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5x5 journey to incredible strength

I've been lifting roughly a year but never made much progress with split routines. I feel this one is working even after a few weeks maybe 3 at most. Your body just reacts ya know if that makes sense lol I'm 33. Not sure about fb percentage. I'm also 6' 205lbs.

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Not the leanest by any means. Thanks though. Ill keep going! I'm motivated and i don't take no for an answer. Just needed some insight.

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Lovelifting said:
Not the leanest by any means. Thanks though. Ill keep going! I'm motivated and i don't take no for an answer. Just needed some insight.

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Thx for dropping
Into my thread man. You can definitely make progress still even if low carbing. Give it a shot and adjust your carbs accordingly. Keep in mind the first little while you may feel fatigued,
Just battle through it as it passes as your body adjusts !
 
08/06/2013

4 am 20 min cardio

5 pm
Squats
135x12
225x12
315x5
315x5
335x5

Leg press 3 plates a side
5 sets 20-30 reps

Box squats low
Bench

315x5
365x5
405x3( it was like 2.5 but meh considering all the above , I'm counting it!)
225x8x8!!(mother
Of god)

Hammy curls ( just for shits and giggles I could hardly walk)
3 sets

3 sets stiff legged deads
70 lb DBS x 8ish

Now today, the 9th, I can hardly walk
 
Hey, sorry to intrude again lol would some type of cardio be ok with this or would it kill my gains? If so, when? (Off days or after lifting) and what kind? (Low, moderate, hiit)

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Lovelifting said:
Hey, sorry to intrude again lol would some type of cardio be ok with this or would it kill my gains? If so, when? (Off days or after lifting) and what kind? (Low, moderate, hiit)

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A mixture of moderate and hiit on off days. Nothin too long though hiit is what I prefer 90% of the time. And keep it to off days or mornings save the lifting for lifting. As you get more advanced you can experiment more with how much you can get away with while still gaining
 
17/06/2013

30 min fasted jog ( trying to sweat out Vegas good god that was a good time!)

Pm
5x5
Squat
235x5(5sets)
Db military
60sx5
Rows DB
90sx5

Easy day getting back into it!
 
Last edited:
18/08/2013
15 min bike sprints
Half hour weight circuit assistance
work (pull-ups, dips, hamstring curls, bicep curls )
Abs
Stair intervals
10 min bike ride
Really solid workout today :)
 
19/06/2013

5x5
Squat
265x5 ( 5 sets)
Deadlift
275x5 ( 5sets)
Incline bench
155x5(5setss)

Bw dips, calf raises, abs, pull-ups, curls

10 min bike ride and 10 flights stairs

View attachment 108243
Protein pancakes and coconut almond milk

Keeping weight at about 75% max I would say I'm not certain but I want to leave room to grow and not burn out. It's not a struggle but I feel form is perfect and I'm working on building back up to my levels naturally. The weight feels good and solid correct movements
Feeling good
 
20/12/2013

Blasted arms for the first time in a while curls and rope downs, skull crushers and drips

Then crushed calfs, leg extentions and hammy curls

Then more arms
Abs
12 min bike ride

Huge pump going in the arms
 
21/06/2013

30 min deep stretching

10 flights stairs

Hammy curls ss leg extentions
4 sets

3 sets split squats per leg

3 sets heavy donkey calf raises

Leg press 6 plates a side 12 reps 3 sets
 
23/06/2013
Beastly workout

Power cleans , 135x8x8x8x8
Cleans from knee 155x8x8

Front squat
135x12
185x10x8
225x5

Seated calf raises
4 nasty sets

Explosing jumping back squats
225x5x5x5

Sldl( standing on bench to go below deficit)
135x12
225x8x8

Walking lunges (50lb DBS x 50')
2 sets SS sldl with 50 lb dbells( tight form)

Nasty ab circuit

Calfs
Again

20 min bike ride
Whooeeyyyyy feelin good
 
24/06/2013
30 min fasted morning cardio

Pm
Back/bis

2 sets rear delt flys on bench
40 reps per set

Db rows
90 x 10x10x10x10

Lat pulldowns( Wide)
4 sets worked up to 180x6

Seated cable rows

Worked way up to 180x8 4 sets

Bent over bb rows strong lifts style

135 x12 (4 sets SS reverse grip rows x8)

Weighted back extentions
3 sets with 45lb plate

Bicep massacre
10 min bike ride
 
27/06/2013
Rotary cuff warmup
Military press
95x12x12x12
135x10x8x5x5
SA hammer strength shoulder press
( just light weight hammered out some reps)

Side laterals
Laying side laterals
Rear delt cable flys

Push presses
135x5x5( shoulders burnt out)

Bent over flys
35x8x8?

