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5x5 journey to incredible strength

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!

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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
 
Last edited:
Rustilldown said:
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
Click to expand...

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
 
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
 
Anthony1980 said:
If i do this mon-wed-fri, will hiit on tues-thurs hurt progress?

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Umm depends. Personally I'm doing an intense program with HIIT cardio 4x a week n it's working fine, but I'm pretty much in a chair most of day n I sleep well and diet is really good. So my advice would be to start easy and add a day if you want and can handle it.
It's easier to add more than cut back because if u go all in first, it's harder to progress
 
Ok so i know eating right will give the right mass and strength but because it's a routine of compounds will it lag as far as bis and tris? Should i incorporate some curls somewhere and some tri work?

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Anthony1980 said:
Ok so i know eating right will give the right mass and strength but because it's a routine of compounds will it lag as far as bis and tris? Should i incorporate some curls somewhere and some tri work?

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How many years of training do you have?
 
Pm workout

15 min track sprints

Just the most savage hour of arms I have ever had. I dunno if it's the bridge or the mixture of creatine beta alanine high calorie and bridge but I have never had such a natural looking huge pump in my life today. My whole body was thick and dense looking and I am very happy with my gains as of late. I just absolutely crushed every aspect of arms after intense sprints. I can't recall numbers but it was real good.
Also did 5 sets of donkey calf raises at 390 lbs and 2 sets seated calf raises. I am growing and I feel the best I have ever felt I feel like I'm on test. But I'm not! :D oh I dropped the need2slin 3 days ago I've tried using it before too and I think it's a garbage supp in regards to how it works wit me. Puts me to sleep and blows me up with water every time.

Also coconut oil pre workout is the real deal I think. My energy all day lately has been good I'm eating 2 table spoons a day.. Each an hour and a half pre workout . Weeeew!
 
Anthony1980 said:
Ok so i know eating right will give the right mass and strength but because it's a routine of compounds will it lag as far as bis and tris? Should i incorporate some curls somewhere and some tri work?

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And if your doing the compounds correctly your arms will grow no matter what, just do a coupe sets of each muscle at the end of the workout if you feel your lagging... But firstly answer how advanced you are, cause if your just beginning to lift
Then start with the basics and don't worry about the small stuff. Compounds will make you bigger and stronger all around if your pushing yourself and eating correctly
 
Ive been lifting for about 6 months. Different routines. I'm really interested in the 5x5 and anxious to get started. Just wanted to make sure on a few things like the isolations etc i may do a couple small ones afterwards but thats it

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Anthony1980 said:
Ive been lifting for about 6 months. Different routines. I'm really interested in the 5x5 and anxious to get started. Just wanted to make sure on a few things like the isolations etc i may do a couple small ones afterwards but thats it

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Yeah give it a go its an excellent program.. Add some iso after if you feel needed but after 3 exercises of 5sets of 5, you should be very beat up and tired. With only 6 months training I suggest you start simple and start adding in the isos later on... Work on form and the big lifts, as they are going to build your foundation for the future years to come . Unless you want to be a jersey shore cat who just benches and curls ( pls don't be this)

Go to stronglifts.com if you haven't already
 
Anthony1980 said:
No no lol i want to do it right!

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Follow the strong lifts routine then 3 days a week and if you feel like you can add ISO work then go in on one of the days when you have 2 days off In between workouts and hit up some rear delts, curls, tricep ropedowns and hamstring work. Make sure you eat ample amounts! But the main idea is always going to be make sure you have the energy end full glycogen stores to hit and improve on your big 3 lifts everytime you go to the gym you should be able to lift at least 5 lbs more that your previous day. When you plataue say whether in a month or 6 weeks depending on how aggressive you have been, you will definitely be stronger than before ... Take a Deload week where you can work on some ISO work and your compound lifts just go light, then restart the 5x5 aiming a little light again but heavier than your starting weights if the precious mesocycle... Does this Make sense? Ie... Always leve room to grow and improve don't start at your max weight
 
