5x5 journey to incredible strength

[rustilldown]

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!!

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[hulkamainia 119]

great progress bro keep killin it, im in #subbed

 

[rustilldown]

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

 

[NoFatChicks91]

Nice volume me likey

Sent from my SPH-L710 using EliteFitness

 

[rustilldown]

Nice volume me likey

Sent from my SPH-L710 using EliteFitness

Thx homie me likey too.

Foam rolled for 40 min last night and stretched . That's about all lol but it was a nice stretch session I needed it.

Now I have a week off and I'm about to go absolutely kill it!

 

[rustilldown]

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

 

[rustilldown]

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

 

[rustilldown]

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

 

[Anthony1980]

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

 

[Anthony1980]

DB's were 40 each by the way. Lol

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