 

[Buildingup24]

Damn.. Those are some strong dips!