This program single handedly Took me to my very first 3 plate squat ever been so proud of myself in my life I had always wanted that... Now go create your own journal so we can follow and guide you along
 
07/01/2013
Am workout
10 min track sprints
2 sets back extentions
Upright rows
50x20
60x12 quick pause 12 more

Close grip pull downs
120 x 30
140x 18
160x12
180x8( tough)

Wide grip cable rows
120x15x15x15

Face pulls
55x12x12x12
Db still legged deads
75x12x13

Whole body is stiff
Ps I'm starting to eat like Michael phelps it feels. Just grazing all damn day on everything and anything healthy
 
Last edited:
First day of doing this 5x5. Busted my ass but i feel great! Thanks to all for the help, ideas, and support! Im on a new journey! It's all uphill from there!
Squats, barbell rows, and bench was today.
Wed will be deads, overhead press, and wide grip pull ups. A mon-wed-fri routine.

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Anthony1980 said:
First day of doing this 5x5. Busted my ass but i feel great! Thanks to all for the help, ideas, and support! Im on a new journey! It's all uphill from there!
Squats, barbell rows, and bench was today.
Wed will be deads, overhead press, and wide grip pull ups. A mon-wed-fri routine.

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Click to expand...

Awesome work bro!! Squats deads bench n row... That's how the big boys grow! Why don't you start a journal buddy here on this site... Such an easy way to track progress, I don't mind you posting in here by any means though just saying its great for tracking progress
 
Sounds good. I just don't know the whole site yet. I use the app. By the way, i wasn't sure about this because i thought i was neglecting arms (bis and tris) but damn i was wrong. I feel it in them. Im for sure sticking with this program. Also i suck completely with pull ups seriously. Is there something i can sub for that? Wide grip pull downs, lat pulls etc?

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Anthony1980 said:
Sounds good. I just don't know the whole site yet. I use the app. By the way, i wasn't sure about this because i thought i was neglecting arms (bis and tris) but damn i was wrong. I feel it in them. Im for sure sticking with this program. Also i suck completely with pull ups seriously. Is there something i can sub for that? Wide grip pull downs, lat pulls etc?

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Told ya about the arms !! ;) and no do not sub out Pull-ups. It's a fundamental functional strength exercise . If you need yes incorporate wide grip pulldowns ...
But every workout work on getting some bw pull-ups completed, even if you have to jump and pull at the same time . You will get there
 
Pm workout

15 min bike ride

Cable flys
25xmany xmany x many

Decline bench ( I never do these)
135x25 ..:)
155x20
225x5
245x5 ( shocked the hell outta me I could do this)

Pec dec
110x15x15x15
180x8

Incline hammer strength
135x 15x15x15

Incline db

75x10 superset 45 lb incline flys
50x20

Side laterals
25x8x8
Superset 80lb shrugs

Incline bench
135x8x8

Just chasing the pump lately instead of strength, feels good on the joints and muscles are responding

I'm adding a slight amount of fat but it's ok ... Feel good eating like 5k a day for sure
I really could use a day off but wife is persistent on crushing the Christmas junk we put in our bodies,, and I secretly love her for it as I live to gym !
 
Im not going to give up, im going to try the pull ups but ill throw in the pull downs also i was thinking after every 4th or 5th week, do a couple weeks of 3x8-10's then back to the 5x5. I think you or someone else mentioned doing something like that.

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Anthony1980 said:
Im not going to give up, im going to try the pull ups but ill throw in the pull downs also i was thinking after every 4th or 5th week, do a couple weeks of 3x8-10's then back to the 5x5. I think you or someone else mentioned doing something like that.