Window washer abs 2 sets

1'set deadlifts (315x5 ... Bar was loaded sitting there begging to be lifted so I did)

10 min bike sprints
 
Lovelifting said:
Awesome lifting man! I must say, i need to follow your lead and mix it occasionally.

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The bro. Depends on what your goals really are. Me to be honest, I have no goals with lifting, I just wanna be big strong and fast. I don't really care whether I get bigger or stronger or faster than I am right now I just like to get a wicked workout in and feel good
 
27/06/2013

Pumped shoulders again just to shock my body , aim was side and rear delts

30 min of cardio on bike with mixed sprints in there,
Abs
 
28/06/2013

What a workout :)

Squats 225x12x12
245x8x8
( SS every set with hammy curls)
6 min of treadmill sprints ( 3x 1 min sprints)

Hammy curls SS good mornings
(Good mornings were 155x8 ish)
3 sets
Calf raises SS split squats
3 sets

15 min bike ride with 5x 30 sex all out sprints

Deadlifts
315x5x5x5 ( fast sets and fast reps but controlled)

Biceps and abs
 
Thx everyone! I haven't died just very busy at work so it's hard to post , but I have been raping the gym harder than ever and feeling great

Ill post today workout
Legs
Calf warm up 4 sets, 4 plates on seated calf
1 legged hammy curls
1 plate x failure ( back and fourth 4 sets No break)
Front squats
135x12
185x12
225x12
315x1(nasty wrist pain)
225x5x5
Back squat
225x5
315x5x5
Sldl ( dumbbells)
65x15x12x12 ( strained Left hammy almost, stretched it out alot post workout)
10 min intense bike ride
Bicep massacre and ab work. Feeling very lean, very mean,motivated and well feeling great haha fuck yes.
 
Front and back squats are strong boy! Lol wow
Nice work in here. Thx for the welcome in my log. :)
Hope you have a great week!

PS; what form do u use for front squats? I find FS so awkward otherwise i would do them. :/
 
wegs224 said:
Front and back squats are strong boy! Lol wow
Nice work in here. Thx for the welcome in my log. :)
Hope you have a great week!

PS; what form do u use for front squats? I find FS so awkward otherwise i would do them. :/
Click to expand...

Hey Wegs what up! I use the "clean grip" sees to work best for me and is the most comfortable so long as I line myself up correctly. 315 I did feel alot of pressure on my wrists I need to work on it more! I probably won't attempt that weight again for some time. It was a day where I was feeling really good I was sore for days after lol ! I suggest you practise more, I find the front squat to be the single most effective exercise for my lower body and very rewarding when done correctly :) thx for dropping in!
 
psst rustill..guess what? i tried for the first time tonight, 5x5 to help me with my bench...and i LOVE it. omg, i'm hooked.
so easy, so fun. challenging, but it's the coolest program.
(Easy meaning it's easy to 'get' what it's about...but not easy as far as lifting hehe)

i'll be following along even more in your log, to see how you follow it. :D
 
wegs224 said:
psst rustill..guess what? i tried for the first time tonight, 5x5 to help me with my bench...and i LOVE it. omg, i'm hooked.
so easy, so fun. challenging, but it's the coolest program.
(Easy meaning it's easy to 'get' what it's about...but not easy as far as lifting hehe)

i'll be following along even more in your log, to see how you follow it. :D
Click to expand...

5x5 is simple and deadly ! Awesome for lean dense strong muscle:)!

I haven't been updating much lately cause of work but I been gymming hard as ever

Today
Back biceps cardio

5x5 back
Bb rows
225x5(5 sets)
Db rows
105 x 5 (3 sets) coulda gone heavier but DBS are missing from camp gym, but I just went with less rest between sets)

CG Lat pulldowns (hypertrophy into 5x5)
140x15
180x10!!!
220x6
260 x 3 ( machine max had to try it)
^* they were a little bit cheating but still raped me)

Back extentions - BW x many

Seated cable rows
160x8x8x6( quicker sets)

Bicep massacre , hammer curled 60s for 8 reps with drop sets, drag curls preacher curls

Quick ab circuit

40 min slow cardio for the hell of it
 
good job on the cardio...just because. :D

really great workout, for sure. 225 is strong! and nice cg lat pulldowns.