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I would take a Deload week every month unless you are still progressing and not feeling burnt out .. But if you want the best results like i said, don't stray far from the original program. And don't try the pull-ups, succeed at them ;)

And think of it this way, the more strength you add, the more you can lift "x" amount of times and as long as your eating the size and muscle denseness will follow
 
08/01/2012

15 min bike ride

Leg press
3 platesx side x 30
X35 PR
X25
Superset with calf presses

Squats
245x12
315x5x5x5
Leg extentions
150x many drop set 80x Many .. Held last rep 30sec
3 sets^
Laying Leg curls
110xmany quick pauses many more
130x 15 drop set 80x failure
160x 10 drop set 110x 8 or so(ouch!)
Walking lunges
50 per hand x 10 steps each leg
2 sets ^
Bw split squats
2 sets per leg

Donkey calf raises
270x 30
400x15x12x 8
(Rape)^

Back extentions bw x 30 x failure
Stretch
 
Is this really a 3 day routine? Also, can any light cardio be incorporated? Like i said, im new at this lol trying to get rid of some belly fat as well as gaining strength and muscle mass.

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Anthony1980 said:
Is this really a 3 day routine? Also, can any light cardio be incorporated? Like i said, im new at this lol trying to get rid of some belly fat as well as gaining strength and muscle mass.

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Yes dude it's a 3
Day routine , and incorporate some low pace cardio on off days only and don't let it interfere with your lifts
 
Thx guys ! Today is my last day off so we are going to hang out have a cheat day and make some awesome food / protein bars/ watch movies. I feel I could lift again but I guess a day of rest isn't a bad idea and I've been doing 2 a days for basically a week strait.. Walking around at 190 today and it's early still :D
 
You said you do 2 a days, how long were you training before you felt ready for that amount of intensity?

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Anthony1980 said:
You said you do 2 a days, how long were you training before you felt ready for that amount of intensity?

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I am work physically all day almost every day for the last 7 years so my body knows how to handle high volume.. I don't do 2 a days often but I just had 17 days off work so I felt I could do it easy. And I was able to. You can not do 2 a days with the 5x5 training though too much stress on the CNS. More isn't always better. I bet I would be 20 lbs heavier if I had a job where I could rest more. Just from taking today off and eating lots my muscles are way fuller and plump than they have been this entire 17 days.
 
Tried something today. Did some "pull" work- cable rows- after every other set of pressing... I was like rocket launching all my pressing movements. May wanna try it.
 
Buildingup24 said:
Tried something today. Did some "pull" work- cable rows- after every other set of pressing... I was like rocket launching all my pressing movements. May wanna try it.
Click to expand...

Sounds Intriguing ill give it a go.

I just am starting a push pull legs routine today should be fun :)
 
10/01/2013
Pull

10 min incline walk
Rotary cuff warmup
50bw pull-ups wide grip

Cg pull downs
160x12 drop set 100x12ish drop set 50 x failure
140x15 drop set 85x12 drop set 25x failure ( don't laugh .. 25 lbswas gruelling!)

Face pulls superset with rear delt cable flys ( 3 destructive sets)

Db rows
90x10 drop set 60x 10
90x8 drop set 60x 10

One arm preacher curls
35x 15 superset ez curl bar (40x failure)

35x15 superset ez curl bar 40 x failure ( started preacher with opposite arm first this time )

50 more bw pull-ups ( this was a struggle)

10 min bike ride cool down
 
I must say even just after the first week i can feel the difference! Im for sure sticking with this! 5x5 all the way!

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Just wanted to share this.... first week with the workout, successful! 5x5
Squats 210lbs
Flat bench 160lbs
Bb rows 115llbs

I know the weight is skimpy lol I'm just starting out. I will get stronger! Bigger!!

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11-01/2012
Push
10 min track sprints

Flat bench
135x20
185x5
205x5
225x5
245x5

Incline hammer strength
135x20 drop set 75xfailure drop set 45xfailure ...2set

Hammer strength shoulder press
165x 15 drop set 110xfailure drop set 60x failure drop set 30 x failureUGH!!
Wife was being mean kept making me dropset more and more
2 sets of this ^^

Bunch of tricep ropedowns superset with reverse grip one handed tri extentions on another cable
Oh and she is really into squatting now so we did some of that too
Front squat 155x12
185x10
225x5
Back squat
315x5
335x6 :)
 
Last edited:
12/01/2013
10 min incline walk

Lower back stretch

Deadlift
135x5x5x5
225x5
275x5
315x5
365x5
405x1 ( Fuck yes!!!)