5x5 is pretty awesome. i'm using 5/3/1 for deads though because of my neck issue. i can't jump into too too heavy just yet.

good stuff in here. what was your cardio and core work?
 
wegs224 said:
good job on the cardio...just because. :D

really great workout, for sure. 225 is strong! and nice cg lat pulldowns.

5x5 is pretty awesome. i'm using 5/3/1 for deads though because of my neck issue. i can't jump into too too heavy just yet.

good stuff in here. what was your cardio and core work?
Click to expand...

For core I am a pretty firm believer in the greater time abs under tension the better the results , so I super set for like 5 minutes of an training ill do those hanging window washers then leg raises to failure then ill plank on the bosu ball , flip over do crunches maybe a few hill climbers then I roll over as say fuck this bs I'm outta here lol cause they hurt ! :P

Cardio today was just a bike ride, I walk around all day on an oilsands site supervising like 10 guys so I get a fair amount of exercise but extra cardio always helps me feel mentally good, something about good lung capacity and blood flow keeps me fresh ?? I dunno I like to switch longer cardio with fast paced intervals or running stairs / sprints every other workout.
 
i agree about ab work, too.
i've been doing a lot of cable work for that, now...and it's effing amazing the results, and how quickly you feel the tension.
crunches, that stupid effing big ball, etc...don't do a whole lot at the end of the day.

hanging leg raises,
lying leg raises
planks
using cables and pulling 180 degrees
that's what's been working for me

plus compound work.

glad you are doing well and your attitude as well, is positive. that's what makes the difference. :)
 
Last night was just abs after a long day of work

19/07/2013
Am

Chest 5x5
Incline warm up 3 sets 135 x 8ish
185x5 ( 5 sets) been a while

Incline flys
30x many
35xmany
35 x many SS close grip push-ups

Cable flys high pulley
25s x failure ( 3 intense sets with good stretch as my focus)

Hammer strength tri push downs
(Lean far forward to hit chest)
180x many x many
270x8

Couple tricep rope downs
Ab circuit
10 min cardio

I focused on leaning out for a little while and I think I've reached my goal. Time to slowly try to add some lean mass. Weighed in at 203 this am.
Diet
4 am workout ( 10 grams bcaa)
5 am
2 whole eggs , 6 egg whites
1 tbsp peanut butter
8 am
Shake ( 1 scoop hemp protein 1 scoop cyto sport veggie greens tons
Of cinnamon)

10 am. 1 turkey breast Sammy on rye
6 egg whites , celery stalks 1 apple

130 pm 1/2 cup oats mixed with Greek yogurt and half a scoop of chocolate whey for flavour , 6 egg whites, celery stalks ( sometimes a can of sardines too)

4 pm. 1/2 cup oats half scoop whey and cinnamon

5 pm . Workout

6:30 pm
2 chicken breasts, 1 cup rice, scrabbled egg whites and some green veggies

8 pm 1/2 cup oats and half scoop chocolate whey, tbsp coconut oil.

This will be my diet for the next week to see how I react. I keep most my carbs later in the day as I find I have a better response to this method. Been reading the leangains.com site alot lately and it's very interesting. Started on epistane and EQ with a small test base. I love performance enhancement. Will ramp up carbs as the weeks go on :)
Peace!
 
19/07/2013

Pm workout
Sick workout
Legs and shoulders
4 sets nasty calf raises
Front squats225x8x8x8x8
Super set back squats to failure
Hammy curls
Stiff legged deads ( 100 lb dumbells x about 8 reps each set)
Back extentions with 45lb plate
3 sets seated calf raises

The a half hour bike ride

Then I smashed some bcaas
And I absolutely crushed side delts. I have been focussing on them a ton trying To achieve that Sylvester Stallone In. " the expendables" look

I had a really awesome workout and stuck to my diet all day. Feeling damn good. Woot!!
 
21/07/2013

Chest and back

4 sets incline flys 35 lbs
45 lbs
50lbs
35lbs..

Just aimed for deep stretch and god form

Incline db press
60 x12
80x10x10
Incline flys 35 x failure

Wide grip pulldowns
160x12x12x10x10( fast sets aiming for the burn

Seated 1 arm cable rows
40 x failure back n forth 4 sets

DB rows
90 x12x12x12x12

Reverse flys ( face forward on slight incline bench)
10lbs x 60( had to break at 40 then do 20 more)
10lbsx40

Stiff legged deads ( DBLS)
90sx12x12x10 ( strict form)

Hyper extentions with 45lb plate
3 sets 15 reps?

And and 15 min bike ride

Suprisingly I was tired but nailed an awesome workout .. Turned out to be mostly back but that's cool, is rather be wider than thicker .

Balls to the walls yo. Sounds like placebo but after 1 week of eq I feel like my endurance is better already. I didn't stop moving my whole workout set after set.
 
Haven't lifted for a few days but I been moving and have finally settled into our new home in airdrie!! So much nicer, new gym, and tons of mountains and hiking to be had.

Ran an hour of stairs Downtown Edmonton yesterday morning coupled with not enough food a 10 hr drive and 3 hours of hauling heavy boxes I'd say I feel pretty weak. Had a refeed last night and a big scoop of creatine with my morning shake and about to hit up a sweet new gym. Will post later.
Bf is about as low as I've ever experienced and I can already feel the endurance from the epistane and eq. Low bf helps to feel effects. Time to crush some fuckon iron
 
25/07/2013

Chest tris
Warm up
4 sets cable flys worked way up to 50 lbs per cable

Incline bench
135x12
185x5(4 sets)

Pec dec

Forget weight but got pretty heavy
4 nasty sets

Sets of 30 rep bw dips

Tricep press downs

Worked up to 130x12

Abs

Off to hike sulphur mountain

Intense 2 hour hike 655m elevation I'm spent . Legs don't work
 
Last edited:
27/07/2013

Shoulders tris

Smith military warm up
90x 30x30x25x20(fast sets)

Lying rear delt flys
10x60 reps
10x60 reps
Had to pause half way briefly
Stood up and did standing swings to failure after each set

Arnold press
35xmany SS standing holds

50x12 SS standing holds

60x8 SS standing holds

Military BB press
135x5x5x5 ( struggled on these shoulders were beat up bad )
Reverse grip tri ropedowns

40x failure 3 sets each arm

Rope downs
120 x12 drop set 80x failure drop set 40 x failure --- mother of god !!

3 sets ^^

Ab circuit

5 min bike sprints
 
Pm workout
20 min jog to gym
Chest

Cable Flys high pulley
4 sets SS with explosive push-ups

Incline flys
25 x failure
35x15
45x15
55x12 ( pr I think )

Incline bench

135x5
135x5
185x3 ( chest just fried!)
135x8

DB pullovers.. Deep stretch
75 x12
90x10
100x5
110x3

BW dips
3 sets x 20 ish
20 min jog home from gym

Workouts are getting sicker and sicker

Endurance and strength and appetite are huge
 
28/07/2013
Am

Back biceps

Warm up 4 sets cable crossovers superset face pulls

Wide grip Lat pulldowns
120x20
140x20
160x8
160x8

Cgpd

180x8 ( 4 sets)

Reverse pec dec
4 sets to failure

3 sets back extentions 45 lb plate drop set bw to failure
1 set deadlifts 225x20
Bicep smashing and some abs

Was a good workout but couldn't go to my Max my body is so damn sore all over . Time to eat. Bitched out on cardio will try to do some later

Mike

Pm workout .. Savage!
Squat 225x5x5
315x5x5x5
365x5

225x8x8x8

Flat bench 135x5x5
185x5
225x5
275x3
275x1

DB rows
110 x 5 ( 5 sets)

10 min treadmill sprints .. Intense intervals

Sickest workout this summer felt just beastly!
 
Last edited:
30/07/2013

15 min jog to gym

Squat
225 warm up sets of 5

Box squats
315x5(5 sets)

Incline bench
135x5 warm up sets
185x5( 5 sets)

5 sets weighted pulldowns

No big numbers today I was relatively sore and tight all over ! Still was an intense workout and a 15 min jog back home

I am gaining weight and looking huge
 
Pm workout

Legs round 2

Warm up leg press ( not the one with plates.. The cable one
Whole stack x 30x20x20

Laying hammy curls
Can't recall wait but 3 raping sets
Super set
Leg extentions to failure .. Whole stack

Squats 315x5 ( 4 sets narrower stance)

Walking body weight lunges
200 ft ( surprisingly tough) 2 sets

Just a bunch of leg ups and split squats to hit abs and hip flexors

Eq hunger kicking in like mad. Ate 3 bagels and a family sized box of Cheerios mixed with chocolate whey coconut milk. Could eat alot more I'm restraining

Weight was about 207 this am, must be higher now :p
 
31/07/2013

20 min fasted am jog
Food.