Back extentions
BWx 10 ( back stiff as a board)
Bw x25x10 dropset bw x 5

Preacher curls 45x many then forced reps with my partner until my biceps were comin outta my skin ! 3 sets

Tricep strait bar press downs superset bicep ez bar cable curls
3 sets to failure of each .. Don't recall weight

Behind neck seated db extentions
70x20 ( Pr)
80x15(Pr)
90x13(PR)
100x10(PR)!!
Strait bar drag curls
40x many x many x many x many

Smashed seated calfs for 3 sets
3 sets weighted abs (45 lb platex25)
Drop set bw knee to elbow curls

Ok so I was planning on doing legs but said fuck it as my legs were sore stiff and my back had a serious pump going. This is the first time
I have put any real effort into deadlifting in some time and I was very happy with the results. I will be making deadlifts the main focus of the next month. I want to blow past the 405x5. I felt extremely strong at them today and pulled every set on my bare feet and with no chalk.

Some things to note, a few days ago I started need2slin again to see if i would have a diff experience. Once again I gained water weight, felt lethargic and shitty all day, so I dropped it and today I felt amazing, lean, pumped up and hit many PRs so i will never again use it which is a shame as I have an unopened bottle of it. The gear, and bridge I am very pleased with and I think it is stacking very well as the concrete and beta alanine work their magic. I am hitting numbers on my lifts that I didn't even hit on a test run. So to me this is a good sign, everyone is saying I look bigger too . My arms and shoulders are thicker than ive ever seen also and I have a general sense of well being. I just want to pump more weights
 
Hammered a push day yesterday legs tonight.... Scrap that I couldn't get to the gym traffic was so bad so I'm just going to rest :)
 
Last edited:
16/01/2012
Legs
10 min bike ride

Deadlift
135x12x12
225x5
315x5
365x5x5
225x12
Forgot to mention I did 10 shrugs after every set, my traps are demolished

Barbell lunges
135x10x10x10( per leg)
Superset good mornings 10 reps

Single leg hammy curls
45x12x12x12

Leg extentions
3 plates for mass reps and static holds
3 sets

Seated calf raises
90x side x failure
3 sets

Db walking lunges
50 hand x about 10 steps per leg

Db stiff legged deads
80x12x12

Back extentions
Bw x 30x30

Ab circuit

Box Squats
315x5x5 ( said fuck no more my legs were quivering )

Solid day!
 
Last edited:
Not such a good night here...I hope I can get some sleep. Having serious troubles with my wife / fiancé and am very nervous about what the morning brings .. Things were going so well I don't know what went wrong. All I know is its fucked and I'm gonna take it out on the weights and whoever steps in my path.
 
Rustilldown said:
Not such a good night here...I hope I can get some sleep. Having serious troubles with my wife / fiancé and am very nervous about what the morning brings .. Things were going so well I don't know what went wrong. All I know is its fucked and I'm gonna take it out on the weights and whoever steps in my path.
Click to expand...

Keep your head up bro and do what you said take it out on the weights! I hope it all works out man. Just give it some time to cool off and things will probably be better! You ever need someone to talk to man hit me up
 
NoFatChicks91 said:
Keep your head up bro and do what you said take it out on the weights! I hope it all works out man. Just give it some time to cool off and things will probably be better! You ever need someone to talk to man hit me up
Click to expand...

I appreciate it. All I can say is pull day tonight is going to be fucking phenomenal.
 
Such a sick workout numbers to come shortly
..
17/01/2012
Pull
10 min incline walk
10 min bike ride

I went I to the gym today to make a statement to myself
2 sets 60 reps rear delt flys on incline bench

Barbell row ( stronglifts style deadlift Stance)
135x15x15
185x8
225x5x5
Db rows
85x12x12x12x12 ( no rest between sets this was tough!)

Seated cable row
120x12x12x12x12 ( focused on form and right pinch between shoulder blades)

Face pulls
55x12x12x12x12 ( fast sets tight squeeze)
Super set with narrow grip pull-ups
Superset with window washer abs

Bicep db hammer curls
45sx12 drop set 35x12 drop set 20x failure

One arm preacher curl
35x 15? ( 5 sets per arm, forced negatives at end of 15 reps until failure, almost dropped the db multiple times )

Ez bar drag curls
60xfaikure x failure

10 min bike sprints
50 bw close grip pull-ups

Left the gym knowing I did work son
 
Last edited:
18/01/2012

Push
10 min incline walk steady pace

Behind neck military press
60x20
80x20
Working sets
100x12
110x10
135x8 ( clean ass form felt good, cleaned weight up from floor over head then say down and pressed em out )
Standing OHP
135 8x8x8

Superset front raises
30x12x12x12

Incline flys
35x many xmany
45x12
55x10 ( deep stretch)

Cable flys
30xmanyxmanyxmany

Decline bench
135x20x20x20

Seated hammer strength dips
180x15x15
270x8x8

Nasty tricep circuit
I did some good side lateral work also
 
19/01/2013
15 min track sprints
Squat
235x10
275x8
315x5
335x5

Power clean
95x5x5x5
135x5
185x5

Dead
335x8

Incline BB
135x12
185x5

Strength is nearing on cycle numbers which is awesome :)
I have the worlds worst cold too fuckin sucks
 
20/01/2013
10 min bike ride

55lb face pulls superset rope downs
4 sets

Skull crushers superset db kickbacks

80 lbs x failure 10 lb db kickbacks
3 sets

Overhead db extension
70x15
80 x12
90x8

Side lateral massacre
4 nasty sets

Db military
50 x many
60x many
70 x8
80x6 !:) clean reps!

Superset all presses with shrugs

Hammer strength dips

180 many
230 x 15
270 x 8 ish

Superset all dips with abs

Solid workout !
 
Rustilldown said:
19/01/2013
15 min track sprints
Squat
235x10
275x8
315x5
335x5

Power clean
95x5x5x5
135x5
185x5

Dead
335x8

Incline BB
135x12
185x5

Strength is nearing on cycle numbers which is awesome :)
I have the worlds worst cold too fuckin sucks
Click to expand...

Nice work! I like to see dudes get strong without relying on drugs..
 
Ok guys help me out a little please....
First of all, the 5x5 programs is amazing! Getting some great gains and I'm only into my third week. Ill post results at the end of the week. My question is... i see a lot of you incorporating about 10-15 minutes of light to moderate cardio at the beginning, warm up i guess. I have not been doing this, I've been doing an extra set. Example: before my heavy sets i do a set of lighter weight 10-12 reps. Should i scratch that and go with the cardio or not?

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Anthony1980 said:
Ok guys help me out a little please....
First of all, the 5x5 programs is amazing! Getting some great gains and I'm only into my third week. Ill post results at the end of the week. My question is... i see a lot of you incorporating about 10-15 minutes of light to moderate cardio at the beginning, warm up i guess. I have not been doing this, I've been doing an extra set. Example: before my heavy sets i do a set of lighter weight 10-12 reps. Should i scratch that and go with the cardio or not?

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Click to expand...

Keep doin what your doin! I'm only doing cardio because I am not doing 5x5 right now. Not a real version many ways. If you want a really light
Cardio to warm up that's fine, but if your progressing right now, just keep going at it . Add cardio later when you feel too big and slow
 
21/01/2013
30 min cardio

Went for supper

Listened to epic inspirational YouTube video http://m.youtube.com/watch?v=lsSC2vx7zFQ

Back to gym

5 min treadmill run with dips

Db powerful explosive rows
100x5x5x5x5 no breaks

Renegade rows
60x12
80x8
80x8 ( superset all with push-ups)

Power cleans

135x8x8
155x6x6

Barbell underhand grip rows

225x5x5x5

5 min treadmill sprints

Good mornings superset window washer abs

135x10x10x10
pull-ups superset hanging leg raises

Small bicep circuit

This workout was unbelievable !!