Chest
4 sets cable flys to failure, 60 lbs per arm final set

Incline db press
4 sets
Worked up to 90x10

Incline flys

3 sets light weight deep stretch and contraction

Flat Bench SS push-ups
135x12
225x5x5 ( chest was pooched wish I coulda done more)

Flat flys super set -standing ( arms at sides bring DBS up to chin )??

Db pullovers

Worked up to 110x6

Weight 210.

Hunger really becoming an issue, not always but at times holy man.

I can't even own cereal I eat it all in a sitting .
 
ledhead said:
Just dropping in for a second. Everything looks like good. Keep up the good work!
Click to expand...

Thx for dropping in Led! I've been implementing some of your strategies that I have read about in your thread, which I don't care to discuss openly here but needless to say, results are coming. Never been so lean at this weight and I feel it's only getting going :) stay tuned, for future freakyness!
 
Pm workout
Deficit deads
5 inch deficit
225x5( 3 sets )
275x5 ( 3 sets)

Flat bench
135x5x5
225x5 (3 sets)

Db rows

100 x 5 ( 4 sets )


Lots of ab work

15 min intervals with thick rope toss
 
rustilldown said:
Thx for dropping in Led! I've been implementing some of your strategies that I have read about in your thread, which I don't care to discuss openly here but needless to say, results are coming. Never been so lean at this weight and I feel it's only getting going :) stay tuned, for future freakyness!
Click to expand...


I'm glad I could assist you. I'm sure the part you don't care to talk about is about the girls and I completely agree. lolololo


I'm in for the freakyness!!!
 
02/08/2013

Athletic workout

Power cleans

135x8x8
185x5x5
Cleans from knee height
185x8

Front squat

135x12
185x5
225x5
275x5:)
... Re racked bar,
Back squat 275x5


Military press

135x5x5
185x5
195x5...x3 ( fuck)

Hill sprints, jump rope, core work

Weight still around 207-210.. Eating a shit ton now and sweating all day as a result... Life's good!
 
03/08/2013

Bulk mode is slow and steady and happening. Woke up at 210.

Chest tris calfs

Cable flys high Pully, warm up chest and get blood flowing

Worked way up to 65lbs per arm,
Tight squeeze every rep

Incline bench
4 faster paced sets not too much rest time
135x20
135x15
185x7
135x12

Incline DB flys
Worked way up to a 4th set of 70lbs per arm, made 6 reps clean deep stretch at bottom

I super set these with close grip presses

Pec dec
3 sets

2 sets bw dips around 25ish reps

Tricep over head rope extentions
3 sets SS rope downs

Smashed calves 8 sets 4 seated 4 standing

Good workout
 
rustilldown said:
02/08/2013

Athletic workout

Power cleans

135x8x8
185x5x5
Cleans from knee height
185x8

Front squat

135x12
185x5
225x5
275x5:)
... Re racked bar,
Back squat 275x5


Military press

135x5x5
185x5
195x5...x3 ( fuck)

Hill sprints, jump rope, core work

Weight still around 207-210.. Eating a shit ton now and sweating all day as a result... Life's good!
Click to expand...

Killer front squat! I love front squats
 
04/08/2013

Well I had a somewhat ok sleep last night and was ready to destroy it , it's so god dam Hott here lately though I sweat all day and have a hard time finding energy but today I mustered up some and killed it

Squats
Worked up to 315x8

Deadlifts 365x 8

Stiff legg deads
315 x8

Walking lunges ( dbells)
60 lbs per arm

I don't even know what else.. I'm just beat. , I had to mix up more carbs and bcaa halfway through I was feeling light headed after this then I came back smashed biceps and some abs and skipped cardio I was in a full on sweat anyhow

My latest protocol has me waking up leaner every day, with weight staying the same,
My damn pants are falling off in the gym almost .. Good thing tree trunk quads keep em up.
 
Killing it indeed man, props for pushing through the heat. That shit gets you tired and sweaty but if you can force yourself to do it you can still kill it in the gym.
 