I went in with a kill it attitude I'm still struggling with some home issues it's being taken care of in the appropriate matter though, the GyM!!
 
21/01/2013
30 min cardio

Went for supper

Listened to epic inspirational YouTube video http://m.youtube.com/watch?v=lsSC2vx7zFQ

Back to gym

5 min treadmill run with dips

Db powerful explosive rows
100x5x5x5x5 no breaks

Renegade rows
60x12
80x8
80x8 ( superset all with push-ups)

Power cleans

135x8x8
155x6x6

Barbell underhand grip rows

225x5x5x5

5 min treadmill sprints

Good mornings superset window washer abs

135x10x10x10
pull-ups superset hanging leg raises

Small bicep circuit

This workout was unbelievable !!

I went in with a kill it attitude I'm still struggling with some home issues it's being taken care of in the appropriate matter though, the GyM!!

View attachment 96433
View attachment 96443
 
Switched up training style today. Took the day off work to spend with my wife we needed it. We absolutely crushed the gym !!
Workout 1
15 min track sprints
10 high box jumps
1 set suicide lines
1 circuit, 30 sec jumping jacks , 30 sec burpees, 1:30 sec plank , 30 sec static squat

Fast explosive bench
135 x 20
185x8
155x12
135x12
95x15

Explosive bb rows
135x15
155x12
185x10
135x12

Jump squats
135x15
186x15
225x10x8

Workout 2

10 min track sprints

Nasty 3 sets of suicide lines

2 circuits 30 sec each sprint to next station
Jumping jacks, jumping lunges, push-ups, 1:30 plank

Bunch of ab work

Lat pulldowns

Back extentions

Bicep circuit
Tricep ropedowns

Sick ass workout again
 
24/01/2013

10 min track sprints 6 min bike ride

Power cleans
135x8x8
155x8
175 x 5 (no PRs today)

Deadlift
315x5x5x5

Incline bench

135x20 ( to neck)
155x12
185x6

Db shoulder press

55x15
75x8
75x5
Superset all with shrugs

Db shrugs

100x10
Drop set 65x10

Left gym

Going back tonight , I need to eat more I'm getting ridiculously lean

But I'm liking the intensity and strength I'm holding onto, going to go to a rugby training session later this week I think... Maybe.. Ever since I watched that video "how bad do you want it" I've been training like a beast
 
Pm workout !

15 min abs/stretching/foam rolling

3 sets rear delt flys

3 sets bw dips superset close grip pull-ups
2 sets cg lat pulldowns
Db rows

75x10x10x10

Seated cable rows
140x15x15x15

One arm cable rows
1 lame set

Bicep massacre circuit

Donkey calf raises

250xfailure 3 sets

Seated calf raises
3 plates x failure (3 sets) this is a pr calf felt right ripped

Did some other stuff but can't really remember I am very exhausted

Solid day of working out
 
25/01/2013

15 min bike ride

Abs and split squats

Lunges 50 lbs x 12'per leg 3 sets

More split squats

Leg extentions super set leg curls
3 sets

Squats
225x12
315x5x5
365x5

Back extentions 3 sets bw

Extremely lean today and had bloodwork done today to see where I stand
 
Awesome work!

Squats 5x5
One set 215lbs 3 sets 225lbs 1 set 235lbs
Bench 5x5 4 sets 165lbs one set 175lbs
BB rows 5x5 3 sets 150lbs 2 sets 160lbs
DB bench 3x8 one set 50lbd, one set 55lbs one set 60lbs
DB bend over flies 4x6 40lbs
DB hammer curls 3x8 40lbs

Sent from my DROID X2 using EliteFitness
 
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