Thx guys! I upped my carbs some today as I woke up and could hardly move my legs lol . Those were all my working sets I did like 4 sets up that weight then hammered out those maxes. The added carbs have me feeling better already and more energy to tackle the day.

Tonight I am going to go for a push night. Bring on the big gains
 
05/08/2013

Push
Incline flys
( I always warm chest up with these now, they are building up my chest bigtime )
4 sets SS CGP
Maxed out at 60x12

Military press SS tricep ropedowns

Worked up to 185x7 and then ropedowns I forget weight but crushed em like 20 reps

(4 sets)^

Incline Smith machine Bench(hypertrophy)
155 x 20 SS push-ups to failure
4 sets
Weighted hammer strength dips superset overhead extentions

4 sets dipping weight 3 plates a side x12
Over head db tri extensions 80 x failure

I did other shit too but I forget :S

I did 20 min incline treadmill sprints, I have been eating alittle much in the carb department needed to drop some of the bloat.
Feel better now
Weight was 212.. Hell ya
 
Still been hitting it pretty hard. Tonight was an absolute back and bi massacre. Gains are picking up strong again. And I'm getting leaner. Noticeably .. I can't fuckin sleep for shit though it's driving me nuts .

Won't post numbers but here's an up to date pic . And one noticeable lift was 200lb wide grip pulldowns . Easy for 8 reps. And 100lb db rows for 15 clean reps.

View attachment 111563
 
Thx my Man! I hit 100 lb incline dblls for 10 reps last night. My upper chest and chest in general is finally filling out with 2-3 times a week assaults on it:)
 
12/08/2013

Back

Hard day at work today . Jackin trailers cribbing units, even I had to get in there and get dirty so I just mustered up enough energy to smash back in 40 min .

Wide grip pulldowns ss pull-ups to failure 4 sets

Db rows
90x 12x12x10x10
( always fast sets )

Rear delt cable crossovers SS bent over db flys

Ab circuit for 5 min

Reverse grip barbell rows ( felt very strong in these)

Got up to 225x8 . Clean form tight squeeze, back is going to be a mess tomorrow ... Good thing I have a day off work to do some safety bs course

4 sets bw back extentions

Then I bounced outta that biitch,
I'm feeling rather good mentally lately , better than normal. I can't complain.! Feeling pretty alpha too, even more so than normal .
 
Dam bro its been a long dam time since Ive been around and your still going at it and every better your have dam nice results to show for all your blood sweat and tears.
WELL DONE BRO!!:D
 
zedhed said:
Dam bro its been a long dam time since Ive been around and your still going at it and every better your have dam nice results to show for all your blood sweat and tears.
WELL DONE BRO!!:D
Click to expand...

Awesome zed ! Thx for dropping in its been a long time bro! Yeah the results come with time. Patience is key ! :)
 
Couple
Workouts to post

Hiked sulphur mountain in banff.
5 km 700 m elevation. 77 minutes is our new PR

Took yesterday off

Today
Warm up
Power cleans
135x12x12
185x5x5

Deadlift
225x5
315x5
405x5( savage )

Weighted pull-ups
Bw x 20
Bw +45 x12
Bw+ 90x5

Squat
315x5x5
Front squat 225x12x12

Flat bench
135x12
225x10(pr)
275x5! Yes!

Weighted dips
Bwx30
Bw+45 x18
Bw+90x10
Bw+135X5 (sweeeet)

Leg press
6 plates x 15 ss calf
(2 sets)

Mass abs

Weighted pull downs
215x8 pr

10 full out sprints .

What a fuckin sick workout period.
Looking mighty lean huge vtaper and the athletic jacked look is coming along great. Almost impossible to get winded too.
http://youtu.be/4iRxfJGVW9E
 
Wanna see some pics of you bro!
 
Good workout

10 min treadmill interval warm up

Deadlift
225x8x8
315x5
375x5
405x3 :) impeccable form
315x3
315x3

Incline flys to stretch and warm up

Flat bench
225x5x5x5
275x3
275x2 ( booo)

Abs, and then left.

Felt pretty strong on the deads.
Bench was meh but I had a low carb day today so despite the low carbs I hit big numbers in a depleted state.
 
23/08/2013

Fasted morning cardio

Pm
Deadlift
225x12x12x5
315x8 x8x5x5x3

Back was just jacked and tight

Rest of workout was awesome also.
 
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